Play Dough

Using play dough be mindful for five minutes whilst playing with the play dough.

Observe how the texture feels, the smell etc.

If your mind wanders bring it back to the moment – focusing on the activity at hand.

Eating Sweets

Bring awareness to seeing your food, smelling your food, tasting your food and swallowing your food.

Be mindful for five minutes whilst eating your sweet.

Breathing Exercise

Bring yourself into the present moment by adopting an erect and dignified posture.

If possible close your eyes.

Direct attention to breathing, to each in breath and to each out breath as they follow one another.

Be aware of your abdomen rising and falling.

The breathing space provides a way to step out of automatic pilot mode and reconnect with the present moment.

Throwing a Ball

Throwing a ball to one another.

Mindfully and non-judgementally for five minutes.

Notice your body whilst you are standing; notice the throwing movements being mindful of the activity at hand.

Balloon

Keeping a balloon in the air whilst walking, non-judgementally and mindfully for five minutes.

Notice your body whilst you walk, take a moment to notice your posture.

Pay attention to the contact of the ground under your feet.

Observe the balloon how it lands, the sound and look of the balloon.

Finger Exercuise

Place your finger at arms length in front of you.

Close one eye and be mindful of your finger.

Observe how it looks and feels, bringing it slowly closer to your eye – study it close.

Observe and describe mindfully.

Then open the closed eye and see a wider picture?

Be mindful of how this relates to problems in your life for two minutes.

Hand Cream

Mindfully self-soothe with hand cream.

Notice the feeling of the hand cream, the smell, and observe how the texture feels for three minutes.

Poem

Listen non-judgementally to a poem.

Bring awareness to listening.

Try to listen mindfully without agreeing, liking or disliking.

Can you notice how your mind and body feel?

Colouring

Focus your attention wholly on colouring.

If your mind wanders off bring it back to the task in hand.

 Colouring non-judgementally – just observe, participate and describe for ten minutes.

Step into that place of conscious awareness where you become the impartial observer.

If you catch yourself making assumptions throughout the next 30 minutes – ask yourself what information you need before you can truly form a fair and healthy opinion regarding this issue.

Then act accordingly, rather than reacting based on what appears to be.

Watch and see how the trauma-drama becomes authentically mellow.