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.
May’s Mindfulness Exercise:
This month, we are going to engage in expanded breathing. Begin by sitting or standing comfortably, and bring your awareness to your breath. Inhale and notice the feeling of your lungs expanding; exhale and notice the feeling of release. Pay attention to the feeling of air passing through either your nose or your mouth.
After taking several breaths without moving, begin to expand your awareness of breathing by engaging in physical movement. You can start by stretching your fingers out as you inhale, and relaxing them as you exhale. Take several breaths to do repeat this, at your regular breathing rate. Next expand your inhale by lifting your arms, and on an exhale release them. Take several breaths to engage in this practice also. You can continue to engage in this expansion or stretch and release with different parts of the body. After doing so, come back to a still position and return your awareness just to your breath as you inhale and exhale.
What do you notice about your physical self as you engage in this practice? What do you notice about your breathing?
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.