Ice Cube Mindfulness Meditation

Find a natural, comfortable pace and breathe evenly for the duration of this meditation.

For this exercise, you’ll need one ice cube, fresh from the freezer. Put the ice cube into a bowl or glass and go to the area where you’d like to practice your meditation. Once situated, place the the ice cube directly in the palm of your hand. Hold the ice in your hand for as long as it takes to melt. Let the water drip through your fingers, directly onto your lap, the table, or the floor. Observe your thoughts about the ice cube melting. What does the sensation feel like? Be present and acknowledge any uncomfortable feelings or urges you have, but do not stop holding the ice cube until it completely melts.

What was your level of discomfort (0-10)?
Did your level of discomfort change over time?
What direct sensations did you experience (coldness, burning, etc)?
What thoughts did you experience?
What emotions did you feel?
Did you notice any specific urges? Can you describe them?

Our intense emotions can be similar to this ice cube. Our emotions can be very strong, burning with energy, just like the uncomfortable coldness of the ice cube. We may feel the urge to panic or feel out of control; but if we can practice patience, tolerance of the present moment, and simply observe our feelings without reacting to them, the intensity of our emotions will melt away and we'll find peace and acceptance of difficult situations.