Your Mindfulness Toolkit for Easing Anxiety, Post-Traumatic-Stress, and Perfectionism.
Mindfulness is the act of bringing our attention to the here and now - the present. It is intentional and focused. It is led by your decision to open yourself up to the moment - to all that surrounds you and all that is within you.
Use this practical guide to learn new ways to bring your actions and attention into the present. Anxiety often pulls our focus to the future. All the ‘what ifs’ and ‘what abouts’. It can also pull us into the past where depression and trauma live. It can be healing to visit those places sometimes - the past and future. After all, they are part of our story, told and untold. But we don’t want to live in them anymore. We want to live in the present.
Squeeze the Lemon.
This is a shortened version of a progressive muscle relaxation exercise, where we self-soothe by tensing and releasing our muscles. The Squeeze the Lemon technique is short and sweet, and can be done discreetly.
How to Squeeze the Lemon
Imagine you are holding a lemon in each hand. Grip them tightly. So tightly that your fists ball up and arms tense up. Imagine trying to squeeze every last drop of juice out of those lemons. When you are sure that every last drop is out, slowly, very slowly, release your fists. Open them up and let your fingers unfurl. Notice how they feel. Light? Tingly? Something else? Give your fingers a little shake or flutter if needed. Repeat as desired.
Body Scan.
A body scan meditation can be short, simple and can help to reduce stress. It also helps us to get better at noticing our thoughts, sensations, and emotions. And what we can notice, we can change!
How to do a Body Scan brief meditation
Do this standing or sitting. Eyes open or closed. Begin by taking three deep, slow breaths. Bring your attention to your body. Begin at your head. Notice how it feels. Any sensations; does it feel busy with thoughts? Heavy or light? Warm or cool? Tense or relaxed? Tired? Notice any shifts. Do this all the way down your body - down to your throat, chest, arms and fingers, stomach, hips, pelvis, legs, toes. You can touch, wiggle or shift any body parts as you notice them. If your attention is drawn to your thoughts simply draw your attention back to your breathing and body.
Attend to these body parts with curiosity, not judgement. Just notice.
If you are able to, go outside and take a short mindfulness walk or roll.
This is not a work-out.
This is not an aimless wander.
This walk/roll is focused and the intention is to stay in the present.
Wherever you choose to go (even if it’s from one end of your room to the other) open your mind up to your surroundings. Touch things. Smell things. Notice the shapes and colours around you. Notice your breath. Notice your body. If you’re using a wheelchair or other device for support, how does that feel? If you have an animal or a person with you, what do you notice about them? Notice how you felt at the beginning of the walk and at the end.
If you notice your attention going to your thoughts, that’s okay. Acknowledge thoughts are there and bring your attention back to your breath, and your surroundings.
Take a Mindful Walk or Roll.
Five Finger Breathing.
This breathing technique will help you to soothe your nervous system by focusing on your breaths, and the moment.
How to do Five Finger Breathing for Mindfulness.
You can do this one anywhere. With one finger begin tracing the outline of your other hand and fingers. Focus on your breaths as you run your finger along your other hand, dipping it up and over each of your fingers. As your finger runs upwards to the tip of the other finger, breathe in. As it dips down, breathe out. Do this until you get to your pinky. Repeat as needed on the other hand. The benefit of this one is it allows you to regulate your nervous system by taking in slow, deeper breaths AND it grounds you as you feel the soft touch of your finger running along your skin. Give it a go. This is also a great one to do with children and young people. You can make a sort of regulation ritual out of it, and practice together.
