MINDFULNESS: THE 3-STEP EXERCISE
From positivepsychology.com & presented by Deidre Dattoli

Step 1: Step Out of Autopilot

Find a quiet space in which to sit still, gently close your eyes and take a pause. Start by focussing on your breathing and bring your awareness to what you’re doing, thinking, and sensing. Notice the thoughts that come up and acknowledge your feelings, but let them pass. Attune yourself to who you are and your current state.

Step 2: Become Aware of Your Breath

Bring awareness to your breathing for six breaths or 90 seconds. The goal is to focus attention on one thing: your breath. Be aware of the movement of your body with each breath; of how your chest rises and falls, how your belly pushes in and out, and how your lungs expand and contract. Find the pattern of your breath and anchor yourself to the present with this awareness.

Step 3: Expand Your Awareness Outward

Let your awareness spread outward, first to the body then to the environment. Allow awareness to expand throughout your body. Notice the sensations you’re experiencing, like tightness, aches, or perhaps a lightness in your face or shoulders. Keep in mind your body as a whole, as a complete vessel for your inner self.

If you wish, you can then expand your awareness even further to the environment around you. Keeping your eyes closed, bring your attention to what you know is in front of you. In your mind, notice the colours, shapes, patterns, and textures of the objects. Be present at this moment, in awareness of your surroundings.

When you are ready to finish the exercise, open your eyes slowly and try to carry that mindfulness with you as you go about your day.

DEIDRE DATTOLI
SEMINAR LEADER & EXECUTIVE COACH

Deidre works with entrepreneurs, business women and teenage girls to help them become their very best selves. Deidre provides executive leadership development training, mentoring and one-on-one coaching. Deidre specialises in interpersonal communication and strategy development. She has over 15 years’ experience working with small to large organisations, industry groups and individuals to tailor a program specific to your needs.

For more information about Deidre and her services, please contact administration@griffithconsulting.com