“Mindfulness is a practice coming from the Buddhist tradition. For almost 3,000 years Buddhists monks have practiced mindfulness meditation, but recently mindfulness has proven to be valuable for clinicians and people in general all around the world. Most clinicians who use mindfulness think of it as a skill that can be used to help people develop a more detached relationship with distressing experiences. Thereby becoming less affected by such experiences, relaxing the body and relieving stress.


When you practice mindfulness meditation, you practice:

  • being in the present moment and noticing all of your experiences.
  • You practice being aware of things that happen outside of yourself (e.g. things you hear, feel, smell or see),
  • and things that happen internally (e.g. your thoughts, and things you feel like bodily sensations).
  • Importantly, mindfulness meditation involves being aware of what goes on around us, or internally, accepting of whatever you experience without judgement and letting it go.
  • You are paying attention to all of these experiences, without labelling them as good or bad, or without thinking why we feel, hear or think them.”

Mindfulness Exercise: Body Scan

This is  a mindfulness exercise focussing on our bodies:

  • Start with noticing the sensations in your feet and travel upwards through the body.
  • Be aware of your feet, what can you feel? Can you feel the floor beneath it, can you feel your shoes around it. Are your shoes tight, or loose, are they hot or cool. Where can you feel the most pressure?
  • Next feel the calf muscles, are they tense, or relaxed just be aware of them and accept how it feels
  • Now be aware of how your thighs feel
  • Next be aware of how your bottom feels, maybe you can feel it pressing on the chair…
  • Become aware of your stomach and chest, notice what you feel, possibly your breathing, any tension or do you feel relaxed?
  • Notice your back against the chair.
  • Become aware of your hand on your legs and what they feel like, your arm, do they feel hot or cold, heavy or light?
  • Next become aware of your shoulders, do you notice any tension? Become aware of your neck and how it supports your hear.
  • Next move your attention to your head, become aware of your face, your mouth, nose, your eyes and ears and your sculp.
  • Stay a moment and be aware of your whole body, then become aware of your surroundings again, the room and people around you and my voice.
  • If your eyes were closed you can open them. This concludes the body scan exercise.

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