Mindful Monday: Mindful visualization exercises

I've recently begun posting "Mindful Monday" exercises on my social media outlets (follow @CFJCounseling on Twitter, Pinterest, and Facebook) and using #MindfulMonday as a helpful reminder to incorporate mindfulness into your life.

While on a recent vacation in Hawaii, I used mindfulness to help make the most of my vacation. I find that intentionally observing and describing my surroundings using my five senses not only helps me be more present in the moment and truly enjoy all that can be, but it also helps me recall joyful and pleasant memories of my vacation later on (see last week's post on Consciously unplugging and plugging in while on vacation).

So, for this Mindful Monday, I thought I'd share some videos and photos I took while in Hawaii to use as mindfulness exercises.

Exercise 1: For each picture or video below, mindfully observe and describe what you can see and, for the videos, hear. Observe by simply noticing what you are seeing and hearing, and then describe them by putting words on your observations. When describing, be aware of any judgments you have. Practice a non-judgmental stance by only stating the facts that you can observe. See the example below. 

Image © Copyright, Chelsea Fielder-Jenks, 2015. Observe and describe the photo. An example of observing and describing may be: The water's color ranges from tan to turquoise to sapphire blue. There are two dark areas which appear as islands, one with three points, the other appears to have one. There are white clouds in the blue sky. 

Image © Copyright, Chelsea Fielder-Jenks, 2015. Observe and describe the photo. An example of observing and describing may be: The water's color ranges from tan to turquoise to sapphire blue. There are two dark areas which appear as islands, one with three points, the other appears to have one. There are white clouds in the blue sky. 

Image © Copyright, Chelsea Fielder-Jenks, 2015. Observe and describe the photo. Visualize being in the environment pictured in the photo.

Image © Copyright, Chelsea Fielder-Jenks, 2015. Observe and describe the photo. Visualize being in the environment pictured in the photo.

Exercise 2: Visualize and imagine what it is like to be there in the video or image. Use your five senses to guide you: What can you see, feel, hear, taste, and smell? Observe by simply noticing with your senses. Describe your experience by putting non-judgmental words onto your observations. If you have any other thoughts, don't judge them, just bring your awareness back to your senses.

Interested in more mindfulness exercises? Here are two other mindfulness exercises that I love.

Reflection questions:

Did you have any intruding thoughts or judgments while practicing mindfulness of the images and videos? If so, were you able to bring your awareness back to the exercise?

When might mindful visualization be particularly helpful for you to use?

What may be some other images or videos that you would like to use in practicing mindfulness?

 

Happy Mindful Monday! Don't forget to follow and post using #MindfulMonday!

- Chelsea