Mindfulness Exercise (Part 2 of "Manage the World with Mindfulness")

In this much-anticipated Part 2 of the episode titled, “Manage the World with Mindfulness,” Hailey Hopkins, LCSW brings you a special treat—a 8-minute mindfulness exercise led by Hailey herself.

Whether you're a seasoned practitioner or just starting your mindfulness journey, this exercise promises a moment of tranquility and self-discovery.

 We encourage you to actively participate in this guided mindfulness exercise, bookmarking it for future use whenever you need a rejuvenating break. Join us as we continue to explore the transformative power of mindfulness on your mental and physical well-being.

Please note that there are long pauses in this episode. 

Music: Meditate by Onoychenko is licensed under CC BY 4.0 

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Thank you once again for accompanying us on the journey. Until next time!

Transcript

Chris: 0:00

The following exercise is a companion to the OK State of Mind podcast episode entitled"Manage Your World with Mindfulness." Find this and all other episodes of the OK State of Mind podcast at OKStateofMind. com. Note that during this exercise, there will be extended periods in which the speaker is silent. You'll know this exercise is over when the music ends. We hope you enjoy this mindfulness exercise.

Hailey: 0:27

Please join me for a 10 minute guided mindfulness exercise. Please find a comfortable position in your chair, one where you can stay relatively still for about 5 to 10 minutes. I recommend your feet flat on the floor with arms. On your legs, or fold it in your lap, but feel free to do whatever is most comfortable for you. If you feel comfortable closing your eyes, please do so. Or you can simply pick a spot in the room to focus on. Now take a few moments to mentally scan your body from head to toe. Notice if there any areas of tension, such as your jaw or your shoulders. If you notice any tension, See if you can let some of that tension go. If not, that's okay. Just notice what's there. Take a few moments to connect with your sense of touch. Notice what physical sensations are happening in your hands. See if you can feel where your hands make contact with each other or with your legs. See if you can feel your feet on the ground. Next, take a few moments to notice what you can hear. There may be several sounds, or just one, or it may be silent. Just notice whatever is there. When you're ready, move your attention to your breathing. Watch your breath come in and go out on its own, without you having to control it. See if you can feel your breath in your nose or in your belly. As you breathe, you will notice that thoughts may come into your mind. They may be pleasant thoughts, unpleasant thoughts, or neutral thoughts. This is what the human mind does, it's a thinking machine. Just see if you can notice the thoughts without getting caught up in them, and then return your attention to your breathing. Each time a thought pops up, notice it, and then return your attention to your breath. This will happen over and over again, and that's okay, it means you're normal. With each practice, you will get better at noticing your thoughts rather than getting carried away by them. As you continue breathing, you will notice that certain feelings or emotions will also show up. Some of these may be pleasant feelings, unpleasant feelings, or neutral feelings. See if you can notice these feelings the same way you notice your thoughts. There is no need to try to change what is there, just try to notice what you feel. When you notice a feeling, see if you can locate where it is in your body. Notice what sensations come along with the emotion. It may feel heavy, light, warm, cool. It may tingle or there may be tension. You may find these sensations in your head, your shoulders, your arms, your legs, your abdomen. Wherever you feel them and wherever it happens, just notice what is going on and see if you can let it be. And now see if you can return your attention to your breathing. See if you can notice that there is a part of you that is able to watch your breathing, watch your thoughts. Watch your feelings and watch the sensations that happen in your body. There's a part of you that does the thinking and the feeling. And then there's a part of you that can notice the thinking and the feeling. Take a few moments to experience what it's like to connect with a part of you that just notices. And when you feel ready, slowly bring your attention back to the room, back to wherever you are now. If you'd like, you can move your fingers and toes around and have a nice stretch.