Try These Mindful Activities

It's during the middle of the workday and you're tired. The day has been overwhelming, 
stressful and nothing seems to be going quite right. On these types of days, you could 
grab another coffee or tune-out and become not as productive. Or, one thing you could 
do to be more relaxed and calm is try a mindfulness activity to refocus and reenergize 
by trying out one of these methods below:

The Raisin Technique

The first thing you want to do is stop. Take a deep breath all the way into your belly, 
hold, and release very slowly. If you happen to have a raisin (yes, a shriveled-up piece 
of fruit), place it in the center of the palm of your hand. What color is it? What shape is 
it? What size is it? Notice the details of the little ridges and keep coming up with 
specifics. What does it feel like in my hand? The purpose of this exercise is to bring 
your attention to the present moment and away from the stressful thoughts you may be 
having. If you have any thoughts, simply let them pass without judgement. Focus on the 
details of the raisin for 10 minutes then take another deep cleansing breath.

Noticing and Watching Your Breath

Another way to bring yourself into the present moment is to observe your breathing. 
Feel your breath entering your nostrils- what does it feel like hitting the tips of your 
nose? Observe the air going all the way down into your chest and lungs. Note how it 
makes your chest rise and feel full. Next, when you release feel the warm air coming out 
of your nose as it leaves your body and repeat several times.

The Body Scan

Now that you have observed a raisin and your breath, it's time to observe every inch of 
your body. Bringing your attention and awareness to each part brings relaxation and 
you into the present moment. Start with your left big toe. What does it feel? Can you feel 
your socks and shoes? Move onto the next toe until you've completed them all and 
slowly work your way up to each section of your leg, then onto your other leg. As you 
work your way up your body, release any stress or tension that specific area may be 
having. The key here is to take your time, be descriptive in the sensations you are 
feeling and feel each part of your body.

These a activities help bring down stress and lift your spirits. They are great for 
refocusing and making you and your day more productive.

