Hanover-Norwich-Upper Valley Psychotherapy Resources-Hilary Lynch, LICSW

Experience Mindfulness

Start where you are:

More Mindful Moments Does it feel overwhelming to think of scheduling something else into your busy life? Does the idea of spending any time sitting and focusing your mind seem impossible? Here is a place to start, right where you are. These three short exercises will provide you with an introduction to mindfulness:

3 minute sensory awareness:

Simply where ever you are, taking 3 minutes to bring your full attention to what you hear, what you see, what you hear, what you touch, what you taste. Observe and describe in your mind. When other thoughts arise, gently bring your awareness back to your senses.

Driving mindfulness:

Simply, while in the car driving to your destination, bring your full awareness to your five senses. How does the steering wheel feel in your hands, what do you see in front of you, what sounds do you hear, if you roll down the window can you smell the fresh air, can you taste the rain?

Walking mindfulness:

As you are walking from your car to work, or walking to class, take this time to do a five senses mindfulness. How does the earth feel beneath your feet? How does the air smell? What do you see around you? What sounds do you hear? Can you taste the rain?

Guided imagery links:

Check these out! Guided imagery is great before sleep or to reduce stress during the day:
www.dartmouth.edu/~healthed/relax/downloads.html

medweb.mit.edu/wellness/resources/downloads.html

What is mindfulness and what are its benefits in managing life’s pain?

daffodils-200x160 Mindfulness is a set of skills that have been learned and practiced for thousands of years through many of the world’s religions including Christianity, Judaism, Buddhism and Islam. The term as we know it from a mental health context can trace its history back to the researcher, Jon Kabat-Zinn.

In the 1980s, Kabat-Zinn began to study and utilize mindfulness tools in a non religious context for the management of chronic pain. This initial research has led to a full body of research supporting the benefits of mindfulness practice.

Read article: What Are the Benefits of Mindfulness? A Practice Review of Psychotherapy-Related Research, Davis and Hayes.

Practicing mindfulness has been shown to help with symptoms of depression, anxiety and stress. It can give people more insight into their emotions, increase focus and concentration and improve relationships. In addition it can have a positive impact on heart disease, hypertension, and chronic pain.

“Mindfulness means paying attention in a particular way; On purpose, in the present moment, and nonjudgmentally.” Jon Kabat-Zinn