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20 Unique Business Ideas That Don’t SuckHere's the quick list (the detailed list is below):Private Lessons InstructorEvent PlannerPersonal TrainerMobile DetailerDJ for EventsVideographerMessage TherapistLawn Care Business OwnerFreelance DesignerTutor (for Students)Freelance WriterPhotographerPet Hotel OwnerWeb DesignerTech Support ProfessionalInterior DesignerOnline Store CreatorHealth ConsultantBloggerProblem Solver1. Private Lesson InstructorMusic, sports, and dance are the most common types of lessons out there, but the possibilities are endless. What is something that you enjoy doing that others might like as well? You just have to be willing to teach and you can start your own studio one lesson at a time.2. Event PlanningIf you’re an organized person, you’ll probably do well with an event planning business. If you enjoy coordinating elements of weddings, parties, and other occasions, this could be a great side business for you. Plus, there’s little overhead involved, which means more money in your pocket.3. Personal TrainerIf you spend a lot of time in the gym, why not capitalize on it? People make promises at the beginning of each year to get in shape, so be ready to heavily promote your services in November and December. You’ll also need to be ready to get people in shape for the summer, so make sure to get the word out around March each year. If you really want to make money with economies of scale, create a ‘boot camp’ class and charge admission.4. Mobile DetailingThis was one of the first businesses I started as a teenager and actually lasted through college. The start-up costs were less than $100 and you could easily make that with one or two jobs. Don’t limit yourself to cars and trucks – think bigger and target people with boats, planes, and RVs. Buy a detailing starter kit and get going.5. DJ for EventsHow many weddings have you been to with a terrible DJ? If you have an ear for music and throwing parties, you might consider starting a business as a DJ.6. VideographerThe door to technology is wide open today giving video production aficionados the ability to use their creativity for profit. A good quality HD video camera, sound equipment, and video editing software can put you on your way to creating online videos and even TV commercials for local businesses. You can even stay small scale and target small events like weddings and graduations.7. Massage TherapyOpening a spa could be a great business if done right. Obtaining your massage therapy certification can take a few months, but it may be the ticket to a great side business.8. Lawn Care BusinessOne of my first businesses after college was a lawn care business. It’s surprisingly easy to get started as long as you’re willing to do the work. The biggest hurdle was battling the changes in weather, but it was a good business overall.Bonus: 100+ ideas to make extra money from home, part-time, weekends, and eveningsLet me send you a copy of my Make Extra Money Starter Kit. Just let me know where to send it (takes 5 seconds).Give Me the PDFWe won't send you spam. Unsubscribe at any time.9. Freelance DesignerIf you have an eye for designing ads and other graphics, you can turn it into a profitable business. This is the perfect business idea for creative college students or for a stay at home parent who wants to make extra money.10. Tutor StudentsMy wife makes extra money by tutoring other medical school students in anatomy. The possibilities are endless when it comes to types of students and subjects so don’t be afraid to let others know of your willingness to tutor. If you have too many people coming to you for help, you might consider hiring out others to cover the lessons.11. Freelance WriterYou don’t need to be a blogger to make money online almost immediately. If you’re willing to research topics and write articles, you can start up a freelance business and make anywhere from $15 to $50 or more an article. If you have a favorite blog that you read, ask the editor if they hire staff writers and you might just land your first writing gig.12. PhotographerA quality photographer can charge upwards of $2,000 – $4,000 or more for weddings and other events. A few gigs each year could result in a healthy little business for someone who is good with a camera.Taking care of pets while people are on vacation can be a nice way to earn extra money. It can even turn into a full-fledged business if you’re willing to turn an outside shed into a temperature controlled pet hotel. I thought the idea was crazy too until I needed to board my dog for a week and found a small business in our town called the Hound Hotel. With over twenty rooms at $15 a night, they were making a nice stream of income with their doggy hotel.14. Web Designer15. Tech Support ProfessionalSmall businesses don’t always have the money to hire a full-time IT department and that’s where you come in. Contract with small businesses to be their 24-hour tech support or provide online support to websites owners who are clueless when it comes to fixing a crashed site.16. Interior DesignerSome states require that you pass a certification test to become an interior designer. If you’re serious about this business idea, that should be good news to you – a lot of people might give up on pursuing it as a business with this barrier to entry. Don’t let that keep you from starting a business as an interior designer if you’re really passionate about it!17. Online Store Owner18. Health ConsultantThis is another area that might require certification depending on your state. If you want to become a registered dietitian or nutritionist, you may need to pass an exam and take continuing education courses. But the overall job outlook for this field is expected to rise, so now might be a good time to get started with business as a health consultant.19. BloggerThere’s no question that a blog can eventually develop into a business. Revenue from advertising, affiliate sales, products, and eBooks can turn a website into business in itself – but it takes time. For nearly every full-time blogger out there, it started as a hobby and grew into a business.20. Problem SolverThe last idea is a little vague, but it’s really all about creating something that people need and going after it 100%. One of my favorite new businesses (or ‘why didn’t I think of that’ idea) is Dollar Shave Club. For $1 a month, they’ll send you a razor every month – genius! Their video has gone viral and the idea is catching on. They identified a problem and started a business to fix it – and that’s what it’s all about.

