Figure 8 Breathing

For this breathing exercise, you’ll use your finger to trace a number 8. You’ll inhale around one loop of the 8 and exhale around the other loop. You’ll start and hold in the center of the number 8.

This is something you can do anywhere when you need a moment to pause and clear your mind. You can use the figure 8 printable or you can just trace an 8 in your palm.

To start, place your finger on the star in the center of the 8. Follow the arrow around the inhale loop, breathing in deeply to fill your lungs. When you reach the star in the center again, hold the breath in your lungs for 2 to 3 seconds. Then, follow the arrows around the exhale loop, blowing all of the air out of your lungs.

Inhale, hold, exhale.

Inhale, hold, exhale.

Repeat this pattern around the loops 10 times. As you move your finger around the 8, notice how the paper feels under your finger. Then, give it a try in the palm of your hand.

When you are done, notice how your body is feeling. Notice your thoughts. Notice how your finger feels.

Exercise from: Mindfulness Activities: 27 Mindfulness Exercises for Mindful Mornings Activities, Created by Counselor Keri

We’ll use the shape of the starfish to guide our breathing exercise. This is something you can do completely on your own without anyone guiding you. You’ll use this shape and your finger to control and slow your breathing in order to calm your your body and mind.

Place your finger on the start position and trace the outline, breathing along with the inhale and exhale guide. As you trace the lines, try to push all of your other thoughts out of your mind. Focus on fully filling your lungs and releasing all of your air slowly as you exhale. Repeat this pattern ten times.

Exercise from: Mindfulness Activities: 27 Mindfulness Exercises for Mindful Mornings Activities, Created by Counselor Keri

For this breathing exercise, all you need is your hand! We can practice with the picture, but this is something you can use anytime anywhere with your own hand.

To do this breathing exercise, you'll use 1 finger from one hand to trace the picture or trace your own fingers on the other hand. Start at the top of your thumb. Inhale as you trace down into the web between your thumb and pointer finger. Hold just for a couple of seconds and then exhale as you trace up your pointer finger.

You'll keep tracing your fingers, inhaling as you trace down the finger and exhaling as you trace up the finger. Repeat this breathing pattern 10 times.

As you control your breathing, notice how your hand feels as you trace it. Pay attention to the sensation on your skin as your finger moves up and own your fingers.

When you are done, notice how your body is feeling. Think about a time when you could use this breathing exercise in the future.

Exercise from: Mindfulness Activities: 27 Mindfulness Exercises for Mindful Mornings Activities, Created by Counselor Keri

Today we're going to try a guided meditation activity. We'll take a mental trip to the ocean. Optional: calming ocean sounds/video (imbedded in post on the left)

Tropical Beach Ambiance on Island in Thailand https://www.youtube.com/watch?v=DGIXT7ce3vQ

As always, sit comfortably in your space. If you want to close your eyes, you may. If you want to keep your eyes open, that's okay too. Let's start by taking a deep breathe in, completely filling our lungs. Now slowly blow that breath out, feeling calmness spread over your body.

Imagine you are sitting at the edge of the ocean. Feel the warm, grainy sand under your palms. Imagine a wave rolling in and gliding over your toes. Imagine the sound of the waves rolling in along the shoreline.

Now, imagine you look out into the water and see a whale peeking out in the distance. Imagine how the whale blows water up into the air as it breathes. Turn your attention to your own breath. Breathe in deeply through your nose, filling your whole belly. Blow it out through your mouth. do that a few more times now, feeling control over your own breath.

Imagine the sound of the waves again now. Listen for them to gently crash on the shoreline. Feel your heart rate slow down to a calm, even pace. Watch the waves gently roll in. Notice the predictable rhythm of the waves. Notice the rhythm of your own body. What rhythms can you identify right now?

Allow yourself to breath in the warm, salty air. Exhale slowly.

Exercise from: Mindfulness Activities: 27 Mindfulness Exercises for Mindful Mornings Activities, Created by Counselor Keri

The Howard W. Peak Greenway Trail System (Greenway) is a growing network of approximately 80 miles of developed multi-use and accessible trails. The Greenway trails wind through natural landscapes along many of San Antonio’s waterways. Walk, run, ride your bike, explore San Antonio's Parks and Recreation Greenway Trails and enjoy being outdoors!

https://www.sanantonio.gov/ParksAndRec/Parks-Facilities/Trails/Greenway-Trails

For this exercise, we'll be walking around and moving, noticing what's happening around and inside of us in the moment. Please go outside.

Before getting started, take a moment to let go of your thoughts about the past and the future so that we can focus on the present. Now, for our activity, we're just going to silently walk. As we walk, we'll use our senses to notice the world around us. We'll notice things we normally don't notice because we're too buy or because our minds are too full. If you find yourself thinking about something other than what's happening right now on our nature walk, take a moment to pause and push those thoughts away for later.

This might feel a little different and that's okay. If you need some help figuring out how to notice what's happening, think about these things:

-How does the ground feel under your feet? -What sounds to you hear? -How does the world around you smell? -Notice how the weather feels on your skin. -Look around and find something beautiful. -Reach out and touch something. How does it feel on your fingers?

Walk. Just notice. Just enjoy.

Debrief: What did you enjoy the most about nature in the moment? -What did you notice that you have never noticed before?

Exercise from: Mindfulness Activities: 27 Mindfulness Exercises for Mindful Mornings Activities, Created by Counselor Keri