Health Journal Online

Tag: Minute

  • W.A.I.T. a Minute: A Practice to Pause Before You Post on Social Media

    W.A.I.T. a Minute: A Practice to Pause Before You Post on Social Media

    A simple mindful practice that can slow down emotional reaction, invite a breath, and encourage you to pause before you post.

    Social media has made it easy to broadcast our thoughts and feelings far and wide in an instant. At the same time, we often don’t even consider the huge numbers of people who will read what we share. How many friends do you have across your socials? 300 to 400? 500 plus? How often do you really pause before you post?

    When feelings are at a fever pitch, there’s a lot of rapid-fire, non-face-to-face communicating. For teenagers this can be especially tricky, given their proclivity for impulsivity.

    “Adolescents are biologically more prone to making decisions that are not well thought out,” says Tristan Gorrindo, a child and adolescent psychiatrist at The Ross Center in Washington, D.C. “The part of the brain right behind the forehead, which controls judgment, is at that time undergoing a rapid period of development,” says Gorrindo, who is studying the way families use technology.

    For teenagers and adults alike, it’s far too easy for a moment of heightened emotion to result in acrimonious conflict, bullying, or just saying something that lives forever and can be deeply regrettable.

    Gorrindo has created a practice called W.A.I.T., designed with teenagers in mind (but perfect for anyone living in today’s digital world). Here are 4 questions to ask yourself before you post:

    W = Wide Audience
    “Would I say this in front of a school assembly?” (If you’re a grown-up, imagine your entire office.)

    A = Affect
    “Am I in a good emotional place right now?”

    I = Intent
    “Might my intent be misunderstood?”

    T = Today
    “Today, tomorrow, or the next day? Can this wait a day?”

    Evaluating the urgency of what we’re about to say can provide a helpful injection of perspective. Why is it so urgent? What will happen if you take a breath and pause before you post? And if you wait, might you feel differently about it later?

    This article also appeared in a slightly different form in the December 2013 issue of Mindful magazine.



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  • A 12 Minute Meditation on Our Relationship to Thoughts

    A 12 Minute Meditation on Our Relationship to Thoughts

    Meditation teacher Vinny Ferraro offers a practice to notice our relationship to thoughts: to see them clearly as they arise, gently note them, and return to the breath and body.

    The nature of the mind is to make thoughts. All day long, mostly without our even noticing, the mind is generating thousands of thoughts. What is our relationship to thoughts? Not only does the mind have a mind of its own, but, literally, we can have thoughts about not having thoughts. All of this is completely independent of our own doing.

    It’s very easy to villainize thought as some kind of enemy of practice. We get in our heads that if there were no thoughts we would be at peace, but even that’s just another thought.

    It’s very easy to villainize thought as some kind of enemy of practice. We get in our heads that if there were no thoughts we would be at peace, but even that’s just another thought. So, we’ll be using a noting practice, where we practice seeing thoughts clearly as they arise, gently noting them, and returning to the breath and body. If there is no mindfulness of mind, we live in a world completely defined by our thoughts. Here, we let go of that orientation and just see things as they are. We still hear the internal talk, we still see the images, but we know them as phenomena. We see their impermanence.

    If we look, we may see how often our thoughts include judgment, fear, grasping, or just arguing our point of view. When we see how compulsively these thoughts repeat themselves, we begin to understand the circular, repetitive nature of thought. So, this training in awareness is a training in wisdom.

    A Meditation on Our Relationship to Thoughts

    We can’t stop thoughts from arising but we can stop getting lost in them. Here we can see our views, our thoughts, our worries, as only one part of a much larger story. As we begin this session, feel your body and allow yourself to arrive. This is the practice of kind awareness. Allow the breathing to be natural, easy. See if there’s a sense of relief that you don’t have to make anything happen or stop happening.

    Just simply note when thoughts arise. When you notice thoughts arise, gently note: “planning, planning,” or: “judging, judging.” We’re not noting things so that we can change them, we’re just turning toward this phenomenon and noticing thoughts that usually fly under the radar, just like the light little whisper. We don’t usually feel their impact; most of the time, we’re not even aware that they’re there and the next thing you know we’re carried off. So, we don’t want to be lost in the dream of our own mental activity.

    Don’t “quiet” your thoughts. You don’t have to control thoughts or quiet them down; we just want to be aware of them as they arise, because any moment we’re aware of them, we’re not lost in them. You can think about it like we’re sitting in a movie theater, and there are images and voices projected on the screen of the mind, but we’re witnessing this phenomenon instead of being seduced by it. This frees up a lot of our awareness, when we don’t have to chase every thought, so we can see the well-worn patterns of the mind and begin to recognize some of the themes that we’re working with.

