Mindfulness
Mindfulness helps us put some space between ourselves and our reactions, breaking down our conditioned responses.
Mindfulness is the process of being aware of yourself and your surroundings in the present moment. A good way to practice being in the moment is to meditate.
Mindfulness is the process of being aware of yourself and your surroundings in the present moment. A good way to practice being in the moment is to meditate.
How to get started
- Set aside some time.
- Observe the present moment as it is. The goal is simple: we’re aiming to pay attention to the present moment, without judgement. Easier said than done, we know.
- Let your judgments roll by. When we notice judgements arise during our practice, we can make a mental note of them, and let them pass.
- Return to observing the present moment as it is. Our minds often get carried away in thought. That’s why mindfulness is the practice of returning, again and again, to the present moment.
- Be kind to your wandering mind. Don’t judge yourself for whatever thoughts crop up, just practice recognizing when your mind has wandered off, and gently bring it back.
Meditation
Meditation can also help us to understand our minds.
How to begin meditating
How to begin meditating
- Sit comfortably. Find a spot that gives you a stable and comfortable seat.
- Notice what your legs are doing. Cross your legs comfortably if you're on the floor. If on a chair, rest the bottoms of your feet on the floor.
- Straighten your upper body. Sit up straight. Think about your posture.
- Notice what your arms are doing. Rest them in your lap or at your sides.
- Soften your gaze or close your eyes.
- Feel your breath. Bring your attention to the physical sensation of breathing: the air moving through your nose or mouth, the rising and falling of your belly or chest. It's best and most relaxing to breath in through your nose and out through your mouth.
- Notice when your mind wanders. Acknowledge the thoughts are push them to the side. Bring your mind back to your breathing.
- Be aware of your body and breathing. Use this time to relax or to bring your mind back to a positive place.
Mediation is a broad term used for learning and maintaining relaxation techniques. A popular practice is one-mindedness, the ability to focus on one task.
-Increase body awareness -Increased control over attention -Accurately assignment information -Gain insight and understanding about important issues -Being able to observe our internal and external world |
I find deep breathing to be very effective in slowing down my heart rate and relaxing my muscles. It's not just about breathing deeply, you have to concentrate on your breath, breathing through your nose down to your stomach(really use as much of your lungs as you can and feel your stomach rise) then release your breath completely out of your mouth.
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Mindfulness Apps
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