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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?

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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.

Stretching
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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 audio is a simple focus on stretching which is something we do in many ways in our daily lives. For this exercise, try using this method whenever you are stretching your body even if it is just stretching your hands or your neck.

Next Exercise

Transcript of Audio: Stretching

When you need to stretch your body, notice fully what it feels like as you stretch. Notice the tension right before you stretch and how you feel that tension. Notice where it is located. As you allow yourself to stretch, notice the movement of your body. Is there an initial increase in tension as you tighten your muscles and then a release of tension as you stretch them? What is your breath like as you stretch? Do you hold it and then exhale slowly? Or do you inhale slowly with the stretch and exhale quickly on the release? Do you make any sounds? Do you sigh or yawn as you stretch? Can you hear the movement of your clothing as you stretch? Notice the complete movement of your body with the full stretch. What does your body feel like after you release your stretch? Notice the difference in your body and how your muscles feel.

Mindfulness and Relaxation Methods
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