    Note thoughts without empowering them. Note thoughts without indulging or empowering or needing to suppress or avoid them. This way, whatever arises is known and allowed to simply pass through. Thought bubbles are touched lightly, their content completely irrelevant—they are just another object.

    Rest in your body. Here we are resting in the body, aware of sensation, watching thoughts come and go, and yet we remain. As things pass through the mind, be open and empty. This is a being, not a doing, so we don’t have any need to search for something to note. But as thoughts are known, gently note them. Lightly touching thoughts, not lost in content, not trying to figure it out, but resting in the witnessing of what is naturally unfolding. The practice is to keep noticing, not by bearing down on thoughts or drilling into them, but by resting in your intuitive awareness and opening up your field of attention to include thoughts. Thoughts are so prevalent, they are a worthy anchor for a meditation.



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  • 12 Minute Meditation: Transform Shame Into Self-Trust

    12 Minute Meditation: Transform Shame Into Self-Trust

    Exploring difficult emotions and experiences may be the key to loosening their hold over us. Gentle awareness of our inner world allows us to transform shame in this practice from Patricia Rockman, MD.

    Becoming familiar with a difficult emotion means getting interested and curious about the experience, like you might do when visiting a new city. Take it slow, uncovering new “territory” a bit at a time instead of trying to get to know it all at once. As you navigate shame, you learn that you can sit with uncomfortable feelings, and that they will eventually pass. Over time, you develop resilience, self-knowledge, and trust in yourself—the best antidotes to the self-judgment that shame inspires.

    Thoughts and feelings are larger and scarier when they’re left unexplored and kept in the shadows.

    Whether you’re experiencing feelings of shame right now or have buried shame that you’ve been avoiding, are you willing to get to know it a bit better? Remember, thoughts and feelings are larger and scarier when they’re left unexplored and kept in the shadows.

    12-Minute Meditation: Transform Shame Into Self-Trust

    1. Take a comfortable meditation posture, eyes closed if comfortable. Begin by bringing attention to the body sitting. Attending to the base of the body as it makes contact with the surface you are resting on. Allowing the jaw to soften, shoulder blades sliding down the back and hands at rest in the lap or on your thighs.
    2. Turn your attention to the sensations of breathing at the level of the belly. Attending to the in-breath and the out-breath, the rising and falling of the abdomen. Perhaps letting the breath move in and out of the body naturally, as best you can.
    3. And now, gently bringing to mind an experience or memory, a time in which you felt shame. Maybe it was something you did or something that someone else said about you or to you. Whatever it is, turning toward this memory, experience, or situation gently, as best you can, checking in with what thoughts are present, what emotions, and what body sensations.
    4. Without needing to change or fix anything, beginning to explore what is arising or what is here right now. If there are specific thoughts, as best you can, experiencing them as sensations of the mind, as events that come and go. If there are emotions, naming or labeling them as they make themselves known. Saying to yourself, “Shame is here,” or fear, anxiety, or guilt, whatever it is, and staying with these for a few moments.
    5. And now, shifting your attention to any associated sensations in the body. Investigate these with friendly interest, getting curious about them, even if they’re unwanted or intense, really getting to know them, if that is possible in this moment.
    6. If the sensations are particularly intense or strong, saying to yourself, “This is a moment of difficulty. I can be with this, it’s already here.” If it is helpful, breathing into the sensations, expanding on the in-breath and softening on the out-breath, staying with these sensations as long as they are capturing your attention.
    7. If this is too difficult or feels overwhelming, there is always the choice to return your attention to the breath at the belly or to open your eyes, letting go of this practice. Otherwise, continuing with this attention to the sensations in the body…
    8. And now, returning to the sensations of breathing in the abdomen, to the rising and falling of the belly with each breath, breathing in and breathing out.
    9. And when you’re ready, bringing attention to the entire body, to any and all sensations, resting here in a more spacious awareness, if this is available.
    10. Then gently, with this shameful experience in the background now, asking yourself: Can I let this be as it is? (It’s already here, after all.) Can I let it go? (It’s already happened.) Does it need addressing? Do I have to take an action? If so, what? Can I shift my attitude, bringing a different perspective to this experience? And then gently opening the eyes if they have been closed and letting go of this practice.



