Cognitive Behavioural Therapy (CBT) Bundle (312 pages)

EVERYDAY MINDFULNESS

Mindfulness and meditation does not have to involve formal practice. In reality we can incorporate mindfulness in everything we do. Read on for three situations in your day-to-day you can incorporate mindfulness practice.

MINDFUL EATING

Sit down without any distractions. Choose a piece of food to eat. It can be your dinner or a simple fruit. Now pick up a piece of the food. Pay attention to which piece of food you select, how it looks, how it smells, how you cut the food, the muscles you use to raise it to your mouth, the texture and taste of the food as you chew it slowly. Once you've finished the bite, repeat the exercise for the remainder of your meal. You may be amazed at how different food tastes when eaten in this way and how filling a meal can be.

MINDFUL ACTIVITIES

Pick an activity you enjoy such as cuddling with your pet, listening to music, having a soothing warm bath, or anything else that comes to mind. Do this activity mindfully. Engage in it fully, using all five of your senses, savour every moment. Pay attention to what you can see, hear, smell, and feel. Notice the movement of your body as you're completing the activity, the change of sensation from cold to warm, hard to soft, or loud to quiet. Spend at least a couple of minutes fully engaged in your activity before carrying on with your day.

MINDFUL WALKING

Here we use the same principle as above, only while walking. As you are walking, concentrate on the feeling of the ground under your feet, and the change in your breath as you move forward. Observe what is around you as you walk, staying in the present moment. Notice the sounds of nature. Let your other thoughts come and go, and simply look at the sky, the view, and the other people around you. Feel the wind, the temperature on your skin, and just enjoy the moment.