The 3-step Mindfulness Exercise

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The 3-Step Mindfulness Exercise

Find yourself a space where you won't be interrupted for a few minutes and sit comfortably.

After reading the instructions for the three steps, softly close your eyes, and follow the steps from memory.

  • Step 1 - step out of  “auto-pilot” mode and bring your awareness to what you are doing, thinking, and sensing at this moment.

    Notice the thoughts that come up and acknowledge your feelings, but let them pass.

    Tune into who you are and your current state.
  • Step 2 - bring awareness to your breathing for six breaths.

    Your goal is to focus your 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 bring yourself into the present with this awareness.
  • Step 3 - expand your awareness outward, first to your body then to your environment.

    Allow your 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.

    When you're ready, expand your awareness even further to the environment around you.

    Bring your attention to what is outside of your body.

    Notice any sounds, smells, movement or anything else around you.

    Be present at this moment, in your awareness of your surroundings.

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.

What Was Your Mindfulness Experience?

Let us know in the comment box below, what did you experience during these three stages...

We can’t wait to read your experience and get inspired.

And until then...

Live fully, stay awesome…

Vered & Nisandeh Neta

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    • Vered Neta says:

      Thank you Sandra for sharing your experience in a concise way.
      Would love to hear what do you mean when you describe the experience as Zen?

  • Beautiful exercise. A good reminder. Today I heard that I live too much in my head. I am an analytic and investigator. I know that I want to meditate and live mindfully but sometimes I loose track in this very strange world.


    • Vered Neta says:

      Thanks Ibolya for your honest sharing about your experience.
      try using this exercise a few times a day and you’ll get into the habit of being more mindful

    • Vered Neta says:

      Great idea Angela.
      Thanks for sharing this idea with us.

  • Frederike Meijer says:

    My mindful experience. It gives peace and confidence. Out of my head where agitation starts, towards experiencing and sensations. Experiencing that there is only now and peace.

    Mijn mindful ervaring. Het geeft rust en vertrouwen. Uit je hoofd waar de onrust ontstaat, naar ervaren en sensatie. Ervaren dat er alleen nu en rust is.

    • Vered Neta says:

      Thanks Fredrike for your wonderful sharing about your experience with this exercise.
      Would love to hear if you’d use it on a daily basis?

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