12 / 20
10 • PSYCHOSIS
+
substance use
Mindfulness
Mindfulness is a technique that helps you focus on your internal or external environment,
without being distracted or concerned by what surrounds you. Mindfulness can be applied to
any task that you do, such as doing the washing up, or brushing your teeth for example. This
particular activity is to show you how to use mindfulness skills to pay particular attention
to a routine activity (walking). This technique might seem difficult to start with, but if you
practise, it will become easier.
1
First, find a place where you can walk up and down without worrying about who
might see you. It doesn’t matter where you are, as long as you can take about
10 steps.
2
Stand in a relaxed posture with your feet pointing straight ahead and your arms
hanging loosely by your sides. Look straight ahead.
3
You will practise walking like it is the first time you have ever walked. Start
walking and while you are walking, practise paying attention to all the physical
and other sensations that occur — sensations that you probably would not
normally be aware of. Start by bringing your focus to the bottoms of your feet,
noticing what it feels like where your feet contact the ground. Feel the weight of
your body transmitted through your legs and feet to the ground. You may like to
flex your knees slightly a couple of times to feel the different sensations in your
feet and legs.
4
Next, transfer your weight onto the right foot, noticing the change in physical
sensations and your legs and feet as your left leg ‘empties’ of weight and pressure
and your right leg takes over as support for your body.
5
With the left leg ‘empty’, allow your left heel to rise slowly from the floor, noticing
the change in sensations in your calf muscles as this happens. Allow the entire
left foot to lift gently off the floor until only your toes are still in contact with the
ground. Slowly lift your left foot completely off the floor and move your left leg
forward, noticing the physical sensations in your feet, legs and body change as
your leg moves through the air.
6
Place your left heel on the ground in front of you and allow the rest of your left
foot to make contact with the floor. As this happens, notice the changes in physical
sensations that occur as you transfer the weight of your body onto your left foot
from your right foot. Allow your right foot to ‘empty’ of weight.