Apply through Local Electricity Office (customer care centre)Applicant should go to the Local Electricity Customer care centre office personally to apply. Link for customer care centre :Link for centerApplication Form can be collected from concerned Electricity Customer Care Center of WBSEDCL @ Rs 5 only. ORApplication Form may be downloaded from WBSEDCL website (www.wbsedcl.in), at free of cost. Link for form : Form LinkSubmit the completed form along with documents to concerned Customer Care Center. Link for Customer care center: Link for Customer care centerAll the documents will be verified by the concerned Customer Care Center and a receipt cum Quotation for Earnest Money will be issued.Pay the amount at concerned customer care within 15 days of issuance of quotationAfter the payment is made, authorized representative of WBSEDCL will inspect premises to ascertain the details as per application.If there is any deviation found, authorities will suggest action to follow.If all are satisfactory, authorities will issue a Quotation for Service Connection and Security Deposit.Authorities will also inspect the common space for proper illumination and proper ventilation which should be free from any hindrances for installing the required meter(s).Applicant has to pay the advised service Connection Charge & Security Deposit shall have to be deposited at concerned Customer Care Center.After the payment is made, connection will be provided as per scheduleApply through WBSEDCLPlease use the following link to reach the online portal for applying to get electricity connection in West Bengal. Online portal linkIn the opening page, an applicant will have option to select from the given list.Please click select “LT Others” (for home consumers) to reach the next pageIn the new page you can create your new user id by selecting new user option. Applicant has to create user id by filling the prompted details and also authentication by using email id will be prompted. Once applicant completes the proceeding can enter login credentials to reach the next page for applying.In the new page select appropriate option to get the next pageIn the given page applicant has to select Region, Customer care center, consumer type, purpose of supply, address, type of electrical instruments and other details.Page will prompt the applicant to get the quote for amount to be paid by filling information as applicable and finally hit “Submit All Details” icon.Once submission is done, applicant can note down the application number displayed for future reference.Use the “Quotation letter” button to print the quotation letter.In the new screen please enter the application number to get the .pdf file and take printoutIn order to make payment, go to the page: Link for pagePlease select the payment mode. In the new page given, login with user name and passwordThe new page will display the details along with fees to be paid.Follow the screen prompts and make payment for the service.From this point on wards actual process of how to apply in person will be continued to give connectionRequired DocumentsClearances for establishment from the Pollution Control Board concerned where applicable .( residential / residential-cum-commercial premises of more than 100 flats)Self- certification for electrical installation of the premises of the consumer for which new connection is being applied for or the test results duly signed by the licensed Electrical ContractorRequisite Earnest Money as follows: Purpose of supplyIndustrial load - Rs.2,000/-For commercial purpose of contract - Rs 1,000/- demand of 10 KVA and aboveEarnest money shall also be taken from a State / Central Government department /office, State / Central Government hospital, non-profit making educational and research institutions including public libraries owned and run by either State Government or Central Government.For purpose other than (i) &(ii) above - Rs 200/-Proof of occupation or ownership of a premises through any one of the documents (Passport / Voter Identity Card / Rent Bill / Telephone Bill / Municipal or any other Tax Bill / Ration Card / Certificate from Panchayat)The detailed list of electrical equipment’s with number and corresponding wattagesFor LV & MV consumers, a sketch of new line required for service connection showing the premises from existing LV & MV line is required to be submitted by the intending consumer.NOC from issuing authorityLand PaperAadhar CardPhotograph of the applicantOffice Locations & ContactsHead Quarter Of WBSEDCL, Vidyut Bhavan,DJ Block, Sector II, Salt Lake City,Kolkata, West Bengal – 700091Ph : (033)2262-2641/40Link for Contacts : Link for contactsEligibilityThe owner of the proposed property for which the supply is requiredIf the applicant is not the owner of the premises for which supply is required, then he or she should produce a consent letter from the owner of the premiseIf the owner is not available or not intended to give consent letter, then the applicant should provide…proof of his/her being in lawful occupation of the premises execute an indemnity bond in Form 6 acceptance to pay security deposit twice the normal rate.FeesCharge differs with requirement. So, authorities estimate will give actual figure of amountValidityElectricity connection will exists till the premises exists.Processing TimeProcessing time varies from 30 / 60/ 90 / 150 / 180 / 270 daysRelated VideosWest Bengal - Obtain Electricity ConnectionInstructionsThe lawful owner / occupier of premises can apply for the new electricity connection.The applicant should apply in A-1 form at the section office domestic/commercial and for industrial at Sub-division/division along with no objection certificate if required.After load survey, he will be given quotation for payment of charges which includes Service connection charges , Service Line Charges, Security deposit etc.After payment of above charges the consumer will submit a Test report from the Licensed electrical contractor for the wiring.The service connection will be released as per the chronological order.Required InformationFull name of the ApplicantGenderAgeDate of BirthFather's Name or Husband NameMother's Maiden NamePermanent Address / Temporary AddressNeed for the DocumentOur every day life requires electricity more than anything else. Life without electricity is never possible.The need for Electricity connection starts from construction of house or factory.Connection may be required for a vacant land for water and to give lighting for the fence.Even during construction we require Electricity for many reasons including Water, operation of certain machinery and even to secure the valuables.Government provides electricity connection to those who apply for a new connection.Electricity should be consumed with responsibility. Because not only the cost counts but also this resource need proper care to make available for our future generationsInformation which might helpAlways use certified products for electrical wiringOne should not use domestic supply for commercial purpose and there will be a heavy fine and even action against consumer is inevitable.NOTE : This non - renewable source of energy should be used with careSource: West Bengal - Obtain Electricity Connection

