Health Journal Online

Tag: awareness

  • A 12-Minute Meditation for Awareness and Release of Self-Sabotage

    A 12-Minute Meditation for Awareness and Release of Self-Sabotage

    This week, Angela Stubbs gently guides us inward, helping us explore self-sabotaging patterns with compassion and kindness.

    Most of us know what it feels like to be our own toughest critic—caught in patterns of self-doubt or self-sabotage that keep us from fully embracing who we are. When these moments arise, we may feel tension or even resistance within ourselves.

    In this meditation, Angela Stubbs gently guides us inward, helping us explore these patterns with compassion and kindness. Through six stages, she invites us to bring awareness to these feelings, accepting ourselves without judgment and affirming our worth.

    Notice that the patterns and the thoughts and behaviors around self-sabotage are just ways that we’ve learned to cope with things in our lives, ways that we’ve learned to respond to stimuli in our lives.

    With each stage, we cultivate a sense of warmth and resilience, creating space to move beyond self-doubt and reconnect with our inner strength. This practice offers us a chance to release the hold of self-criticism, embracing a more gentle, patient approach toward ourselves.

    A Guided Meditation for Awareness and Release of Self-Sabotage

    1. Today, we’re going to see if we might meet ourselves with some tenderness around the ways in which self-sabotaging patterns and moments show up in our lives. We’re going to see how we might work with them. That’s going to look different for everybody. 
    2. First, find a comfortable posture or position, either seated or lying down. Gently close your eyes. Or if it feels better for you, lower your gaze and take a nice deep breath in. Feel your chest expand and the belly expand with the breath. Pause for a moment at the top of that breath and slowly release it, allowing your body to settle. Continue to breathe in through the nose, out through the mouth, and allow yourself to notice the sensations of the breath. Give yourself this moment to relax and be here without thinking you should be anywhere else or be doing anything else. 
    3. Now, bring your attention inward, noticing any sensations in your body. Feel the weight of your body, supported by the ground or chair, releasing any tension you may notice. That tension lives in different places for all of us, so notice where that is for you. See if you can find that center of gravity by rocking side to side gently, just to remind yourself that you’re sitting. And as you notice the sensations in the body and where you might be feeling tightness or tension, allow yourself to be here and fully connected to the experience of sitting and being. 
    4. Next, bring some gentle awareness to any patterns you might be aware of that you would consider to be self sabotage in your life. You don’t need to deeply dive into what that is for you. We’re not looking at ways to judge ourselves for the ways that we notice self-sabotage or patterns of behavior that don’t serve us to be a part of an ongoing narrative that we’re helping to make bigger and worse for ourselves. Rather, we’re taking inventory and just noticing: How might that show up for you? 
    5. Remember, it’s going to look different for everyone. We’re just trying to recognize. Does that look like people pleasing for you? Maybe it looks like putting people’s needs ahead of your own, or it might show up as not speaking up when you have something to say. Maybe you have a habit of holding back. Or just maybe it’s that harsh inner critic that never shuts up. We all have one. We’re just noticing those spaces in your life where those narratives might be more prevalent. 
    6. Now, let’s shift the way that we think about those stories. Notice that the patterns and the thoughts and behaviors around self-sabotage are just ways that we’ve learned to cope with things in our lives, ways that we’ve learned to respond to stimuli in our lives. All we’re doing is seeing if we can observe those patterns and those behaviors with some kindness. The goal here is not to beat ourselves up about the fact that these things exist, but rather embrace them with some kindness and a little tenderness.  
    7. Pay attention to how difficult it may or may not be for you to offer some compassion to those parts of yourself. One way that this gets a little easier is when we envision extending the warmth and the tenderness and the care that we would give to a friend or to someone that we care about.  
    8. Envision drawing in that compassion for yourself, placing a hand on your heart. Place your right hand on your heart and then put your left hand on top of it, and hold that space there in the heart for yourself. As you breathe in and out, let go of any self-criticism you might have around these patterns. 
    9. As you do this, just observe your thoughts: What are your thoughts around this topic? We like to attach a lot of meanings to the thoughts as they arise. The goal here today is just allowing them to be here, noticing that they’re here and not needing to do anything about it. You’re not justifying to yourself or to anyone else why it’s here or how you feel about it. So whether you’re thinking of something and you feel self-doubt, or frustration, or that fun inner critic decides to pay a visit—see if you can observe it without engaging it or pushing it away. 
    10. If it helps, give yourself an inner mantra, something that reminds you that you are worthy of kindness. You’re good enough as you are. Think of something that feels right for you to repeat in your own mind for the next minute. If self-sabotaging thoughts arise, greet them with compassion and remind yourselves of your wholeness, your capacity for change.  
    11. Take a final deep breath and fill yourself with compassion. Exhale slowly, releasing any remaining tension. When you feel ready, gently open your eyes and bring the sense of mindful self-compassion with you as you reenter your day.



