Deepen your mindfulness practice

On this page, you can explore seven different mindfulness exercises through videos. The videos were recorded as part of a thesis project at Laurea University of Applied Sciences.

Instructions for watching videos

• Watching the embedded videos on our website requires you to have accepted all cookies on our website.
• You can enlarge the viewing window to full screen.
• We recommend watching the videos in HD format. You can adjust the video quality in the settings of the YouTube player when you start the video.

1) This moment

The aim of this practice is to learn mindfulness skills and to bring your attention to this moment. It is recommended to sit on a chair during this practice and if possible, find a quiet place for doing this practice. Afterwards, you can spend a moment reflecting on everything you observed during the practice. Remember that there is no right or wrong way of doing this practice. You are enough just as you are.

• Is the video not showing or appearing blurry? Please check that you have accepted all cookies on our website. You can enlarge the viewing window to full screen. We recommend watching the videos in HD format; you can adjust the video quality in the settings of the YouTube player.

2) Mindful breathing

The aim of this practice is to be aware moment to moment. It is recommended to sit on a chair during this practice and if possible, find a quiet place for doing this practice. Afterwards, you can spend a moment reflecting on everything you observed during the practice. Remember that there is no right or wrong way of doing this practice. You are enough just as you are.

• Is the video not showing or appearing blurry? Please check that you have accepted all cookies on our website. You can enlarge the viewing window to full screen. We recommend watching the videos in HD format; you can adjust the video quality in the settings of the YouTube player.

3) Mindful walking

Mindful walking is a practice that will help you develop your mindfulness skills. You can do mindful walking outdoors or indoors. Find a quiet place where you can walk a short distance without interruptions. If you are doing the practice indoors, you can opt to walk from one end of a room to the other, or in a small circle. When doing this practice for the first time, you can walk more slowly in order to be more aware of your body and its sensations. After a while, you can start walking at your normal pace or even faster, including this practice in your everyday life. Please pay attention to your safety when doing this practice outdoors. Afterwards, you can spend a moment reflecting on everything you observed during the practice. Remember that there is no right or wrong way of doing this practice. You are enough just as you are.

• Is the video not showing or appearing blurry? Please check that you have accepted all cookies on our website. You can enlarge the viewing window to full screen. We recommend watching the videos in HD format; you can adjust the video quality in the settings of the YouTube player.

4) Mindful eating

You can do this mindfulness practice anywhere. The aim of this practice is to sense your food with all your senses while being present in this moment. Afterwards, you can spend a moment reflecting on everything you observed during the practice. Remember that there is no right or wrong way of doing this practice. You are enough just as you are.

• Is the video not showing or appearing blurry? Pleae check that you have accepted all cookies on our website. You can enlarge the viewing window to full screen. We recommend watching the videos in HD format; you can adjust the video quality in the settings of the YouTube player.

5) What do I want to wish myself today?

The aim of this mindfulness practice is to be present in this moment while listening to yourself and your own wishes with kindness and self-compassion. Afterwards, you can spend a moment reflecting on everything you observed during the practice. Remember that there is no right or wrong way of doing this practice. You are enough just as you are.

• Is the video not showing or appearing blurry? Please check that you have accepted all cookies on our website. You can enlarge the viewing window to full screen. We recommend watching the videos in HD format; you can adjust the video quality in the settings of the YouTube player.

6) Seated meditation

During this meditation, you will practice your mindfulness skills by observing your own breathing, your bodily sensations and by noticing your thoughts. It is recommended to sit on a chair during this practice.  Afterwards, you can spend a moment reflecting on everything you observed during the practice. Remember that there is no right or wrong way of doing this practice. You are enough just as you are.

• Is the video not showing or appearing blurry? Please check that you have accepted all cookies on our website. You can enlarge the viewing window to full screen. We recommend watching the videos in HD format; you can adjust the video quality in the settings of the YouTube player.

7) Mountain meditation

We can experience the ever-changing nature of our mind, body and the outside world in our lives and our mindfulness practice. This practice will guide you on a journey of exploration to your own mind and body fully aware of what is right now. Afterwards, you can spend a moment reflecting on everything you observed during the practice. Remember that there is no right or wrong way of doing this practice. You are enough just as you are.

• Is the video not showing or appearing blurry? Please check that you have accepted all cookies on our website. You can enlarge the viewing window to full screen. We recommend watching the videos in HD format; you can adjust the video quality in the settings of the YouTube player.

Note! The materials are not permitted to be copied. The copyright holders have granted permission for the materials to be published on the FSHS’s website.