Complete each exercise 2 times over the course of several days to a week.

//Complete each exercise 2 times over the course of several days to a week.

Complete each exercise 2 times over the course of several days to a week.

“Try It”: Mindfulness

Complete each exercise 2 times over the course of several days to a week. Record your progress on the worksheet attached. You may find these are helpful to complete when you are starting to feel anxious or stressed.

  1. Walking to class: When walking to class or walking between classes, walk by yourself, no music, no phone calls. Take several deep breaths as you walk, notice your surroundings, notice how your body feels. Do not actively think about anything except your walk and what is happening at each moment of the walk. Thoughts will come and go. Do not judge them or stick with them. Just let them pass through your mind and go. If you need help focusing on the present moment, count each step you take (left, right, left, right). Feel the ground under your feet with each step. Continue to engage in this mindful walking until you reach your destination.
    1. Record the dates and times you tried this exercise (there should be two). Briefly describe your experience while trying the exercise including how it made you feel/think:
  1. Body Scan: Lie on your back or sit upright in a relaxed posture with your palms facing up. Focus your attention slowly and deliberately on each part of your body, in order, from toe to head or head to toe. Be aware of any sensations, emotions or thoughts associated with each part of your body. Breathe deeply, but naturally throughout the body scan. Thoughts and emotions may come and go. Do not judge them or stick with them. Acknowledge them and let them pass. If your attention wanders, pull it back to wherever you left off in the body scan.
    1. Record the dates and times you tried this exercise (there should be two). Briefly describe your experience while trying the exercise including how it made you feel/think:
  1. Three Minute Breath Meditation: Lie on your back or sit upright in a relaxed posture with your palms facing up. Close your eyes. Bring your attention to your breath. Inhale in for a count of four, feel your ribcage expanding. Hold the breath for a count of three. Then exhale all of the air out of your lungs for a count of seven. Repeat until you feel calm. Then just breathe normally, but keep your attention on your breath. Thoughts will come and go. Acknowledge them and let them pass. You can use a guided breath meditation video if that helps you.
    1. Record the dates and times you tried this exercise (there should be two). Briefly describe your experience while trying the exercise including how it made you feel/think:

Once you’ve completed each exercise two times, write your reflections and answer the questions on the worksheet on the next page.

ry It”: Mindfulness: Reflection Worksheet

“TBriefly describe what it means to be “mindful”:

Briefly describe how mindfulness is related to happiness:

Describe your experiences completing the exercises. Which exercise was most helpful/enjoyable to you? Be detailed in your descriptions.

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By | 2019-10-15T10:45:01+00:00 October 15th, 2019|Psychology|0 Comments

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