Ever wonder why the term “mindfulness” comes up often with wellness and therapy? It turns out that finding ways to be mindful, or present in the moment, can have health benefits like lowering blood pressure, calm emotions like stress, anxiety & anger, and can help you feel centered. Use these tips to give yourself a little peaceful break in your day, or to help fight off panic attacks. 

1. Count with your senses. Look around the room and list in detail 5 different objects you see. Name 4 different textures you feel right now (the cushion of your chair, your clothing, your feet in your shoes…). Name 3 things you can hear (an air vent, cars outside the window, a clock ticking…). Name 2 things you can taste. Name 1 scent you smell. 

2. Do the math! While driving in the car notice the numbers around you on speed signs and license plates. Do simple math with each by adding 4 and 5 on a 45 mph speed limit sign. 

3. Stop and smell the roses. Literally walk outside and stop at any plant or flower. Take a moment to smell the plant, feel the texture of it, and look closely at the details of each leaf/petal/branch. 

4. Breathe. It’s as simple as that! Notice the flow of your breath, the temperature of the air as it enters your nose, the sensation as the air flows through your throat, the movement of your body as the breath rises and falls among your shoulders, chest, and stomach. 

5. Act like you’re from Mars. Take a close look at an everyday object and explore the details of it as if you’ve never seen one before. You may begin to notice that each rock (or other ordinary object) is unique and has many intricate details. Study it and explore if you can pick it out from a group of similar objects. 

6. Wash your dishes. Notice the warm water on your hands, the smell of the soap, the slick feel of the plate, and listen to the sound of the running water. Take a moment to just be present with what you are doing. 

7. Eat a grape, mindfully. Slow down. Take notice of the color, shape and feel of the grape. Notice the movement and feel of placing the grape in your mouth. Notice the texture before you chew and as you begin to chew slowly. Take notice of the sensation of juice as the grape bursts. Break down each step into a distinct action and pay attention to all of your senses each step of the way. 

Brought to you by Therapist Lindsey Lowrance at Exploring Inner Peace. Lindsey is passionate about helping people get in touch with their inner resources to find health and happiness. Find Your Strength! For more information as well as other free resources on mindfulness and trauma visit: www.exploringinnerpeace.com Email: This email address is being protected from spambots. You need JavaScript enabled to view it.  Phone: 720-243-3993
© Lindsey Lowrance 2017- This Tip Sheet MAY be shared or reprinted as long as the information is unedited and the author bio, including contact information is printed along with the tips.