{"id":6311,"date":"2025-10-05T16:32:39","date_gmt":"2025-10-05T11:02:39","guid":{"rendered":"https:\/\/ksrini.life\/29035f-co-nz\/journal\/?p=6311"},"modified":"2025-10-05T16:32:39","modified_gmt":"2025-10-05T11:02:39","slug":"21-mindfulness-exercises-activities-for-adults","status":"publish","type":"post","link":"https:\/\/ksrini.life\/29035f-co-nz\/journal\/21-mindfulness-exercises-activities-for-adults\/6311\/","title":{"rendered":"21 Mindfulness Exercises &#038; Activities for Adults"},"content":{"rendered":"<section id=\"content-wysiwyg-1\" class=\"flexible-section section-content-wysiwyg\">\n<div class=\"container\">\n<div class=\"row\">\n<div class=\"col-12 col-lg-9 col-xl-9 mx-auto\">\n<div class=\"wysiwyg-content\">\n<p>People who meditate are\u00a0happier, healthier, and more successful than those who don\u2019t.<\/p>\n<p>The amazing\u00a0benefits of practicing meditation\u00a0and mindfulness are available to everyone who has the time to practice these skills.<\/p>\n<p>If you have already tried meditation,\u00a0mindfulness or other positive psychology interventions before, you may have thought it \u201cwasn\u2019t for you\u201d after a couple of tries.<\/p>\n<p>But like any skill, mindfulness takes practice. Try it again! Sometimes the only thing standing between our goals and us is a little bit of direction.<\/p>\n<p>Hopefully, this article can provide the direction for you to give mindfulness a try either in your own life, your therapy, or your coaching sessions. Let\u2019s dive in!<\/p>\n<p>Before you read on, we thought you might like to\u00a0download our three Mindfulness Exercises for free. These science-based, comprehensive exercises will not only help you cultivate a sense of inner peace throughout your daily life but will also give you the tools to enhance the mindfulness of your clients, students, or employees.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section id=\"table-of-contents-2\" class=\"flexible-section section-table-of-contents\">\n<div class=\"container\">\n<div class=\"row\">\n<div class=\"col-12 col-lg-9 col-xl-9 mx-auto\">\n<div class=\"table-of-contents-holder bg-light p-2 p-md-4 rounded\">\n<h2>This Article Contains<\/h2>\n<ul>\n<li>4 Mindfulness Activities for Groups and Group Therapy<\/li>\n<li>5 Fun Mindfulness Interventions, Techniques, and Worksheets for Adults<\/li>\n<li>Introducing Dialectical Behavioral Therapy (DBT)<\/li>\n<li>5 Simple Mindfulness Exercises from Dialectical Behavioural Therapy<\/li>\n<li>Mindfulness Techniques for Depression, Anger, Addiction, and Anxiety<\/li>\n<li>Helpful Resources from PositivePsychology.com<\/li>\n<li>A Take-Home Message<\/li>\n<li>Frequently Asked Questions<\/li>\n<li>References<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section id=\"content-wysiwyg-3\" class=\"flexible-section section-content-wysiwyg\">\n<div class=\"container\">\n<div class=\"row\">\n<div class=\"col-12 col-lg-9 col-xl-9 mx-auto\">\n<div class=\"wysiwyg-content\">\n<h2 id=\"4-mindfulness-activities-for-groups-and-group-therapy\">4 Mindfulness Activities for Groups and Group Therapy<\/h2>\n<p>Group therapy\u00a0has shown some promising results. It is as effective as\u00a0cognitive-behavioral therapy\u00a0(CBT), a staple of the clinical psychology world (Kocovski, Fleming, Hawley, Huta, &amp; Antony, 2013).<\/p>\n<p>There is also evidence that group mindfulness\u00a0meditation therapy\u00a0is as effective as\u00a0<em>individual<\/em>\u00a0CBT (Sundquist et al., 2015). In a global climate with few clinical psychologists in relation to the need for them, and in a time when individual therapy time is limited and expensive, the proven efficacy of group-based therapy is great news.<\/p>\n<p>Even if you do not feel a need to visit a therapist, there are mindfulness-focused groups that share and deepen meditation practice\u00a0(Brach, 2016). Here are four exercises from such groups.<\/p>\n<h3>Fleming &amp; Kocovski\u2019s Treatment Plan<\/h3>\n<p>One such group mindfulness-based treatment program by Fleming &amp; Kocovski (2007) aimed to reduce social anxiety. It is a good example of how mindfulness exercises can be incorporated into a group setting for its various benefits.<\/p>\n<p>In this example, the exercises used have proven effective for treating\u00a0social anxiety disorder\u00a0in particular; however, they can be applied to many other group settings with positive results.<\/p>\n<p>The treatment plan involves groups of about 8 members meeting for 2 hours, every week for 12 weeks. \u00a0The first portion of each session is devoted to a short mindfulness exercise and discussion.<\/p>\n<p>The treatment plan\u2019s mindfulness exercises went as follows:<\/p>\n<ul>\n<li>Session 1: Raisin Exercise;<\/li>\n<li>Session 2: Body Scan;<\/li>\n<li>Session 3: Mindful Seeing;<\/li>\n<li>Session 4: Mindfulness of the breath, sounds, and thoughts;<\/li>\n<li>Session 5: Acceptance of thoughts and feelings exercise;<\/li>\n<li>Session 6: Acceptance of Social Anxiety;<\/li>\n<li>Session 7: Mountain Meditation;<\/li>\n<li>Session 8: Acceptance of Social Anxiety<\/li>\n<li>Session 9: Breath Focus without Guidance;<\/li>\n<li>Session 10: Lake Meditation;<\/li>\n<li>Session 11:\u00a0Non guided Breath Focus.<\/li>\n<\/ul>\n<p>There are many different mindfulness exercises mentioned here which were specifically put together for the aim of reducing social anxiety disorder;\u00a0however, the first three exercises are commonly used in group sessions to encourage mindfulness.<\/p>\n<p>A description of each of these group exercises can be found below.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section id=\"image-4\" class=\"flexible-section section-image\">\n<div class=\"container\">\n<div class=\"row\">\n<div class=\"col-12 col-lg-9 col-xl-9 mx-auto\">\n<div class=\"image-holder d-flex\"><img fetchpriority=\"high\" decoding=\"async\" class=\"rounded w-100 entered lazyloaded\" src=\"https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/5-Mindfulness-Exercises-You-Can-Do-Anywhere.webp\" sizes=\"(max-width: 1600px) 100vw, 1600px\" srcset=\"https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/5-Mindfulness-Exercises-You-Can-Do-Anywhere.webp 1600w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/5-Mindfulness-Exercises-You-Can-Do-Anywhere-300x119.webp 300w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/5-Mindfulness-Exercises-You-Can-Do-Anywhere-1024x406.webp 1024w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/5-Mindfulness-Exercises-You-Can-Do-Anywhere-768x305.webp 768w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/5-Mindfulness-Exercises-You-Can-Do-Anywhere-1536x610.webp 1536w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/5-Mindfulness-Exercises-You-Can-Do-Anywhere-740x294.webp 740w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/5-Mindfulness-Exercises-You-Can-Do-Anywhere-800x318.webp 800w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/5-Mindfulness-Exercises-You-Can-Do-Anywhere-900x357.webp 900w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/5-Mindfulness-Exercises-You-Can-Do-Anywhere-600x238.webp 600w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/5-Mindfulness-Exercises-You-Can-Do-Anywhere-280x111.webp 280w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/5-Mindfulness-Exercises-You-Can-Do-Anywhere-286x114.webp 286w\" alt=\"Mindfulness