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Exercise 4: The Ten Second Count
This is an exercise in practicing concentration, and it is a simple variation of exercise 1. In this exercise, you close your eyes and focus your attention on slowly counting to ten. If your concentration wanders off, start back at number one! For most people, it goes something like this...
―One...two...three...(do I have to buy milk today or did John say he‘d do it? Oh, whoops, I‘m thinking.‖)
―One...two...three...four...(this isn‘t so hard after all... Oh no....that‘s a thought! Start again.‖)
―One...two...three... (now I‘ve got it. I‘m really concentrating now...‖ )
Exercise 5: Mindfulness Cues
In this exercise you focus your attention on your breathing whenever a specific environmental cue occurs. For example, whenever you hear the phone ring, you promptly bring your attention into the present moment and stay focused on your breath.
Simply choose a cue that works for you. Perhaps you will choose to become mindful every time you look in the mirror. Perhaps it will be every time your hands touch each other. Perhaps it will be every time you hear a bird.
Mindfulness cues are an excellent mindfulness technique that are designed to snap you out of the unconscious ―autopilot‖ state of mind, and bring you back into the present moment.