10 Minute Meditation | 5-4-3-2-1 Variation Mindfulness Exercise
In the video below, we provide you with a serene tranquil river scene. Just to teach you how to focus your mind a little bit more. When watching this video, I want you to do a few things…
The variation explained:
I want you to use 2 of your senses, Hearing & Sight. This is down from using your 5 senses in the 5-4-3-2-1 full exercise. If you wish for this video, just use hearing. While watching this, I want you to try to focus on 5 different sounds or sights. Not at the same time, but individually.
For example: “I see a rock. I see some colorful leaves. I see a bird. I see the water flowing. I see the blue sky.” After that, I want you to go back on each of these 5 things that you noticed and try to pick out extra details on each one.
“The rocks are partially submerged under water. The leaves are yellow and orange. The birds are small songbirds. The water is flowing fast. There are clouds in the sky.”
And then, you can do that again if you wish. The purpose of this exercise that I teach my clients is to teach them how to train their brains to focus when they are feeling overwhelmed. It is impossible to turn your mind off but you can learn how to focus your mind.
Comment below your questions & experience using this exercise!