    Source link

  • Election Day Meditation – Mindful

    Election Day Meditation – Mindful

    Follow along as Rhonda Magee guides us through a S.T.O.P. practice for focused awareness. The invitation is to be kind to yourself, take a conscious breath, and gently relate to thoughts, emotions, and sensations that arise.

    If we’ve been practicing mindfulness and other awareness practices, we know that even on difficult days like election day we’re just a moment of awareness away from a sense of greater ease and greater capacity to be with what is.

    The acronym S.T.O.P. encapsulates how mindfulness practice can support us in making the most of opportunities for engagement in the world most especially during election day. Like all mindfulness practices, it has many different applications. For one, it is a simple tool that can support us in being here in a much more lively way with ourselves, opening up to what is coming up for us, right here, right now.

    Stop and Take a Conscious Breath

    S stands for Stop

    Stop what you are doing and if possible, perhaps take a seat. If standing, just pause where you are standing. It’s really about standing in your dignity or sitting in your dignity, to support bringing mindfulness to this moment. As you settle in, breathe in and out, allowing attention to rest on the feeling of the breath as it flows into the body, and out. Feel the nourishment of taking a moment to pause. This first step can be as short as just an instant, or as long as you like. 

    T stands for Take a conscious breath

    Now, taking one, very slow and conscious breath in, and a full complete breath out, really notice what it’s like to allow your attention to rest on these sensations of breathing. Continuing to take a few very conscious, very intentional breaths. Simply allow yourself to feature the breathing aspect of the experience of this moment, one breath at a time. 

    O stands for Observe

    What is coming up for you in this moment? The shorthand T.E.S.—thoughts, emotions, sensations—can remind you of what you might gently scan for as you observe your experience. 

    What kind of thoughts might be arising? Imagine thoughts as being like clouds, moving through the sky of your consciousness, and just note the thoughts as they come up for you. 

    Then, what emotions or feelings are present? Is there some discomfort? Some feeling of opening to joy? Whatever is arising is perfectly OK. There is no right or wrong way to feel. Mindfulness is about rolling out this welcome mat, allowing yourself to feel what’s here right now. 

    Then, notice sensations: You might feel a tightness around the shoulders, or a sinking feeling in the belly. Whatever is prominent, invite a reflection on the sensations that are coming up for you. The intention is just to create a spacious way of holding the sensations. Yes, these sensations are here right now. 

    P stands for Proceed

    Finally, when you’re ready, notice the opportunity presented in this moment to proceed, to choose how to move from this place of reflective awareness into engagement. Proceed with presence, all the while holding your experience with kindness, friendliness, and self-compassionate for your experience in this moment. 

    Notice the opportunity presented in this moment to proceed, to choose how to move from this place of reflective awareness into engagement.

    When you are ready, transition out of this practice. Feel what it was like, and any way in which that moment of practice may have shifted your experience. Bring awareness to that shift, to help you see just how mindfulness practice is for you. Many teachers use the term “YOU-ru” as opposed to “guru,” which means you can take full ownership of the great opportunity that being alive presents: to deepen your ability to meet whatever is coming up, with more steadfastness, more stamina, more resilience, and more intentionality about how you want to be during election day. 



    Source link

  • 12 Minute Meditation for Noticing What’s Present and What Isn’t

    12 Minute Meditation for Noticing What’s Present and What Isn’t

    Explore this mediation inspired by the Japanese concept of ma, which refers to “the spaces between everything.”

    Today’s practice offers a unique approach to training our attention and invites us to explore the empty spaces that exist all around us and inside us. 

    For instance, we might think of the space between the plants in the garden, or between the notes in a song. It can also be emotional space, like the silences in a conversation. Or the little gaps between our thoughts and emotions. 

    Often, we don’t even notice these empty spaces—but bringing our awareness to them can reveal new meaning and beauty. By exploring the space in-between through this mindfulness practice, we also enhance our creativity, noticing skills, and awareness. 

