Read: Why Are Meditative Relaxation and Mindfulness Important?
Mindfulness is a practice that will help you develop greater awareness and contentment by being in the
present moment. Too often, people are focused either on the past or on the future and do not have
a full focus on the present.
Daily Mindfulness Practice: Experiencing a Neutral Object
Mindfulness is not meant to be relaxation although at times it can be very relaxing, especially
while practicing. Mindfulness is developing full awareness of the present even when the present may
not be pleasant. Much of the time what makes the unpleasant even worse are the future or past-oriented
thoughts negatively evaluating it. When we allow the full experience of the moment, no matter what it
is, we allow the natural coping and healing to occur.
The following is part of a series of short mindfulness practice exercises to help train your brain to be
more mindful or present focus. They are meant to be used frequently throughout the day.
It is difficult to put mindfulness into words because it gives the impression that you should be saying the descriptions of the events to
yourself. Actually, however, mindfulness is just being aware of these things without having to describe
them. The audios are to help you get started by creating awareness. Eventually, you want to be able to
be mindful without an inner verbal description.
Mindfulness can be done throughout the day in the many different activities of
the day. This exercise is to focus fully on experiencing a neutral object without any preconceived judgment and
see how you feel about the object after your experience.
These audios are not imaginal experiences. It is necessary to actually engage in the behavior described. This
exercise helps with experiencing sensations in their pure form without any prior judgment.
Transcript of Audio: Experiencing a Neutral Object.
Choose a neutral object and explore the object. Run your hands over the object and experience the different shapes,
textures, and temperatures as you touch the object. What do you hear as you experience the object? Is there any sound as
you explore the object? What if you tap your finger against the object? What do you hear? Can you smell anything as you
experience the object? Notice the colors of the object and the different patterns. As you explore the object, does
your experience of it change. Does it remain a neutral item? Or do you develop any emotional reaction to it,
good or bad? Allow yourself to fully experience this item and see how you feel about it when you are finished.
"When you are in a state of
mindfulness you are actually
more aware and able to
engage in tasks..."
When I ask clients what they do for daily relaxation I usually get responses such as:
"I relax by watching TV every night."
"I have a glass of wine."
"I read a book."
"I go out with friends."
"I go to the gym and work out."
"I find gardening relaxing."
"I like to fish."
Although each of these activities may be perceived as relaxing and may even have an element of
mindfulness, they don't provide the brain and body with the deep meditative relaxation we
require. In fact, most of these activities are stimulating to the brain or the body rather than quieting.
What is Deep Meditative Relaxation?
When I refer to deep meditative relaxation,
I mean the type that allows our brain to enter an "alpha" state for a period of time. An "alpha"
state refers to our brain waves as measured by an EEG. When (non-invasive) electrodes are
attached to our heads to measure our brain waves, we find several different types occur depending
upon our degree of wakefulness.
The normal state of wakefulness in which we are fully aware and active is shown as "beta" waves.
Beta waves on the EEG are very active, not very uniform, and not deep are slow. This makes sense
as it is showing that the brain is active which includes thinking as well as physical activity
which the brain must direct. So, most of the statements above can be described by a "beta wave
When we fall asleep our brain slows down, and the brain waves become deeper, slower, and more
rhythmic as we progress through the deeper stages of sleep including theta and delta brain waves.
However, when we cycle back into dream sleep or "REM" sleep then our brain approaches the wakeful
state of the beta waves because our brain is active during dream sleep.
For most people who don't practice deep meditative relaxation, these are the primary brain waves
that they experience. However, with deep relaxation, meditation, hypnosis, and mindfulness people
experience the alpha brain wave state as well as the theta brain wave state (Chiesa, 2009;
Lagopoulos et al, 2009) which have been shown to have significant health benefits. READ MORE: page 2
Intro to Meditative Relaxation--page 1
What are the health benefits of deep meditative relaxation?--page 2
How do I do deep meditative relaxation?--page 3
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