Wellness BINGO Exercises

Sep 15, 2020 by SB Wellness Group

Wellness BINGO Exercises
Guide to Your BE MINDFUL BINGO Activities

GET PRESENT:
 Do five minutes of focused breathing and relaxation or try the following mindfulness exercise that will quickly take you away from a worried or anxious state and bring you to the present.
5-4-3-2-1 Exercise:
Right now, wherever you are look around and write down or simply say to yourself 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste.
For example: I see my keyboard, my computer screen, my family picture, my shoes and my planner. I can touch my chair, my hand, my pen and my dog. I can hear birds chirping, a car driving by and my dog snoring. I can smell my candle and coffee. I can taste my coffee I am currently drinking.
 
LET GO: List your top 3 worries at this time and use this mindfulness exercise to practice letting go of your worry and anxiety.
In a relaxed position, begin by focusing only on your breathing. Next, begin to focus on your 1st worry and then give it a name, such as fear, frustration or even Bob. With that name in mind, take 3 slow deep breathes and just accept and embrace that worry. Now take 3 more deep breathes and with each exhale say 'Let Go.' As you say 'let go' each time picture that named worry gently floating away, out to sea or up into the clouds. Take note of how you feel, perhaps more calm and relaxed?
Repeat this exercise with your next two listed worries.

GET LOST Guided Imagery Relaxation Exercise
Try this Guided Imagery Relaxation Exercise as a relaxation technique. Guided imagery uses your imagination to direct your focus in a way that is relaxing and healing.

Get in a very comfortable sitting or lying position. Make sure you are warm enough but not too warm and that you will not be interrupted by the phone, doorbells or needs of others. Now picture yourself walking in the sand on the beach on a sunny day. As you stroll along you feel the warmth of the sun on your back. You lay down on the sand. The sand cradles you and feels warm and comfortable on your back. The sun warms your body. You hear the waves crashing against the shore in a steady rhythm. The sound of sea gulls calling overhead add to your feeling of blissful contentment.

As you lay here, you realize that you are perfectly and completely relaxed. You feel safe and at peace with the world. You know you have the power to relax yourself completely at any time you need to. You know that by completely relaxing, you are giving your body the opportunity to stabilize itself, and that when you wake up you will feel calm, relaxed and able to get on with your tasks for the day. Now, slowly wiggle your fingers and toes. Gradually open your eyes and resume your activities.
 

 

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