Activities\" width=\"1600\" height=\"635\" data-lazy-srcset=\"https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/5-Mindfulness-Exercises-You-Can-Do-Anywhere.webp 1600w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/5-Mindfulness-Exercises-You-Can-Do-Anywhere-300x119.webp 300w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/5-Mindfulness-Exercises-You-Can-Do-Anywhere-1024x406.webp 1024w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/5-Mindfulness-Exercises-You-Can-Do-Anywhere-768x305.webp 768w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/5-Mindfulness-Exercises-You-Can-Do-Anywhere-1536x610.webp 1536w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/5-Mindfulness-Exercises-You-Can-Do-Anywhere-740x294.webp 740w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/5-Mindfulness-Exercises-You-Can-Do-Anywhere-800x318.webp 800w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/5-Mindfulness-Exercises-You-Can-Do-Anywhere-900x357.webp 900w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/5-Mindfulness-Exercises-You-Can-Do-Anywhere-600x238.webp 600w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/5-Mindfulness-Exercises-You-Can-Do-Anywhere-280x111.webp 280w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/5-Mindfulness-Exercises-You-Can-Do-Anywhere-286x114.webp 286w\" data-lazy-sizes=\"(max-width: 1600px) 100vw, 1600px\" data-lazy-src=\"https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/5-Mindfulness-Exercises-You-Can-Do-Anywhere.webp\" data-ll-status=\"loaded\" \/><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section id=\"content-wysiwyg-5\" class=\"flexible-section section-content-wysiwyg\">\n<div class=\"container\">\n<div class=\"row\">\n<div class=\"col-12 col-lg-9 col-xl-9 mx-auto\">\n<div class=\"wysiwyg-content\">\n<h3>1. The Raisin Exercise<\/h3>\n<p><img decoding=\"async\" class=\"wp-image-29611 size-medium alignright entered lazyloaded\" src=\"https:\/\/positive.b-cdn.net\/wp-content\/uploads\/food-624603_640-300x199.jpg\" alt=\"Mindfulness Exercise with Eating Raisins.\" width=\"300\" height=\"199\" data-lazy-src=\"https:\/\/positive.b-cdn.net\/wp-content\/uploads\/food-624603_640-300x199.jpg\" data-ll-status=\"loaded\" \/>This is a great introductory exercise for beginners to start practicing mindfulness since it can be attempted by anyone with any kind of food (although one with an interesting or unusual texture, smell, or taste is best).<\/p>\n<p>In this exercise, the facilitator provides participants with a few raisins and asks that they pretend they have never seen a raisin before. The facilitator then asks them to pay careful attention to:<\/p>\n<ul>\n<li>The way the raisin looks;<\/li>\n<li>How it feels;<\/li>\n<li>How their skin responds to its manipulation;<\/li>\n<li>Its smell;<\/li>\n<li>Its taste.<\/li>\n<\/ul>\n<p>Focusing on the single object of the raisin is meant to bring the participant\u2019s mind to the present, to what is right in front of them. We may be used to raisins, and not used to taking time to actually\u00a0<em>notice<\/em>\u00a0them.<\/p>\n<blockquote><p>\u201cBy focusing on the raisin in their hand and making a point to notice everything about it, they are unlikely to be expending energy, time, and attention on worrying or ruminating about other parts of their lives.\u201d<\/p><\/blockquote>\n<p>When you follow these instructions and take notice, it is much easier to focus on what is in front of you. If your mind does wander, that is natural too. Gently guide it back to the exercise.<\/p>\n<h3>2. The Body Scan<\/h3>\n<p>Another popular exercise for practitioners of mindfulness is called the Body Scan. It requires very little in the way of props or tools, and it is also easily accessible for most beginners.<\/p>\n<ul>\n<li><em>Step 1<\/em>: the Body Scan begins with the participants lying on their backs with their palms facing up and their feet falling slightly apart. This exercise can also be done sitting on a comfortable chair with feet resting on the floor;<\/li>\n<li><em>Step 2<\/em>: the facilitator then asks the participants to lie very still for the duration of the exercise, and move with awareness if it becomes necessary to adjust their position;<\/li>\n<li><em>Step 3<\/em>: next, the facilitator begins guiding the Body Scan. Participants begin by bringing awareness to the breath, noticing the rhythm, the experience of breathing in and expelling out. The facilitator explains that nobody should try to change the way they are breathing but rather just hold gentle awareness on the breath;<\/li>\n<li><em>Step 4<\/em>: next, the facilitator guides attention to the body: how it feels, the texture of clothing against the skin, the contours of the surface on which the body is resting, the temperature of the body and the environment;<\/li>\n<li><em>Step 5<\/em>: the facilitator guides awareness to the parts of the body that are tingling, sore, or feeling particularly heavy or light, s\/he asks the participants to note any areas of their body where they don\u2019t feel any sensations at all or are hypersensitive.<\/li>\n<\/ul>\n<p>A typical Body Scan runs through each part of the body, paying special attention to the way each area feels. The scan usually moves systematically through the body, e.g. starting at the feet and moving upwards as follows:<\/p>\n<ul>\n<li>Toes of both feet;<\/li>\n<li>The rest of the feet (top, bottom, ankle);<\/li>\n<li>Lower legs;<\/li>\n<li>Knees;<\/li>\n<li>Thighs;<\/li>\n<li>Pelvic region (buttocks, tailbone, pelvic bone, genitals);<\/li>\n<li>Abdomen;<\/li>\n<li>Chest;<\/li>\n<li>Lower back;<\/li>\n<li>Upper back (back ribs &amp; shoulder blades);<\/li>\n<li>Hands (fingers, palms, backs, wrists);<\/li>\n<li>Arms (lower, elbows, upper);<\/li>\n<li>Neck;<\/li>\n<li>Face and head (jaw, mouth, nose, cheeks, ears, eyes, forehead, scalp, back&amp;top of the head);<\/li>\n<li>The \u201cblowhole\u201d (Fleming &amp; Kocovski, 2007).<\/li>\n<\/ul>\n<p>After the Body Scan is complete and the participants feel ready to come back to the room, they can slowly open their eyes and move naturally to a comfortable sitting position.<\/p>\n<section id=\"content-wysiwyg-7\" class=\"flexible-section section-content-wysiwyg\">\n<div class=\"container\">\n<div class=\"row\">\n<div class=\"col-12 col-lg-9 col-xl-9 mx-auto\">\n<div class=\"wysiwyg-content\">\n<h3>3. Mindful Seeing<\/h3>\n<p><img decoding=\"async\" class=\"alignright wp-image-15268 entered lazyloaded\" title=\"Mindfulness Techniques\" src=\"https:\/\/positive.b-cdn.net\/wp-content\/uploads\/mindfulness-techniques.jpg\" alt=\"woman doing the body scan - Mindfulness Techniques\" width=\"300\" height=\"145\" data-lazy-src=\"https:\/\/positive.b-cdn.net\/wp-content\/uploads\/mindfulness-techniques.jpg\" data-ll-status=\"loaded\" \/>For some, the absence of visual stimuli can feel stifling. After all, a healthy imagination does not come naturally to everyone.<\/p>\n<p>The activity of Mindful Seeing may be helpful to anyone who identifies with this.