Leading with Emotional Intelligence: Hands-On ... - always yours

EMOTIONAL SELF-CONTROL TOOLS AND STRATEGIES 103
QUESTIONS AND ACTION APPLICATIONS
• Try this as you read through this mindfulness exercise. You
can do this breathing awareness exercise with your eyes
either open or closed. Spend five minutes focusing on your
breathing, feeling the air going through your nostrils. Feel
your chest fi lling up with air; notice the sensation of the air
leaving your body during exhaling. Hear the sounds around
you. Bring your attention to how your stomach is moving up
and down with each breath. Be aware of what you may be
saying about yourself and stay nonjudgmental, just pay attention
to it. Continue to focus on your breathing and stomach
rising. Now pay attention to your feet on the floor, what parts
are touching? Notice how your back feels against the chair
and stay focused on your breath, your feet, and any stories
you are telling about yourself. Continue this process of being
aware of your surroundings and breathing. Notice the subtle
lines and shadows in your room as you breathe until at least
five minutes go by. It is OK to do longer than five minutes. If
your mind wanders just gently bring back your awareness to
your breath. Just observe your thoughts as if you were in a
movie theater and your thoughts or memories are passing on
the screen. View them in a nonjudgmental way, being open to
what emerges. Congratulations—you did your first mindful
exercise, if you haven’t done this in the past.
• How did you feel after the mindfulness exercise?
• What differences in attention or energy did you notice?
• What patterns emerged for you?
• What do you need to do to make this a regular daily practice?