You may have heard a lot about mindfulness, or not. It’s really a simple kind of concept. It’s about living in the moment. When you practice that, there is no room for anxiety or fear, as you are truly aware of your five senses in the moment. You want to savor the experience and don’t judge any feelings or emotions that may come up.
Here’s what it would look like if you were sitting by the water.
Notice the color of the water, is it blue, green or brown. What are the waves like? Is there any movement in the water? Are there gentle ripples? Are there whitecaps or rushing water? Do you see any fish, birds or reptiles? Pay attention to what they are doing. Are there any boats or people nearby? Take in all the sights that you can see. Spend a few moments looking at them and enjoying the view.
Are there any smells nearby? Is there the smell of salt in the air from the water, or can you smell the moisture in the air? Just notice these smells and take them in. You may even want to close you eyes and concentrate on the smells. You may be able to notice something else with your eyes closed.
How about sounds? Are there any birds nearby? Is there something splashing in the water? Is there a plane overhead? Are boats going by? Do you hear any people in the area? If it’s evening time do you hear any crickets or bugs flying by? Take some time to notice all the sounds. When you are quiet you are aware of many more sounds than when you are busy with your day.
What are you touching as you are mindfully at the water? Are you sitting on a bench, a pier, or are you on a boat or raft? Is the texture of what you are sitting or laying on? Is the material hard or soft? Does it feel hot, warm or cold? What parts of your body are touching the surface? Is it the back of your legs, buttocks and back, or is it touching the whole backside of your body? Are your arms on an armrest or on your lap? Just be aware of all of the parts of your body that are touching another surface.
Is there any taste that you have in your mouth as you are by the water? Perhaps you can taste some of the salt or moisture that might be in the air. Or perhaps you are having coffee, or have some gum in your mouth. Notice this.
Doing these types of exercises can lower your stress level and help you feel relaxed, calm and rested. Imagine what your day would be like if you if did some type of mindfulness meditation each day.
If you need more help with mindfulness, meditation, or relaxation techniques, please let me know.
Take care,
Debbie Grammas, Ph.D.