Self-help booksBreak free from OCD by Challacombe, Bream-Oldfield, Salkovskis. (0091939690)The Beating OCD Workbook by Fitzgerald. ...Overcoming Obsessive-Compulsive Disorder by Veale & Willson. ...Pulling the trigger – OCD, Anxiety, Panic Attacks and Related Depression by Shaw & Callaghan. ...Brain Lock by SchwartzI hope it will help youI didnt read this books even though i am diagnosed with ocd .i usually educate myself with google articles and stuffAnd video as far as i know i will attach a link hereAnd one more thing few days back i came jacross a word called mindfulness .it says that it will help you to overcome the odds and worst of ocdMindfulness is the psychological process of purposely bringing one's attention to experiences occurring in the present moment without judgment, which one develops through the practice of meditation and through other training.mindfulness?Here are 10 easy ways you can practice mindfulness in your daily life.Eat mindfully. ...Walk mindfully. ...Observe your breathing. ...Connect with your senses. ...Pause between action. ...Listen wholeheartedly. ...Get lost in the flow of doing things you love. ...Mediate dailyThree components of mindfulness: Attention, Intention, attitude.Mindfulness practice. choosing a quiet place, adopting wakeful posture, closing eyes, and possibly meditation practice. ...Impact of mindfulness: ...Mindfulness applications:mindfulness techniques, exercises and interventionsPeople who meditate are happier, healthier, and more successful than those who don’t.The amazing benefits of practicing meditation and mindfulness are available to everyone who has the time to practice these skills.If you have already tried meditation, mindfulness or other positive psychology interventions before, you may have thought it “wasn’t for you” after a couple of tries.But like any skill, mindfulness takes practice. Try it again! Sometimes the only thing standing between our goals and us is a little bit of direction.Hopefully, this article can provide the direction for you to give mindfulness a try either in your own life, your therapy, or your coaching sessions. Let’s dive in!Before you read on, we thought you might like to download our 3 Mindfulness Exercises for free. These science-based, comprehensive exercises will not only help you cultivate a sense of inner peace throughout your daily life but will also give you the tools to enhance the mindfulness of your clients, students, or employees.This article contains:4 Mindfulness Activities for Groups and Group Therapy6 Fun Mindfulness Interventions, Techniques, and Worksheets for AdultsIntroducing Dialectical Behavioral Therapy (DBT)5 Simple Mindfulness Exercises from Dialectical Behavioural TherapyMindfulness Techniques for Depression, Anger, Addiction, and AnxietyA Take-Home MessageReferences4 Mindfulness Activities for Groups and Group TherapyGroup therapy that incorporates mindfulness has shown some promising results. It is as effective as cognitive-behavioral therapy (CBT), a staple of the clinical psychology world (Kocovski, Fleming, Hawley, Huta, & Antony, 2013).There is also evidence that group mindfulness meditation therapy is as effective as individual CBT (Sundquist et al., 2015). In a global climate with few clinical psychologists in relation to the need for them, and in a time when individual therapy time is limited and expensive, the proven efficacy of group-based therapy is great news.Even if you do not feel a need to visit a therapist, there are mindfulness-focused groups that share and deepen meditation practice (Brach, 2016). Here are four exercises from such groups.Fleming & Kocovski’s Treatment PlanOne such group mindfulness-based treatment program by Fleming & Kocovski (2007) aimed to reduce social anxiety. It is a good example of how mindfulness exercises can be incorporated into a group setting for its various benefits.In this example, the exercises used have proven effective for treating social anxiety disorder in particular; however, they can be applied to many other group settings with positive results.The treatment plan involves groups of about 8 members meeting for 2 hours, every week for 12 weeks. The first portion of each session is devoted to a short mindfulness exercise and discussion.The treatment plan’s mindfulness exercises went as follows:Session 1: Raisin Exercise;Session 2: Body Scan;Session 3: Mindful Seeing;Session 4: Mindfulness of the breath, sounds, and thoughts;Session 5: Acceptance of thoughts and feelings exercise;Session 6: Acceptance of Social Anxiety;Session 7: Mountain Meditation;Session 8: Acceptance of Social AnxietySession 9: Breath Focus without Guidance;Session 10: Lake Meditation;Session 11: Non guided Breath Focus.There are many different mindfulness exercises mentioned here which were specifically put together for the aim of reducing social anxiety disorder; however, the first three exercises are commonly used in group sessions to encourage mindfulness.A description of each of these group exercises can be found below.5 Mindfulness Exercises You Can Do Anywhere1. The Raisin ExerciseMindfulness Exercise with Eating Raisins.This is a great introductory exercise for beginners to start practicing mindfulness since it can be attempted by anyone with any kind of food (although one with an interesting or unusual texture, smell, or taste is best).In this exercise, the facilitator provides participants with a few raisins and asks that they pretend they have never seen a raisin before. The facilitator then asks them to pay careful attention to:The way the raisin looks;How it feels;How their skin responds to its manipulation;Its smell;Its taste.Focusing on the single object of the raisin is meant to bring the participant’s mind to the present, to what is right in front of them. We may be used to raisins, and not used to taking time to actually notice them.“By focusing on the raisin in their hand and making a point to notice everything about it, they are unlikely to be expending energy, time, and attention on worrying or ruminating about other parts of their lives.”When you follow these instructions and take notice, it is much easier to focus on what is in front of you. If your mind does wander, that is natural too. Gently guide it back to the exercise.2. The Body ScanAnother popular exercise for practitioners of mindfulness is called the Body Scan. It requires very little in the way of props or tools, and it is also easily accessible for most beginners.Would you like to follow a Body Scan right now? Try this 30 minute guided narrative by expert and founder of Mindfulness-Based Stress Reduction Jon Kabat Zinn:Step 1: the Body Scan begins with the participants lying on their backs with their palms facing up and their feet falling slightly apart. This exercise can also be done sitting on a comfortable chair with feet resting on the floor;Step 2: the facilitator then asks the participants to lie very still for the duration of the exercise, and move with awareness if it becomes necessary to adjust their position;Step 3: next, the facilitator begins guiding the Body Scan. Participants begin by bringing awareness to the breath, noticing the rhythm, the experience of breathing in and expelling out. The facilitator explains that nobody should try to change the way they are breathing but rather just hold gentle awareness on the breath;Step 4: next, the facilitator guides attention to the body: how it feels, the texture of clothing against the skin, the contours of the surface on which the body is resting, the temperature of the body and the environment;Step 5: the facilitator guides awareness to the parts of the body that are tingling, sore, or feeling particularly heavy or light, s/he asks the participants to note any areas of their body where they don’t feel any sensations at all or are