<\/p>\n<p>It is a simple exercise, requiring only a window with some kind of a view. The facilitator guides the group following these steps:<\/p>\n<ul>\n<li><em>Step 1<\/em>: find a space at a window where there are sights to be seen outside;<\/li>\n<li><em>Step 2:<\/em>\u00a0look at everything there is to see. Avoid labeling and categorizing what you see outside the window; instead of thinking \u201cbird\u201d or \u201cstop sign,\u201d try to notice the colors, the patterns, or the textures;<\/li>\n<li><em>Step 3<\/em>: pay attention to the movement of the grass or leaves in the breeze. Notice the many different shapes present in this small segment of the world you can see. Try to see the world outside the window from the perspective of someone unfamiliar with these sights;<\/li>\n<li><em>Step 4<\/em>: be observant, but not critical. Be aware, but not fixated;<\/li>\n<li><em>Step 5<\/em>: if you become distracted, gently pull your mind away from those thoughts and notice a color or shape again to put you back in the right frame of mind.<\/li>\n<\/ul>\n<p>There\u2019s an extensive group treatment plan by Fleming and\u00a0Kocovski\u2019s (2007) that\u00a0offers a glimpse into how to use mindfulness in any kind of group session and provides detailed worksheets, exercises, and handouts which can provide inspiration and guidance for your group facilitation.<\/p>\n<h3>4. Mindful Listening<\/h3>\n<p>This last activity is extracted from the\u00a0Positive Psychology Toolkit\u00a9\u00a0and introduces mindful listening as a group exercise.<\/p>\n<p>Mindful listening is an important skill and can be a great group mindfulness exercise. In general, people thrive when they feel fully \u201cheard\u201d and \u201cseen,\u201d and mindful listening offers a break from focusing on the self or our own response.<\/p>\n<p>Instead, this form of listening can create an inner stillness where both parties feel free of preconceptions or judgments, and the listener is not distracted by inner chatter whilst learning\u00a0valuable positive communication skills.<\/p>\n<p>The Mindful Listening exercise involves these steps:<\/p>\n<ul>\n<li><em>Step 1<\/em>: invite participants to think of one thing they are stressed about and one thing they look forward to;<\/li>\n<li><em>Step 2<\/em>: once everyone is finished, each participant takes their turn in sharing their story with the group;<\/li>\n<li><em>Step 3<\/em>: encourage each participant to direct attention to how it feels to speak, how it feels to talk about something stressful as well as how it feels to share something positive;<\/li>\n<li><em>Step 4<\/em>: participants are instructed to observe their own thoughts, feelings, and body sensations both when talking and when listening;<\/li>\n<li><em>Step 5<\/em>: after each participant has shared, you can break into small groups and answer the questions below. Next, regroup and have a discussion and debrief with the following questions.<\/li>\n<\/ul>\n<p>Those questions are:<\/p>\n<ol>\n<li>How did you feel when speaking during the exercise?<\/li>\n<li>How did you feel when listening during the exercise?<\/li>\n<li>Did you notice any mind-wandering?<\/li>\n<li>If so, what was the distraction?<\/li>\n<li>What helped you to bring your attention back to the present?<\/li>\n<li>Did your mind judge while listening to others?<\/li>\n<li>If so, how did \u201cjudging\u201d feel in the body?<\/li>\n<li>Were there times where you felt empathy?<\/li>\n<li>If so, how did this feel in the body?<\/li>\n<li>How did your body feel right before speaking?<\/li>\n<li>How did your body feel right after speaking?<\/li>\n<li>What are you feeling right now?<\/li>\n<li>What would happen if you practiced mindful listening with each person that you spoke with?<\/li>\n<li>Do you think mindful listening would change the way you interact and relate with others?<\/li>\n<li>How would it feel if you set the intention to pay attention with curiosity,\u00a0kindness, and acceptance to everything\u00a0you said and everything you listened to?<\/li>\n<\/ol>\n<p>In addition to the group activities here, you may also be interested in trying\u00a0gentle yoga\u00a0or Qigong, both of which involve a deliberate posture, purposeful breath, and an emphasis on awareness. Both of these activities have provided evidence for the benefits of mindfulness (Newsome, Waldo, &amp; Gruszka, 2012).<\/p>\n<h2 id=\"5-fun-mindfulness-interventions-techniques-and-worksheets-for-adults\">5 Fun Mindfulness Interventions, Techniques, and Worksheets for Adults<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-15575 alignright entered lazyloaded\" title=\"mindful listening \" src=\"https:\/\/positive.b-cdn.net\/wp-content\/uploads\/mindful-listening.jpg\" alt=\"woman mindful listening - mindfulness\" width=\"300\" height=\"200\" data-lazy-src=\"https:\/\/positive.b-cdn.net\/wp-content\/uploads\/mindful-listening.jpg\" data-ll-status=\"loaded\" \/>There are several ways to engage in mindfulness on an individual level, including worksheets, techniques, and different exercises.<\/p>\n<p>If the idea of participating in group mindfulness exercises is anxiety-provoking or stressful for yourself or your clients, then diving into mindfulness practice alone can be the best way to proceed.<\/p>\n<p>Here are six exercises that can help to build mindfulness in different ways.<\/p>\n<h3>1. The Observer Meditation<\/h3>\n<p>The Observer Meditation (download the PDF here) looks at why it is worthwhile to detach from our internal thoughts and feelings\u2014an important part of\u00a0Acceptance and Commitment Therapy, in which mindfulness plays a large role.<\/p>\n<p>Adopting an Observer perspective can help us put some distance between who we are and problematic domains in life that we might be overidentifying with.<\/p>\n<p>To begin the exercise, follow these steps:<\/p>\n<ol>\n<li>Take a comfortable seated position, and listen to the script.<\/li>\n<li>Let yourself settle into your body and your mind.<\/li>\n<li>Try to let go of thoughts and clear the mind of its usual considerations.<\/li>\n<li>Focus your attention first to the room you\u2019re sitting in. Picture yourself from the outside as you sit, exactly as an outsider might. Next, shift your attention inwards into your skin. Try and feel your skin as you are sitting in the chair.<\/li>\n<li>Try to envision the shape that your skin is making as you sit in contact with the chair, shifting your awareness toward any physical sensations you are experiencing. As you feel each one, acknowledge its existence before letting your consciousness let go of it and move on naturally.<\/li>\n<\/ol>\n<p>If you find any emotions coming up, recognize them and create space for them. Then bring your attention back to your observing self\u2014your feelings and thoughts are there, but you are separate from them, noticing them. This is the \u201cObserver you\u201d.<\/p>\n<p>This exercise can be continued for as long as desired and there are many stages you can work through that will help you practice being an observer of yourself. It is not an easy exercise at first because we are often habitually inclined to react to and over-identify with our feelings.<\/p>\n<p>The goal of evoking the Observing Self is to enter a separate mode which allows you to step back from yourself and your experiences. Simultaneously, however, you are connecting with a deeper constant self that is unaffected by dynamic emotions.<\/p>\n<h3>\u00a02. Five Senses Exercise<\/h3>\n<p>This exercise\u00a0is called \u201cfive senses,\u201d and provides guidelines on practicing mindfulness quickly in nearly any situation. All that is needed is to notice something you are experiencing with each of the five senses.