To understand a little more about mindfulness — and why cultivating mindfulness is a mega trend for good reason, watch this video on why mindfulness is a superpower. Next, you may want to experiment with trying one or both of the exercises below: Mindfulness of the Breath and Raisin Meditation. Both are practices taught by the experts in Positive Psychology who discovered that happiness is state of being we can nurture through active practice.
Mindfulness Practice #1: Mindfulness of the Breath
Instructions: Begin by finding a comfortable, peaceful place to sit. Set aside around ten minutes to start with, though you can extend this as you wish in the days to come. Sit down in a manner that’s comfortable, either in a chair or on the ground. Keep your back straight, allowing your shoulders to relax. Close your eyes, or choose a spot on the floor in front of you to focus your gaze.
Begin by taking three easy and gentle breaths in through your nose, followed by slow and steady exhales. With each breath, feel yourself slowing down and becoming more immersed in the moment.
If you notice your mind wandering or your thoughts drifting, simply notice this and return your attention and awareness to your breath. You may notice your mind wandering at many points during this meditation; it’s simply what our mind does. Merely observe this tendency, and without judgment, return your awareness to your breathing.
Bring full attention now to your breathing. As you inhale and exhale, observe where in your body you notice your breath the most. Perhaps it’s in your chest, as you feel it rise and fall with each breath. Others notice their breath most strongly in their nostrils, as the air passes coolly on the way in, and slightly warmer on the way out. Still others notice the breath most clearly in their stomach and abdomen, as it rises and falls with each passing breath. Wherever it is, take a moment to simply notice where the breath is most clearly felt in your body.
Notice how it feels to fully focus on your inhale. As you inhale, notice any particular feelings of tension or strain, and notice the sensation of your lungs and abdomen filling up as you inhale.
Now gently shift your awareness to focus more on your exhale. With each exhale, notice what it’s like to feel your breath passing out through your nostrils. And observe, without judgment, anything that you feel in your body.
For the next few minutes, continue to breathe gently and evenly. Feel the breath as it comes through your nose, followed by a steady exhale.
Notice what’s happening in your mind. If you notice your mind wandering or your thoughts drifting, don’t judge yourself or react self-critically. Simply notice this, and gently redirect your attention and awareness back to your breathing.
After ten minutes, gently open your eyes and bring your awareness back to your surroundings. Allow yourself to bask in the comfort and tranquility of the present moment.
Mindfulness Practice #2: Raisin Meditation
To begin, set aside five to ten minutes in a quiet place. Ensure that you’ll have no distractions; be sure to turn off your phone, shut off the television, and put aside anything else that might take away your attention. For the next few minutes, you’ll be doing something that you do every day (eating), but in a different way than usual. Your intention will be to eat a raisin in a mindful manner, fully immersed in the experience.
Begin by taking the raisin and placing it in the palm of your hand.
Glance down at it, pretending for a moment that you’ve never seen anything like it before. Alternate between holding the raisin in your hand, and placing it between your forefinger and thumb to more fully feel its texture. Notice the weight of the raisin as it rests in your hand.
Now take a moment to really see the raisin, paying particular attention to its subtle details. With full attention and awareness, notice the texture of the raisin, and the shadow it casts on your palm. Notice its ridges, and the particular colors it contains.
Placing the raisin between your fingers now, observe all of its texture with even more awareness. How does it feel to brush your fingers over the raisin? Feel the ridges on its surface.
Now bring the raisin up towards your nose. As you inhale, simply notice any smells or scents that you detect. Or if you cannot detect a scent, simply notice that as well, without judgment.
Slowly take the raisin and place it gently in your mouth. Observe what happens within your mouth when you do; perhaps you’ll find yourself salivating, or notice your tongue “reaching out” towards the raisin as you place it in your mouth. Before chewing, simply notice whatever sensations come up in your mouth now that you’ve placed the raisin on your tongue.
Take a single bite into the raisin, and notice how doing so affects your mouth and tongue. Notice the different textures that you can now pick up on. When you’re ready, continue to slowly chew the raisin. But before swallowing, again simply notice all that’s occurring right now in your mouth, mind, and body.
When you’re ready, swallow the raisin, and continue to observe any feelings, reactions, thoughts, and emotions that come up for you as you do. Without judgment, bring full awareness to whatever is happening inside of you, and take a minute to merely sit with those reactions with your eyes closed.
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