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Simple ways to get present (mindfulness exercises)
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Author:  Kizzi [ Fri Feb 17, 2012 12:03 pm ]
Post subject:  Simple ways to get present (mindfulness exercises)

Take Ten Breaths

This is a simple exercise to center yourself and connect with your environment. Practice it
throughout the day, especially any time you find yourself getting caught up in your thoughts
and feelings.
1. Take ten slow, deep breaths. Focus on breathing out as slowly as possible until the
lungs are completely empty—and then allow them to refill by themselves.
2. Notice the sensations of your lungs emptying. Notice them refilling. Notice your rib
cage rising and falling. Notice the gentle rise and fall of your shoulders.
3. See if you can let your thoughts come and go as if they’re just passing cars, driving
past outside your house.
4. Expand your awareness: simultaneously notice your breathing and your body. Then
look around the room and notice what you can see, hear, smell, touch, and feel.

Drop Anchor

This is another simple exercise to center yourself and connect with the world around you.
Practice it throughout the day, especially any time you find yourself getting caught up in your
thoughts and feelings.
1. Plant your feet into the floor.
2. Push them down—notice the floor beneath you, supporting you.
3. Notice the muscle tension in your legs as you push your feet down.
4. Notice your entire body—and the feeling of gravity flowing down through your head,
spine, and legs into your feet.
5. Now look around and notice what you can see and hear around you. Notice where you
are and what you’re doing.

Notice Five Things

This is yet another simple exercise to center yourself and engage with your environment.
Practice it throughout the day, especially any time you find yourself getting caught up in your
thoughts and feelings.
1. Pause for a moment
2. Look around and notice five things that you can see.
3. Listen carefully and notice five things that you can hear.
4. Notice five things that you can feel in contact with your body (for example, your
watch against your wrist, your trousers against your legs, the air on your face, your feet
upon the floor, your back against the chair).
5. Finally, do all of the above simultaneously

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Author:  Fran The Viera [ Fri Feb 17, 2012 4:05 pm ]
Post subject:  Re: Simple ways to get present (mindfulness exercises)

i love this...i especially relate to the cars driving past, cos in reality i sit next to the window and yeah i notice the cars go past, but once they're gone that's it. all in all anexcellent exercise

Author:  MissKeira [ Thu Feb 23, 2012 3:47 am ]
Post subject:  Re: Simple ways to get present (mindfulness exercises)

One that we used a lot in treatment was:
Leaves on a stream
Whilst sitting quietly, bring your focus to your breath, then start to notice the thoughts that come into your mind. As you notice each thought, imagine putting those words onto a leaf as it floats by on a stream. Put each thought that you notice onto a leaf, and watch it drift on by. There's no need to look for the thoughts, or to remain alert waiting for them to come. Just let them come, and as they do, place them onto a leaf.

Your attention will wander, particularly so at first, and that's okay - it's what our mind does. As soon as you notice your mind wandering, just gently bring your focus back to the thoughts, and placing them onto the leaves.

After a few minutes, bring your attention back to your breath for a moment, then (open your eyes and) become more aware of your environment.

or a variation is:

Clouds in the Sky

Some prefer using clouds in the sky rather than leaves in the stream for mindfulness of thoughts. When you notice a thought come into your mind, just put the thought on a cloud as it drifts across the sky, or dissipates.

Author:  Poppet [ Thu Feb 23, 2012 8:21 am ]
Post subject:  Re: Simple ways to get present (mindfulness exercises)

Thank you so much for this, Kizzi!

Author:  poeticprincess88 [ Thu Apr 11, 2013 3:16 am ]
Post subject:  Re: Simple ways to get present (mindfulness exercises)

I've been using the notice 5 things idea sorta of. I kinda call it using my 5 senses to ground myself. I'm better at naming things in the room I see then picking up on things I smell or hear when I'm in flashback or triggered.

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