<\/p>\n<p>Follow this order to practice the\u00a0Five Senses:<\/p>\n<ul>\n<li>Notice five things that you can\u00a0<em>see<\/em>.<\/li>\n<\/ul>\n<p>Look around you and bring your attention to five things that you can see. Pick something that you don\u2019t normally notice, like a shadow or a small crack in the concrete.<\/p>\n<ul>\n<li>Notice four things that you can\u00a0<em>feel<\/em>.<\/li>\n<\/ul>\n<p>Bring awareness to four things that you are currently feeling, like the texture of your pants, the feeling of the breeze on your skin, or the smooth surface of a table you are resting your hands on.<\/p>\n<ul>\n<li>Notice three things you can\u00a0<em>hear.<\/em><\/li>\n<\/ul>\n<p>Take a moment to listen, and note three things that you hear in the background. This can be the chirp of a bird, the hum of the refrigerator, or the faint sounds of traffic from a nearby road.<\/p>\n<ul>\n<li>Notice two things you can\u00a0<em>smell<\/em>.<\/li>\n<\/ul>\n<p>Bring your awareness to smells that you usually filter out, whether they\u2019re pleasant or unpleasant. Perhaps the breeze is carrying a whiff of pine trees if you\u2019re outside, or the smell of a fast-food restaurant across the street.<\/p>\n<ul>\n<li>Notice one thing you can\u00a0<em>taste<\/em>.<\/li>\n<\/ul>\n<p>Focus on one thing that you can taste right now, at this moment. You can take a sip of a drink, chew a piece of gum, eat something, notice the current taste in your mouth, or even open your mouth to search the air for a taste.<\/p>\n<p>This is a quick and relatively easy exercise to bring you to a mindful state quickly. If you only have a minute or two, or don\u2019t have the time or tools to try a body scan or fill out a worksheet, the five senses exercise can help you or your clients bring awareness to the current moment in a short amount of time.<\/p>\n<h3>3. The 3-Step Mindfulness Exercise<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-15323 alignright entered lazyloaded\" title=\"mindfulness exercises adults \" src=\"https:\/\/positive.b-cdn.net\/wp-content\/uploads\/mindfulness-adults.jpg\" alt=\"woman smelling flowers - mindfulness exercises adults \" width=\"300\" height=\"150\" data-lazy-src=\"https:\/\/positive.b-cdn.net\/wp-content\/uploads\/mindfulness-adults.jpg\" data-ll-status=\"loaded\" \/>You can find another great exercise if you are strapped for time in this\u00a03-Step Mindfulness Worksheet.\u00a0In this exercise, there are only three steps:<\/p>\n<p><em>Step 1<\/em>: step out of \u00a0\u201cauto-pilot\u201d to bring awareness to what you are doing, thinking, and sensing at this moment.<\/p>\n<ul>\n<li>Try to pause and take a comfortable but dignified posture. Notice the thoughts that come up and acknowledge your feelings, but let them pass. Attune yourself to who you are and your current state.<\/li>\n<\/ul>\n<p><em>Step 2<\/em>: bring awareness to the breathing for six breaths or a minute.<\/p>\n<ul>\n<li>The goal is to\u00a0focus attention on one thing: your breath. Be aware of the movement of your body with each breath, of how your chest rises and falls, how your belly pushes in and out, and how your lungs expand and contract. Find the pattern of your breath and anchor yourself to the present with this awareness.<\/li>\n<\/ul>\n<p><em>Step 3<\/em>: expand awareness outward, first to the body then to the environment.<\/p>\n<ul>\n<li>Allow the awareness to expand out to your body. Notice the sensations you are experiencing, like tightness, aches, or perhaps a lightness in your face or shoulders. Keep in mind your body as a whole, as a complete vessel for your inner self;<\/li>\n<li>If you wish, you can then expand your awareness even further to the environment around you. Bring your attention to what is in front of you. Notice the colors, shapes, patterns, and textures of the objects you can see. Be present at this moment, in your awareness of your surroundings.<\/li>\n<\/ul>\n<p>When you are ready to finish the exercise, open your eyes slowly and try to carry that mindfulness with you as you go about your day.<\/p>\n<h3>4. Mindful Walking Down The Street Technique<\/h3>\n<p>One core process that can be influenced by\u00a0mindfulness practice is our ability to observe our thoughts, emotions, and sensations without reacting to fix them, hide them, or solve them. This awareness creates room for choice between impulses, and action which can help develop coping skills and positive behavioral change.<\/p>\n<ul>\n<li>In the first step of this intervention, the facilitator helps the client visualize a scenario in which they are walking down a familiar street when they look up and see someone they know on the other side of the street. They wave, however, the other person doesn\u2019t respond and continues to walk right past.<\/li>\n<li>In the\u00a0second step, the facilitator prompts reflection from the client by asking a series of questions:<\/li>\n<\/ul>\n<p>1. As you were imagining, did you notice any of your thoughts?<br \/>\n2. As you were imagining, did you notice any of your emotions?<\/p>\n<ul>\n<li>In the third and final step, the facilitator asks the client to reflect on the series of emotions and thoughts that came up, how this affects their behavior, whether the exercise was helpful, and for any final comments.<\/li>\n<\/ul>\n<p>For more on this, check out our dedicated article on\u00a0mindful walking.<\/p>\n<h3>5. The 3-Minute Breathing Space<\/h3>\n<p>Unlike meditations or a body scan, this exercise is quick to perform and useful in getting a mindfulness practice started.<\/p>\n<p>With meditations and the body scan, thoughts often pop up, and keeping a quiet and clear head can be a challenge. This last exercise can be the perfect technique for those with busy lives and minds. The exercise is broken into three sections, one per minute, and works as follows:<\/p>\n<ol>\n<li>The first minute is spent on answering the question \u201chow am I doing right now?\u201d while focusing on the feelings, thoughts, and sensations that arise, and trying to give these words and phrases.<\/li>\n<li>The second minute is spent on keeping awareness of the breath.<\/li>\n<li>The last minute is used for an expansion of attention outward from the breath, feeling the ways in which your breathing affects the rest of the body.<\/li>\n<\/ol>\n<p>Keeping a quiet mind can be rather challenging, and thoughts will often pop up. The idea is not to block them, but rather to let them come into your mind and then disappear again. Try to just observe them.<\/p>\n<p>All the exercises mentioned above can be used for the benefit of yourself, individual clients, and even in group settings. They are beneficial to all client groups; however, some will be better suited than others, so a method of open-minded trial and error can often be necessary.<\/p>\n<p>The most important part of mindfulness is to recognize that it is a training of the mind, and like any exercise will take some time to see the benefits. The trick is to persevere, approach the process with self-compassion, and allow for reflection, change, and flexibility between different techniques and interventions.