Category: Mindfulness

Mindfulness is a state of mind that focuses on the present moment. The posts will teach you how to practice various mindfulness exercises.

Mindfulness Practice Spot
Mindfulness, Uncategorized

Learn Mindfulness Exercises by Practicing with Me

April Linville
green leafed trees
Great place for mindfulness exercises. Photo by Jonathan Petersson on Pexels.com

Mindfulness exercises can be difficult to learn alone. I videotaped some exercises (1 per video) so you can push play and follow my directions.

What is Mindfulness?

I like Marsha Linehan‘s definition: Intentionally living in the present moment without judging or rejecting the moment. Mindfulness exercises help you to “be here now”. Your life has many distractions and problems to solve which can lead to being mentally and emotionally absent.

Who Benefits from Mindfulness Exercises?

People who struggle with anxiety, depression, physical illness, anger and many other issues benefit from practicing mindfulness. In mental health care, insurance companies have designated mindfulness as an evidence-based intervention. This means psychological research has shown mindfulness exercises are effective.

When and Where Can You Practice Mindfulness?

Being alert and alive to the present moment can be done anywhere you are and at anytime you are awake. You can return to this page and practice with me. Once you get the feel for mindfulness, you can do it without the videos.

I hope to add more practice videos to this page as I complete them. So, check back in or subscribe to my blog.

Why Learn This Skill?

Mindfulness exercises pull you “out of your head” and bring you into the present moment. Worry about future events and ruminating on past events can cause distress and block you from participating in life now. Practicing mindfulness connects your mind and body and reduces pain, suffering and distress. It also gives you the opportunity to find happiness, thankfulness and joy in the present moment.

Mindfulness exercise to ground through your 5 senses.

Are you looking for a therapist and live in Indiana?

I see all my clients online. My license allows me to work with Indiana residents only. I am accepting new clients. You can view my openings and request an appointment. You can read about my counseling fee here.

Mindfulness, Uncategorized

Stress Relief: How to Use Your 5 Senses to Calm Stress

April Linville

Many stress relief exercises exist. Today we will focus on a Mindfulness skill called Grounding through Your Senses.

5.4.3.2.1 Grounding Exercise

Step 1

Use sight for stress relief

Take 2 deep, full breaths in and out. Now use your sense of sight to find and name 5 objects you can see. Look at the color and shape of each one.

Step 2

Use sense of touch for stress relief

Tune in to your sense of touch. Name 4 things you can feel such as the air temperature, the texture of the surface under your feet, the feel of furniture (inside) or the feel of plants and trees (outside). Name 4 things you experience through touch here and now.

Step 3

Hearing for stress relief

Focus your attention on 3 sounds you can hear. Can you hear the traffic or voices? Can you hear wind or music? Name 3 sounds.

Step 4

Use the sense of smell for stress relief

Use your sense of smell to get grounded in the present moment. Do you smell food or a candle? Maybe you can smell your laundry detergent on your clothes or the scent of flowers and trees. Name 2 scents you smell.

Step 5

Engage your sense of taste to calm stress

Engage your sense of taste by chewing a piece of gum or putting a mint or lemon drop in your mouth. Describe the texture and taste of the item. Name 1 taste you are experiencing.

Conclusion

Engaging your 5 senses brings stress relief by connecting you to your body. Many times when you need stress relief it is because you are lost in negative thoughts and fears about your past or your future. I just love to teach this skill because wherever you go, you have your 5 senses with you and can soothe your stress.

If you are looking for a counselor and live in Indiana I would like to work with you. I see all clients online through my therapy portal. You can book an appointment here:

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Follow this link to learn about counseling hour fees .

Below is a short video of me walking you through the grounding exercise in this article.

Stress relief. 5-4-3-2-1 Grounding Exercise

I hope this exercise helps! April