Mindfulness mastering is a mental training camp just like weight training. So for this Mindfulness Monday we share a simple, engaging exercise for adults & children-the 5 senses exercise. 

The 5 senses exercise is one example of a great mindfulness exercise with the goal being to calm your mind by using your five senses to focus on your environment rather than your thoughts. 

Steps to complete the exercise:

(I normally add 2 deep breaths before & after just to ground me further-this is optional)

5-SIGHT. Bring your attention to your surroundings & become aware of what's around you. 

4-TOUCH. Bring your attention to what you're feeling. Feel the things around you or on you.

3-HEARING. Quieting your thoughts & focus on what you can hear around you. Your children, the wind. etc. 

2-SMELL. Open your nostrils, allow your nose to smell the scent around you that you may filter; pleasant or unpleasant.

1-TASTE. Give your taste buds something to taste, a frozen grape, water, gum.

Affirmations:

I am safe & secure

I am rooted in this present moment

I exist in the moment right now

I am not my thoughts

I allow myself to focus on completing one step at a time

I will not worry about things I cannot control

MY POWER IS IN THE PRESENT MOMENT

Join me as I begin to stay in the NOW. Sit with the current moments in the current feelings that are happening around us now. Lets break the chains of the past and free ourselves as we become masters of mindfulness. Mindfulness is the mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging & accepting one's feelings, thoughts, and bodily sensations. (Oxford Definition) Become aware, moment by moment to calmly tackle triggers that maybe familiar in a different way as well as living life as you should-in the NOW

Affirmations:

I am present

I am here

I am grounded

In this moment, everything I need I already have

Two Mindfulness Practices:

5 senses mindfulness exercise

Mindfulness with pictures

Many times we hold on to things so tightly without thought on if it serves us or actually belongs to us. Lets imagine walking on the beach and returning all things that are not are and do not serve us back to the place of origin. Lighten our loads, make space for love, light, abundance and LIVE. 

Affirmations:

I am present

I am equipped with the knowledge to do better

I release all things that no longer serve me

I am at peace with the past & I release the past to grasp the present

Allow your life to flow without the constant desire to control how the journey goes or the route you've taken. Accept that some things aren't supposed to be controlled & all things are meant to change. Surrender to life, respect & cherish moments rather than always trying to control the narrative. 

Affirmations

I release the need to be in control

Everything is as it should be and this obstacle simply is part of my path

When I stay calm, the answers come to me easily and effortlessly

I am supported loved and cared for

I release all things out of my mind and body that feel heavy

I surrender all my worries and feel an energy of clarity suddenly surround me

I surrender to this present moment and release any worries that I felt today

Optimize your time and use it so it is productive to you and your growth. Accept the obstacles in life as lessons that can be used to your advantage. Shape yourself the way you want to, do not allow your circumstances to do that for you.

Affirmations:

I am right where I need to be

I recall all my energy given knowingly and unknowingly back to me

My time is precious and I value it & myself

I give myself permission to focus on myself

I am reclaiming my time, power & energy

I am the moving piece in the decision to give away my time, power, or energy

I am now depositing into the bank of self