    A Guided Meditation for Noticing What’s Present and What Isn’t

    1. This practice is inspired by the Japanese notion of Ma, the idea of examining that space that exists between everything that’s not actually empty, but is full of potential. 
    2. Start by finding a comfortable posture. When you’re ready, you can simply begin to lower or close your eyes, whichever is most comfortable for you.
    3. Now, bring awareness to your breath. Watch and feel the rise and fall of the inhale and exhale. Then, tune also to the spaces between. What is the moment when the exhale finishes before it turns into the inhale? Or the inhale turns into the exhale? Allow your awareness to rest in the stillness between your breaths. 
    4. Next, turn your attention to your heartbeat, your pulse. See if you can find that in your body, the sensations or sounds of your heartbeat, and the spaces between each heartbeat.
    5. Whether you’re sitting or laying down, notice now spaces where your body makes contact with the world. What’s behind or underneath you? Feel where your skin makes contact with your clothing, and tune your awareness to these sensations and the spaces between. 
    6. Scanning through your body, notice sensations as you might in a body scan, deeper in your body. See if you can pick up on the spaces between, where you notice almost no sensation, or between sensations in space or in time. 
    7. Shifting to your other senses now, just listen and notice the sounds around you. Near or far, left or right. Notice all the sounds, and the sounds even within sounds, as well as the spaces and the silences between the sounds. Tune into smells and tastes as you breathe, noticing where these land and the spaces between. 
    8. Allow your eyes to open and be aware of when they go from closed to open. Holding your eyes steady, just notice what you see around you and within your field of vision. Furniture or other objects in the space around you. The shapes of all the objects in your field of vision, as well as shapes and sizes of the spaces in between. Beyond the objects, see the walls, the corners where walls come together. Rooms and the spaces between them. Is there perhaps something new you’ve never noticed before? When does light become shadow? Colors and hues—when does one color become the next? Continue to notice these and other spaces between in the physical space around you.
    9. You can also explore your own mind, your own experience of the space between thoughts, emotions, memories in your mind. Rest there when you find it. Explore what’s happening, what could be happening, the potential in all of these spaces between. Continue here for the next few moments.
    10. As you continue with the rest of your day, keep staying attuned to spaces between. Between inside and outside. The shapes between the clouds or the stars in the night sky. The lull between the waves of the ocean. Stillness between the raindrops. Space between you and other people, physical and emotional. Between a joke and a laugh, a question and an answer. Between waking and opening your eyes. Continue to seek out, explore, and rest in all of these spaces between and see if your perspective doesn’t slowly begin to shift on the world around you, and the world inside of you. 

    Never Miss a Meditation

    Enter your email below to get new podcast episodes delivered straight to your inbox! You’ll also get insights from expert mindfulness teachers and exclusive deals on Mindful Shop products, events, and more.



    Source link

  • 11-Minute Breathing Practice for Awareness

    11-Minute Breathing Practice for Awareness

    Susan Kaiser-Greenland guides us through one of the oldest meditation practices called “Sit and Know You’re Sitting.”

    One of the oldest meditation practices is also one of the simplest: Sit, and know you’re sitting. Let’s give this simple breathing practice for awareness a try:

    1. Get comfortable, with your back straight. Close your eyes and relax. Gently move your attention away from what you’re thinking to the sensations in your forehead and around your eyes. Soften and let go of any tension. Smile a little and soften your jaw. Let your shoulders feel heavy and drop away from your neck. Relax your upper arms, your lower arms, your hands, your fingers.

    2. Relax into your breath. Place one hand over your heart. Let your shoulders drop even more. Feel your breath move your hand up, then down, up down, up down. Now move your hand to your belly, soften, let go and relax. Breathing in, know you’re breathing in. Breathing out, know you’re breathing out. Let your hands rest easy on your lap and let go of any tension in your upper legs. Soften your knees, soften your lower legs, let your feet feel heavy and sink into the ground.

    3. Notice the feeling of breathing. Notice how your body feels as you relax and drop. The part of your mind that is noticing—that’s awareness. It’s nothing special. You don’t need to look for it. You don’t need to do anything at all. Awareness is always here. Settle in and stay with your breathing for a few moments. Trust that your breath will find a natural rhythm. Trust that awareness is always here. Breathing in, know you’re breathing in. Breathing out, know you’re breathing out.

    The part of your mind that is noticing—that’s awareness.

    4. If your mind gets busy, don’t worry, that’s what it’s designed to do. To steady your attention silently, say “in” when you breathe in, silently say “out” when you breathe out. Thoughts, images, and sensations, they’ll come and go. The goal is to notice them without thinking about them. Don’t try to stop them. Don’t try to make them go away. Don’t try to change them, they’ll change on their own. No need to reflect on them now. There’s plenty of time to do that later. No need to add anything to your experience in this breathing practice for awareness. Just stay with it, when sounds appear, hear them, when sensations appear, feel them, when thoughts and images come to mind, notice them. That’s how we sit and know we’re sitting.

