(This blog was originally posted on March 26, 2016)
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| Photo by Microsoft/Bing |
One
of the most beneficial lessons I have learned is to be more “mindful” of my
environment and surroundings. The first time I heard about mindfulness
was during my course through the Hypnosis Motivation Institute to become certified to use hypnosis
to help people deal with Post-Traumatic
Stress Disorder. I am working on this behavior again as I complete
another HMI course on using hypnosis to help care-givers
take better emotional and physical care of themselves as well as the person
they are looking after. Basically, this concept entails slowing down our usual
rush or frenetic, day-to-day behavior of existing and increasing our
awareness of the immediate surroundings to slow down and reduce stress so we
can live and enjoy life.
Following
is an exercise you can practice while you take a bath or shower to increase
your mindfulness and awareness of your own environment. The goal of this
exercise is to help you focus on the positive, interesting and good things
around you, to eventually draw in that goodness to replace any negativity you
have been carrying inside.
- Rate your level of relaxation on a scale from 0-10, with “0” being least relaxed and “10” being most relaxed.
- Draw a long, slow breath through your nose and hold it for the count of four. Release the breath through your mouth. As you exhale, say or think the word, “calm” or “relax”. Continue breathing at your own relaxed rate. When you remember to do so, think or say the word “calm” or “relax” as you continue this Mindfulness exercise.
- Step into the shower/bath. Focus your attention on the sensation of the water on your skin. What does the temperature like? How does it feel to have the water droplets falling on your skin (if a shower)? What is the sensation like as the water laps against your body (if a bath) as you position yourself to sit in the tub.
- Notice the smell of the soap/bubble-bath/bath salts you are using. Is there a smell? What does it smell like, if anything at all? How does it feel (texture) when the soap/bubble-bath/bath salts touch your skin?
- Now take a moment to allow the water from the shower splash over your hand, or to scoop up some bath water in your hands and allow it to spill through your fingers. Notice the shape of the water droplets. Can you see any colors in the water droplets or perhaps even in the bubbles from soap or bubble-bath? What are those colors? What are those shapes?
- To conclude the exercise, rate your level of relaxation again, using the same 0-10 scale. What have you noticed during this exercise about your ability to relax and how it feels to be able to focus on something outside of yourself, this way?
This
is just one example of how to practice Mindfulness. I use and teach Mindfulness
to my hypnotherapy clients to help them relax and to help them reduce stress
and anxiety, improve self-care and more. It is a great way to relax and
practice noticing things going on around you that affect yet do not necessarily
have anything to do with, directly affect, or are directly affected by you.
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Sara R. Fogan, C.Ht. is a certified hypnotherapist based in
Southern California. She graduated with honors from the Hypnosis Motivation
Institute in 2005. For more
information about Calminsense Hypnotherapy® and to set up an
appointment, please visit http://www.calminsensehypnotherapy.com/.
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