Exercise – Mindfulness

If you often feel anxiety, fear or anger, or if you want to practice acceptance, this exercise in mindfulness might be helpful.  

Mindfulness has its roots in Zen Buddhism and is about being present in the moment. We live in the moment; the past is the past and the future is yet to come. There are scientific studies that show that mindfulness is effective for people with mental illness disorders or stress-related problems. If you want to try this exercise, do it regularly, every day, for a certain period of time, to see if it changes your life, thoughts or feelings in any way. 
 

MINDFULNESS EXERCISE:

1. Try finding a calm and peaceful place, where you won't be disturbed. 

2. Take a calm, deep breath, all the way down to your stomach. Hold your breath for a few seconds and exhale. 

3. When inhaling the next time, imagine that you're breathing out all the old worries, anxiety, discomfort and all the negative feelings which you want to get rid of. During inhalation, you'll breathe in strength, happiness, well-being and feelings you would rather have. 

4. Do this until you feel that you become “mentally lighter”; until you feel a calm, inner feeling. 

Mindfulness is basically about taking control over your breathing. What's peaceful for you? Surround yourself with a calmness and accept that all your thoughts and feelings come and go. You don't have to think about them too much. Just accept that they're there.

You might not feel anything the first time you do this, but continue to do the exercise on a regular basis and in different situation, for example when you are cooking, standing in line at the grocery store, are stuck in a traffic jam, when you need a little break from work, before going to bed ... and so on. Feel what's best for you! 

 

Exercise by Maria Flensburg, instructor in Mindfulness Training, MBSR.