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.

January’s Mindfulness Exercise:

It’s a new year, so let’s go back to the basics – starting with the breath.

Sit or stand as comfortable as you can, allowing your arms to rest at your side. Take a nice inhale through your nose, and exhale through pursed lips. Notice the feeling of expansion as you breathe in, and release as you exhale. Pay attention to the air as it passes through either your nose or your mouth.

Notice also how the rest of your body shifts with each breath in and out. Do your shoulders go up and down? Does your chest rise, or your belly expand? Bring your awareness inward to notice the details of each breath. Check in also with the muscles that might be holding tension, such as your jaw or shoulders. Do they shift when you inhale, or exhale?

As best you can, focus solely on the minute details of each breath – you have been breathing all day, perhaps without noticing it. Try to take 5 to 10 intentional breaths with this level of awareness.


Today’s exercise is intended to increase your emotional awareness, both regarding what you are experiencing emotionally as well as what you do with it. As always, if this feels overwhelming, please call Johanna to set up an appointment.


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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