Advanced Mindfulness Skills 101Now, once again, redirect your attention. This time, put your focus on your sense of smell. Notice
any smells that are in the room, pleasant or otherwise. If you don’t notice any smells, just become aware
of the flow of air moving into your nostrils as you breathe in through your nose. Try your best to maintain
your focus on your sense of smell. If you become distracted by any thoughts, return your focus to your
nose. Take a minute to do this, and keep breathing slow, deep breaths. [Pause here for one minute if
you are recording the instructions.]
When you are finished noticing any smells, once again redirect your focus to your thoughts and
judgments. Notice any thoughts or judgments that arise in your mind, and when they do, allow them to
float away by whichever means you found successful in the last exercises. Allow the thoughts and judg-
ments to leave you without getting stuck on them. Take a minute to do this, and keep breathing slow,
long breaths. [Pause here for one minute if you are recording the instructions.]
Now redirect your attention to your sense of touch. Notice the sensation of whatever your hands
are resting on. Or, keeping your eyes closed, reach out with one of your hands to touch an object that
is within reach. Or, if there is no object within reach, touch the chair you’re sitting in or touch your leg.
Notice what the object feels like. Notice if it’s smooth or rough. Notice if it’s pliable or rigid. Notice if it’s
soft or solid. Notice what the sensations feel like on the skin of your fingertips. If your thoughts begin to
distract you, simply return your focus to the object that you’re touching. Take a minute to do this, and keep
breathing slow, long breaths. [Pause here for one minute if you are recording the instructions.]
When you are finished noticing any touch sensations, once again redirect your focus to your thoughts
and judgments. Notice any thoughts or judgments that arise in your mind, and when they do, allow them
to float away by whichever means you found successful in the last exercises. Allow the thoughts and
judgments to leave you without getting stuck on them. Take a minute to do this, and keep breathing slow,
long breaths. [Pause here for one minute if you are recording the instructions.]
Now, slowly, open your eyes. Keep breathing slow, deep breaths. Take a few minutes to focus your
visual attention on the room you’re sitting in. Notice the objects that are in the room. Notice how light
or dark the room is. Notice the different colors that are in the room. Notice where you are in the room.
Move your head to look around. Take in all the visual information that you can. If your thoughts begin
to distract you, simply return your focus to the room you’re looking at. Take a minute to do this, and keep
breathing slow, long breaths. [Pause here for one minute if you are recording the instructions.]
When you have finished noticing any visual sensations, once again redirect your focus to your
thoughts and judgments. But this time, keep your eyes open. Pick a few objects in the room to focus on.
But in your mind, continue to notice any thoughts and judgments that arise, and when they do, allow
them to float away. Allow the thoughts and judgments to leave you without getting stuck on them. If
you need to close your eyes to do this, that’s okay. But open your eyes once the thoughts have floated
away, and return your focus to the room you’re in. Continue to monitor your thoughts and judgments
and continue to let them go without getting stuck on them. Take a minute to do this, and keep breathing
slow, long breaths. [Pause here for one minute if you are recording the instructions.]
When you’ve finished, if you still have time left, continue to switch your focus between your thoughts
and judgments and what you notice visually. Then, when your timer goes off, take three to five slow, long
breaths and return your focus to the room.