<\/p>\n<h2 id=\"introducing-dialectical-behavioral-therapy-dbt\">Introducing Dialectical Behavioral Therapy (DBT)<\/h2>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section id=\"image-8\" class=\"flexible-section section-image\">\n<div class=\"container\">\n<div class=\"row\">\n<div class=\"col-12 col-lg-9 col-xl-9 mx-auto\">\n<div class=\"image-holder d-flex\"><img loading=\"lazy\" decoding=\"async\" class=\"rounded w-100 entered lazyloaded\" src=\"https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/The-Three-Steps-of-Dialectical-Behavioral-Therapy-DBT.webp\" sizes=\"(max-width: 1600px) 100vw, 1600px\" srcset=\"https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/The-Three-Steps-of-Dialectical-Behavioral-Therapy-DBT.webp 1600w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/The-Three-Steps-of-Dialectical-Behavioral-Therapy-DBT-300x136.webp 300w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/The-Three-Steps-of-Dialectical-Behavioral-Therapy-DBT-1024x464.webp 1024w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/The-Three-Steps-of-Dialectical-Behavioral-Therapy-DBT-768x348.webp 768w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/The-Three-Steps-of-Dialectical-Behavioral-Therapy-DBT-1536x696.webp 1536w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/The-Three-Steps-of-Dialectical-Behavioral-Therapy-DBT-740x335.webp 740w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/The-Three-Steps-of-Dialectical-Behavioral-Therapy-DBT-800x363.webp 800w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/The-Three-Steps-of-Dialectical-Behavioral-Therapy-DBT-900x408.webp 900w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/The-Three-Steps-of-Dialectical-Behavioral-Therapy-DBT-600x272.webp 600w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/The-Three-Steps-of-Dialectical-Behavioral-Therapy-DBT-280x127.webp 280w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/The-Three-Steps-of-Dialectical-Behavioral-Therapy-DBT-286x130.webp 286w\" alt=\"DBT Steps\" width=\"1600\" height=\"725\" data-lazy-srcset=\"https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/The-Three-Steps-of-Dialectical-Behavioral-Therapy-DBT.webp 1600w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/The-Three-Steps-of-Dialectical-Behavioral-Therapy-DBT-300x136.webp 300w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/The-Three-Steps-of-Dialectical-Behavioral-Therapy-DBT-1024x464.webp 1024w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/The-Three-Steps-of-Dialectical-Behavioral-Therapy-DBT-768x348.webp 768w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/The-Three-Steps-of-Dialectical-Behavioral-Therapy-DBT-1536x696.webp 1536w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/The-Three-Steps-of-Dialectical-Behavioral-Therapy-DBT-740x335.webp 740w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/The-Three-Steps-of-Dialectical-Behavioral-Therapy-DBT-800x363.webp 800w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/The-Three-Steps-of-Dialectical-Behavioral-Therapy-DBT-900x408.webp 900w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/The-Three-Steps-of-Dialectical-Behavioral-Therapy-DBT-600x272.webp 600w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/The-Three-Steps-of-Dialectical-Behavioral-Therapy-DBT-280x127.webp 280w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/The-Three-Steps-of-Dialectical-Behavioral-Therapy-DBT-286x130.webp 286w\" data-lazy-sizes=\"(max-width: 1600px) 100vw, 1600px\" data-lazy-src=\"https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/The-Three-Steps-of-Dialectical-Behavioral-Therapy-DBT.webp\" data-ll-status=\"loaded\" \/><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section id=\"content-wysiwyg-9\" class=\"flexible-section section-content-wysiwyg\">\n<div class=\"container\">\n<div class=\"row\">\n<div class=\"col-12 col-lg-9 col-xl-9 mx-auto\">\n<div class=\"wysiwyg-content\">\n<p>Dialectical Behavioral Therapy (or\u00a0DBT) is a type of cognitive-behavioral therapy that is mainly used to treat individuals with borderline personality disorders.<\/p>\n<p>Dialectical Behavioral Therapy is characterized by the following steps:<\/p>\n<ul>\n<li>The first priority for DBT treatment is to target the life-threatening behaviors that often manifest in people with severe mental health problems;<\/li>\n<li>Second, therapists aim to eliminate the behaviors that interfere with therapy, such as refusal to strive for the goals of DBT, missing sessions, etc.;<\/li>\n<li>Next, DBT therapists aim to correct the behaviors that interfere with the client\u2019s quality of life, including non-productive relationship behaviors, communication problems, and bad financial decision-making.<\/li>\n<\/ul>\n<p>Mindfulness is a core skill taught in DBT, as it helps clients gain awareness of their own thoughts and feelings (Jennings &amp; Apsche, 2014).<\/p>\n<h3>The Effectiveness of Dialectical Behavioural Therapy-Mindfulness<\/h3>\n<p>In one study,\u00a0Dialectical Behavioral Therapy-Mindfulness (DBTM) training was added to general psychiatric treatment to test its effectiveness. A module on mindfulness was developed to help clients achieve the \u201cwise mind,\u201d and focused on two sets of skills\u2014the \u201cwhat\u201d skills and the \u201chow\u201d skills (Soler et al., 2012).<\/p>\n<section id=\"content-wysiwyg-11\" class=\"flexible-section section-content-wysiwyg\">\n<div class=\"container\">\n<div class=\"row\">\n<div class=\"col-12 col-lg-9 col-xl-9 mx-auto\">\n<div class=\"wysiwyg-content\">\n<h4>What are the \u201cWhat\u201d skills?<\/h4>\n<p>This first set of skills is meant to help the client learn how to:<\/p>\n<ol>\n<li>Simply observe their experience.<\/li>\n<li>Describe their experience using a verbal label.<\/li>\n<li>Be fully present in the moment and in their actions without feeling self-conscious.<\/li>\n<\/ol>\n<p>These skills allow the client to be aware of what is happening to them and of their part in their own experience. Becoming aware of their own thoughts and grounded in the present forms the foundation for the next set of \u201chow\u201d skills.<\/p>\n<h4>How Do the \u201cHow\u201d Skills Work?<\/h4>\n<p>The \u201chow\u201d skills relate to the goal of teaching clients how to observe, describe, and participate in their own experience. This set of skills is intended to help clients:<\/p>\n<ol>\n<li>Learn to have experiences in a non-evaluative and non-judgmental manner.<\/li>\n<li>Focus on one thing at a time and learn to bring their attention back to the target when they go off course.<\/li>\n<li>Be effective, or keep their focus on their goals regardless of their current mood (Soler et al., 2012).<\/li>\n<\/ol>\n<p>The clients were also taken through a series of other mindfulness interventions including\u00a0mindful breathing, the body scan, and other simple awareness practices.<\/p>\n<p>Individuals in this study who received DBTM training, in addition to the usual treatment, had enhanced benefits compared to the group who received only the usual psychiatric treatment: the more minutes an individual spent practicing mindfulness, the greater the improvements in psychiatric symptoms (Soler et al., 2012).<\/p>\n<p>DBT clearly has something to teach us all in its\u00a0application of a wide range of mindfulness techniques and exercises. Let\u2019s take a look at a few easily applicable examples.