Verktyg

Mindfulness i praktiken

Prova mindfulnessövningar i vardagen:

  • Följ tre in- och utandningar när du känner dig uppjagad eller stressad. Vänd hela din uppmärksamhet mot andningen.
  • Börja med att sitta stilla i fem minuter och koncentrera dig enbart på in- och utandningen. Upprepa varje dag. Efter lite träning går det att stå en stund var som helst, i kön, när du handlar eller på bussen.
  • Sitt stilla och njut länge av en kopp te eller kaffe. Känn doften, smaken, värmen … Blunda om det är lättare.
  • Naturen kan hjälpa dig att känna nuet – uppmärksamma ljud, dofter och färger under en skogspromenad.
  • När du befinner dig i en känslosam situation, stanna upp och upplev din andning för att kunna möta det svåra. Utforska hur det känns i olika delar av kroppen utan att värdera din upplevelse. Bara notera och se vad som händer, ögonblick för ögonblick.
  • Ta en promenad utan klocka, utan tid att passa. Öppna alla sinnen – ljudet av fågelkvitter, vindens smekning mot din kind, solens varma strålar eller regnets våta beröring. Känner du doften av årstiden?
  • Stanna då och då upp och observera din omgivning – och var närvarande i det du uppmärksammar. Om du till exempel går i en park och ser hur mycket blommor som finns i en rabatt noterar du hur dina sinnen registrerar detta.
  • Om du har spänningar eller lindrig värk, möt obehaget genom att sitta eller ligga ner och samtidigt uppleva både andningen och förnimmelsen av spänning eller värk i kroppen. Observera hur kroppsförnimmelserna kommer och går, hur de ständigt förändras.
  • ”Kura skymning” en skön kväll, se skymningen falla och solen gå ner. Notera färgskiftningar och ljuden omkring dig.
  • Känn dofterna när du lagar mat. Se grönsakernas färgnyanser, känn smakerna, tänk på vad du gör i varje moment. Hur känns det att skära igenom löken? Gör det till en daglig vana att vara närvarande när du till exempel lagar mat, sitter vid matbordet eller dricker en kopp te.

Litteraturtips

  • Mindfulness – en väg ur nedstämdhet, Mark Williams med flera (2008)
  • Mindfulness i vardagen, Ola Schenström (2007)

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