Mindfulness is simply a practical way to notice thoughts, physical
sensations, sights, sounds, smells - anything we might not normally notice.
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Self-compassion break
When you are feeling stressed or feel sad try to find the discomfort in your body.
Where do you feel it the most?
Connect with the sensations.
Say to yourself:
“This is a moment of suffering”
“Suffering is part of life”
Now put your hand on your heart.
Feel the warmth and gentle touch of your hands.
Say to yourself:
“I will be kind to myself”.
Mindful breathing
Close your eyes if it feels comfortable.
Bring your attention to your belly.
Feel it rise gently on the inbreath and fall on the out-breath.
Keep your focus on the breathing.
Ride the waves of your breath.
If your mind wanders, notice what it was that took you away.
Gently bring your attention back to your breath.
Practice this exercise for fifteen minutes every day
3-minute breathing space
Sit upright.
Relax.
Close your eyes.
Raise your chin slightly.
Ask yourself:
“What is my experience right now”.
“What thoughts am I having”
Don’t try to challenge them, just observe them.
“What do I feel in my body”
Turn towards any discomfort, just observe them.
Now, focus on your breath.
Observe your body, how it feels, as you breathe.
When you are ready, open your eyes.
Your mind and body are united.
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