From Blaikie Psychotherapy - Laurie Blaikie, MA Blog post
Formal mindfulness practice involves discipline, and the value is in showing up. As with any new activities, I recommend you give it a try for a few weeks to see if it makes a difference in how you feel and interact with others. Discover if it lowers your stress levels.
A Mindfulness Exercise
Curious? Want to try? Here’s a mindfulness exercise that can give you a quick taste of the experience. It all starts with chocolate! To begin, have a small piece of chocolate (or your favourite treat) in front of you.
- Stand (or sit) still and feel yourself breathing. Listen to the sounds around you.
- Slowly pick up the piece of chocolate. Feel your hand as it makes contact with the candy.
- Look at the chocolate. Notice the colour, texture, size, shape. Feel the weight.
- Pay attention to any thoughts that are arising about the chocolate.
- Note any feelings that you are experiencing.
- If wrapped, slowly unwrap the piece of chocolate. Feel the texture of the wrapping. Listen to any sounds that the wrapping makes.
- Slowly put the chocolate in your mouth. Pay attention to the taste. Feel the texture.
- Hold the chocolate in your mouth. Enjoy the taste and the sensation of the chocolate.
- When you are ready, swallow and feel the chocolate as it slides down your throat.
- Stand still and feel yourself breathing as you rest for a moment.
The idea of informal practice, is to bring the awareness you felt in this exercise to other activities in your life.