Journaling as mindfulness
When writing in your journal this week, write about things you notice. This can relate to visual things for example things you notice when you’re out for a walk, but also feelings, thoughts, a snippet of a conversation you’ve heard.
If you can, maybe try and write in your journal at least a few times this week, it doesn’t need to be long, 5-10 minutes is absolutely fine.
Ground yourself in the moment
The "5-4-3-2-1" grounding technique is a method used to bring awareness to your surroundings and your body, helping you feel more grounded and present. Here's how you can use breathing along with the "5-4-3-2-1" technique:
Find a Comfortable Position: Sit or stand comfortably, with your feet flat on the ground if possible.
Take a Deep Breath: Begin by taking a slow, deep breath in through your nose, filling your lungs with air. Hold the breath for a moment, and then exhale slowly through your mouth, releasing any tension or stress.
Engage Your Senses: As you continue to breathe deeply, engage your senses by noticing:
5 things you can see: Look around you and identify five different objects or items in your environment. Take your time to observe each one.
4 things you can touch: Pay attention to the sensation of touch. Notice four things you can touch nearby, such as the texture of your clothing, the warmth of your skin, or the surface of a nearby object.
3 things you can hear: Listen closely to your surroundings and identify three distinct sounds you can hear, whether it's the hum of appliances, the sound of traffic outside, or the rustling of leaves.
2 things you can smell: Take a moment to notice any scents or odours in the air. Identify two different smells, whether they are pleasant or unpleasant.
1 thing you can taste: Finally, bring your attention to your sense of taste. Notice any flavors lingering in your mouth or take a sip of water and notice the taste.
Continue Breathing: Throughout this process, continue to breathe deeply and steadily. Allow your breath to anchor you in the present moment, grounding you in your body and surroundings.
Acknowledge Your Experience: As you complete the "5-4-3-2-1" exercise, take a moment to acknowledge how you feel. Notice any shifts in your body or mind, and reflect on how this grounding practice has affected your sense of presence and calm.
Write it
Now write about the things you noticed. Try to describe them without explicitly saying what they are – or as if you’re explaining the object to someone who’s never seen one before. Do these items have any personal associations for you? Are they purely functional or do they have a deeper meaning?
Observe
Be still with the things you notice, stretch out your senses and see what you find.
Some days you may only feel like jotting down concrete observations: I can see the curtains. I can hear a phone ringing. I can feel the wind. Tiny signposts for that particular moment in time.
And other days a sensory detail may send you off on a train of thought that leads somewhere entirely unexpected.
Write the rainbow
Search out a rainbow in your home or while out and about.
Find something for each of the colours of the spectrum: red, pink, orange, yellow, green, blue, purple, brown, black, white.
Can you assign a sense to each colour or object?
What emotions and memories do they evoke?
Ten mindful minutes link - Ted Talk
"You're only here for a short visit. Don't hurry, don't worry. And be sure to smell the flowers along the way." Walter Hagen
Recommended reading
How We Heal - Uncover your power and set yourself free - Alexandra Elle
Poems for a World Gone to Sh*t
And breathe: a journal for self-care - Suzy Reading
Comments