hypersensitive.A typical Body Scan runs through each part of the body, paying special attention to the way each area feels. The scan usually moves systematically through the body, e.g. starting at the feet and moving upwards as follows:Toes of both feet;The rest of the feet (top, bottom, ankle);Lower legs;Knees;Thighs;Pelvic region (buttocks, tailbone, pelvic bone, genitals);Abdomen;Chest;Lower back;Upper back (back ribs & shoulder blades);Hands (fingers, palms, backs, wrists);Arms (lower, elbows, upper);Neck;Face and head (jaw, mouth, nose, cheeks, ears, eyes, forehead, scalp, back&top of the head);The “blowhole” (Fleming & Kocovski, 2007).After the Body Scan is complete and the participants feel ready to come back to the room, they can slowly open their eyes and move naturally to a comfortable sitting position.Now that you have a firmer understanding of the Body Scan, check out our mindful body scan script which will help you facilitate this exercise for others within a group setting.3. Mindful Seeingwoman doing the body scan - Mindfulness TechniquesFor some, the absence of visual stimuli can feel stifling. After all, a healthy imagination does not come naturally to everyone.The activity of Mindful Seeing may be helpful to anyone who identifies with this.It is a simple exercise, requiring only a window with some kind of a view. The facilitator guides the group following these steps:Step 1: find a space at a window where there are sights to be seen outside;Step 2: look at everything there is to see. Avoid labeling and categorizing what you see outside the window; instead of thinking “bird” or “stop sign,” try to notice the colors, the patterns, or the textures;Step 3: pay attention to the movement of the grass or leaves in the breeze. Notice the many different shapes present in this small segment of the world you can see. Try to see the world outside the window from the perspective of someone unfamiliar with these sights;Step 4: be observant, but not critical. Be aware, but not fixated;Step 5: if you become distracted, gently pull your mind away from those thoughts and notice a color or shape again to put you back in the right frame of mind.There’s an extensive group treatment plan by Fleming and Kocovski’s (2007) that offers a glimpse into how to use mindfulness in any kind of group session and provides detailed worksheets, exercises, and handouts which can provide inspiration and guidance for your group facilitation.4. Mindful ListeningThis last activity is extracted from the Positive Psychology Toolkit and introduces mindful listening as a group exercise.Mindful listening is an important skill and can be a great group mindfulness exercise. In general, people thrive when they feel fully “heard” and “seen,” and mindful listening offers a break from focusing on the self or our own response.Instead, this form of listening can create an inner stillness where both parties feel free of preconceptions or judgments, and the listener is not distracted by inner chatter whilst learning valuable positive communication skills.The Mindful Listening exercise involves these steps:Step 1: invite participants to think of one thing they are stressed about and one thing they look forward to;Step 2: once everyone is finished, each participant takes their turn in sharing their story with the group;Step 3: encourage each participant to direct attention to how it feels to speak, how it feels to talk about something stressful as well as how it feels to share something positive;Step 4: participants are instructed to observe their own thoughts, feelings, and body sensations both when talking and when listening;Step 5: after each participant has shared, you can break into small groups and answer the questions below. Next, regroup and have a discussion and debrief with the following questions.Those questions are:How did you feel when speaking during the exercise?How did you feel when listening during the exercise?Did you notice any mind-wandering?If so, what was the distraction?What helped you to bring your attention back to the present?Did your mind judge while listening to others?If so, how did “judging” feel in the body?Were there times where you felt empathy?If so, how did this feel in the body?How did your body feel right before speaking?How did your body feel right after speaking?What are you feeling right now?What would happen if you practiced mindful listening with each person that you spoke with?Do you think mindful listening would change the way you interact and relate with others?How would it feel if you set the intention to pay attention with curiosity, kindness, and acceptance to everything you said and everything you listened to?In addition to the group activities here, you may also be interested in trying gentle yoga or Qigong, both of which involve a deliberate posture, purposeful breath, and an emphasis on awareness. Both of these activities have provided evidence for the benefits of mindfulness (Newsome, Waldo, & Gruszka, 2012).6 Fun Mindfulness Interventions, Techniques, and Worksheets for Adultswoman mindful listening - mindfulnessThere are several ways to engage in mindfulness on an individual level, including worksheets, techniques, and different exercises.If the idea of participating in group mindfulness exercises is anxiety-provoking or stressful for yourself or your clients, then diving into mindfulness practice alone can be the best way to proceed.Here are six exercises that can help to build mindfulness in different ways.1. The Self-Compassion PauseThis PDF Self Compassion Pause Worksheet guides the reader through an exercise on practicing mindfulness and self-compassion.It is an ideal worksheet for many who struggle to show themselves compassion, even if they may be quick to extend compassion to others. It is also a great way to practice mindfulness by bringing awareness to emotions and staying in the moment with them.First, the worksheet provides a short description of the importance of self-compassion for maintaining a high quality of life;The next section provides the method for the exercise. Start by taking a moment to pause thoughts and actions, with a focused awareness that being mindful can help;Next, the worksheet instructs you to move a hand on your chest, give yourself a hug, or make physical contact with yourself in some other way, and take a few deep breaths;After this is the important step of acknowledging suffering. This step is both a place to practice mindfulness and encourages mindfulness as a result. The aim is not to become overwhelmed by the pain or emotion, but rather to acknowledge it as real and hurtful while giving yourself permission to feel it.The last step may be the most difficult, but it is very important. It involves vocalizing three statements:“This is suffering” (or something similar);“Suffering is part of being human” (acknowledge that all humans suffer and struggle);A phrase that you feel offers compassion, such as “May I love and accept myself just as I am.”2. The Observer MeditationThe Observer Meditation (download the PDF here) looks at why it is worthwhile to detach from our internal thoughts and feelings—an important part of Acceptance and Commitment Therapy, in which mindfulness plays