Mental Focus Exercises

MBSR or Mindfulness Based Stress Reduction is the practice of being completely in the present moment, acknowledging and accepting all that is going on within you and around you, and being completely non-judgmental.  Below are a few examples showing you how to practice mindfulness on a daily basis.  The goal of practicing mindfulness is to become mindful throughout the day.  As you become more mindful, your stress and anxiety will decrease, and your effectiveness with everything that you do will increase.

Sit comfortably in front of this video, watch the waves slowly come in at the Matlacha Wellness Center.  Listen to the wind and the waves.  Watch the wind blow the leaves.  Be totally still, be totally calm, be totally present.  Remember if your attention goes somewhere else, or your mind begins to wander, gently and without judgement, slowly bring your attention back to the video.

Spend 5-10 minutes every day this week just being in the present moment, acknowledging your feelings, listening to your body, just being... Most importantly don't judge. Just accept.

Whether it be walking the dog, doing dishes, or just brushing your teeth, bring all of your attention to what you are doing at that moment. Truly be in the moment.

*Find a quite place and read the following text, following the steps, being truly present.

Allowing your eyes to close if that is possible or appropriate in this moment, otherwise keeping them open and in either case resting in an awareness of our inner experience. Sensing the body: the spine in a natural curve, the head lifted as though suspended by a golden cord, without any tension.

Opening to your experience and asking: “what is my experience just now?” As though before you is a vast ocean, open and limitless.

What thoughts are going through the mind? As best you can, note these thoughts as mental events, perhaps even becoming aware of their content and words. What feelings are here? Turning towards them and opening to any sense of emotional discomfort or unpleasant feelings.

What body sensations are here right now? Perhaps quickly scanning the body to pick up any signs of tightness or bracing.

Mindful eating is about using mindfulness to reach a state of full attention to your experiences, cravings, and physical cues when eating.

Fundamentally, mindful eating involves:

• • eating slowly and without distraction
  • listening to physical hunger cues and eating only until you’re full
  • distinguishing between true hunger and non-hunger triggers for eating
  • engaging your senses by noticing colors, smells, sounds, textures, and flavors
  • learning to cope with guilt and anxiety about food
  • eating to maintain overall health and well-being
  • noticing the effects food has on your feelings
  • appreciating your food

Binge eating, emotional eating, external eating, and eating in response to food cravings have been linked to weight gain and weight regain after successful weight loss.

Chronic exposure to stress may also play a large role in overeating and obesity.

The vast majority of studies agree that mindful eating helps you lose weight by changing your eating behaviors and reducing stress.

When unwanted eating behaviors are addressed, your chances of long-term weight loss success are increased.

To practice mindfulness, you need a series of exercises and meditations.

Many people find it helpful to attend a seminar, online course, or workshop on mindfulness or mindful eating.  Call us today at 470-604-0038 to find out our schedule.

However, there are many simple ways to get started, some of which can have powerful benefits on their own:

• Eat more slowly and don't rush your meals.
• Chew thoroughly.
• Eliminate distractions by turning off the TV and putting down your phone.
• Eat in silence.
• Focus on how the food makes you feel.
• Stop eating when you are full.
• Ask yourself why you're eating, whether you are truly hungry, and whether the food you chose is healthy.