    5. Watch what’s happening in your mind and body the way you’d watch a movie or a TV show. The storyline will twist and turn, threads of the plot will pass by, something new will emerge. You don’t need to look for this show, just settle in, relax, and it will come to you. Notice how those thoughts and sensations and images, they don’t have much heft, like the plot in a movie there’s no real substance to them. Nothing substantial to dig into or to hook onto, nothing to shut down, to push away, or to change.

    6. You don’t need to do anything at all. Let go and settle back, relax your mind, smile a little bit, sit and know you’re sitting. Before we close, take a moment to notice the ever-changing, always connected web of causes and conditions that lead to this and every single moment. If someone comes to mind who has been helpful, silently say thanks.

    Never Miss a Meditation

    Enter your email below to get new podcast episodes delivered straight to your inbox! You’ll also get insights from expert mindfulness teachers and exclusive deals on Mindful Shop products, events, and more.



    Source link

  • Mental Health Awareness

    Mental Health Awareness

    Mental Health Awareness: Breaking the Stigma and Promoting Wellness

    Mental health is a vital aspect of our overall well-being, yet it is often overlooked and stigmatized. Mental health awareness is crucial in promoting understanding, reducing stigma, and encouraging individuals to seek help when needed. In this article, we will explore the importance of mental health awareness, the signs and symptoms of mental health conditions, and ways to promote mental wellness.

    The Importance of Mental Health Awareness

    Mental health awareness is essential in promoting a culture of understanding and acceptance. When we talk openly about mental health, we can:

    • Reduce stigma: By discussing mental health openly, we can reduce the stigma associated with mental illness, encouraging individuals to seek help without fear of judgment.

    • Promote understanding: Mental health awareness helps individuals understand the signs and symptoms of mental health conditions, enabling them to recognize the warning signs in themselves or others.

    • Encourage help-seeking: When we normalize mental health discussions, individuals are more likely to seek help when needed, reducing the risk of mental health conditions escalating into more severe conditions.

    Signs and Symptoms of Mental Health Conditions

    Mental health conditions can manifest in various ways, and it is essential to recognize the signs and symptoms. Some common signs and symptoms of mental health conditions include:

    • Anxiety: Excessive worry, fear, or apprehension, which can interfere with daily life.

    • Depression: Persistent feelings of sadness, hopelessness, or emptiness, which can affect mood, appetite, and sleep.

    • Post-Traumatic Stress Disorder (PTSD): Flashbacks, nightmares, or avoidance of triggers related to a traumatic event.

    • Bipolar Disorder: Mood swings, from extreme highs to extreme lows, which can affect daily life.

    • Schizophrenia: Hallucinations, delusions, or disorganized thinking, which can affect perception and behavior.

    Ways to Promote Mental Wellness

    Promoting mental wellness is crucial in maintaining good mental health. Here are some ways to promote mental wellness:

    • Exercise regularly: Physical activity can reduce stress, anxiety, and depression.

    • Practice mindfulness: Mindfulness techniques, such as meditation and deep breathing, can reduce stress and improve mood.

    • Get enough sleep: Adequate sleep is essential for mental health, as it helps regulate mood and reduce stress.

    • Connect with others: Social connections are vital for mental health, as they provide support, validation, and a sense of belonging.

    • Seek professional help: If you are struggling with mental health issues, seek professional help from a mental health professional.

    Breaking the Stigma

    Breaking the stigma surrounding mental health is crucial in promoting awareness and encouraging individuals to seek help. Here are some ways to break the stigma:

    • Talk openly: Share your mental health experiences with others, promoting open and honest discussions.

    • Use mental health language: Use mental health terminology, such as "mental health" and "mental illness," to promote understanding and reduce stigma.

    • Avoid stereotypes: Avoid perpetuating harmful stereotypes and stigmatizing language, which can exacerbate mental health issues.

    • Support mental health initiatives: Support organizations and initiatives that promote mental health awareness and reduce stigma.

    Conclusion

    Mental health awareness is essential in promoting understanding, reducing stigma, and encouraging individuals to seek help when needed. By recognizing the signs and symptoms of mental health conditions, promoting mental wellness, and breaking the stigma surrounding mental health, we can create a culture of acceptance and support. Remember, mental health is just as important as physical health, and seeking help is a sign of strength, not weakness.

    FAQs

    Q: What are the most common mental health conditions?

    A: The most common mental health conditions include anxiety disorders, depression, bipolar disorder, post-traumatic stress disorder (PTSD), and schizophrenia.

    Q: How can I support a friend or family member with a mental health condition?

    A: Supporting a friend or family member with a mental health condition requires empathy, understanding, and patience. Encourage them to seek professional help, offer to accompany them to appointments, and provide emotional support.