a large role.Adopting an Observer perspective can help us put some distance between who we are and problematic domains in life that we might be overidentifying with.To begin the exercise, follow these steps:Take a comfortable seated position, and listen to the script.Let yourself settle into your body and your mind.Try to let go of thoughts and clear the mind of its usual considerations.Focus your attention first to the room you’re sitting in. Picture yourself from the outside as you sit, exactly as an outsider might. Next, shift your attention inwards into your skin. Try and feel your skin as you are sitting in the chair.Try to envision the shape that your skin is making as you sit in contact with the chair, shifting your awareness toward any physical sensations you are experiencing. As you feel each one, acknowledge its existence before letting your consciousness let go of it and move on naturally.If you find any emotions coming up, recognize them and create space for them. Then bring your attention back to your observing self—your feelings and thoughts are there, but you are separate from them, noticing them. This is the “Observer you”.This exercise can be continued for as long as desired and there are many stages you can work through that will help you practice being an observer of yourself. It is not an easy exercise at first because we are often habitually inclined to react to and over-identify with our feelings.If you are having trouble stepping outside your own head and body, try practicing the Self-Compassion Pause first to make the experience more comfortable. The goal of evoking the Observing Self is to enter a separate mode which allows you to step back from yourself and your experiences. Simultaneously, however, you are connecting with a deeper constant self that is unaffected by dynamic emotions.3. Five Senses ExerciseThis exercise is called “five senses,” and provides guidelines on practicing mindfulness quickly in nearly any situation. All that is needed is to notice something you are experiencing with each of the five senses.Follow this order to practice the Five Senses Exercise:Notice five things that you can see.Look around you and bring your attention to five things that you can see. Pick something that you don’t normally notice, like a shadow or a small crack in the concrete.Notice four things that you can feel.Bring awareness to four things that you are currently feeling, like the texture of your pants, the feeling of the breeze on your skin, or the smooth surface of a table you are resting your hands on.Notice three things you can hear.Take a moment to listen, and note three things that you hear in the background. This can be the chirp of a bird, the hum of the refrigerator, or the faint sounds of traffic from a nearby road.Notice two things you can smell.Bring your awareness to smells that you usually filter out, whether they’re pleasant or unpleasant. Perhaps the breeze is carrying a whiff of pine trees if you’re outside, or the smell of a fast-food restaurant across the street.Notice one thing you can taste.Focus on one thing that you can taste right now, at this moment. You can take a sip of a drink, chew a piece of gum, eat something, notice the current taste in your mouth, or even open your mouth to search the air for a taste.This is a quick and relatively easy exercise to bring you to a mindful state quickly. If you only have a minute or two, or don’t have the time or tools to try a body scan or fill out a worksheet, the five senses exercise can help you or your clients bring awareness to the current moment in a short amount of time.4. The 3-Step Mindfulness Exercisewoman smelling flowers - mindfulness exercises adults You can find another great exercise if you are strapped for time in this 3-Step Mindfulness Worksheet. In this exercise, there are only three steps:Step 1: step out of “auto-pilot” to bring awareness to what you are doing, thinking, and sensing at this moment.Try to pause and take a comfortable but dignified posture. Notice the thoughts that come up and acknowledge your feelings, but let them pass. Attune yourself to who you are and your current state.Step 2: bring awareness to the breathing for six breaths or a minute.The goal is to focus attention on one thing: your breath. Be aware of the movement of your body with each breath, of how your chest rises and falls, how your belly pushes in and out, and how your lungs expand and contract. Find the pattern of your breath and anchor yourself to the present with this awareness.Step 3: expand awareness outward, first to the body then to the environment.Allow the awareness to expand out to your body. Notice the sensations you are experiencing, like tightness, aches, or perhaps a lightness in your face or shoulders. Keep in mind your body as a whole, as a complete vessel for your inner self;If you wish, you can then expand your awareness even further to the environment around you. Bring your attention to what is in front of you. Notice the colors, shapes, patterns, and textures of the objects you can see. Be present at this moment, in your awareness of your surroundings.When you are ready to finish the exercise, open your eyes slowly and try to carry that mindfulness with you as you go about your day.5. Mindful Walking Down The Street TechniqueOne core process that can be influenced by mindfulness practice is our ability to observe our thoughts, emotions, and sensations without reacting to fix them, hide them, or solve them. This awareness creates room for choice between impulses, and action which can help develop coping skills and positive behavioral change.In the first step of this intervention, the facilitator helps the client visualize a scenario in which they are walking down a familiar street when they look up and see someone they know on the other side of the street. They wave, however, the other person doesn’t respond and continues to walk right past.In the second step, the facilitator prompts reflection from the client by asking a series of questions:1. As you were imagining, did you notice any of your thoughts?2. As you were imagining, did you notice any of your emotions?In the third and final step, the facilitator asks the client to reflect on the series of emotions and thoughts that came up, how this affects their behavior, whether the exercise was helpful, and for any final comments.6. The 3-Minute Breathing SpaceUnlike meditations or a body scan, this exercise is quick to perform and useful in getting a mindfulness practice started.With meditations and the body scan, thoughts often pop up, and keeping a quiet and clear head can be a challenge. This last exercise of 3-Minute Breathing Space can be the perfect technique for those with busy lives and minds. The exercise is broken into three sections, one per minute, and works as follows:The first minute is spent on answering the question “how am I doing right now?” while focusing on the feelings, thoughts, and sensations that arise, and trying to give these words and phrases.The second minute is spent on keeping awareness of the breath.The last minute is used for an expansion of attention outward from the breath, feeling the ways in which your breathing affects the rest of the