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- | ===== Mindful Presence | + | ==== Mindful Presence ==== |
- | Mindful presence can be practiced through a range of meditative techniques. It allows the participant to let go of worries about past and future and become fully immersed in the experience of the present. | + | Mindful presence can be practiced through a range of meditative techniques. It allows the participant to let go of worries about past and future and become fully immersed in the experience of the present. At FoAM we use mindfulness techniques as a ' |
- | At FoAM we use mindfulness techniques | + | See also [[Mindfulness]] |
- | Here we will list a few simple techniques that we frequently use and several links to other effective exercises. | + | ---- |
+ | === Broadening attention === | ||
- | See also [[Mindfulness]] | + | This short meditation is aimed at mindfully shifting attention from inner sensation to the outer world, and can provide a sense of focus as well as connectedness. |
- | ==== Broadening attention ==== | + | == Process |
- | This short meditation | + | The ideal space for this exercise |
- | === Process === | + | Step 1: Invite participants to make themselves comfortable (in any position they like) and explain that you are going to guide them through a meditative exercise that they can do with their eyes open or closed, whatever feels right at that moment. Mention the duration of the exercise (5--15 minutes is sufficient in a futuring session). After everyone finds their spot, guide the group using something like the following instructions: |
- | The ideal space for this exercise is spacious | + | Step 1: //' |
- | Step 1: Invite participants | + | Step 2: //' |
- | Step 1: Focus your attention | + | Step 3: //' |
- | Step 2: Imagine | + | Step 4: //' |
- | Step 3: Slowly widen your attention to encompass the sounds you hear. Don’t search for sounds, just notice what’s around. Notice the silences between the sounds. Remind yourself that the sounds come to your ears through | + | Step 5: //' |
- | Step 4: Become aware that the air that brings the sounds and fills your lungs also touches other beings in the room. Widen your attention to include | + | Step 6: //' |
- | Step 5: Finally allow your attention to become boundless | + | ---- |
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- | Step 6: Gradually narrow the beam of your attention back to your body and your breath. Allow yourself to arrive in this space, at this moment and experience what it feels like to being fully present and attentive. | + | |
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- | ==== Eating a leaf ==== | + | |
- | This is an individual exercise to focus on the richness of sensory stimuli that are present in every experience. | + | === Eating a leaf === |
- | It is based on the basic mindful | + | This is an individual exercise to focus on the richness of sensory stimuli that are present in every experience. |
- | === Process | + | == Process == |
- | Setup the space as a circle with a mint plant in the middle. | + | Set up the space as a circle with a mint plant in the middle. |
Step 1: Pick up the plant and walk around the circle. Invite each participant to carefully pluck a leaf and place it in their palm. Guide the participants through the following steps using instructions such as: | Step 1: Pick up the plant and walk around the circle. Invite each participant to carefully pluck a leaf and place it in their palm. Guide the participants through the following steps using instructions such as: | ||
- | Step 2: Have a good long look at the leaf in your palm. Imagine you never saw a leaf before. What do you see? The shades of green, the rough veiny texture, the difference between its top and underside… | + | Step 2: //'Have a good long look at the leaf in your palm. Imagine you never saw a leaf before. What do you see? The shades of green, the rough veiny texture, the difference between its top and underside…'// |
- | Step 3: When you are ready, take the leaf between your fingers and touch it. First very gently, feeling the subtle changes of texture on the edges and the surfaces of the leaf. Then press a little harder, squeezing the juices out of the cells, making the texture moist… Explore the surfaces. Press and roll, rotate and stroke… | + | Step 3: //'When you are ready, take the leaf between your fingers and touch it. First very gently, feeling the subtle changes of texture on the edges and the surfaces of the leaf. Then press a little harder, squeezing the juices out of the cells, making the texture moist… Explore the surfaces. Press and roll, rotate and stroke…'// |
- | Step 4: When you feel the moment is right bring the leaf to your ear and listen. What happens when you press it, fold it, or tear it a bit? What do you hear? Little | + | Step 4: //'When you feel the moment is right, bring the leaf to your ear and listen. What happens when you press it, fold it, or tear it a little? What do you hear? Small crackling noises as the cells break, or the sound of your skin rubbing against the leaf's surface?'// |
- | Step 5: Next bring the leaf under the nose and smell. Can you smell the green freshness of the chlorophyl or the pungency of the minty oils? What else can you discover? | + | Step 5: //'Next bring the leaf under the nose and smell. Can you smell the green freshness of the chlorophyl or the pungency of the minty oils? What else can you discover?'// |
- | Step 6: Put the leaf against your lips, on your tongue, between your teeth. What can you taste? Is it bitter, refreshing, slightly salty from the sweat of your palms? Roll the leaf on your tongue, bite and chew it and see how its temperature and texture change, becoming warmer, gooey and liquid as it mixes with your saliva. | + | Step 6: //'Put the leaf against your lips, on your tongue, between your teeth. What can you taste? Is it bitter, refreshing, slightly salty from the sweat of your palms? Roll the leaf on your tongue, bite and chew it and see how its temperature and texture change, becoming warmer, gooey and liquid as it mixes with your saliva.'// |
- | Step 7: Swallow the leaf mindfully and remind yourself of the nourishment it provides: the fibres, the vitamins and essential oils to be slowly dissolved in your stomach and sent to your cells. Welcome the leaf into your body and thank the plant for its gift. | + | Step 7: //'Swallow the leaf mindfully and remind yourself of the nourishment it provides: the fibres, the vitamins and essential oils to be slowly dissolved in your stomach and sent to your cells. Welcome the leaf into your body and thank the plant for its gift.'// |
- | Step 8: Take a few moments to just breathe. | + | Step 8: //'Take a few moments to just breathe.'// |
(Step 9): At the end of the exercise have a short round of reflections about the depth and breadth of an experience when all senses are engaged. | (Step 9): At the end of the exercise have a short round of reflections about the depth and breadth of an experience when all senses are engaged. | ||
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- | ==== References | + | === References === |
Read more about short mindfulness techniques: | Read more about short mindfulness techniques: |