Mindfulness — Step 2

The other day I wrote about the first exercise of Mindfulness, today is time for the second one, which add a new element to the first one. That’s why it more like the next step; you add something new to you’ve already learned.
The exercise helps to know that everything has an end, everything goes over, or simple:

Everything changes

In the first step we could see that feelings just exist, the emphasis here is to learn that feelings changes weekly, daily, even hourly, and we can’t do anything about it.
Of course, we would like to keep the joy for longer and to cut short the time of sadness, but this is a lost battle from the very beginning.

Rather fighting against our feelings, it is easier (and healthier) to let them be there, give them some place and time, and let them go. And it is important to do this with all feelings, regardless if we like them or not. To be able to feel happiness we need to know what is sadness, to feel joy we have to know what it’s like to be angry, to be relieved, we need to know stress. Or how Jessica Wilker in The ABC of Mindfulness writes:
“We can’t survive if we only breathe in. We have to also breath out.”

Exercise Two:

  • Start with it when you wake up in the morning
  • Focus for a moment on your inner world
  • Try to find out what you feel and give a name to this feeling
    Keep the focus on this feeling for a while, let them be there, enjoy it or just accept it. Don’t judge them, don’t try to avoid them, don’t think about them. Try to call the feeling on that way: There is sadness here. There is a joy here. There is tiredness.
  • Repeat the exercise a couple of times a day —— in the morning, around lunch and in the evening —— and try to remember how did you feel during the previous exercise and note if there are some changes or if you feel the same way
  • Go back to your routine


Find out what you feel – Give your feeling a name

Note the changes

End of the exercise

Sometimes it helps to remember Heraclitus’ words:
“You could not step twice into the same river.”

Enjoy practicing mindfulness,

Yours, Eva

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