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section id=\"global-block-12\" class=\"flexible-section\" data-wpr-lazyrender=\"1\">\n<div class=\"container\">\n<div class=\"row\">\n<div class=\"col-12 col-lg-9 col-xl-9 mx-auto\">\n<section class=\"flexible-section global-block image-carousel rounded\">\n<div class=\"image-carousel-inner p-2 p-md-4 rounded\">\n<div class=\"sub-title-holder mb-2\">\n<div class=\"d-flex align-items-center text-primary\"><span class=\"subtitle text-primary text-uppercase fw-bold\">Peace mindfulness exercise<\/span><\/div>\n<\/div>\n<div class=\"wysiwyg-content\">\n<p>Mindfulness is not only beneficial for adults, but it can also offer a great lot to children and young people.\u00a0Recent research shows that simple mindfulness activities can help train children to become more attuned to their internal and external moment-to-moment experiences, i.e., becoming more mindful.<\/p>\n<p>In a study by Flook et al. (2015), pre-schoolers engaged in mindfulness activities, such as one called \u201cBelly Buddies.\u201d During this activity, children listened to music while noticing the sensation of a small stone on their stomachs, rising and falling with each breath. Through practicing this activity, children became more attuned to their bodies, breath, and music.<\/p>\n<p>Saltzman (2011) designed the PEACE mindfulness exercise (shown in the image), which can work better for teens. Children are taught to respond to a particular situation by performing each action corresponding to a letter in PEACE. Using this acronym, children learn to respond to situations by making wise decisions rather than reacting.<\/p>\n<p>It is advised to practice this exercise in minor upsetting situations before employing these steps to handle more extreme situations. The more they practice, the more PEACE they will have (Saltzman, 2011).<\/p>\n<\/div>\n<div class=\"slick-slider carousel mt-4 slick-initialized slick-dotted\">\n<div class=\"slick-list draggable\">\n<div class=\"slick-track\">\n<div id=\"\" class=\"slick-slide slick-cloned\" tabindex=\"-1\" data-slick-index=\"-1\" aria-hidden=\"true\"><\/div>\n<div id=\"slick-slide00\" class=\"slick-slide slick-current slick-active\" tabindex=\"0\" role=\"tabpanel\" data-slick-index=\"0\" aria-hidden=\"false\" aria-describedby=\"slick-slide-control00\"><\/div>\n<div id=\"slick-slide01\" class=\"slick-slide\" tabindex=\"-1\" role=\"tabpanel\" data-slick-index=\"1\" aria-hidden=\"true\" aria-describedby=\"slick-slide-control01\"><\/div>\n<div id=\"\" class=\"slick-slide slick-cloned\" tabindex=\"-1\" data-slick-index=\"2\" aria-hidden=\"true\"><\/div>\n<div id=\"\" class=\"slick-slide slick-cloned\" tabindex=\"-1\" data-slick-index=\"3\" aria-hidden=\"true\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section id=\"content-wysiwyg-13\" class=\"flexible-section section-content-wysiwyg\">\n<div class=\"container\">\n<div class=\"row\">\n<div class=\"col-12 col-lg-9 col-xl-9 mx-auto\">\n<div class=\"wysiwyg-content\">\n<h2 id=\"5-simple-mindfulness-exercises-from-dialectical-behavioural-therapy\">5 Simple Mindfulness Exercises from Dialectical Behavioural Therapy<\/h2>\n<p>These five exercises are quick and easy and can be put into practice every day.<\/p>\n<h3>1. Observe a Leaf for Five Minutes<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-15585 entered lazyloaded\" title=\"observing leaf mindfulness\" src=\"https:\/\/positive.b-cdn.net\/wp-content\/uploads\/observing-leaf-e1564036680138.jpg\" alt=\"observing leaf mindfulness\" width=\"300\" height=\"115\" data-lazy-src=\"https:\/\/positive.b-cdn.net\/wp-content\/uploads\/observing-leaf-e1564036680138.jpg\" data-ll-status=\"loaded\" \/>This exercise calls for nothing but a leaf and your attention.<\/p>\n<p>Pick up a leaf, hold it in your hand, and give it your full attention for five minutes.<\/p>\n<p>Notice the colors, the shape, the texture, and the patterns. This will bring you into the present and align your thoughts with your current experience.<\/p>\n<h3>2. Mindful Eating for Four Minutes<\/h3>\n<p>As with the raisin exercise described above, this exercise calls for\u00a0mindful eating.<\/p>\n<p>Pay attention to what you are holding, notice the feeling of it in your hands. Once you have noticed the texture, the weight, the color, etc., bring your awareness to the smell.<\/p>\n<p>Finally, move on to eating, but do so slowly and with concentrated attention. Notice the taste and its texture against your tongue. This exercise may help you discover new experiences with familiar foods.<\/p>\n<h3>3. Observe Your Thoughts for 15 Minutes<\/h3>\n<p>This exercise is a staple of mindfulness, designed to simply enhance your\u00a0awareness of your own thoughts.<\/p>\n<p>To begin, sit or lie down in a comfortable position and try to let all tension in your body dissipate. Focus on your breathing first, then move your awareness to what it feels like to be in your body, and finally move on to your thoughts.<\/p>\n<p>Be aware of what comes into your head, but resist the urge to label or judge these thoughts. Think of them as a passing cloud in the sky of your mind.<\/p>\n<p>If your mind wanders to chase a thought, acknowledge whatever it was that took your attention and gently guide your attention back to your thoughts.<\/p>\n<h3>4. Mindfulness Bell Exercise for Five Minutes<\/h3>\n<p>In this exercise, you begin by closing your eyes and listening for the cue. When you hear it, your aim is to focus your attention on the sound and continue your concentration until it fades completely. This exercise helps you to keep yourself firmly grounded in the present. You can use the audio below:<\/p>\n<h3>5. Stare at the Center<\/h3>\n<p>The goal is simple: to focus your attention on the center of the shifting pattern of color. You can let your mind wander freely, noticing whatever thoughts come into your head but staying in the present.<\/p>\n<p>This experience is similar to the well-known phenomenon of the quiet fixation that results from staring at a candle flame or a campfire.<\/p>\n<p>The same focus and deep thought can be brought on by this exercise, but be careful not to lose yourself in thought, and instead stay present with the moment and let your thoughts pass by.<\/p>\n<section id=\"content-wysiwyg-19\" class=\"flexible-section section-content-wysiwyg\">\n<div class=\"container\">\n<div class=\"row\">\n<div class=\"col-12 col-lg-9 col-xl-9 mx-auto\">\n<div class=\"wysiwyg-content\">\n<h2 id=\"mindfulness-techniques-for-depression-anger-addiction-and-anxiety\">Mindfulness Techniques for Depression, Anger, Addiction, and Anxiety<\/h2>\n<p>Mindfulness has been a crux of therapy for patients with borderline personality disorder, and it also has applications for people without a diagnosis of mental illness.<\/p>\n<p>People anywhere on the mental health spectrum can benefit from mindfulness techniques.\u00a0It helps regulate emotions and can be a helpful resource for management and\u00a0<a href=\"https:\/\/positivepsychology.com\/coping\/\" rel=\"noopener\">coping<\/a>\u00a0(Arch &amp; Craske, 2006; Dubert, Schumacher, Locker, Gutierrez, &amp; Barnes, 2016).