Mindfulness-Exercises~~element24Mindfulness activities for everyday life
Here are a few ideas for practicing mindfulness in your day-to-day life.

by Darcy Wallen, LCSW, PC

Eat Slowly. Make sure you are seated when eating. Try a variety of foods (or a few foods with complex flavors). Experience each part of the act of eating. For instance, take time for everything, such as: washing your hands, sitting down, thinking about the benefits of the nourishment before you, smelling the food before taking a bite, biting down slowly to experience the initial flavor burst, then chewing each piece slowly or taking the time to taste and savor liquids in your mouth. Feel the whole experience.

Minding The Raisin (Or Craisin) – Take one raisin (or ‘craisin’) and “experience it” with all your senses. Take at least a minute with each sensory area. Describe it verbally with someone or to yourself. Feel it, “listen to it,” smell it, look at it, taste it, take one bite and savor the flavor burst, then wait, only then slowly chew it. Describe how it was different than the typical manner we eat raisins. (Maybe some of us cram a handful into our mouth mindlessly if we’re hungry or need energy, running out the door, not even tasting the fruit, and no longer experience what is happening in the moment.)

Listening to Music – When you listen to music (either with vocals or without), can you hear each of the instruments individually? Can you follow the piece and stay with one instrument at a time that you focus on and hear it “separately” from the whole? For instance, in listening to a Classical piece, can I hear the bass violin, the cellos, the violas, violins, piano, tympani, wind or horn section, etc. separately? Even when the section is not “soloing” can I hear that section and stay with it for a moment or two focusing only on it?

Calming the Body Down – If you have a few moments to just sit and wait for something, instead of fidgeting or jumping to the smartphone to text someone, do a slow breathing exercise or muscle relaxation exercise. The “progressive muscle relaxation” or “body scan” can be a wonderful way to become mindful of your body and calm down as well. Sitting with your eyes closed in a comfortable position, in your mind’s eye/ear, “tell yourself” to allow your toes to become limp and loose in your shoes, then progressively “tell” your body parts to relax and start feeling heavy and limp. You move slowly up the body as you scan up the legs, back, neck, head and down the arms, relaxing each body part and muscle group.

Personal Grounding Kit – Put together (in a small box or Ziploc bag) five different items that give you a pleasant experience in each sensory area. Take at least 30 seconds per item to “mindfully” experience it. For instance: A soft piece of velvet (touch), a favorite flavored wrapped sucking candy (taste), a favorite perfume or aroma on a piece of cotton or fabric in an airtight bag or container (smell), etc. For hearing, you can use a recording and mp3 player and play a favorite piece that allows you to relax in it (sound). Enjoy each sense for at least 30 seconds to a minute. This experience helps you get “grounded.” Keep your kit handy (some clients keep it in a purse, kitchen, car console, or diaper bag).

About the Author:
Darcy F. Wallen is a psychotherapist located in Williamsville, New York. She can be reached at 917-584-0440 or at Rusdcsw@aol.com.