Mindfulness Exercises

If you are stressed, it can feel difficult to enjoy your life in the present. Try these calming exercises and use the ones that are helpful to you.

Breath Meditation

Just bringing your awareness to your breath can be calming. As you breathe in, become aware of your inhale, and as you breath out become aware of your exhale. Naturally your attention will wander. When you notice that, just gently bring it back to your breath, as often as needed.

Use the image below to practice rhythmic breathing.

Tuning Into Your Five Senses

Sit in a comfortable upright position with your feet planted on the ground. Rest your hands on your legs. Notice your breath, however you are breathing. Then, begin to bring awareness to each of your 5 senses, one at a time. Notice how each sense is being activated in that moment. It doesn’t matter which order you go.

Begin to notice all of the sounds around you.

Are you now hearing more than you were before you started? You may begin to notice subtle sounds you did not hear before.

Notice the smells of your environment.

Maybe you can smell food, plants, or other things.

Observe your surrounding and notice colors, shapes and textures.

Are you now hearing more than you were before you started? You may begin to notice subtle sounds you did not hear before.

Notice what you can taste, even if you don’t have food in your mouth.

You may notice an aftertaste of a previous drink or meal. You can run your tongue over your teeth and cheeks to help you become more aware.

Bring your attention to the sensation of your skin. Feel how it is in contact with the chair and your clothing. Notice the temperature.

When you are done, take a moment to notice what you are feeling in your body. Compare it to how you felt before. Notice what has changed.

Positive Reframe

It's not uncommon for expectant and new parents to find themselves having a lot of negative emotions. Upset or down moods can be the result of negative thought patterns. It may be helpful to identify some of the ways you might be contributing to these negative thought patterns and turn them around so that they can be helpful to you.

Affirmations

An effective way to turn negative thoughts around, manage stress and practice mindfulness is to have positive affirmations to tell yourself.

H. A. L. T.

When you feel upset or stressed or notice negative thinking, try to figure out if there is something you can change to soothe yourself in the moment. HALT is a tool to help with this.

Ask yourself: Am I Hungry, Angry, feeling Lonely or Tired (HALT) right now?

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