Becoming a Mindful Warrior (No4). More Ways to develop mindfulness.
Mindful breathing is only the beginning of learning how to be mindful.
It doesn’t help your feeling to go away, but it helps you to be a little bit more in control and not get swept away by events of your life.
Practicing each day when you feel calm will help you to use this skill when emotions are high in a tough situation.
As for now, let’s explore other ways of developing mindfulness.
Tuning into your body.
Begin by doing some mindful breathing, taking just a few breaths into your stomach (filling the balloon exercise, see our website for guidance).
Now bring your attention to your body. Start with your feet, feel them touching the surface beneath you. Take a minute to observe all sensations in that area. Then slowly progress throughout your body paying attention to all feelings present.
Finish with the attention holding the whole body and its sensations.
This exercise strengthens your “mindfulness muscles” and can help you manage during difficult times, like when you are stressed before exams or when things go wrong.
Listening to music with new ears.
You can develop mindful warrior skills by listening to your favorite tunes. Choose a piece of music you love and have listened to a lot. Now you are going to listen to it again, but this time you’ll practice being mindful of different parts of the music.
Before you start playing, sit down and make yourself comfortable.
Begin by taking a few deep, mindful breaths to anchor yourself. Sit still and count In, two, three. Out, two, three.
Next play the music and give it your full attention. Notice when your mind wanders away and gently bring it back to focus on the music.
You may also try to focus on one musical instrument at a time.
That’s it!
Other ways of building observation skills
There are countless ways you can use this technique of mindful observation, for example when you eat. Try to activate all your senses when you eat - look at your food, smell it, touch it, even try listening to it.
You can do anything mindfully, chores, walking, taking shower or playing with your pet.
Another interesting observation exercise involves talking to your friends. Consider asking following questions and mindfully listening to the person response:
What’s the bravest thing you’ve ever done?
What’s your biggest goal for this year?
What do you spend most of your money on?
What’s the best compliment you’ve ever received?
What’s the most fun you’ve had in the last year?
What’s a subject you wish you knew more about?
By the way, this can make wonders to your friendships ;)
If you are interested in this topic and would like to research it by yourself, this information is taken from the book: Ann Bailey, Get Out of Your Mind and Into Your Life for Teens.
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