5 Mindfulness Exercises for Fall
As a former DBT patient, mindfulness is the key to living a full and relatively normal life with my anxiety and depression problems. It was the key to untangling my emotions in the first place, and it is instrumental in keeping myself in remission. The more I do it, the better I am.Life with my kids is naturally chaotic. There are few quiet moments, few times I'm not juggling several things at once. I have let my mindfulness practice slide, and I am noticing a difference. In the spirit of getting back on track, I'll be regularly posting themed mindfulness exercises. Here are some great ones for fall.
- Senses: spend a few breaths every day noticing the feel of a cozy sweater, the smell of the crisp air, the taste of warm tea/coffee/cider, the gradient of the leaves changing color, the sounds of the birds as they fly south.
- Guided Visualization: close your eyes and imagine you are a leaf falling from a tree. Keep your mind on it as long as possible. See it drift side to side; feel the air flow around you; land lightly as you reach the grass.
- Reflection: close your eyes and relive some of your favorite summer moments. Feel the emotions in your body. Remember the warmth of the sun or the coolness of the water. Try and picture as deep a memory of the details as possible.
- Carving Pumpkins: immerse yourself in the activity fully. Notice the vibration of the knife as it cuts through the pumpkin. Hear the sound of the spoon as you scoop out the insides. Feel the texture of the pith as you separate the seeds. When you are done, watch the candle flicker inside and observe the shadows on the wall.
- Feel the Fear**: go to a haunted house or watch a scary movie. Notice the physical manifestations of fear and nervousness. Practice deescalating techniques and awareness of emotional waves.
**not the best activity for everyone. You could also substitute a romance, adventure movie, or any film that elicits a specific emotjon