Showing posts with label Physical Contact. Show all posts
Showing posts with label Physical Contact. Show all posts

7 Step Mindfulness Physical Sensations Exercise

 


Whether it's a chair, the ground, your bed, or the air surrounding you, your body is always in contact with something. This is a fantastic approach to tune in to your current situation. 

You can be aware of these places of touch at any moment, whether in meditation or in your regular life. 

Because the feelings are often easy to detect, this is an excellent practice for beginners. 

“Mindfulness is the acceptance of the present moment with awareness and balance. It doesn't get much more straightforward than that. It is accepting or opening to the present moment, pleasurable or unpleasant, precisely as it is, without clinging to it or rejecting it.” ~ SYLVIA BOORSTEIN


Instructions


  1. This exercise may be done in any posture, however I recommend doing it while sitting. Close your eyes and focus your attention on your body's posture. Make whatever modest modifications necessary to put your body at peace. 
  2. Begin by observing the areas of the body that are in contact with anything else. Can you feel your feet making touch with the ground? Pay attention to the sensations in your feet. There isn't anything exciting to do. Simply pay attention to how your feet are feeling right now. 
  3. Continue until you can feel your back end making contact with the chair or cushion. Take note of the upper thighs' touch and pressure with the chair. Rest your consciousness here, paying attention to how this feels in your body. 
  4. Bring your focus to your hands, wherever they may be. Feel the locations where your hands are contacting, where you're sitting on your lap, or where your knees are resting. Concentrate on the part of the hand that is making touch with something else. 
  5. Now look for places on your body where you can feel the feeling of the garments. You can run your hand over your body to see whether this sensation is present. The locations where the garment ends and the skin is exposed, such as the arms, neck, and ankles, may be the easiest to feel. 
  6. Finally, pay attention to the feel of air against your skin. You may notice that the temperature of the air on the palm of your hand differs from the temperature on the back of your hand. If you're sitting outside, you could notice the breeze. There is no such thing as right or wrong. Don't be afraid to speak from your personal experience. 
  7. Bring attention to the places of touch throughout the day once you've completed this practice. Feel your body come into touch with the chair whenever you sit down. When you stand up, take note of where your feet are on the ground. 



DEALING WITH OVERWHELMED FEELINGS 


When you first start exploring body awareness, you may realize that multiple sensations are vying for your attention at the same time. 

Try utilizing a mental note or a short phrase while monitoring a certain part of your body to help keep your attention focused. 

  • Consider the phrase "feet. feet. feet" while tuning in to the feet. 
  • Alternatively, if you believe a command would be more effective (which it often is), try “feel my feet. feel my feet. feel my feet.” 
  • Link your inhales and exhales to the rhythm of the words. Congratulations on your achievement! It's as easy as that. You're chanting mantras.


You may also want to read more about Mindfulness Meditation and Healing here.





6 Step Mindfulness Focused Attention Exercise


The mind is a potent weapon. You learn to train and operate with this instrument in a deliberate, concentrated manner via mindfulness practice. 

This exercise allows you to experiment with your mind's power, teaching you how to gently guide it in various directions. 

You'll also see the auditory and visual thinking patterns of the mind. Bring a sense of wonder and amusement to this exercise, and don't take yourself too seriously. 


Instructions. 


  1. You will need to close your eyes for this exercise. Take a time to pay attention to how your body is relaxing. Allow the muscles to relax while keeping the spine as straight as possible. 
  2. Try to recall the room or location where you are seated with your eyes closed. Can you imagine where your body is lying in the room? In your mind's eye, try to see the room. Consider the floor, the walls, and any doors that may be there. See what more you can think of to fill in the blanks in your head. 
  3. Imagine yourself somewhere tranquil as you leave the room. It might be a beach, a forest, or any other location that you consider to be your "happy spot." Visualize the area around you in the same manner. Make an effort to include as many information as possible. 
  4. After you've let go of the vision, think of a song or melody you're familiar with. In your thoughts, try to hear the words or tune. 
  5. Now use your thoughts to alter your perception of the tune. Reduce the volume of the song in your thoughts to make it silent. Increase the volume a little. Investigate what it's like to slow or speed up the tune. 
  6. At the conclusion of this practice, take a minute to acknowledge the strength of your own mind. You can conjure up images, play music, and change the experience in any manner you like with just a little effort! 


What to do if when you realize that your focus is slowly slipping while meditating. 


  • You may find yourself lost in a long stream of thinking for several minutes before you know it. 
  • If you lose concentration during a meditation session, go back to the last item you recall carefully watching, and if that doesn't work, go back to the breath. 
  • You have the option to teach your mind to remain present once you notice it has drifted off. Return to your practice as often as you need to.


You may also want to read more about Mindfulness Meditation and Healing here.