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  • A 10 Minute Body Scan That You Can Practice

    A 10 Minute Body Scan That You Can Practice

    Explore this guided practice to calm your mind, notice sensations in the body, and bring awareness to the present moment.

    We’re practicing mindfulness each time that we bring attention to a body part and are aware that we are doing so. Practicing mindfulness through this 10-minute body scan involves moving attention through various parts of the body. You will notice sensations that are present in your feet or hands or legs such as tingling, tightness, temperature, or you might notice a lack of sensation; simply be aware of it.

    We’re practicing mindfulness each time that we bring attention to a body part and are aware that we are doing so.

    We typically do the body scan by lying down on the floor or a soft surface, but if that’s not possible for you, you can certainly do the body scan while sitting in a chair.

    A 10-Minute Body Scan Practice

    As we begin this 10-minute body scan, we’ll be slowly and systematically moving attention through the various regions of the body, from the feet to the top of the head, noting any physical sensations as we go along.

    1. As you are lying on whatever surface you’re on, notice what it feels like to be lying there. Noticing the sensations present in this moment, noticing temperature, noticing points of contact with the body and the surface, noticing the rise and the fall of the abdomen. Allowing the body to rest in this position and noticing sensations as you breathe in and as you breathe out.
    2. Left foot and leg: Feeling the air move in and out of your body, let’s begin by bringing attention to the toes of your left foot. With the in-breath, noticing the sensations present or lack of sensation. And then with an out-breath, letting go of the toes and move your attention to the bottom of the left foot, including the heel touching the floor. Noticing all the sensations present in that region of the body, also notice how lack of sensation is something the mind can be aware of. Move on to the top of your left foot and ankle, noticing sensation. Now moving to the lower leg, knee, thigh, and hip on the left side of the body.
    3. Right foot and leg: Moving awareness, now, to the toes of the right foot, the bottom of the right foot, including the heel touching the floor. Bringing awareness to the sensations present in that part of the body. Moving on to the top of your right foot and ankle and scanning that region with awareness, noticing sensations present or lack of sensation. Now move into the lower leg, knee, thigh, and hip on the right side of the body.
    4. Pelvis: Bringing awareness now to the pelvic region, noticing sensations present or lack of sensation.
    5. Lower back and abdomen: Bringing awareness to the lower back and abdomen, aware of what’s there, without judgment or assessment, simply noticing with awareness.
    6. Upper back, ribs, and chest: Continuing to scan the back, the rib cage, and chest.
    7. Shoulders: Moving now to the shoulder blades and shoulders, noticing what is present in those regions of the body.
    8. Fingers and hands: From here, go to the fingers and the hands, the left and right together. Tuning into the fingers, thumbs, palms, back of the hands, wrists, noticing what’s there, noticing sensations present in the hands and the fingers.
    9. Wrists and arms: Now moving awareness to the wrists, forearms, elbows, upper arms, and shoulders, and noticing what sensations are present in those regions of the body. On an out-breath, let go of the whole of the arms and the hands.
    10. Neck and throat: Moving now to the neck and the throat, noticing what is there or not there.
    11. Head: Moving on to the head and face, and scanning with awareness the jaw, and the chin, the lips, the teeth, and gums, roof of the mouth, tongue, the back of the throat, the cheeks, and the nose. Feeling the air moving in and out of the nose. Then bringing awareness to the ears, the eyes, the eyelids, eyebrows, forehead, temples, and scalp, holding the whole of that region with awareness.
    12. Now, notice the breath: Stay in the present moment with the breath flowing in and out of the body, simply awake to whatever arises and predominates in your field of awareness at any given moment. And this may include thoughts or feelings, sensations, sounds, the breath, stillness, and silence. Be with whatever comes up in the same way you were with the scan.
    13. Notice how you may tend to react to impulses, thoughts, memories, and worries: Let yourself purposefully observe them without rejecting or pursuing. Practice simply seeing and letting go, seeing and letting go. No agenda other than to be present and awake.
    14. Closing:  In a moment, you’ll hear the sound of the chimes and move the awareness from the body to the sound. And as you follow the last sound to the end, gradually wiggle the toes and move the feet and stretch in whatever way you like. Coming back into the room, fully awake and fully present.

    As we bring this 10-minute body scan practice to a close, may we be peaceful and at ease, may our hearts be soft and open, may we be safe and protected, and our bodies healthy and strong. And for all of those known and unknown to us, may they be peaceful and at ease, may their hearts be soft and open, may they be safe and protected and their bodies healthy and strong. May the merit of this practice be for the benefit of all beings.

