June’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.

June’s Mindfulness Exercise:

This month, we are going to bring our awareness to the endcaps of the day. Pick either the morning or the evening, and every day write down the first thoughts that pop into your head in the morning, or the last thoughts that run through your mind at the end of the day.

We can’t control what first pops into the mind, but we can control what we do with it and the habits we shape around our thoughts. After tracking your thoughts for several days, notice if there are patterns to your thinking. Those first or last thoughts of the day – are they what you’d want to have in your mind?

If they are, carry on. If they are not, take a moment to reflect on what kinds of thoughts you would like to have at the start or end of your day. Write down on a piece of paper or post-it what you’d like them to be, and place them next to your bed. Every day, before you close your eyes to end the day (or get out of bed to start the day), review the piece of paper.

In doing so, you are bringing mindfulness to your thoughts and training your mind to take the thought paths you would most prefer!

 

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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January’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.

January’s Mindfulness Exercise:

This month, we are going to use our mindfulness exercise to explore the topic of control. Begin by noticing your breathing and without judging it or changing it, check in with your thoughts at this moment, your emotions, and how you are feeling physically.

What is in your control in this moment? Notice your thoughts as they pop into your head. Notice where your thought path takes you.

What is outside your control in this moment?

As you breathe consider these two questions without engaging in any active change. Continue to breathe and practice mindful awareness. After a few minutes, return movement to your body by wiggling your fingers and toes.

Take one more minute to notice how you feel after completing this exercise, and what (if anything) you might like to do differently as you go about the rest of your day.

 

 

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.