Excel At Life--Dedicated to the Pursuit of Excellence in Life, Relationships, Sports and Career
Excel At Life logo
×

Excel At Life
Contents

Home

Apps

Cognitive Diary Examples

Passive-Aggressive Q&A

PsychNotes

Topics

Anxiety

CBT

Depression

Conflict

Goal Setting

Happiness

Jealousy

Motivation

Relationships

Self-esteem

SportPsych

Wellness

CBT Jealousy Depression Relationships Conflict Self-efficacy Happiness Goal-setting Motivation Wellness Sport Psych

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?

Popular Audios

Panic Assistance

Motivational Audios

Mindfulness Training

Rational Thinking

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.

Walking Up Stairs
curved line

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 focuses on experiencing the different sensations of walking up and down stairs.
  • Try this exercise on different stairs, at different speeds, for different lengths of time. Walking stairs can be tiring so this can also be useful for developing mindful awareness when you experience muscle fatigue.

Next Exercise

Transcript of Audio: Walking Up Stairs

As you walk through the rain allow yourself to fully experience the rain rather than judging the experience negatively or trying to avoid the rain. Notice the feel of the rain against your skin. Is it cold or warm? Does it softly touch your skin or does it sting with the force of the raindrops? Listen to the rain as it hits the ground and other objects. Can you hear different tones as the rain hits different objects? Can you smell the rain? What does it smell like? As you get wet from the rain notice the feel of your clothes against your skin. Notice the wetness and the temperature of your clothes. If you feel uncomfortable in the wet clothes, let yourself just “be” with the sensation without critiquing or judging it. Just experience the sensation of the wetness. As you let yourself “be” with the sensation, does your experience of it change? What does it feel like? Allow yourself to tolerate the discomfort. Continue to notice the changing sensations of the rain as you walk through it.

Mindfulness and Relaxation Methods
curved line


curved line