I just finished an amazing 3-hour mindful self-compassion retreat. The exercises we did are things that anyone can do on their own. I’d like to share these with you and perhaps you can do your own mini retreat. As many of you know, mindfulness is about being aware in the present moment, and not judging your experience or the way you are feeling. Just accepting it as it is. The self-compassion piece personalizes it for you, and is about treating yourself with kindness and compassion as you struggle or experience uncomfortable emotions.
The day started out with a simple breathing exercise. This is the first step of just becoming aware of your breath and the sensations in your body as the air goes in and out. Placing your hand on your heart as you do this provides a different experience than just sitting and doing a breathing exercise. As silly as it may seem, the warmth of your own hand on your heart is soothing.
We then did a mindful walk. Have you ever tried to walk very slowly and be aware of all the sensations that are occurring at the time? Try this at home. First, take your shoes off and stand still. Notice your center of gravity and the way your feet feel against the carpet, grass or flooring. Move slightly forward and feel the point of tension on your feet changing, then move side to side and backwards. Notice the change of sensation. Then slowly start to walk and notice how your heels and toes touch the ground. It’s actually hard to walk slowly as you have to balance. Do this for a few minutes. It can be very relaxing and calming.
Then we did a mindful nature walk. We went outside to look at the trees, flowers, grass and water. We were to focus on our senses and soak in nature. Have you ever stopped to really look at some of the flowers? Do they glisten in the sun? What are their color, scent, and texture? Did you notice all the different stages of growth and development on the bush? Being mindful in nature is so calming and soothing. It’s a wonderful tool that is out there for all of us to relax and get centered. Notice the connection between humans, bees, birds and plants, because without them we wouldn’t be here.
Next we did a mindful eating exercise. We had some strawberries, grapes and nuts. We ate them very slowly and were aware of the textures and sensations of the food in our hands and mouths. Have you ever thought of the process that might occur to get the food to you, from the farmer, to the processor to the grocer? Its also amazing how you get full quicker when you slow down the eating process.
The first 2.5 hours of the 3-hour retreat were done in silence. It was about experiencing, and just being by yourself. Not doing, just being. Then we sat shoulder to should with another participant and talked about all that we noticed about ourselves. It reminded me how important it is to just be, and not do. If we all slow down our lives and appreciate what is all around us, we will all be calmer and more centered. I wish you peace and ease from suffering.
Debbie Grammas, Ph.D.
