• Amanda Smyth, LCSW

A Bottle of Mindfulness

Mindfulness is the idea of being in the moment, that the mind is fully attending to what's happening, to what you're doing, how you are feeling and to the space you're moving. It's training the mind to not harbor past feelings and events or to be "what if-ing" about something in the future.



It is important to understand that our thoughts and feelings are not bad, even when they are upsetting or uncomfortable – they are normal, necessary and a part of being human. Mindfulness teaches us to sit with the uncomfortable thoughts and feeling, but to not allow them to drive our behavior and choices.


These bottles are soothing to look at, and a great way to practice mindfulness by focusing our attention to the present, clear our minds and peacefully watch the glitter settle.

Insert a Bottle of Mindfulness, (aka glitter in a bottle) a visual demonstration to mindfulness. The water is our minds and the glitter is our thoughts and feelings. When the glitter is stirred it clouds the water, you can not see clearly, just as when our thoughts and emotions are stirred, it's hard to think rationally and calmly. As the glitter settles we can see clearly again, it's still there just settled. When we allow time for our minds and bodies to calm we can respond more thoughtfully, rationally, based on our intellect rather than our charged emotions.





So how do you make these? You will need: a clear bottle, clear glue and extra fine glitter.

1. Use warm water and fill the bottle half way 2. Add your desired color of glitter 3. Add the clear glue, the more glue you use the longer the glitter will take to fall. 4. Fill the bottle the rest of the way with warm water a shake, shake, shake. Fill as much as possible so the bubbles are minimal. Enjoy the calm!






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