Mindfulness, Meditation, and Relaxation

Be Here Now -

Mindfulness is defined as a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations. Similarly, meditation is defined as a practice where an individual focuses their mind on a particular object, thought or activity to achieve a mentally clear and emotionally calm state. These techniques date back thousands of years, and science is now proving how they work. Both mindfulness and meditation are used as a therapeutic techniques to assist in relaxation, self control, and managing emotions. There are hundreds of ways to practice mindfulness. Below are examples and worksheets I often reference in session as ways to get started. In addition, there are several free apps that clients find helpful, such as Headspace.

Mindfulness

This worksheet includes techniques to practice mindfulness. The exercises include mindfulness meditation, body scan, mindful eating, and five senses. Source: therapistaid.com

Grounding

This is a visual I made in session where patients use their five senses to focus on the present. A great technique to help with relaxation, self-control, and emotional regulation.

Relaxation Techniques

Deep breathing, progressive muscle relaxation, and imagery. Source: therapistaid.com

How Breathing Affects Feelings

Deep breathing can change the way our bodies physically, mentally, and emotionally respond to stress and anxiety. Source: therapistaid.com

Progressive muscle relaxation

Progressive muscle relaxation involves tensing and then releasing small muscle groups throughout your body. This exercise promotes relaxation by reducing anxiety and stress. Source: therapistaid.com

Meditation

Skills to begin practicing mindfulness meditation. Source: therapistaid.com

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