<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section id=\"image-20\" class=\"flexible-section section-image\">\n<div class=\"container\">\n<div class=\"row\">\n<div class=\"col-12 col-lg-9 col-xl-9 mx-auto\">\n<div class=\"image-holder d-flex\"><img loading=\"lazy\" decoding=\"async\" class=\"rounded w-100 entered lazyloaded\" src=\"https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/Mindfulness-Can-Treat.webp\" sizes=\"(max-width: 1600px) 100vw, 1600px\" srcset=\"https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/Mindfulness-Can-Treat.webp 1600w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/Mindfulness-Can-Treat-300x125.webp 300w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/Mindfulness-Can-Treat-1024x426.webp 1024w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/Mindfulness-Can-Treat-768x319.webp 768w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/Mindfulness-Can-Treat-1536x638.webp 1536w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/Mindfulness-Can-Treat-740x308.webp 740w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/Mindfulness-Can-Treat-800x333.webp 800w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/Mindfulness-Can-Treat-900x374.webp 900w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/Mindfulness-Can-Treat-600x249.webp 600w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/Mindfulness-Can-Treat-280x116.webp 280w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/Mindfulness-Can-Treat-286x119.webp 286w\" alt=\"Mindfulness Techniques\" width=\"1600\" height=\"665\" data-lazy-srcset=\"https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/Mindfulness-Can-Treat.webp 1600w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/Mindfulness-Can-Treat-300x125.webp 300w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/Mindfulness-Can-Treat-1024x426.webp 1024w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/Mindfulness-Can-Treat-768x319.webp 768w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/Mindfulness-Can-Treat-1536x638.webp 1536w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/Mindfulness-Can-Treat-740x308.webp 740w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/Mindfulness-Can-Treat-800x333.webp 800w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/Mindfulness-Can-Treat-900x374.webp 900w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/Mindfulness-Can-Treat-600x249.webp 600w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/Mindfulness-Can-Treat-280x116.webp 280w, https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/Mindfulness-Can-Treat-286x119.webp 286w\" data-lazy-sizes=\"(max-width: 1600px) 100vw, 1600px\" data-lazy-src=\"https:\/\/positive.b-cdn.net\/wp-content\/uploads\/2017\/01\/Mindfulness-Can-Treat.webp\" data-ll-status=\"loaded\" \/><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<section id=\"content-wysiwyg-21\" class=\"flexible-section section-content-wysiwyg\">\n<div class=\"container\">\n<div class=\"row\">\n<div class=\"col-12 col-lg-9 col-xl-9 mx-auto\">\n<div class=\"wysiwyg-content\">\n<h3>Mindfulness Techniques for Depression<\/h3>\n<p>Mindfulness is used in the treatment of depression to reduce symptoms and lowers the risk of debilitating relapse. One study with 11 individuals suffering from depression concluded that there are three keys for making mindfulness effective in the treatment of depression (Nauman, 2014 June):<\/p>\n<ol>\n<li>Mindfulness helps patients learn to be present in the moment, which helps them take a moment to pause, notice their own thoughts and feelings, and choose a response that is not based in their present emotions.<\/li>\n<li>Mindfulness teaches patients that it is okay to say \u201cno\u201d to others, which helps them balance their own lives and\u00a0enhance self-confidence.<\/li>\n<li>Mindfulness allows patients to be present with others, meaning that they are more aware of the state of their relationships and are better able to acknowledge their own communication problems and thus more effectively relate with others.<\/li>\n<\/ol>\n<p>We\u2019ve described practices focused on breathing and muscle relaxation already (such as the Three Minute Breathing Space or the Body Scan).<\/p>\n<p>If you are interested in learning more about mindfulness techniques for treating depression, you can look into\u00a0Mindfulness-Based Cognitive Therapy.<\/p>\n<p>Alternatively, watch this inspiring TEDtalk by Zindel Segal who explains the mindful approach needed to not only address depression but also manage recovery and reduce the risk of relapse.<\/p>\n<p>By continuing to think through your feelings during meditation, you can stop and redirect your attention back to awareness of sensations in your body. Segal offers many other tips on bringing awareness to our physical experience.<\/p>\n<p>At one point, Segal asks the audience to think about their feet, and later, to experience the sensation of their feet. The difference is profound and offers a gateway to accessible mindfulness and meditation.<\/p>\n<h3>Mindfulness Techniques for Anger<\/h3>\n<p>Mindfulness techniques can also discharge acute or chronic anger. As one of our strongest emotions, anger can be hard to view objectively and defuse. Mindfulness helps create space between stimulus and an immediate, impulsive response.<\/p>\n<p>This technique can help you deal with the experience of anger (Cullen, Pons, &amp; Mindful Staff, 2016):<\/p>\n<ul>\n<li>First, sit in a comfortable position with your eyes closed and notice the places where your body is touching the floor, cushion, or chair;<\/li>\n<li>Draw in a few deep breaths, completely filling up your lungs and quickly exhaling;<\/li>\n<li>Think back to a time that you recently experienced anger, preferably a mild or quickly addressed episode. Allow yourself to experience the anger you felt in that moment;<\/li>\n<li>Disregard any other feelings that come up with this memory, like guilt or sadness;<\/li>\n<li>Turn your attention to how you are experiencing anger in your body. Notice whether any parts of your body are manifesting your anger with sensations like warmth or cold, the intensity of these reactions and whether they change as you observe them or move through your body;<\/li>\n<li>Bring compassion to the anger. This can be a difficult step, but remind yourself that anger is a natural human emotion that affects us all at one point or another. Try to hold your anger \u201clike a mother cradling a newborn,\u201d with love and understanding;<\/li>\n<li>Say goodbye to your anger. Gradually bring your attention back to your breath and rest here for a while until your emotions have subsided or settled down;<\/li>\n<li>Reflect on the experience. Notice the sensations that this exercise brought up in your body. Notice if they changed through the process. Take note of whether you applied compassion to your anger, and if so, how you did it. \u00a0Think about what happened to the anger when you showed it compassion.<\/li>\n<\/ul>\n<p>This exercise can be repeated as many times as necessary. It is recommended to work your way up from milder experiences of anger to the most intense and memorable episodes.<\/p>\n<p>Practicing this technique can help you to defuse chronic anger in a rather counterintuitive manner: by accepting and mindfully feeling your anger, you can take control of the experience and compassionately address it.<\/p>\n<h3>Mindfulness Techniques for Anxiety<\/h3>\n<p>Mindfulness techniques can also aid an undiagnosed individual who suffers from occasional (or not-so-occasional) anxiety.<\/p>\n<p>A meta-analysis in 2010 advocated for the effectiveness of mindfulness exercises on anxiety and depression. The researchers found that mindfulness-based therapy was moderately effective for\u00a0treating anxiety\u00a0and improving mood and that the effects lasted beyond the initial improvements (Hofmann, Sawyer, Witt, &amp; Oh, 2010).