Mindfulness and Meditation: Simple Practices
For those who are curious to dip their toes into meditation and mindfulness, here are some well-known exercises that are sometimes used in mental health care. At this point we would like to emphasize that if you are struggling with mental health and wellness or is trying it for the first time, you may wish to try it with others you feel safe with, or with the support of your trusted healthcare professional.
Body Scan
If possible, lie down or sit in a safe space and position that's comfortable for you. Close your eyes and relax your body, focusing on breathing deeply and fully into your lungs, holding for a bit, exhaling fully to empty your lungs, and holding for a bit. Do this at a pace that you find relaxing and comfortable for yourself. As you continue your breathwork, imagine a wave (or light or warmth, anything you prefer to visualize) slowly "scanning" your body from head to toe, and notice any sensations. If there are any, just mentally note them and set it aside, before relaxing this part of your body that this wave is currently focused on. This technique aims to bring your attention to the present, increase your bodily awareness, relaxation, and sense of calm.
Mindfulness Acceptance
If possible, lie down or sit in a safe space and position that's comfortable for you. Close your eyes and relax your body, focusing on breathing deeply and fully into your lungs, holding for a bit, exhaling fully to empty your lungs, and holding for a bit. Do this at a pace that you find relaxing and comfortable for yourself. As you continue your breathwork, allow any thoughts that come into your mind without trying to avoid or repress them. Are they about the past, the present, or the future? Do they carry any emotions with them? Take note of them, without making any judgements. It may help to mentally say, "I notice I am thinking/feeling ___ about ____." After doing so, allow them to leave. It may help to visualize them as clouds or balloons that float away, as new ones come and go. Note any thoughts or emotions that often repeat themselves, and consider if these messages are trying to say something important to you. If so, whether you might want to do something about them, such as writing in a journal or bringing it up with someone who provides emotional support. This practice aims to build self-compassion, self-awareness, and personal insight.
Engage your 5 senses (5-4-3-2-1)
If possible, lie down or sit in a safe space and position that's comfortable for you. Close your eyes and relax your body, focusing on breathing deeply and fully into your lungs, holding for a bit, exhaling fully to empty your lungs, and holding for a bit. Do this at a pace that you find relaxing and comfortable for yourself. As you continue your breathwork, open your eyes and note 5 things you can see and mentally list them out. Then continue noticing 4 things you are touching or are in contact with, 3 sounds you can hear, 2 scents you can smell, and 1 you can taste. You may adjust the list, such as omitting some senses or changing the number of observations. The main purpose of this practice is to use our senses to ground us to the present moment, which can help with negative thought patterns, anxiety, and more.
Loving Kindness Meditation
If possible, lie down or sit in a safe space and position that's comfortable for you. Close your eyes and relax your body, focusing on breathing deeply and fully into your lungs, holding for a bit, exhaling fully to empty your lungs, and holding for a bit. Do this at a pace that you find relaxing and comfortable for yourself. As you continue your breathwork, visualize a loved one you feel close to and safe with. Imagine them expressing love and well wishes, such as their positive beliefs about your character and their desire and support for your happiness and safety. Visualize yourself returning their feelings of love and warmth, such as their personality traits that you love, and what you wish for them to be happy and healthy. Repeat this visualization with other loved ones as you wish, before slowly expanding this to family and friends who you may not know as well, acquaintances, strangers, and eventually other living beings. Regularly practising this can increase your feelings of connection, gratitude, love, and empathy for yourself and for others.
Did you find any of these exercises familiar or helpful? If you are keen to learn more about how to use different types of mindfulness exercises in your daily practise, we are here to help. Find out more by contacting us at info@restingtree.ca or book your free consultation today.