Mindful Watching helps you calmly focus on your surroundings.
What is Mindful Watching?
This tool can help you learn how to calmly focus on the present moment.
During the mindfulness exercise, you are guided by relaxing audio to notice the different things you can see around a farm – the shape, textures, light, depth, and little details of the garden, animals, and fruit.
How does it help?
Mindful Watching can improve your awareness and ability to focus on what you can see around you. It can help you learn to notice when you’ve become distracted by your thoughts and redirect your attention to what you can see. This can be helpful if your thoughts are upsetting or distressing because you can find relief by simply looking around you.
What is mindfulness?
Mindfulness is about calmly focusing on the present moment. This involves holding your attention to the feelings in your body or what you can sense around you, observing thoughts and emotions as they come and go, and redirecting your attention to where you want it to be.
It’s not about trying to “not think” or clear your mind. It’s about noticing your thoughts and letting them pass, like watching clouds in the sky. Doing this can often result in a feeling of calm.
What if mindfulness doesn’t work for me?
Some people struggle with being mindful when it’s in the form of meditation or sitting still. If this is the case for you, then you could try practising mindfulness more actively by doing something that gets you moving. For example, you could focus on your senses or the feelings in your body while walking in the bush or going for a swim.
The key is to find the right activity for you and then practise staying focused, noticing thoughts, and redirecting your attention to what you are doing in the present.
How to be mindful?
There are different ways you can start being more mindful:
- Focusing your attention on your senses and feelings in your body during routine activities, such as eating breakfast or showering.
Try Mindful Watching now
Small Steps Toolbox
These tools have been developed to help with feelings of anxiety, stress, or low mood. Each tool only takes a few minutes. Health and wellbeing is an ongoing journey - so try them out and see what works for you.
This tool can give you insight into how what you’re doing affects your mood, and recommends activities that can improve how you’re feeling.
This tool can help to identify unhelpful patterns in your thoughts and beliefs and reframe them over time to help you feel better and make decisions that support your overall sense of wellbeing.
During this exercise, you’ll be guided to identify sensations in your body that you often experience when feeling upset. You can use these as signals to react differently, use a tool, or engage in self-care.
Learn to appreciate the small things in life through practising gratitude. Doing this regularly can help lift your mood and make you feel happier.
Teach your body how to relax better through muscle relaxation. The key is learning to apply this skill in everyday life to the entire body so that you’re not tensing muscles when you don’t need to.
This reflective technique involves slowly breathing in and out to help you feel calmer and more relaxed. This tool is guided by an animated image that inflates and deflates.
This skill involves fully focusing on what a person is saying, rather than selectively hearing. In this exercise, you’ll practice listening and develop an awareness of when you’re not paying attention.