An alternative way to do simple mindfulness (Part 1)

Most mindfulness techniques have at their heart a simple instruction.

Focus on your breath…

This is supposed to be simple, but what if it isn’t simple for you?  What then? For people struggling with anxiety it may increase the feelings of panic.

Mindfulness involves placing our attention on a chosen anchor, noticing when our mind is distracted or wandering and choosing to return it back, with a king and friendly curiosity towards the experience.  You should start simple by focusing 1 – 5 minutes or even do short 30 second bursts a couple of times during the day.  So, I want to introduce you to a few alternatives to using breathing as the anchor focused around our senses.

1. Look & Focus

Choose an everyday object in the room to look at and become aware of the colour, shape or light reflections.  I personally like looking at a light candle as its often flickers so there is movement too.

 

 

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    2. Quinn C, Chandler C, Moraska A. Massage Therapy and Frequency of Chronic Tension Headaches. Am J Public Health. 2002 October; 92(10): 1657–1661.