    Q: What are some effective treatments for mental health conditions?

    A: Effective treatments for mental health conditions include therapy, medication, and lifestyle changes. Cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), and psychodynamic therapy are popular forms of therapy. Medications, such as antidepressants and anti-anxiety medications, can also be effective.

    Q: How can I prioritize my mental health?

    A: Prioritizing your mental health requires making time for self-care, practicing mindfulness, and seeking professional help when needed. Schedule time for activities that bring you joy, practice gratitude, and prioritize sleep and exercise.

    Q: Is mental health awareness important?

    A: Yes, mental health awareness is crucial in promoting understanding, reducing stigma, and encouraging individuals to seek help when needed. By raising awareness, we can create a culture of acceptance and support, promoting better mental health outcomes.

  • Expert Insights During Breastfeeding Awareness Month

    Expert Insights During Breastfeeding Awareness Month

    Breastfeeding is a rewarding journey for many women, deepening the bond with their newborn while providing essential nutrition and care.

    However, it’s common for new mothers to feel overwhelmed when they first begin. Contrary to what some might believe, breastfeeding does not always come naturally, it requires practice, and the early days can be challenging. Misconceptions surrounding breastfeeding often discourage women from trying.

    During this Breastfeeding Awareness Month, Avery Young, an international board-certified lactation consultant at Nourished Young from Atlanta, shares the facts to help dispel these myths.

    Myth#1 Formula milk is equally good as breast milk

    Fact: Both formula and breastmilk have sufficient calories and vitamins to help babies grow and thrive, comparing them would be like an apples-to-oranges comparison.

    So what’s the main difference? As Young puts it, “Formula is safe. Breast milk is amazing.” The main distinction lies in the origin of the milk used in the formula. Unlike human breast milk, formula is derived from other mammals like cows or goats. This means that the milk is naturally designed to meet the specific nutritional needs of that particular animal, not a human baby. Since every mammal has slightly different requirements, the composition of their milk reflects that, making it necessary to modify the formula to better suit the needs of infants.

    “Through science, we have learned how to alter formula milk and make it better and safer for human babies, but it will never be able to fully replicate human milk because it does not come from humans,” Young told Medical Daily.

    “Unlike formula, breastmilk is alive. It’s a dynamic substance that changes to meet a growing baby’s specific needs, not just to help a baby be protected from illnesses, but even over a day to help deliver the right hormones and the right time, and over a year to adapt to the growing nutrient needs of a baby as they transition to toddlerhood and beyond, to make it an ideally suited product for human babies,” she explained.

    Myth#2 Breastfeeding mothers should stop feeding if they fall sick

    Fact: Continuing to breastfeed can be beneficial for the baby.

    “When you’re ill, your body produces antibodies to combat the infection, and these are passed through your breast milk. Even if you’re unwell, your breast milk helps protect your baby by boosting their immune system with these vital antibodies. Additionally, your baby is likely to be exposed to your illness simply by being close to you, so continuing to breastfeed ensures they receive the protective benefits of your milk,” Young said.

    However, for more serious health issues or concerns about a specific situation, it is always best to consult with a healthcare provider.

    Myth# 3 Breastfeeding mothers should have a special diet and eat only plain food

    Fact: Breastfeeding does not mean mothers need to be on a restrictive diet. Eating a varied and flavorful diet, including spices and diverse foods, can benefit both the baby and the mother.

    The misconception that gassy foods in adults, particularly those high in fiber, will affect breast milk and cause discomfort in babies is common. However, fiber is not digested and doesn’t make its way into breast milk, so it doesn’t directly cause gassiness in a baby.

    “Spices and different foods can alter the flavor of your breast milk, helping to pre-expose your baby to a range of tastes and encouraging them to develop a more varied palate. Plus, a diverse diet provides you with key vitamins and nutrients that support your health and well-being. So, savor your meals and this special time with your new baby,” Young said.

    Myth#4 Breastfeeding is always painful

    Fact: New mothers may experience some discomfort while starting, but this doesn’t make it biologically normal.

    Pain is a sign that something is not quite right. It often indicates issues with the baby’s latch, nipple sensitivity, positioning, or even underlying conditions like infections. Addressing these factors can help ensure a more comfortable breastfeeding experience.

    “Since latching isn’t a one-size-fits-all process, what works for one mother-baby pair may not work for another. If you’re experiencing pain, it’s a sign that adjustments to the latch or other factors may be needed. Seeking help from an experienced lactation consultant can ensure that your breastfeeding experience is comfortable and enjoyable for both you and your baby,” Young said.

