July’s Mindfulness Exercise

Mindfulness involves observing and accepting the things around and within us in the present moment, without judgment.  In therapy, Johanna may involve mindfulness skills to build awareness of various issues and to develop coping strategies to reach optimal wellness.   The exercise below is not individualized to your needs as it may be in therapy, but is rather intended as a general exercise that you may find useful.

July’s Mindfulness Exercise:


Take a moment to consider the following situation.

Your phone buzzes. You can’t see the screen, but you hear the buzz.

What is your response to this? How do you feel physically? What is your level of distress? What thoughts are popping into your head?

Take a breath in and out. Notice the expansion as you breathe in, and the release as you exhale.

We are so connected to our phones, and to technology. When your phone buzzes, what comes to mind? Do you feel a pull to instantly check it? Are you happy with the habits you have developed around texting, social media, emails, and phone calls?

For this month’s mindfulness exercise, try to notice what comes up physically and emotionally when you use technology, in particular when you use your phone. If you find yourself reacting before you are aware that you are even doing so, practice taking one deep breath before engaging with the technology to notice your habits.

NOTE: This is not intended to replace therapy.  Please contact Johanna at (585)406-3012 if you are interested in engaging in counseling for optimal wellness.

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