cultivate space

Practice Presence with These Mindfulness Techniques

The mind is constantly pulled in one direction or another, scattering thoughts and emotions which leave people feeling stressed and anxious. Finding the time to rest in quiet is essential to wellbeing in order to cultivate mindful spaces for positive mind-body balance. For busy individuals, it helps to find techniques which empty the mind and focus on a calming presence. Start with the following techniques to guide a mindfulness practice.

Mindful Breathing

Mindful breathing can be done standing up or sitting down, pretty much any time or place. A person just needs to focus on stillness and breath for a moment. Start by breathing in and out slowly. One cycle should last for approximately 6 seconds. Then begin with the following:

  • Breathe in through the nose, out through the mouth and let it flow effortlessly in and out of the body
  • Let go of thoughts for a moment or pending projects needing attention
  • Be still for one minute
  • Let breath enter and exit the body quietly and slowly
  • Let everything drift away until relaxation starts

Mindful Observation

Designed to connect people with the beauty of a natural environment, mindful observation helps a person focus on a natural object in the environment and watching it for a moment or two. The goal is to just notice what is there and relax in harmony with concentration on one thing. See what is in focus, visually explore all aspects and allow oneself to be consumed by its presence. This helps bring healing to the mind and rest to the body.

Mindful Immersion

The intention of this exercise is to cultivate contentment in the moment and escape persistent striving which creates suffering. Rather than anxiously wanting to finish a routine task, take the routine and fully experience the fullness of it all. Rather than laboring through and thinking of finishing, build awareness of each step it takes to complete the task and become fully immersed in the process. Take the activity beyond routine to align oneself with physical, mental and spiritual health.

Cultivation of Presence

Moment-by-moment awareness comes from coping with thoughts and feelings better which create stress in everyday life. With regular practice, mindfulness can become a lifestyle rather than letting emotions run life on autopilot. Harness the ability to root the mind in the present moment and deal with life’s challenges in a clear-minded, calm and assertive way. Focus on taking back recovery from addictive behaviors and thoughts. The more practice it takes, the better a person becomes at being mindful, engaged and present.


The Villa provides resources and information to support recovery from addiction. If you need help, call us. Let us guide you through the steps to get to a better place in recovery.