    Introduction text adapted from Harvard Pilgrim. This practice was originally published on Mindful.org in October 2018.



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  • A “Just Like Me” Practice to Expand Your Circle of Compassion: 12 Minute Meditation

    A “Just Like Me” Practice to Expand Your Circle of Compassion: 12 Minute Meditation

    The invitation with this practice is to put aside ideas and concepts about differences, shame, fear, survival, and the rest, and to simply see if you can begin to develop a felt sense of common humanity. What you are tapping into here is the awareness that all of us wish for happiness and freedom from suffering, that this too is a part of our common humanity.

    A “Just Like Me” Practice to Expand Your Circle of Compassion

    This meditation is inspired by the writing and teaching of Thupten Jinpa in his book A Fearless Heart: How the courage to be compassionate can transform our lives.

    1. Take some time to settle into your body for a few minutes, allowing your attention to drop inside. Take note of whatever is present in the way of sensation inside your body. You may notice the touch of clothing, the pressure of the supporting surface on certain parts of your body, or just sensations of coolness or warmth, relaxation or tension, ease or discomfort. Take note of where and how you are in this moment. You may notice the movement of breath into and out of the body as well, recognizing that the breath has continued to move on its own since you last attended to it.
    2. Imagine someone whom you hold dear, someone who brings a smile to your face when you think of them, someone with whom you have a relatively easy and uncomplicated relationship. This may be a family member like a child, a grandparent, or even a pet. Try to go beyond the idea of this being and see if you can actually feel what it feels like to be in their presence.
    3. Notice any pleasant feelings that may arise as you hold this beloved being in your awareness and see how easy it is to acknowledge that they, too, have the same aspiration for genuine happiness that you have.
    4. Now call to mind someone else, someone that you recognize but don’t have much meaningful interaction with and don’t feel any particular closeness to. This may be a person whom you see quite often, on the street, behind the counter at your favorite coffee shop, or driving the bus you take regularly. Notice what feelings arise for you as you picture this person and how these feelings may be different from what you felt in regard to the loved one you imagined first.
    5. See if you can imagine what it might be like to be this person. Usually, we don’t give much thought to the happiness of people in neutral roles in our lives like this. Imagine their life, their hopes and fears, which are every bit as real, complex, and challenging as yours. You may even recognize a certain similarity between yourself and this other person at the level of your common humanity. “Just like me, she wishes to be happy and to avoid even the slightest suffering.”
    6. Next, take some time to see if you can call to mind someone you don’t know at all, and who seems very much unlike you at first glance. Perhaps an image comes to mind from the news or in your imagination or from your previous travels. Maybe consider someone facing hardships far different from your own right now. Perhaps you might call to mind someone who doesn’t look like you . . . or someone who has an entirely different cultural background or life circumstances. You may find yourself thinking just now of people suffering through war or resisting tyranny anywhere on the globe.
    7. Take the time to see if you can look past the differences to what you have in common with this person or these people. Imagine looking into their eyes, sitting with them in meditation, feeling just a little of the joy and pain and sorrow and fear that they may experience . . . simply because they are human, just like you. 
    8. See if you can put yourself in this person’s shoes for a moment, recognizing that they are an object of deep concern to someone, a parent or a spouse, a child or a dear friend of someone. Begin to acknowledge that even this person who seems so different has the same fundamental aspiration for happiness that you have. Allow your attention to stay with this awareness for some period of time (say 20 to 30 seconds). Allow thoughts and feelings to come and go as they will, as you remain present to whatever arises, with no other agenda but to observe and be kind to yourself in that presence.
    9. Finally, see if you can bring together these three people in one mental picture in front of you. Take some time to reflect on the fact that they all share a basic yearning to be happy and free from suffering. At this dimension, there is no difference between these three people. In this fundamental aspect, they are exactly the same. Just take the time to relate to these three beings from that perspective, from the point of view that they share the aspiration for happiness and a kind of perfect imperfection.
    10.  Now include yourself in this circle of awareness, reminding yourself that:
      These people have feelings, thoughts, and emotions, just like me.
      These people, during their lives, have experienced physical and emotional pain and suffering, just like me. These people have been sad, disappointed, angry or worried, just like me.
      These people have felt unworthy or inadequate at times, just like me. These people have longed for connection, purpose, and belonging, just like me.
      These people want to be happy and free from pain and suffering, just like me. These people want to be loved, just like me.
    11. With this deep recognition that the desires to be happy and to overcome suffering are common to all, silently repeat this phrase: “Just like me, all others aspire to happiness and want to overcome suffering.”
    12. Take some time to sit with whatever wishes or feelings arise from this practice, allowing them to arise and fall away. Your only agenda is to notice and take note of their arising.

