According to Marsha Linehan, the founder of Dialectical Behavior Therapy, mindfulness is being intentionally present in the moment, without judgement or trying to avoid it in any way, and being willing and able to move onto the next moment as it happens.
Here are a few of my favorite of her tools to practice mindfulness:
- Spend some time enjoying something beautiful.
- Eat something enjoyable and pay attention to the taste, texture, temperature, etc.
- Lie on the ground and observe the clouds moving in the sky, just watch them drift.
- Lie on the ground and name what the clouds look like.
- Focus on your breathing by breathing in while thinking, “I am breathing in”, and exhale while thinking, “I am breathing out”. Do this about 10 times.
- Imagine your thoughts and feelings are leaves floating down a stream and you are sitting on the side of the stream watching them go by. Allow the thoughts and feelings to float by you, observing them, but not trying to hold onto them or push them down the stream faster.
- Dance to music and allow yourself to get lost in the moment.
- Notice your urges to do something, paying attention to where the urge sits in your body.
Those are just a few of my favorites. Sound off in the comments section below with your favorites!
If you would like some help with implementing mindfulness practices in your life, and you live in the Vancouver, WA/Portland, OR area, give me a call or fill out this form to set up a FREE 15-minute phone consultation.