body.Keeping a quiet mind can be rather challenging, and thoughts will often pop up. The idea is not to block them, but rather to let them come into your mind and then disappear again. Try to just observe them.All the exercises mentioned above can be used for the benefit of yourself, individual clients, and even in group settings. They are beneficial to all client groups; however, some will be better suited than others, so a method of open-minded trial and error can often be necessary.The most important part of mindfulness is to recognize that it is a training of the mind, and like any exercise will take some time to see the benefits. The trick is to persevere, approach the process with self-compassion, and allow for reflection, change, and flexibility between different techniques and interventions.Introducing Dialectical Behavioral Therapy (DBT)The Three Steps of Dialectical Behavioral Therapy (DBT)Dialectical Behavioral Therapy (or DBT) is a type of cognitive-behavioral therapy that is mainly used to treat individuals with borderline personality disorders.Dialectical Behavioral Therapy is characterized by the following steps:The first priority for DBT treatment is to target the life-threatening behaviors that often manifest in people with severe mental health problems;Second, therapists aim to eliminate the behaviors that interfere with therapy, such as refusal to strive for the goals of DBT, missing sessions, etc.;Next, DBT therapists aim to correct the behaviors that interfere with the client’s quality of life, including non-productive relationship behaviors, communication problems, and bad financial decision-making.Mindfulness is a core skill taught in DBT, as it helps clients gain awareness of their own thoughts and feelings (Jennings & Apsche, 2014).The Effectiveness of Dialectical Behavioural Therapy-MindfulnessIn one study, Dialectical Behavioral Therapy-Mindfulness (DBTM) training was added to general psychiatric treatment to test its effectiveness. A module on mindfulness was developed to help clients achieve the “wise mind,” and focused on two sets of skills—the “what” skills and the “how” skills (Soler et al., 2012).What are the “What” skills?This first set of skills is meant to help the client learn how to:Simply observe their experience.Describe their experience using a verbal label.Be fully present in the moment and in their actions without feeling self-conscious.These skills allow the client to be aware of what is happening to them and of their part in their own experience. Becoming aware of their own thoughts and grounded in the present forms the foundation for the next set of “how” skills.How Do the “How” Skills Work?The “how” skills relate to the goal of teaching clients how to observe, describe, and participate in their own experience. This set of skills is intended to help clients:Learn to have experiences in a non-evaluative and non-judgmental manner.Focus on one thing at a time and learn to bring their attention back to the target when they go off course.Be effective, or keep their focus on their goals regardless of their current mood (Soler et al., 2012).The clients were also taken through a series of other mindfulness interventions including mindful breathing, the body scan, and other simple awareness practices.Individuals in this study who received DBTM training, in addition to the usual treatment, had enhanced benefits compared to the group who received only the usual psychiatric treatment: the more minutes an individual spent practicing mindfulness, the greater the improvements in psychiatric symptoms (Soler et al., 2012).DBT clearly has something to teach us all in its application of a wide range of mindfulness techniques and exercises. Let’s take a look at a few easily applicable examples.5 Simple Mindfulness Exercises from Dialectical Behavioural TherapyThese five exercises are quick and easy and can be put into practice every day.1. Observe a Leaf for Five Minutesobserving leaf mindfulnessThis exercise calls for nothing but a leaf and your attention.Pick up a leaf, hold it in your hand, and give it your full attention for five minutes.Notice the colors, the shape, the texture, and the patterns. This will bring you into the present and align your thoughts with your current experience.2. Mindful Eating for Four MinutesAs with the raisin exercise described above, this exercise calls for mindful eating.Pay attention to what you are holding, notice the feeling of it in your hands. Once you have noticed the texture, the weight, the color, etc., bring your awareness to the smell.Finally, move on to eating, but do so slowly and with concentrated attention. Notice the taste and its texture against your tongue. This exercise may help you discover new experiences with familiar foods.Download the exercise here as a PDF.3. Observe Your Thoughts for 15 MinutesThis exercise is a staple of mindfulness, designed to simply enhance your awareness of your own thoughts.To begin, sit or lie down in a comfortable position and try to let all tension in your body dissipate. Focus on your breathing first, then move your awareness to what it feels like to be in your body, and finally move on to your thoughts.Be aware of what comes into your head, but resist the urge to label or judge these thoughts. Think of them as a passing cloud in the sky of your mind.If your mind wanders to chase a thought, acknowledge whatever it was that took your attention and gently guide your attention back to your thoughts.4. Mindfulness Bell Exercise for Five MinutesIn this exercise, you begin by closing your eyes and listening for the cue. When you hear it, your aim is to focus your attention on the sound and continue your concentration until it fades completely. This exercise helps you to keep yourself firmly grounded in the present. You can use the audio below:5. Stare at the CenterThe goal is simple: to focus your attention on the center of the shifting pattern of color. You can let your mind wander freely, noticing whatever thoughts come into your head but staying in the present.This experience is similar to the well-known phenomenon of the quiet fixation that results from staring at a candle flame or a campfire.The same focus and deep thought can be brought on by this exercise, but be careful not to lose yourself in thought, and instead stay present with the moment and let your thoughts pass by.This exercise requires a video to practice, you can use the one below:Things that Mindfulness Can TreatMindfulness Techniques for Depression, Anger, Addiction, and AnxietyMindfulness has been a crux of therapy for patients with borderline personality disorder, and it also has applications for people without a diagnosis of mental illness.People anywhere on the mental health spectrum can benefit from mindfulness techniques. It helps regulate emotions and can be a helpful resource for management and coping (Arch & Craske, 2006; Dubert, Schumacher, Locker, Gutierrez, & Barnes, 2016).Mindfulness Techniques for DepressionMindfulness is used in the treatment of depression to reduce symptoms and lowers the risk of debilitating relapse. One study with 11 individuals suffering from depression concluded that there are three keys for making mindfulness effective