We often go through our days focused on negative events from the past (depression) or worrying about the future (anxiety). Mindfulness is nonjudgmentally focusing on the present moment. The following is a list of exercises for applying mindfulness to your life:
Nonjudgment Exercise
Set a timer for five minutes and close your eyes. Focus on your breath and the sensations within your body. As thoughts and feelings arise, observe them in a nonjudgmental manner. Don’t try to change them, simply let them be. If you’ve completed any thought logs, you can even try to observe the thoughts you wrote.
Meditation Exercise
“Meditation is the only intentional, systematic human activity which at bottom is about not trying to improve yourself or get anywhere else, but simply to realize where you already are.”
-Jon Kabat-Zinn
This quotation perfectly captures the essence of mindfulness meditation. One way to engage in this form of meditation is to systematically observe each body part. Close your eyes and begin by observing your feet. Notice what sensations you are experiencing in your feet and then move onto your legs. Complete these observations for each body part until you get to your head and conclude by observing your whole body.
Mindful Observation Exercise
For this final exercise, select an object to focus on (e.g., a cloud in the sky, a pencil, etc.). Focus on this object for one minute and try to imagine if you were encountering this object for the first time. Explore every aspect of the object, including what role the object plays in the world.
Try to incorporate these exercises into your life. It’s perfectly normal to find your mind wandering during any of these! The more you do them the easier they will become, but the goal is the experience rather than perfection.
Reference:
Rego, S., & Fader, S. (2018). The 10-step depression relief workbook: A cognitive behavioral therapy approach. Emeryville, CA: Althea Press.