    Adapted from Self-Compassion for Dummies by Steven Hickman. 



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  • The 5 Minute Fix: Quick and Easy Gardening Tricks for Busy Homeowners

    The 5 Minute Fix: Quick and Easy Gardening Tricks for Busy Homeowners

    The 5 Minute Fix: Quick and Easy Gardening Tricks for Busy Homeowners

    As a homeowner, maintaining a beautiful and thriving garden can seem like a daunting task, especially when life gets busy. But what if we told you that you don’t need to dedicate hours each week to your garden to keep it looking its best? In this article, we’ll share quick and easy gardening tricks that can be completed in just 5 minutes a day, giving you the flexibility to tend to your garden on even the busiest of schedules.

    I. Watering Wisely

    When it comes to gardening, water is one of the most crucial elements for healthy plant growth. However, overwatering is a common mistake that can lead to root rot, fungus, and other issues. Here are a few quick and easy 5-minute tricks to ensure you’re watering wisely:

    • Check the soil daily: Take a quick glance at the soil by sticking your finger into the soil up to the first knuckle. If it feels dry, it’s time to water. If it’s already moist, you can skip watering that day.

    • Use a moisture meter: If you’re not sure what to do, consider investing in a moisture meter. These handy devices provide an instant reading of the soil’s moisture levels, giving you peace of mind and saving you time in the long run.

    • Water deeply but infrequently: Instead of watering lightly every day, water your plants deeply but infrequently. This encourages deep root growth and makes your plants more resistant to drought.

    II. Mulching Magic

    Mulching is one of the easiest and most effective ways to maintain a healthy and thriving garden. Here are a few quick 5-minute mulching tricks:

    • Spread a thin layer: Apply a thin layer of mulch around your plants, taking care not to pile it too high. Aim for a layer about 1-2 inches thick.

    • Use the right materials: Opt for organic materials like bark chips, straw, or newspaper instead of synthetic mulches, which can attract pests and repel beneficial insects.

    • Edge your beds: Take a few minutes to edge your garden beds using a gardening rake or a hose with a gentle spray setting. This keeps mulch from washing away and makes your garden beds look neat and tidy.

    III. Pruning Primer

    Pruning is essential for maintaining healthy and productive plants, but it doesn’t have to take hours of your time. Here are a few quick and easy 5-minute pruning tricks:

    • Trim deadhead flowers: Remove dead flowers and spent blooms from plants like roses, lavender, and marigolds. This encourages new blooms to grow and prevents seed production, which can attract pests.

    • Pinch tips: Take a few minutes to pinch off the tips of growth on plants like tomatoes, cucumbers, and peas. This promotes bushy growth and prevents them from becoming leggy.

    • Clean up stray shoots: Use your pruning shears to trim back stray shoots or suckers that are competing with the main stem of the plant.

    IV. Weeding Whirlwind

    Weeds are the bane of many gardeners’ existence, but with a few quick 5-minute weeding tricks, you can keep them under control:

    • Get the timing right: The best time to weed is in the early morning or late afternoon when the sun isn’t beating down. This prevents weeds from re-seeding themselves.

    • Pull, don’t dig: Pull weeds by their roots, making sure to grab as much of the root system as possible to prevent regrowth.

    • Remove weeds regularly: Set a timer for 5 minutes each day and take a quick walk around your garden to pull any weeds you see.

    V. Pest Patrol

    Pests are a natural part of gardening, but they can quickly take over if not kept under control. Here are a few quick 5-minute pest patrol tricks:

    • Inspect your plants daily: Take a few minutes to inspect your plants for signs of pests, such as aphids, whiteflies, or slugs. Catching infestations early prevents them from getting out of control.

    • Hand-pick pests: Take a few minutes each day to hand-pick pests like slugs, snails, and caterpillars off your plants.

    • Encourage beneficial insects: Plant flowers and herbs that attract beneficial insects like ladybugs and lacewings, which can help control pests naturally.

    Conclusion

    As you can see, maintaining a beautiful and thriving garden doesn’t have to be a daunting task. With a few quick and easy 5-minute gardening tricks, you can keep your garden looking its best even on the busiest of days. By implementing these tricks, you’ll save time, reduce stress, and enjoy the rewards of a well-tended garden.

