Mindfulness: The Power to Change

One of the first steps in positive change is self-awareness, or mindfulness. First of all, we need to be aware of what we really want and what gets in the way of achieving it. Very often the barriers to change are internal, or

emotional. The more aware we become of our internal, or emotional state, the better prepared we are to make positive choices for change. For instance, if we want to change a communication pattern with another person,

such as expressing anger or impatience, we need to be aware of when this pattern happens. What is a typical situation? What are you thinking? What are you feeling? What sensations arise in your body? Beginning to notice

these things, without judgment, is the first step of change. Reflecting on past situations will help develop awareness for different behavior in the future. Then, developing moment-by-moment self-awareness when with that

person would be essential. You can practice this moment-by-moment self-awareness by doing the following exercise often throughout the day: Mini-Mindfulness Meditation Take a few deep breaths and become aware of your

body. Feel the sensations of the chair pressing against your body, your feet on the floor. Notice your shoulders, chest, stomach - just observing how you are in this moment - any sensations of tightness or tension. You can do

this with your eyes open or shut. If you practice this little exercise often during the day when you are relaxed, it will become second nature to you to check in with yourself often. Then, you will be more likely to do it in more

difficult situations, such as when you are triggered to react. If you notice your body tensing, your heart beating fast, your mouth getting ready to speak, you can just take a few breaths and take time to respond in a different

way. This gives you the freedom and power of choice, rather than acting out of an old habit.

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Practicing this simple mindfulness exercise


Most damaging Mindfulness helps us to make behavioral changes. Goal is to focus on present moment. Unfortunately, we tend to live in the past or future. Mindlessness. Often our state, like a trance. Speak thoughtlessly.

Grab cookie without realizing it. Being aware is first step in changing behavior. 3 things to learn to be aware of: Be aware of what we want to change in behavior. Be aware of what gets in the way. Be aware of feelings,

thoughts, self-talk, sensations in body, patterns of emotions. Take a moment to decide whether to act on thoughts, feelings. This helps reduce reactivity.

How do you learn to do this? It is important to check in with yourself often throughout the day to learn to observe yourself better. Do this when you are not triggered. Then you are more likely to remember to check in with

yourself when someone does trigger you. Then you can choose to stay mindful rather than be reactive.

Exercise of practicing mindfulness: Sit in chair for few minutes. Close eyes. Notice your body sensations on the chair, both feet on the floor. Become aware of breath. In and out. Notice sensation of breath. Breath in and out to

count of 4 each way. Breath in and out for a few minutes. Anytime your mind wanders off, bring it back to your breath. You don't have to totally clear your mind. Just allow the thoughts to come and let them go. As though your

mind is a stream, and your thoughts are leaves on the water. Just let them go by. Notice where your mind wants to go. Do not judge yourself, just observe. Open your eyes.