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Popular Articles

Crazy-Makers: Dealing with Passive-Aggressive People

Why Are People Mean? Don't Take It Personally!

When You Have Been Betrayed

Struggling to Forgive: An Inability to Grieve

Happy Habits: 50 Suggestions

The Secret of Happiness: Let It Find You (But Make the Effort)

Excellence vs. Perfection

Depression is Not Sadness

20 Steps to Better Self-Esteem

7 Rules and 8 Methods for Responding to Passive-aggressive People

What to Do When Your Jealousy Threatens to Destroy Your Marriage

Happiness is An Attitude

Guide to How to Set Achieveable Goals

Catastrophe? Or Inconvenience?

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Relaxation for Children

Loving Kindness Meditation

Self-Esteem Exercise

Lies You Were Told

Choosing Happiness

Audio Version of Article: Crazy-Makers: Passive-Aggressive People

Audio Version of Article: Why Are People Mean? Don't Take It Personally!

Audio Version of Article: Happiness Is An Attitude

All Audio Articles

Daily Mindfulness Practice: Free Audio Download

by Monica A. Frank, Ph.D.

The following is part of a series of audios to teach how to practice mindfulness. Developing your ability to focus on the present moment can reduce distress and improve well-being.

Touching a Door Knob
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Index for Mindfulness Audios

Additional reading:

Some tips for using these audios:

  • Start with the Understanding Mindfulness audios to learn about mindfulness.
  • These short practice exercises are to help train your brain to be more mindful when engaged in daily activities.
  • The audio format is just for convenience to help learn the material. You can also read the transcript. When you practice, however, you should engage in the behavior mindfully without listening to the audio.
  • The best way to train your brain to be more mindful is to practice in short sessions throughout the day while engaged in your normal activities.
  • The descriptions are an artificial way to help you get started. Eventually, the practice of mindfulness is being aware of what is described without using an inner verbal description.
  • This exercise is to focus fully on touching a door knob and your immediate experience after touching the door knob. This exercise is excellent training for using a common experience as a trigger for mindfulness. The more you do this exercise, it will become a reminder and train your brain to trigger mindfulness for whatever you experience after touching the door knob.

Next Exercise

Transcript of Audio: Touching a Door Knob

As you touch a door knob, allow yourself to fully notice the door knob. What does it feel like to your hand? Is it smooth or rough? Is it cold or warm? Notice the shape of the door knob. Explore it with your fingers. What does the door knob look like? Notice the color of the door knob. Is it shiny or dull? Does the door knob make a sound as you turn it? Does it turn easily or does it take some effort? Notice the muscles in your hand that tense and flex as you touch and turn the door knob. To increase your practice of mindfulness, try and be aware of every time you touch a door knob. Let touching a door knob be a cue for your mind to become fully present with whatever you are doing, your immediate experience after you touch the door knob. You may also use this technique with other objects to help you remember becoming mindfully aware of what you are doing.

Mindfulness and Relaxation Methods
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