NOTICE 3 THINGS: EASY MINDFULNESS FOR LESS ANXIETY TODAY
In the recent upswing of mindfulness, it’s easy to become intimidated by everything that’s out there around the topic. In reality, mindfulness is a simple practice which involves intentionally shifting our focus to the here and now. Anxiety takes you out of the moment, present-ness brings you back to it. Try this simple mindfulness exercise now:
Look about your surroundings and simply focus your sight on 3 separate things. Maybe a passing object, a point in front of you where the ceiling meets the wall, or a spot on the floor. Now notice 3 things that you can hear. Maybe the sound of cars passing by, of an appliance running, of your own breath. Let these details bring you closer to the living moment that you’re in.
You can easily elaborate on this exercise by noticing more things in the sights or sounds around you, or you may chose to involve your other senses as you see fit. While you’re doing the exercise, try to adopt a mindset of a curious observer, simply taking in the details and appreciating them without trying to change them or judge your momentary experience.
You can do this exercise in almost any situation, with a low probability of anyone noticing. As with any anxiety or stress-reduction exercise, it’s important to practice not only in times of stress but also in times when you’re feeling calm. The more grounded you feel, the less likely you are to experience unpleasant spikes of anxiety and stress. You can also incorporate this simple exercise into your meditation routine by using this as a way to begin your meditations.
Mindfulness is a wonderful supplement to the more traditional CBT treatment approach for stress, anxiety, and depression.