Increase Control of Your Mind
Stop letting your mind be in control of you
Wise mind skills take a lot of practice. As with any new skill, it is important to practice before you need the skill. If you practice before you need the help, the skill will be easier to use. Practice with your eyes closed and with your eyes open. Read below for ways to take hold of your mind.
More “Observe” Skill Practice Exercises
- Tense & Release. Clasp your hands together as shown in the picture.
Squeeze your hands tightly for 15 seconds. Release your hands. Notice how long it takes before you can’t sense it any longer. - Temperature Sensations. Notice what your hand feels like on a cool surface (such as a table or chair) or a warm surface (such as your other hand)
- Grounding Your Body. Focus your attention on the parts of your body that are touching other things (like the ground or a chair)
- Observe Sounds. Listen for as many different sounds as you can hear in the current moment.
- Follow the Breath. Follow your breathe in and out; notice the sensation of your belly rising and falling.
- Watch Your Mind & Change the Channel: Picture the thoughts in your mind as appearing on a t.v. screen. Notice the channel your mind is on – it shows what you are thinking about. Change your thoughts to a new channel. When your mind wanders, bring it back to your new channel.
