Listen carefully with your eyes closed to any sounds
Mindfulness you can hear. After 1 minute open your eyes and
write down everything you heard.
Challenge Cards
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Ring a bell or make a lasting noise with another
instrument or method. Ask someone to drop a feather and
watch it very closely as it floats to
Listen very carefully to
the ground.
the fading sound until
you are sure you can no Listen carefully to a piece of music
longer hear it. Listen very and draw a line on a piece of paper
carefully to the fading which matches the feeling created
sound until you are sure by the music.
you can no longer hear it.
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Close your eyes and ask a partner to pass you an Lie on your back outside and close your eyes so you
object that you can hold in your hands. can use all of your senses except for sight.
Touch and turn the Notice the feel of the
object describing each air, the feel of the
aspect in detail to your ground, the sounds that
partner and then swap surround you and any
places. smells that are present.
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Lie with your back on the floor and place a soft toy Find something with a strong
on your tummy. and pleasant scent e.g. lavender
or orange peel and place it close
Breathe in and out slowly and
to your nose.
deeply and try to concentrate
on the way your toy rises and Try to concentrate just on the
falls with your breathing. smell for a whole minute.
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Lie comfortably on your back on the floor. Move Sit in a room with your eyes closed.
your attention around your body by tensing and
Ask someone else to spray a perfume or
clenching your muscles and then relaxing them.
deodorant at the other side of the room
Hunch your shoulders, then let them go.
and, keeping your eyes closed, try to
Make your hands into fists notice the exact moment when the smell
then tighten the muscles reaches you.
in your arms before
relaxing them. Continue to
move around your body
repeating this.
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At the same time of every day, think of one thing to When you are eating, slow the process right down
be thankful for. and try to activate all your senses. Look carefully
at your food before you eat it.
What does it look like?
Bring it closer so you can smell it.
What does it smell like?
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As you place it in your mouth, be aware of the Take a walk and concentrate on the act of walking.
texture of the food and how it feels.
What movements does each leg perform in each
What does it taste like? stride?
Does the taste come in Which part of your foot hits
successive waves or all at the ground first?
once?
What does the ground feel
Can you recognise the like underneath your shoe/
individual tastes on foot?
your tongue?
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Try hot writing – choose Choose a subject to focus your thoughts or simply
a short period of time write about whatever arises in your mind.
such as one minute and
If you can’t think of what
try to keep your pen or
to write then write ‘I can’t
pencil moving for the
think of what to write…’
entire time.
Do whatever you need to in
order to keep writing.
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Listen really carefully to what someone else is Take a moment to think about how you are feeling.
saying. Which words would describe how you are feeling?
Stop doing anything else and give them your Can you trace back the origins of those feelings?
complete attention.
If you think of things you
wish to say, let the speaker
finish before you add your
thoughts.
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