April’s Mindfulness Exercise

Mindfulness is something that everyone can incorporate into daily life.  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.   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.

April’s mindfulness exercise:

This month for mindfulness, we are returning to basic breathing.  Place one hand on your chest and one hand on your belly.  Begin to take slow, even, deep breaths.  Which hand is going up and down?  As you breathe, notice first your surroundings and what you see, hear, smell, taste, and touch.  Then turn your awareness inwards and notice your thoughts (without following them away too far), your emotions, and how you are feeling physically.  Return to the sensation of breathing, and notice which hand is going up and down – the hand on your chest, or the hand on your belly?  Try to notice without judging or trying to change your breathing.  This exercise is intended to build awareness.

NOTE: This is not intended to replace therapy.  Please contact Johanna at (585)406-3012 if you are interested in individual or group therapy.

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July’s Mindfulness Exercise

Mindfulness is something that everyone can incorporate into daily life.  Mindfulness involves observing and accepting the things around and within us, without judgment.  In therapy, Johanna may involve mindfulness skills to build awareness of various issues and to develop coping strategies.  In August, she will be starting up a 6-week Mindfulness Group.  This exercise 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:

We will start with an easy one.  Put one hand on your chest and one hand on your belly.  Take a deep breath in and out, and notice which hand goes up and down.  Try breathing more into your upper chest, and then try taking a breath into your belly.  Notice how you feel with each breath.

 

NOTE: This is not intended to replace therapy.  Please contact Johanna at (585)406-3012 if you are interested in individual or group therapy.