    Myth#5 Exercise affects the taste of breast milk

    Fact: Moderate exercise benefits both mother and baby. The changes in breastmilk composition, particularly the increase in lactic acid after intense exercise are temporary.

    “Research, including double-blind studies, shows that these minor changes in composition don’t affect a baby’s ability or desire to feed. Lactic acid in breast milk breaks down quickly, so any impact is temporary and safe for your baby. Many mammals exercise and feed their young right after, demonstrating that this is a natural and manageable process,” Young explained.

    “However, if you have concerns, you can time your workouts and feedings to keep your baby content. If your baby becomes fussy, remember it’s likely temporary and everything will be okay,” she added.

    Myth#6 Many mothers can’t produce enough milk

    Fact: Most mothers produce sufficient milk for their babies.

    According to Young, it’s a common misconception for mothers to assume their baby is crying due to hunger. While some women may encounter difficulties with milk production, the majority of mothers produce enough milk for their babies. Often, a baby’s cries are misread as signs of hunger, causing unnecessary worry and self-doubt. In reality, babies cry for many reasons, such as discomfort or the need for attention, not just hunger.

    “If concerns about milk supply persist, consulting a lactation specialist can provide valuable guidance and support. They can help you troubleshoot the root cause of your baby’s discomfort and give you the confidence to know that your body is capable of nourishing and supporting your new baby,” Young said.

    Myth #7 You can’t take any medications while breastfeeding

    Fact: Most medications are compatible with breastfeeding, and there are often effective alternatives to those that are not safe.

    The most important thing is to consult with a knowledgeable healthcare provider who can guidance on safe options and dosages.

    “Utilizing trusted online resources such as LactMed and InfantRisk can help you cross-check information and explore safe alternatives, which you can then discuss with your healthcare provider. With the right guidance and resources, you can effectively manage your health while continuing to breastfeed,” Young said.

    Source link

  • A 12-Minute Meditation for Being with the Ever-Changing World

    A 12-Minute Meditation for Being with the Ever-Changing World

    Men Talking Mindfulness co-host Will Schneider guides listeners to release distractions and rest attention on breathing in and out, so we can bring our minds fully into the present moment.

    By tuning in to our body and mind, where we observe the nature of the ever-changing world, we can develop greater awareness of the shifts occurring around us and within us. Change can be difficult or painful, and often we yearn for things to be otherwise. This meditation helps us open to the idea that life can be easier when we flow with the currents of change. By choosing to simply be a witness to whatever is happening in this moment, we’re able to be there for ourselves without judgment, learning to meet life exactly the way it is.

    In this meditation, we’re going to start with concentrating on the breath. With this preparation, we shift our attention and notice what we can hear, see, and other sensory information coming to us, awakening our natural curiosity.

    A Guided Meditation for Being With the Ever-Changing World

    1. Begin by sitting comfortably. Find your seat or take a few moments and bring some movement into your body. Get the breath moving in your body a little bit. If you’ve been sitting all day, after you feel a little bit more awake and alive, then come back, press play, and let’s continue.
    2. Begin to find your breath. Settle into a nice and easy, deep breath. Make the breath a little bit bigger. Inhale really big. Let it go. And a few more like that, taking in deep, wide, broad breaths and letting it go. Do a couple more. Breathing this way is a great way to start calming down the mind and the body so we are present in this moment. 
    3. Let’s do a few rounds of the box breath. Inhale through the nose for five seconds. Hold that breath for a count of five. Then exhale for a count of five. Then stay empty for a count of five. And then repeat. After a few rounds of box breath, come back to your normal pace of breathing. 
    4. Let’s consider the role of accepting impermanence in our daily practice. The one thing that is constant in this physical world is change, also known as impermanence. We can use this constant to develop greater awareness. Everything is changing all the time, and life is easier when we flow with it instead of fighting the current and living with the delusion of control, or yearning for an experience of how the world should be. These efforts are futile. It’s a waste of energy and time. When we learn and practice detaching from our ego’s idea of how the world should be, we stop suffering and our emotional turmoil on the inside starts to dissolve. 
    5. From this more calm place, for the next few moments, listen for sound. We’re simply listening for sound in the environment as it is. Not trying to change it. Not trying to figure it out. Not criticizing it. Just being with everything, with what is. If you hear voices or traffic or birds, depending where you are, notice how sound appears and then it’s gone. Then maybe there’s a moment of silence, which still contains sound in some way, and then something else appears. And then it goes away. Simply listening for sound. 
    6. If you find yourself getting lost in thoughts, that’s okay. Just take a few breaths to bring your attention back to the body.
    7. Next, let’s take that awareness and go inside the body. Start to feel your heartbeat in your chest. If it’s helpful, you can bring one of your hands and put it across your heart and just feel your heartbeat. Be with that as it is, and notice even the little fluctuations if you can. Notice the change or the variability in the heart. Sit there and just be with it. Just observe. Just be the witness. Orient your energy and your awareness to your heart. 
    8. Now, let’s take our attention a little further. Maybe you can feel your pulse somewhere else in your body, like in your shoulder, armpit, or down in your forearms, or maybe in your pelvis or down in your legs. See if you can pick up that same pulse, that same kind of pattern flowing through your body, through your limbs, through your torso, through your pelvis. Just be curious. 
    9. Then drop your awareness into your hands. Either the right and left, you choose, or both at the same time. Notice if there are physical sensations in your palms or the back of your hands. Are they cold or warm or dry or sweaty or moist? Can you feel the pulse down in your palms? Again, just noticing. Just being with, just being aware.
    10. Then drop down into your pelvis. See if you can feel the weight of your sit bones in the chair. Maybe there’s a little bit more on the left, or a little more on the right side of your hips. Then just slowly start to scan from the base of the spine, gently all the way through to the crown of the head. Maybe there’s some stiffness in your back. Let it be. You can feel the breath in your body as you work your way up the spine. You can come back, and feel the heartbeat in your chest.
    11. Then come back to that breath. Take a moment of gratitude for showing up for your practice today and putting in the work. Maybe there’s one thing you can take away with you from this meditation and bring it into your day. Roll your head a little bit side to side and slowly make your way back. Come back tomorrow and do this practice again. 



