Mindful Mondays Week 11 – Mindfulness Meditation Practice 4

Mindful Mondays wk 11


Rather than introducing anything specifically new this week, I wanted to focus this weeks practice on putting together some of the elements of previous weeks. Namely, I wanted to encourage a practice that encourages an awareness of everything in our present moment experience. This does mean your focus can shift around at your choosing, but the aim is to be fully aware and present with the very experiencing you are having.

Focus: Thoughts, feelings, emotions, body, sensations, breath

Time:  10 minutes

Body: lotus position, sitting comfortably in a chair, or lying down if you wish

Technique: Like the most of the practices so far, you can choose a position that is comfortable for you, either sitting with back straight or lying down. For this practice, I want you to bring your awareness to your entire experience. This will mean that your focus will shift around, as it is difficult to be fully aware of everything in our experience in any given moment. After all, the whole point about mindfulness is bringing our awareness to something in the present moment. Allow your focus to move around naturally, or if you prefer you can direct your awareness as you see fit. Notice your breathing. Notice sensations in the body; aches, pains, tingling, warmth or cold and so on. Notice the content of your thoughts. Notice how your thoughts come and go. Notice how some thoughts ‘hook’ you, and steal your awareness away from you. Notice what you can see (if eyes are open). Notice what you can hear. Notice the contact points (where your body makes contact with the world around you, such as the floor or chair). Notice any smells or tastes in your mouth. Just be fully connected to the present moment.

About the Author:

Toby Mizzi (Counselling Psychologist)

Toby shares his time between the Strong Minds Psychology team, Swinburne University, and his young family. He is passionate about providing individualised support, and empowering people to enhance their mental health. Toby provides counselling and therapy for children, adolescents, adults and couples – helping with depression, anxiety, self-esteem, relationship difficulties, grief & loss, and family conflict. Mindful Mondays will be a regular blog on our website and Facebook page. 

If you would like to discuss how the Strong Minds Psychology team can support your mental health needs, complete the form below or call us on 0417 389 941.