by Claire N. Agard, PhD, CCTP
1. Not Mine” Meditation (Time Required: 1-5 minutes). The Benefits: Teaches emotion regulation and mindfulness.
How It Works:
a. Sit up straight, each foot planted into the ground, hands resting on each thigh, palms towards the sky. Gently make a fist with each hand, while still leaving your hands resting on your thighs. Close your eyes if you’re comfortable doing so.
b. This is a mindfulness meditation, so there is no need to breathe in a controlled way. Just sit still and breathe naturally.
c. As you notice a feeling or a thought float into your awareness, squeeze you left fist if you feel negative about that feeling or thought. Squeeze your right fist if you feel positive about that feeling or thought. Regardless of which fist you squeeze, repeat “not mine” in your head and release the thought or feeling.
d. Set a timer and do this meditation for a few minutes. You can start this meditation by doing just one minute and slowly adding a minute each time you do it.
Meditation takes practice, and the more you do it, the easier it is to sit for longer periods.