Mindfulness-Based Therapy Mindfulness Course

Everyday Mindfulness Practices

Candle in a dark room

Mindfulness Bells

  1. Identify a sound that typically happens a few times daily outside of your control (e.g., car horns, text notifications, dog barking, wind chimes, bird chirp).
  2. When you notice the sound, invite yourself to pause for a moment and direct your attention to the experience of breathing.
  3. Other focus options: 
    • body in motion
    • internal sensations
    • external doorway sensations of taste, touch, smell, hearing, and vision
    • thoughts
    • emotions
  4. Optional additional step: based on what notice in body, thoughts or emotions, take action to meet any identified need (e.g., food, hydration, movement, screen break, a few calming breaths, name the emotion or thought category).

One Task Mindfully

  1. Choose one simple task you already do daily (e.g., washing hands, walking to your car or mailbox, washing dishes, dressing, brushing teeth, taking out the trash).
  2. Practice mindfulness with a focus on sensations and body movement from start to finish.
  3. When you notice you are lost in thought, let your breathing invite you back to the moment, body, and task.

A Personal Healing Ritual

  1. Replace those "shoulds, have tos, always, nevers" by inviting yourself to consider what is truly meaningful to you - what values or beliefs bring you strength and compassion.
  2. Identify some simple object (e.g., a written word, ornament, nature object, picture) that represents your truth and place it in an easy-to-spy location.
  3. During times of stress or sadness, allow that object to invite you to once again remind you of your truth, what you value, what brings you joy.

Stress Reduction Strategy

  1. Begin to notice your tell-tale signs of increasing stress and anxiety (e.g., your typical thoughts, sensations, emotions, and behaviors).
  2. Also, take notice of the well-practiced ways you typically distract and deny your thoughts, sensations, and emotions.
  3. When you notice the above reactions, for a moment, invite your focus to shift to body breathing (the experience of expansion and release in belly and chest).
  4. Consider committing to staying with your breath for three full cycles of inhale and exhale, each one a little more slowly inhale and longer on the exhale.