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Mindfulness – How to Shine a light
I have always tried to include an element of mindfulness into my therapy practice. It is a useful tool when working with clients who suffer from anxiety, which can include but not limited to; worrying thoughts, feel overwhelmed and pressured to do things outside of their comfort zone.
You may have heard about mindfulness but what does it actually mean?
Mindfulness is making the conscious effort to include techniques such as pausing and a form of meditation that helps to build your awareness to yourself, your body and your environment. It involves an attempt to be truly present by stripping away all the noise that covers up your core.
Within the book there are 10 ways pausing can help you, but for me what stood out was wanting to achieve a feeling of being calm, less reactive and stressed.
Your reasons may be different or a combination of the 10 Reasons Kim Davies has highlighted in her book.
01 How to Shine a light
This technique is similar to what is used within counselling to help someone who may be anxious, is feeling panicked, overwhelmed and finding it difficult to be calm.
It knows as the 5,4,3,2,1 method for grounding. It helps you to distract from the thousands of rushing thoughts in your mind.
Taking a deep breath in and out at all times during this method.
I will now go through the method:
5 – What are the five things you can see? You can say them out loud or in your mind.
I can see a candle burning, my fireplace, TV, Flooring, a Wall Clock.
4 – What are the four things you can hear?
I can hear Two people talking, muffled sounds of possible radio, cars driving by and a Clock ticking.
3 – What are Three things you can feel? You can move or reach for different objects.
The sofa I am sat on has soft upholstery, the pillow I am leaning on has rough pattern on it, my own hands are cold.
2 – Notice two things you can smell.
This might be harder; I can smell the scent of my candle that is burning. It has a sweet undertone to it but not overpowering and another oil base in the candle and I can smell blueberry.
1 – Notice one thing you can taste.
I just ate dinner so I can taste sewai aka seviyaan which is a sweet dish, made of vermicelli, sugar and milk. If you can’t taste anything you can take a sip of cold water and just bring your attention to it.
By engaging my 5 senses I am able to become present in the moment. It helped me by clearing my mind of the inner chatter. It is something that I will attempt to do more often as I found that it just brought my attention to where I am within the room.
If you are struggling with some of the tasks such as smell or touch maybe move about the room don’t limit yourself to one spot.
How do you feel about including this technique into your daily life? Leave a comment below to let me know how you got on.