Mindfulness Skills quotes

FOCUS ON A SINGLE MINUTE

Using a watch, sit quietly with your eyes closed, and without counting, do your best to estimate when you think 1 minute has passed.

PRACTICE MINDFULNESS ON A SINGLE OBJECT

Pick an object to practice mindful focusing. What does the surface look like? What color is it? What makes it unique? How does it feel in your hand?

PRACTICE THOUGHT DIFFUSION

Sit quietly and observe your thoughts coming and going. Imagine your thoughts drifting past you carried by a stream. Observe your thoughts without judging or getting attached to them for 5 minutes.

USE MINDFUL BREATHING

Sit quietly and breathe. Allow your stomach to expand and collapse like a balloon. Breathe in slowly – Then exhale slowly. Find a slow natural rhythm. Let your thoughts just pass by with each breath.

BE MINDFUL OF NEGATIVE JUDGEMENTS

Be mindful of Negative Judgment – Making even small critical judgments can impact your happiness. Practice your awareness of when you’re judging as judgments do arise. Take a breath and let the judgment “float away” without getting attached.

MAKE MINDFUL STATEMENTS

Use “I” statements rather than saying, “You make me mad,” say, “I feel mad.” Communicating this way increases your chances of being heard and understood.

DO TASKS MINDFULLY

As you go about your daily life. Be mindfully aware of what you’re thinking, feeling, and doing in the present moment. Let go of distracting thoughts and judgments.