(This blog was originally posted on March 26, 2016)
Photo courtesy of 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. In July 2019 she was voted the Best Hypnotherapist in Santa Clarita, California. For more information about Calminsense Hypnotherapy® and to set up an appointment, please visit http://www.calminsensehypnotherapy.com/.
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