    Source link

  • How Present-Moment Awareness Can Make Life More Meaningful

    How Present-Moment Awareness Can Make Life More Meaningful

    Presence is meditation in motion. It is the practice of bringing mindfulness into the activities of daily life. We can practice the art of being here, now, while waiting in a long grocery store line, changing a baby’s diaper, or sitting in traffic.

    Presence involves a simple yet incredible shift—from the ordinary state of mind wandering to bringing our attention to the experience of what is happening right now. You can make this shift anytime, anywhere. 

    Why develop this habit? Spiritual leaders and philosophers have attempted to answer this question for thousands of years. And yet Ferris Bueller (the impetuous high school student from the classic 1986 film) might just have the best answer: “Life moves pretty fast,” he warned. “If you don’t stop and look around for a while, you might miss it.”

    He’s right. Life without presence moves pretty fast. When we wake up, go to work, and do the other things we need to do, we often operate on autopilot; the days fly by, as do the weeks, months, and years. In fact, scientists have confirmed that this experience of time “flying by” increases with age. With each passing year, the novelty of life diminishes and our perception of time accelerates.

     When we wake up, go to work, and do the other things we need to do, we often operate on autopilot; the days fly by, as do the weeks, months, and years. 

    This has led the mindfulness teacher Jon Kabat-Zinn to argue that if you really want to live a longer life, presence—not drugs, healthy eating, or any other strategy—is the best solution. You may not actually live longer in terms of calendar time, but your experience of life and your perception of time will expand. The days, months, and years can be richer, more meaningful, and more fully lived.

    Appreciating the fall leaves, listening to the crunch under your feet as you walk on the winter snow, smelling the scents of flowers or fresh-cut grass, feeling the warmth of the summer sun—these simple acts of presence slow life down. They help us go through each day feeling more alive, awake, and content.

    There are other benefits, too. Presence doesn’t simply change the quality of being. It can also transform the quality of what you do, leading to greater creative flow, enhanced relationships, and increased productivity at home and at work. 

    Through developing the habit of presence, we can get in touch with the fundamental wonder of what it is to be alive, and even the most ordinary moments become extraordinary.

    How to Stay in the Present Moment

    But it’s not that simple. There’s also something quite mysterious about this moment. It’s not like the past, which stretches infinitely behind us. It’s also not like the future, which stretches infinitely ahead. In fact, the moment you try to capture it, it’s gone. It becomes just another part of the past. 

    Philosophers have strived to define the present moment. While some have seen it as almost nonexistent—fleeting and infinitely thin—others saw it as having infinite depth. 

    In fact, the ancient Greeks identified three ways that opening to the present moment increases the depth of our experience and productive possibilities of each moment. First, when we fully experience what is here and now, we no longer postpone what we most want. We live our fullest life now. The philosopher Epicurus captures this ethos of urgency:

    “We are only born once—twice is not allowed—and it is necessary that we shall be no more, for all eternity; and yet you, who are not master of tomorrow, you keep on putting off your joy?”