in the treatment of depression (Nauman, 2014 June):Mindfulness helps patients learn to be present in the moment, which helps them take a moment to pause, notice their own thoughts and feelings, and choose a response that is not based in their present emotions.Mindfulness teaches patients that it is okay to say “no” to others, which helps them balance their own lives and enhance self-confidence.Mindfulness allows patients to be present with others, meaning that they are more aware of the state of their relationships and are better able to acknowledge their own communication problems and thus more effectively relate with others.We’ve described practices focused on breathing and muscle relaxation already (such as the Three Minute Breathing Space or the Body Scan). The “Eye of the Hurricane” meditation also aims to tap into your inner peace as a helpful way of dealing with depression.As a therapist, you can progress through the script with your client at whatever pace seems right. If you’re doing this meditation yourself, feel free to use our mindfulness meditation script audio on the same page. The “Eye of the Hurricane” meditation has two parts. In the first, the Eye of the Hurricane Metaphor is introduced.As you find a calm, peaceful place to sit, take up a tall but relaxed sitting position. Breathe in and out deeply three times, taking it slowly as you start to cultivate awareness of your body and any physical sensations that are present.The Eye of the Hurricane is a still and tranquil space that exists at the center of a storm. This inner core is peaceful despite any movement and noise represent our feelings, thoughts, and memories. Through this meditation, the goal is to access and find your place in this safe, calm inner core—the eye of the storm.While your client notices and may recognize emotions, events, and sensations that move dynamically with the hurricane, this metaphor helps them visualize themselves in the center.Part Two is a reflection, how did it feel to take an observing stance? Did any other feelings arise through this meditation?Following this guided mindfulness exercise will help you to clear your mind of worry about the past or the future, and allow you to focus on the present moment in time.If you are interested in learning more about mindfulness techniques for treating depression, you can look into Mindfulness-Based Cognitive Therapy.Alternatively, watch this inspiring TEDtalk by Zindel Segal who explains the mindful approach needed to not only address depression but also manage recovery and reduce the risk of relapse.By continuing to think through your feelings during meditation, you can stop and redirect your attention back to awareness of sensations in your body. Segal offers many other tips on bringing awareness to our physical experience.At one point, Segal asks the audience to think about their feet, and later, to experience the sensation of their feet. The difference is profound and offers a gateway to accessible mindfulness and meditation.Mindfulness Techniques for AngerMindfulness techniques can also discharge acute or chronic anger. As one of our strongest emotions, anger can be hard to view objectively and defuse. Mindfulness helps create space between stimulus and an immediate, impulsive response.This technique can help you deal with the experience of anger (Cullen, Pons, & Mindful Staff, 2016):First, sit in a comfortable position with your eyes closed and notice the places where your body is touching the floor, cushion, or chair;Draw in a few deep breaths, completely filling up your lungs and quickly exhaling;Think back to a time that you recently experienced anger, preferably a mild or quickly addressed episode. Allow yourself to experience the anger you felt in that moment;Disregard any other feelings that come up with this memory, like guilt or sadness;Turn your attention to how you are experiencing anger in your body. Notice whether any parts of your body are manifesting your anger with sensations like warmth or cold, the intensity of these reactions and whether they change as you observe them or move through your body;Bring compassion to the anger. This can be a difficult step, but remind yourself that anger is a natural human emotion that affects us all at one point or another. Try to hold your anger “like a mother cradling a newborn,” with love and understanding;Say goodbye to your anger. Gradually bring your attention back to your breath and rest here for a while until your emotions have subsided or settled down;Reflect on the experience. Notice the sensations that this exercise brought up in your body. Notice if they changed through the process. Take note of whether you applied compassion to your anger, and if so, how you did it. Think about what happened to the anger when you showed it compassion.This exercise can be repeated as many times as necessary. It is recommended to work your way up from milder experiences of anger to the most intense and memorable episodes.Practicing this technique can help you to defuse chronic anger in a rather counterintuitive manner: by accepting and mindfully feeling your anger, you can take control of the experience and compassionately address it.For other resources and techniques on dealing with anger through mindfulness, you can try our Leaves on a Stream MP3. Alternatively, you can follow this 20 minutes guided anger management mindfulness meditation:Mindfulness Techniques for AnxietyMindfulness techniques can also aid an undiagnosed individual who suffers from occasional (or not-so-occasional) anxiety.A meta-analysis in 2010 advocated for the effectiveness of mindfulness exercises on anxiety and depression. The researchers found that mindfulness-based therapy was moderately effective for treating anxiety and improving mood and that the effects lasted beyond the initial improvements (Hofmann, Sawyer, Witt, & Oh, 2010).To begin applying mindfulness to your anxiety, or that of your clients, Mindful - healthy mind, healthy life has provided a short description of 10 attitudes that will help build the foundation for successfully addressing anxiety:Volition or intentionThis is the building block of all other attitudes. First, you must bring your focus to the intention of working with your anxiety.Beginner’s mindThis refers to a mindset that is ready to see from a new perspective and consider new ideas with regards to dealing with anxiety.PatienceThis is a very important attitude to cultivate since it can broaden your perspective and help you persevere when you run into obstacles on your journey.AcknowledgmentHaving the mindset of acknowledgment means that you take each experience for what it is; you accept what is happening and are secure in the knowledge that it will pass.Non-judgmentThis attitude involves experiencing your present moment without evaluating and judging it. It means you let go of value judgments about yourself and how you are feeling and allows you to begin your work from a more balanced starting point.Non-strivingThis attitude refers to the willingness to accept a situation or experience as it is, without trying to change it. To combat your anxiety, you must first be present with it and accept your current state.Self-relianceThe