Mindfulness

I hope everyone is doing well this week!  December is off and running and it has been a busy one so far here in Dallas, GA!  Before we get into today’s post, I wanted to ask you to keep an eye on the Facebook page over the next month or 

​so.  Phoenix Rising Counseling Center will be bringing some new things to 2019 and we will be posting updates there!  Stay tuned!  I thought I would talk a bit about mindfulness.  This is a skill I teach in therapy and it is really a skill that can benefit most people.  Mindfulness is a practice in which we are conscious or fully aware of the present moment.  Meaning we can be attentive to what is in front of us, rather than thinking about what we will have for dinner tonight, or wondering if I forgot to close the garage door.  Incorporating a mindful practice to your daily routine can have many benefits, including better clarity, concentration, and a greater appreciation for the moment.  There are many different ways to practice mindfulness, but today, I’m going to walk you through one of my favorites.  This is a grounding technique that I use, but I use it to practice mindfulness as well because of how this helps to focus on the details and appreciate what’s in the space with me.  This activity is intended as education only and not intended to replace your therapy practices or recommendations from your therapist.  If you are struggling with this technique or are not sure if it is right for you, please talk to your individual therapist about your particular situation. 

1.  Sit comfortably.  Whether in a chair, on the floor, whatever you feel comfortable, though preferably sitting upright. 
2. Take a deep breath in to the count of 4 and then breathe out to the count of 4.  Do this a few times.
3. Look around the room.  Notice 5 objects you can see.  Name them either out loud or softly to yourself, whichever you are more comfortable with.  Take a moment to notice the details of each object. Spend a few seconds attending to each object before moving on.
4. Next, find an object you can touch.  Perhaps your chair, a pen, a piece of paper.  Anything nearby that you can hold or touch.  Notice the texture, the temperature, the colors.  Is there any writing on the item? What material is it made of? Notice the details of this item for a few moments.
5. Finally, pay attention to the sounds you hear.  Try to notice as many sounds as you can.  Can you hear a clock? Perhaps traffic on a nearby road?  Do you notice the hum of an air conditioner or heater? Are they inside the room or outside? Are they loud or quiet? Are there noises that are louder than others? Take a moment to notice each sound before moving on to the next.
6. When you have moved through each of these steps, take another deep breath or two and notice what you are experiencing.  Is there any change in your mood or clarity?

Please note, some people have a difficult time with mindfulness at first.  If you want to incorporate a mindful practice, talk to your therapist about how to practice and different techniques that may be a good fit for you. 
 
Amber