Mindfulness is one of my favorite therapeutic techniques to use. I love it because it is so versatile and can help so many people. It is also pretty easy to try few activities in session to see if it is a good fit for you.
My go to is the 5-4-3-2-1. We start by sitting comfortably in the chair and start at number five, counting down to one. You can do it right now, as you are reading this. I’ll play it with you.
Name 5 things you see right now. I can see pictures of my daughter, a blue dream catcher, twinkle lights, an orange squishy Fox, and my teal desk.
Name 4 things you feel (physical or emotional). I feel comfortable (not too warm or cold), I can feel my glasses sliding down as I type, I feel the air moving in the room, and I feel my cozy socks on my feet.
Name 3 things you hear. I can hear the door rattling slightly from the air being on, I can hear the sound of the Pusheen fan on my shelf, and the sound of the keyboard as I type.
Name 2 things you smell. I can smell my shampoo (coconut) and the air freshener (fruity and sweet).
Name 1 thing you taste. I can still taste garlic from having pizza for lunch. Don’t worry, I have plenty of mints in my office to fight against garlic breathe.
Do you feel more aware of your surroundings? Do you feel more present and in this moment? Do you feel more relaxed? If this activity helped you be more ‘here and now’ then it worked! If not, perhaps this is not the right one for you (don’t worry, I have plenty of other ideas).
Try this in different situations, different places, different days and see if it helps you be more mindful.
“Mindfulness isn’t difficult, we just need to remember to do it”