instructions

• Observe a Leaf for Five Minutes. This exercise calls for nothing but a leaf and your attention.Pick up a leaf, hold it in your hand, and give it your full attention for five minutes.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.

• Mindful Eating for Four Minutes. As with the raisin exercise described above, this exercise calls for mindful eating.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.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.

• Observe Your Thoughts for 15 Minutes. This exercise is a staple of mindfulness, designed to simply enhance your awareness of your own thoughts.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.

• 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.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.