    This is something many of us have experienced. Have you ever heard the shocking and sad news that someone close to you has died and then thought, Am I living life as fully and as presently possible? Death makes us acutely aware of our aliveness and the preciousness of each moment.

    Second, attending to the present moment enables us to take advantage of the full range of possibilities that exist in each moment. This helps us adapt to even the most challenging situations. If you’re stuck at the airport with a long delay, you can let your mind swirl with thoughts about the past and future: I should have taken the earlier flight or I am going to be so late and tired. Or you can experience the power of the present moment and take advantage of the new possibilities available to you as a result of the delay: go for a brisk walk through the concourse, read for pleasure, eat a meal, or catch up with friends on the phone. 

    When we manage to enter the razor-thin moment of presence, something amazing happens: anxieties and resentments dissolve. We experience more ease, calm, and peace.

    Being present opens up a third possibility: happiness and well-being. When we spend the day traveling through the past and future, we tend to get trapped in a host of negative emotions, from anxiety to irritation to resentment. The Epicurean school of ancient Greek thought used sayings like this: “Senseless people live in hope for the future, and since this cannot be certain, they are consumed by fear and anxiety.” 

    When we manage to enter the razor-thin moment of presence, something amazing happens: anxieties and resentments dissolve. We experience more ease, calm, and peace. In short, we experience more well-being. What is the present moment? This almost sounds like a trick question. Everyone knows that the present moment is what’s happening now. The wind in the trees, the touch of fabric against your skin, your dog brushing up against your leg. 

    The Science and Practice of Presence

    The science on this is clear. Spending more time in the present moment leads to greater happiness.  A Harvard University study conducted in 2010 by Matthew A. Killingsworth and Daniel T. Gilbert, for example, revealed that happiness is inversely related to mind wandering—the amount of time that we spend time traveling through thoughts about past and future.  

    Killingsworth and Gilbert discovered that most of us spend a lot of time mind wandering—distracted from the present moment. In fact, the average person spends 47 percent of the day mind wandering: thinking about something other than his or her present activity.

    Their key insight, however, wasn’t just that our minds wander. It was the link between presence and happiness. Killingsworth concluded, “How often our minds leave the present and where they tend to go is a better predictor of our happiness than the activities in which we are engaged.” In other words, this landmark study shows that one of the keys to happiness lies in simply redirecting our attention from mind wandering and distraction to what’s happening right here, right now in the present moment.

     A Practice to Shift Your Attention to the Present Moment

    1. Notice—see if you can become aware—each time you step into the shower. 
    2. Shift your attention to the sights, sounds, and bodily sensations of the present moment. To do this, we recommend that you ground your feet and bring your attention to your breath. Use what we call the “4×4 breath” or the box breath—four counts in, four counts out, for four breaths. This move will help you begin building the habit of shifting your attention from mind wandering and stress to the present moment. 
    3. Rewire—encode this experience deep into your memory by savoring it for just 15 to 30 seconds.

    Quick Tips

    • Do it every day: Practice presence every day and, if you forget to do it in the shower,  practice presence during some other everyday life moment, such as walking up the stairs or starting your car.
    • How to remember to do it: The most difficult thing about building this habit is remembering. To help you remember, we have developed a low-tech but extremely effective method. Put a sticker at eye level on your shower door. If you don’t want to use a sticker (or don’t have a shower door), you could use a piece of masking tape with “Presence” written on it. After a month or so, once the habit is ingrained, you may find that you no longer need it.
    • How you know it’s working: After a couple of weeks or a month, you will likely start to notice that you no longer need to consciously remember to experience presence. It just starts to happen as you enter the shower. This is the magic moment of habit formation. It means that your brain has wired a new set of connections around this everyday activity.
    • If you want more: If you have mastered the habit in the shower, try adding an advanced cue: stairs. Every time you walk up or down a flight of stairs, see if you can be present. This is a perfect time to feel the sensations in your feet or to bring your attention to the sights and sounds that occur as you step. This additional cue will take you even deeper into the experience of presence.

    Adapted from Start Here: Master the Lifelong Habit of Wellbeing by Eric Langshur and Nate Klemp, PhD.

    Mindfulness teacher Jason Gant reflects on a heartfelt memory when he was able to lean on his deep practice and mindfully take action. Read More 

    Reclaim the first few moments of your day by dedicating some time to morning meditation or an empowering routine. To help you get started, we’ve gathered our best tips on how to ease your mind and body into a new day. Read More 

    • Mindful Staff
    • April 28, 2021

    Tita Angangco, cofounder of The Centre for Mindfulness Studies, shares a loving-kindness meditation that serves as an ignition to spark change. Read More 

    • Tita Angangco
    • April 12, 2021



    Source link