December’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.

December’s Mindfulness Exercise:

The holidays are here. This can mean more family gatherings, parties, and other get-togethers outside the norm of our usual day-to-day. It also can mean more stress.

With stress and social interactions in mind, this month’s mindfulness exercise is focused on interpersonal interactions.

Over the course of the next week, pick several different social situations (such as at a party, at home, or at work) to try the following exercise:

In conversation, notice how your emotions fluctuate. Throughout the course of a conversation, check in with yourself. Beginning with the very first “hello,” notice what you are feeling emotionally and your overall level of distress. Before you respond to the other person (or people) in the conversation, wait for one breath – or even a half a breath – to notice what you are experiencing emotionally. When the conversation is ending, take a few deep breaths to notice what you are feeling and your overall level of distress.

How do your emotions fluctuate in conversation? Does this change based on the context, the time of day, or the person with whom you are talking?

Notice what you experience and your overall observances. If you are an active client, please feel free to share your experience of this exercise in your next session.

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.

Advertisements

May’s Mindfulness Exercise

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.   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:

Mindfulness is not always a quiet, passive observation.  Mindfulness can occur in conversation as well.  Today, while in conversation with a friend, family member, or co-worker, try to notice three things: 1. What did you talk about? (What was the content of the conversation?) 2. What did you notice about the other person in the conversation (verbal and non-verbal)?  What emotions did that person display?  3. What did you notice about yourself in the conversation?  How did you feel emotionally?  Write these things down and try to pay attention to these things without judging your observations as good or bad.

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