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One to Ten minute Mindfulness




We live incredibly busy lives - work, family, friends, animals, hobbies and so on.... bright minds wants to give you examples on how to incorporate mindfulness into your day.


No matter how busy you are. 




ONE minute mindfulness - set a one minute timer. Sit down. Close your eyes. Think of the happiest moments in your life, do this until the timer goes off.


TWO minute mindfulness - set a two minute timer. Sit down. Close your eyes. Feel the air, your clothes, your hair. Notice your top, trousers, socks, does anything feel different? Do this until the timer goes off.


THREE minute mindfulness - set a three minute timer. Make yourself comfortable. Close your eyes. Think of things in nature that you are grateful for -blue sky, the stars, clouds, rain, sun, birds singing etc. Do this until the timer goes off.


FOUR minute mindfulness - set a four minute timer. Make yourself comfortable. Start thinking about what you are thankful for, and thank those things. Thank you friend, than you sun, thank you memories, thank you future. Do this until the timer goes off. 


FIVE minute mindfulness - set a five minute timer. Get into a snug position. Focus all your attention on your feet. Slowly focus on your ankle, calf, knee, thigh, body, heart. How do these parts feel? Where on your body does your attention automatically go too? Do this until the timer goes off. 


SIX minute mindfulness - set a six minute timer. Get into a snug position. Imagine your belly is a balloon. As you breathe in, notice how big the balloon inflates. Breathing out notice the deflation of the balloon. With each inflation and deflation notice how you feel, how does your body feel making these breathing exercises? How does it feel at the start, how does it feel at the end? Do this until the timer goes off. 


SEVEN minute mindfulness - set a seven minute timer. Lie down, close your eyes. What can you hear? What can you feel? What can you smell? What can you taste? What does your mouth feel like? What do your toes feel like? Do this until the timer goes off. 


EIGHT minute mindfulness - set a eight minute timer. Lie down, close your eyes. Think about your day/ night. What do you remember from it? what made you happy? Bring yourself to the present, notice how you feel from your experience. Let these feelings open. Let them guide you. Then let them go and sit in the present. Do this until the timer goes off. 


NINE minute mindfulness - set a nine minute timer. Get into a relaxed position. Notice the negative feelings that are consuming you. Take a moment to notice how your body feels about them. Notice your breathing. What colour is the negativity? What is it’s shape? Does it smell? What is it’s temperature? what is it’s texture? now imagine these negative feelings are a friend concerned. What are the feelings trying to tell you? what do you need? Do this until the timer goes off. 


TEN minute mindfulness - set a ten minute timer. Imagine a stream, the stream can be going through a woods, a field, a desert, ice. Watch it flow, are there ripples? Are there pebbles at the bottom? can you see the bottom? Are there fish? Can you hear it? Imagine there are leaves floating in the water. Put your worries onto each leaf. Watch each leaf with each worry float away. Do this until there are no worries left. Watch the stream flow with no leaves and let your mind rest. Do this until the timer goes off. 


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