Below is a step by step example of mindfulness practice1. For 20 minutes each day, just after waking up in the morning, sitting on my back porch, I will be mindful.
2. Get comfortable with good posture, and close eyes or fix them on a non-distracting spot.
3. Bring attention to the feeling of breathing. Follow the breath from the point it enters your nose or mouth, down into your lungs and then out again. Notice the sensation of the rising and falling of your chest caused by your lungs moving.
4. As soon as you realise you have been distracted by a thought or feeling, make a mental note of what distracted you, and return your attention to your breath.
5. You may find it challenging to not get involved with your thoughts. However the more you practice observing your thoughts and not becoming fused with them during mindfulness exercises, the better able you will be to apply this to other parts of your life.
• Reduce physical tension and stress through exercise - walk, jog, cycle, swim or weight training.
• Engage in relaxation techniques - yoga, breathing and mindfulness exercises, meditation or prayer.
• Maintain a balanced diet and sleep cycle. Avoid overusing caffeine, sugar, nicotine, alcohol or other drugs.
• Take "time outs." Give yourself permission to take quiet moments to reflect, relax and rejuvenate especially during times you feel stressed or unsafe. Reading can be a calming activity, as can listening to music. Try to find short periods of uninterrupted leisure time.
• Consider writing, journaling or drawing as a way of expressing thoughts and feelings. Write a letter about how you feel about what happened to you. Be as specific as you want to, whilst prioritizing
your feelings of safety.
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