1. Start with five minutes.
Or more. Or less. It's all up to you. Maybe you can do it for 10 minutes the next day. Or 30. Or 60. Remember, you decide. We all work differently.
2. Try and go to a space where it's quiet and you're all alone.
Lay down on your back and close your eyes. Some people like to lay flat on the ground. Some people want a pillow. Some people want it some other way. You decide.
When you lay down, be proud that you took the time and that you came this far.
3. Try and feel every sense of your BODY.
No feelings are wrong!
Maybe you can start with your toes. Or your head.
How do your toes feel like?
Tense? Relaxed? Warm? Cold?
Okay. That's fine.
Move your mind to your legs.
How do they feel?
Your midriff? Stomach? Chest? Arms? Hands? Neck? Head? Ears?
How does the parts of your body feel against the surface of the floor?
How does the floor feel?
If you can, don't try and analyze the feelings. Accept that they are there.
"My nose is freezing. It's there and I feel it. It's okay".
Do you feel any pain in your body?
If you do, recognize, accept it and move on to another part of your body.
"My back hurts. It feels tense. It's there and I feel it. It's okay".
Be proud over yourself for all the feelings you recognize!
4. Try and feel every sense of your EMOTIONS.
Do you feel sad? Anxious? Angry? Hurt? Distressed? Happy? Calm?
No feelings are wrong!
Accept that they are there, move your mind to another part of your body, soul or surroundings.
"I feel very sad and hopeless. Nothing is worth doing. But it's okay. The feeling is inside me and I except it for being one of my feelings".
Be proud over yourself for all the feelings you recognize!
4. Take a short time to think about your SURROUNDING.
What do you hear?
"Children scream in the yard. The neighbor's vacuuming. My son is playing music. It's okay. The sound is there and i recognize it and accept it for being a sound in my surrounding".
What can you smell?
Is it light or dark?
Is the floor cold?
Is the air hot?
Something else?
Feel it, try and not think about it too much. Recognize, accept, and move to another part of your mind, soul, body.
Once again, be proud over yourself for all the feelings you recognize!
5. Take a short time to think about your BREATHING.
Remember: No type of breathing is wrong or right!
You only need to notice what it feels like.
How does the air feel going into your nostrils?
Cold? Warm? Stinking?
How does it feel going into your lungs and your stomach?
When it comes out again?
This is something you can do for a while, just breathing and recognizing it.
You can take a long, deep breath if you want to. How does it feel?
NOTE for all the exercises:
If you have a hard time letting the feelings go, accept this as well.
This is all you need to do. Never judge yourself for any of your feelings, thoughts or emotions, because they're a part of you and you should be proud that you recognize them.
NOTE: Maybe you'll experience a strong and aching feeling in the beginning. A feeling of sadness, anger, anxiety or emptiness. Or all of these. Or maybe you feel free and happy and calm. Everyone responds differently. However you feel, have in mind that these strong emotions usually disappear after a while, either after a couple of minutes, or a couple of exercises, or a couple of weeks. Or month. And if they don't, you're not doing it wrong, instead, you may carry so much sadness that it may be hard to handle by your own. Maybe you need to find someone to talk to, maybe you need more help. Seeking help doesn't make you weak, it makes you strong. Or, mindfulness is just not the right way to go for you.
Even if you give up at once, be proud that you took the time to try! :)
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