A first exercise to try staying in the "Here and Now"

Alessia Masciocchi
Sep 3
1 min read

Hi, beauties!

Today, it's all about a mindful exercise to get closer to the real practice of Mindfulness.

Practice is fundamental in mindfulness and involves constant repetition and daily exercise through which we shape rigid structures.

The exercise I propose today is a simple – but at the same time difficult – introduction to the here and now.

Always remember that if thoughts or emotions arise while you are practicing, the best method is to become aware of them but let them flow like a river. Then return to your conscious practice.

Exercise

Step 1

Sit at the table with a small object in front of you, such as a glass.

Step 2

Look closely at the object for a few minutes, observe everything you can, without using any senses other than sight. Think about how it appears without judging its appearance or usefulness.

Step 3

Focus on your sensations. Now stay still and close your eyes. Try to become aware of the bodily sensations you are experiencing, such as contact with clothes, the chair, or the floor.

Step 4

For a few minutes, keep your attention on what you hear at an auditory level.

Final step

Think back to what you have just experienced.

By staying focused using our senses, we manage to give ourselves a break from worries. Over time, this basic practice can be incorporated as an opportunity for mental rest since it can be done independently and is brief.

I wish you good practice!