Picturing Mindfulness

Before beginning this activity, please be mindful of your capacity to sit with your feelings. It may be helpful to try this practice with your therapist first. 

I was once taught this activity and it surprised me at how effective it was in helping me feel calm. I hope it does the same for you. 

The first step is finding a calming photo of some kind. Ideally, this photo will include a few different elements to it. The photo used for this blog post was intended to be an example, or even used for the activity. Choose a photo that displays a scene you would consider a safe space to be (think sunsets, a beach, the mountains, etc). 

Once you’ve chosen your photo, it’s time to go through your five senses. But first, be sure to take a few deep, belly breaths. Set your phone to the side (unless you’re using it to look at a photo), minimize distractions, relax any tension you notice in your body. 

Consider what it would be like to be in the photo, at the very scene you’re looking at. What do you see? Take a moment to name a few things you can see. 

Deep breath.

Next, how would it feel to be there? Is the air cool on your skin? Is the sun warm? How about the ground; What would it feel like to walk around?

Deep breath.

Now, consider all of the smells. Are there flowers around? Maybe a fire, or the smell of rain. Don’t be afraid to be creative with this. 

Deep breath. 

How about sounds? What are you hearing? Do you hear people talking, the sound of water, the wind? Spend some time considering what you hear.

Deep breath. 

Lastly, be mindful of what it would taste like. Could you enjoy a cup of coffee in this scene? How about the taste of apple pie, your favorite home-cooked meal, or food made over a fire? 

Spend a few more moments to take it all in, remember to breathe in the process. 

Notice how you feel. What did you like about this activity? What didn’t you like? 

All the best,

Nicole