mindset of self-reliance is characterized by trusting yourself and your ability to handle your feelings. Cultivating your self-reliance will allow you to more easily acknowledge, experience, and let go of your anxiety.Letting be or allowingSimilar to the attitude of non-striving, letting be or allowing refers to the mindset of allowing yourself to feel anxiety. Often it is more effective to work with anxiety than expend energy trying to deny or fight it.Self-compassionAs mentioned earlier, showing yourself compassion is an important part of mindfulness. Being kind to yourself, as you would be kind to a dear friend or family member, can help you to decrease your anxiety by being a support for yourself.Balance and equanimityThese attitudes allow wisdom to develop through a broadening of perspective. They require an understanding that your whole experience is more than your current feelings, whether positive or negative.Take note of how you feel. Afterward, reflect on your experience and describe it, with a special focus on your feelings during the process.For a rather more simple method of applying mindfulness to anxiety, you can try this quick exercise:Focus on the sensations that arise in your body when you are anxious;Be present and with the moment;Allow yourself to think the anxious and distressing thoughts.By recognizing these thoughts for what they are, you may come to realize that they are not true, and consequently be able to let them go (Hofmann, 2013). If you are interested in trying other mindfulness exercises to address anxiety, you can check out our extensive range of mindfulness articles.For more information on anxiety, and how to approach dealing with it through mindfulness, you can also listen to Dr. Kim Taylor Show. She clarifies the signs and symptoms of anxiety and offers techniques to treat and manage anxiety.Mindfulness Techniques for AddictionAddiction is a serious issue that should be addressed by a mental health professional or an institution that has proven effective in treating addiction. However, there are some mindfulness techniques you can use to supplement addiction management.Relevant reading: 26 Mental Health Exercises & Interventions Based on ScienceMindfulness has been shown to help those suffering from addiction by decreasing their usage and reducing the occurrence of more long-term psychiatric problems (“Extinguish addiction,” 2016).The practice of mindfulness increases the number and strength of connections in the brain, allowing us to become more aware of our body and more effective at regulating our emotions. It also helps individuals recognize, tolerate, and cope with negative emotions (“Extinguish addiction,” 2016).One mindfulness technique is specifically crafted for those suffering from cravings. There is a theory that people develop cravings through incentive sensitization, a process that occurs in four steps:Repeated exposure to an addictive substance results in hypersensitization, meaning that the substance or substances will have a greater effect on neurobehavioral response in the future;Hypersensitization leads to incentive salience, a desire for the substance that is well beyond a simple preference;The incentive salience all but guarantees the individual will repeat the behavior;This unconscious process develops into a conscious craving for the substance.The result of this process is a very strong association between the substance and the “reward” (the feeling an individual gets when s/he uses the substance).Following this theory, it is not the fault of the individual that they experience cravings. They are not punished with cravings for being weak, or lazy, or unwilling to stop. Cravings are like intruders on the mind, uninvited guests that try to influence behavior.Thus, those struggling with addiction can use mindfulness to pause, identify the cravings and label them as intruders, and thereby give themselves permission to ignore them. Mindfulness can turn the cravings into passing thoughts that may disappear simply by acknowledging their presence (“Mindfulness meditation,” 2017).For more information and a guided meditation on dealing with addiction cravings you can watch this short video by Jessica Graham:If you are looking for more comprehensive information on the neurological origins of our addictive behaviors and how we can challenge addiction at the level of the brain, you can watch this fascinating talk by Dr. Judson Brewer:A Take-Home MessageI hope that I provided you with enough techniques, exercises, and activities to bring you and your clients the benefits of mindfulness.Mindfulness can be useful to a variety of populations. It is a relatively easy practice with significant results on the brain that can enhance the quality of life, self-confidence, and peace of mind of those using it.If you haven’t yet, consider trying an activity mentioned above. Over time, the exercises help increase the awareness of our bodies, our thoughts, and our selves.Feel free to share your experiences with mindfulness in the comments below, as well as any techniques or exercises that you use to cultivate mindfulness in your life.We hope you enjoyed reading this article. Don’t forget to download our 3 Mindfulness Exercises for free.If you wish to learn more, Mindfulness X© is our 8-module mindfulness training package for practitioners which contains all the materials you’ll need to not only enhance your mindfulness skills but also learn how to deliver a science-based mindfulness training to your clients, students or employees.Was this article useful to you?About the AuthorCourtney Ackerman, MSc., is a graduate of the positive organizational psychology and evaluation program at Claremont Graduate University. She is currently working as a researcher for the State of California and her professional interests include survey research, well-being in the workplace, and compassion.CommentsLawrence AbelnLawrence Abeln on 30th April 2020 at 8:00 pmFirst time visiting your website, I really like your site!ReplyLay PhengLay Pheng on 15th March 2020 at 4:41 amDear Ms. Courtney Ackerman,I find your article at https://positivepsychology.com/mindfulness-exercises-techniques-activities” very beneficial and will help in my related research project. Hence, I’d like to ask for your permission to use parts of your article and cite you as the source of my information in my project article . Please let me know if that would be possible by replying my email. Thanks and wishing you a joyful dayThanks,ReplyAnnelé VenterAnnelé Venter on 21st March 2020 at 4:42 pmHello LayWe are glad to hear you liked the article,You are welcome to refer to the work as long as you give the author proper attribution.Thanks,AnneléReplyLeave a ReplyYour email address will not be published. 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Find a quiet space. ...Now breathe. Close your eyes, take a deep breath, and relax. ...Stay focused. Thoughts will try to pull your attention away from the breath. ...Take 10. A daily practice will provide the most benefits.Link of mindfulness strategies video🎥If you visit this you will get more vvideorelated to mindful ness i didnt tried yet but i am 100%it will help you once you decide to start doing it .