Start your week relaxed and ready

A Sunday mindfulness exercise.

Begin seated neutrally with both feet on the ground.

Turn your attention to what you see. Notice what is immediately in front of you. Notice colors, shapes, textures. Try to only observe without labeling what you see, without judging.

Breathe.

Now turn your attention to what you hear. Listen to the world around you. Hear the sounds of your environment. If your attention wanders become aware of this and return to listening. Here too, try to listen without labeling or judging.

Now smell. Notice smells. Notice without labeling and without judging.

Breathe.

Lastly notice touch. Become aware of the touch of the chair on your body, its texture, hardness or softness. Notice the touch of the air on your skin, your feet on the ground. Perhaps you notice the texture of your clothing on your skin or the touch of your top lip of your bottom lip, or your tongue in your mouth.

Now take a deep breath in through your nose, exhale slowly through your mouth and bring your attention back to where you are at.

What did you notice doing this mindfulness exercise? Did you become aware of sounds you haven't noticed before? Did you feel the pressure of the chair and the texture of clothing on your skin?

Was it hard to observe without labeling and describing what you observed?