10 minute Mindfulness exercise Sit quietly, set a gentle alarm for 5 – 20 minutes time Close your...
3
10 minute Mindfulness exercise Sit quietly, set a gentle alarm for 5 – 20 minutes time Close your eyes 5 deep breaths Body Scan for 1 minute Observe your breathing, note the rise and fall of your chest Count 5 breaths, repeat Notice your thoughts, try to let them go by refocusing on your breathing and counting mind When the alarm goes, count 3 further sets of 5 breaths Slowly bring back awareness, stretch and open your eyes
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Transcript of 10 minute Mindfulness exercise Sit quietly, set a gentle alarm for 5 – 20 minutes time Close your...
10 minute Mindfulness exerciseSit quietly, set a gentle alarm for 5 – 20 minutes time
Close your eyes
5 deep breaths
Body Scan for 1 minuteObserve your breathing, note the rise and fall of your chest
Count 5 breaths, repeatNotice your thoughts, try to let them go by refocusing on your breathing and counting mind
When the alarm goes, count 3 further sets of 5 breathsSlowly bring back awareness, stretch and open your eyes
Stress Management GuidePractice Mindfulness at least once a day
Time Management
Plan BreaksAvoid getting too tired or anxious
Monitor Stress Levels
Use Mindfulness to reduce arousal or recuperate if tired
Healthy Living
Think about diet, sleep, exerciseBalance work, rest and play