Mindfulness exercises
We started this course with a very formalized approach to mindfulness training in order to practice observing, registration, and describing, without judging and evaluating and without trying to change what we notice. We have now practiced, practiced, and practiced this attitude for 7 weeks and are now ready to transfer it to a new way of being aware in everyday life.
This week, you will be introduced to a series of mindfulness exercises that deal with "mindfulness in everyday life":
Mindful eating
The raisin exercise
Mindful bathing
Instruction - guidance if needed
Mindful exercise and movement
Walking meditation (outside)
Mindfulness in nature
The more often we visit nature and the more time we spend there, the less stressed we get, and using nature in our mindfulness practice can bring an additional sense of calmness and harmony. Below are a few different suggestions on how you can use nature in your mindfulness practice:
Relaxation through the sounds of nature
Sit as comfortably as you can, preferably in a beautiful place in nature where there are predominantly natural sounds. Then direct your attention to the sounds and allow your mind and senses to be fully open.
Focusing exercise
Find an object in nature that you can focus on. It could be a beautiful flower, a babbling brook, a rock, or a tree. Take some time to study its shape, colors, and shades. Allow yourself to connect with the object of your attention without analyzing, evaluating, or trying to understand. Just be with what is.
Meditation at sunset or sunrise
As busy city dwellers, we can easily lose touch with the natural rhythm of the day. You can regain that sense by waking up with nature at sunrise and experiencing the awakening of all life in nature. Or you can calm down after a long day's activities as the sun sets and nature goes to sleep.
Meditate on infinity
Sit somewhere in nature with a wide view. Once you have "landed", try to look towards the sky or horizon and let your consciousness open up to the limitless sky. Try to let the inner and outer merge and perhaps you will feel at one with space and the sky.
Of course, you are still welcome to stick to practicing one or two of the previous mindfulness exercises (body scan, breathing meditation, mindfulness exercises) that you feel work for you. gør noget for dig.
Pick the one that you feel you have the most desire and energy to practice and stick with it! Remember that you can return to the program and the exercises you did not reach at a later date and thus extend the whole process of working with yourself.
As in the other weeks, we encourage you to do a little exercise every day. We still recommend that you fill out the worksheet "What do you notice?" about your experience as you know it.
You can find all the remaining guided mindfulness exercises in the "Toolbox" in the course overview.