<\/p>\n<p>To begin applying mindfulness to your anxiety, or that of your clients,\u00a0Mindful.org\u00a0has provided a short description of 10 attitudes that will help build the foundation for successfully addressing anxiety:<\/p>\n<ul>\n<li><em>Volition or intention<\/em><br \/>\nThis is the building block of all other attitudes. First, you must bring your focus to the intention of working with your anxiety.<\/li>\n<li><em>Beginner\u2019s mind<\/em><br \/>\nThis refers to a mindset that is ready to see from a new perspective and consider new ideas with regards to dealing with anxiety.<\/li>\n<li><em>Patience<\/em><br \/>\nThis is a very important attitude to cultivate since it can broaden your perspective and help you persevere when you run into obstacles on your journey.<\/li>\n<li><em>Acknowledgment<\/em><br \/>\nHaving the mindset of acknowledgment means that you take each experience for what it is; you accept what is happening and are secure in the knowledge that it will pass.<\/li>\n<li><em>Non-judgment<\/em><br \/>\nThis attitude involves experiencing your present moment without evaluating and judging it. It means you let go of value judgments about yourself and how you are feeling and allows you to begin your work from a more balanced starting point.<\/li>\n<li><em>Non-striving<\/em><br \/>\nThis attitude refers to the willingness to accept a situation or experience as it is, without trying to change it. To combat your anxiety, you must first be present with it and accept your current state.<\/li>\n<li><em>Self-reliance<\/em><br \/>\nThe mindset of self-reliance is characterized by trusting yourself and your ability to handle your feelings. Cultivating your self-reliance will allow you to more easily acknowledge, experience, and let go of your anxiety.<\/li>\n<li><em>Letting be or allowing<\/em><br \/>\nSimilar to the attitude of non-striving, letting be or allowing refers to the mindset of allowing yourself to feel anxiety. Often it is more effective to work with anxiety than expend energy trying to deny or fight it.<\/li>\n<li><em>Self-compassion<\/em><br \/>\nAs mentioned earlier, showing yourself compassion is an important part of mindfulness. Being kind to yourself, as you would be kind to a dear friend or family member, can help you to decrease your anxiety by being a support for yourself.<\/li>\n<li><em>Balance and equanimity<\/em><br \/>\nThese attitudes allow wisdom to develop through a broadening of perspective. They require an understanding that your whole experience is more than your current feelings, whether positive or negative.<\/li>\n<\/ul>\n<p>Take note of how you feel. Afterward, reflect on your experience and describe it, with a special focus on your feelings during the process.<\/p>\n<p>For a rather more simple method of applying mindfulness to anxiety, you can try this quick exercise:<\/p>\n<ul>\n<li>Focus on the sensations that arise in your body when you are anxious;<\/li>\n<li>Be present and with the moment;<\/li>\n<li>Allow yourself to think the anxious and distressing thoughts.<\/li>\n<\/ul>\n<p>By recognizing these thoughts for what they are, you may come to realize that they are not true, and consequently be able to let them go (Hofmann, 2013).\u00a0If you are interested in trying other mindfulness exercises to address anxiety, you can check out our extensive range of\u00a0mindfulness articles.<\/p>\n<h3>Mindfulness Techniques for Addiction<\/h3>\n<p>Addiction is a serious issue that should be addressed by a mental health professional or an institution that has proven effective in treating addiction. However, there are some mindfulness techniques you can use to supplement addiction management.<\/p>\n<p>Relevant reading:\u00a026 Mental Health Exercises &amp; Interventions Based on Science<\/p>\n<p>Mindfulness has been shown to help those suffering from addiction by decreasing their usage and reducing the occurrence of more long-term psychiatric problems (\u201cExtinguish addiction,\u201d 2016).<\/p>\n<p>The practice of mindfulness increases the number and strength of connections in the brain, allowing us to become more aware of our body and more effective at regulating our emotions. It also helps individuals recognize, tolerate, and cope with\u00a0negative emotions\u00a0(\u201cExtinguish addiction,\u201d 2016).<\/p>\n<p>One mindfulness technique is specifically crafted for those suffering from cravings. There is a theory that people develop cravings through\u00a0incentive sensitization, a process that occurs in four steps:<\/p>\n<ul>\n<li>Repeated exposure to an addictive substance results in hypersensitization, meaning that the substance or substances will have a greater effect on neurobehavioral response in the future;<\/li>\n<li>Hypersensitization leads to incentive salience, a desire for the substance that is well beyond a simple preference;<\/li>\n<li>The incentive salience all but guarantees the individual will repeat the behavior;<\/li>\n<li>This unconscious process develops into a conscious craving for the substance.<\/li>\n<\/ul>\n<p>The result of this process is a very strong association between the substance and the \u201creward\u201d (the feeling an individual gets when using the substance).<\/p>\n<p>Following this theory, it is not the fault of the individual that they experience cravings. They are not punished with cravings for being weak, or lazy, or unwilling to stop. Cravings are like intruders on the mind, uninvited guests that try to influence behavior.<\/p>\n<p>Thus, those struggling with addiction can use mindfulness to pause, identify the cravings and label them as intruders, and thereby give themselves permission to ignore them. Mindfulness can turn the cravings into passing thoughts that may disappear simply by acknowledging their presence (\u201cMindfulness meditation,\u201d 2017).<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n","protected":false},"excerpt":{"rendered":"<p>People who meditate are\u00a0happier, healthier, and more successful than those who don\u2019t. The amazing\u00a0benefits of practicing meditation\u00a0and mindfulness are available to everyone who has the time to practice these skills. If you have already tried meditation,\u00a0mindfulness or other positive psychology interventions before, you may have thought it \u201cwasn\u2019t for you\u201d after a couple of tries.<\/p>\n","protected":false},"author":1,"featured_media":6312,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[309],"tags":[598],"class_list":["post-6311","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-banner-headline","tag-mindfulness","enable-dropcap","disable-2-columns"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>21 Mindfulness Exercises &amp; Activities for Adults - 29035f Journal<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ksrini.life\/29035f-co-nz\/journal\/21-mindfulness-exercises-activities-for-adults\/6311\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"21 Mindfulness Exercises &amp; Activities for Adults - 29035f Journal\" \/>\n<meta property=\"og:description\" content=\"People who meditate are\u00a0happier, healthier, and more successful than those who don\u2019t. 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