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How their skin responds to its manipulation įocusing on the single object of the raisin is meant to bring the participant’s mind to the present, to what is right in front of them.

The facilitator then asks them to pay careful attention to: In this exercise, the facilitator provides participants with a few raisins and asks that they pretend they have never seen a raisin before. This is a great introductory exercise for beginners to start practicing mindfulness since it can be attempted by anyone with any kind of food (although one with an interesting or unusual texture, smell, or taste is best). There are many different mindfulness exercises mentioned here which were specifically put together for the aim of reducing social anxiety disorder however, the first three exercises are commonly used in group sessions to encourage mindfulness.Ī description of each of these group exercises can be found below.

Session 9: Breath Focus without Guidance.

Session 8: Acceptance of Social Anxiety.

Session 6: Acceptance of Social Anxiety.

Session 5: Acceptance of thoughts and feelings exercise.

Session 4: Mindfulness of the breath, sounds, and thoughts.

The treatment plan’s mindfulness exercises went as follows: The first portion of each session is devoted to a short mindfulness exercise and discussion. The treatment plan involves groups of about 8 members meeting for 2 hours, every week for 12 weeks.

In this example, the exercises used have proven effective for treating social anxiety disorder in particular however, they can be applied to many other group settings with positive results. It is a good example of how mindfulness exercises can be incorporated into a group setting for its various benefits. One such group mindfulness-based treatment program by Fleming & Kocovski (2007) aimed to reduce social anxiety. Here are four exercises from such groups. In a global climate with few clinical psychologists in relation to the need for them, and in a time when individual therapy time is limited and expensive, the proven efficacy of group-based therapy is great news.Įven if you do not feel a need to visit a therapist, there are mindfulness-focused groups that share and deepen meditation practice (Brach, 2016). There is also evidence that group mindfulness meditation therapy is as effective as individual CBT (Sundquist et al., 2015). It is as effective as cognitive-behavioral therapy (CBT), a staple of the clinical psychology world (Kocovski, Fleming, Hawley, Huta, & Antony, 2013). Group therapy that incorporates mindfulness has shown some promising results. Mindfulness Techniques for Depression, Anger, Addiction, and AnxietyĤ Mindfulness Activities for Groups and Group Therapy.5 Simple Mindfulness Exercises from Dialectical Behavioural Therapy.Introducing Dialectical Behavioral Therapy (DBT).5 Fun Mindfulness Interventions, Techniques, and Worksheets for Adults.4 Mindfulness Activities for Groups and Group Therapy.These science-based, comprehensive exercises will not only help you cultivate a sense of inner peace throughout your daily life but will also give you the tools to enhance the mindfulness of your clients, students, or employees.

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Let’s dive in!īefore you read on, we thought you might like to download our three Mindfulness Exercises for free. Hopefully, this article can provide the direction for you to give mindfulness a try either in your own life, your therapy, or your coaching sessions.

Try it again! Sometimes the only thing standing between our goals and us is a little bit of direction. If you have already tried meditation, mindfulness or other positive psychology interventions before, you may have thought it “wasn’t for you” after a couple of tries.īut like any skill, mindfulness takes practice. The amazing benefits of practicing meditation and mindfulness are available to everyone who has the time to practice these skills. People who meditate are happier, healthier, and more successful than those who don’t.