    FAQs

    Q: Can I still get a beautiful garden if I’m not an experienced gardener?

    A: Absolutely! Gardening is a skill that can be learned, and with practice and patience, anyone can achieve beautiful results. Start with a small garden and work your way up as you gain confidence and knowledge.

    Q: What are some common gardening mistakes that busy homeowners make?

    A: Some common mistakes include overwatering, not providing enough sunlight, and not deadheading flowers. Remember to always follow the specific growing instructions for your plants, and don’t be afraid to ask for advice at your local nursery or gardening store.

    Q: How often should I water my plants?

    A: Water your plants based on the weather. If it’s hot and dry, water deeply but infrequently. If it’s cool and rainy, water lightly but more frequently. The key is to find the right balance for your specific climate and plants.

    Q: What are some ways to make gardening easier for busy homeowners?

    A: Consider implementing a drip irrigation system, which can save you time and water by delivering moisture directly to the roots of your plants. You can also automate watering and fertilization schedules with a smart watering controller. Additionally, consider growing compact or dwarf varieties of plants that require less space and maintenance.

    By following these quick and easy 5-minute gardening tricks, you can maintain a beautiful and thriving garden without sacrificing your precious time. So go ahead, get out there, and get gardening!

  • A 12 Minute Meditation to Come Home to Your Heart

    A 12 Minute Meditation to Come Home to Your Heart

    Jenée Johnson welcomes us home to our hearts with a guided meditation to rest, replenish, and renew.

    This is a practice to usher us home for the holidays—“home” meaning to our inner selves, with love and care. In her book, Real Love: The Art of Mindful Connection, Sharon Salzberg says, “awareness and love are qualities we can rely on moment to moment…They protect us during whatever storms or blow outs we undergo.” 

    Awareness and love are qualities we can rely on moment to moment

    Jenée Johnson, mindfulness, health, and racial healing innovator, and the founder of the Right Within Experience, guides us in this seven-minute meditation. We will explore a HeartMath practice called Quick Coherence that helps to synchronize the heart, mind, emotions, and body. This practice can help us work on being present with ourselves in an aware, kind, and loving way to take respite from the storms and renew strength and resilience. 

    A 12-Minute Guided Meditation to Come Home to Your Heart

    1. Please be seated in a relaxed, upright position. Drop your gaze or close your eyes and sit with ease. Take a deep breath in and an audible sigh out.

    2. I invite you to come home to yourself, come home to your own heart. I invite you to acknowledge any sadness, loss, or uncertainty you may be experiencing. Hold it gently, and hold it tenderly. I invite you to acknowledge your discoveries, your hopes and passions. Hold them lightly and with kindness as well. 

    Welcome home. Welcome to our hearts to heal, replenish, rest, and renew.

    3. Focus your attention on the area of the heart. Imagine your breath is flowing in and out of your heart and chest area a little slower and deeper than usual. Inhale to the count of five and exhale to the count of five, or find a rhythm that is comfortable.  If you would like, you can place a hand gently over your heart. This can help you center and invite inner ease and coherence.

    4. Meet yourself in a compassionate and easy way with language like, “I’m so glad you’re here,” “It’s good to be with you.” Stay with slow, deep breaths through the heart or chest area. Rest here.

    5. Now, let’s create an experience of renewal. On the next breath, make a sincere attempt to experience a renewing feeling such as appreciation or care for something or someone in your life. Re-experience the feeling you have for someone you love, a pet, a special place, or an accomplishment.

    6. Simply focus on a feeling of calm or ease. Stay with calm easy breaths through the heart and chest area.

    Welcome home for the holidays. May you have calm in the storms, ease, and grace.

    A Guide to Practicing Self-Care with Mindfulness 

    Making sure our own needs are met is as important as taking care of those we love most. When turning your attention toward yourself feels challenging, there are simple ways to move through the discomfort. Explore our new guide for tips, practices, and reminders on how to engage in self-care.
    Read More 

    • Mindful Staff
    • December 18, 2020



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  • 12 Minute Meditation

    12 Minute Meditation

    Get the latest on everything mindfulness

    Our free newsletter delivers updates on the science of mindfulness, guided mindfulness meditation practices from leading teachers, special offers, and rich content to support your mindful growth.


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  • 5 Minute Mindfulness Exercises to Melt Away Stress

    5 Minute Mindfulness Exercises to Melt Away Stress

    5 Minute Mindfulness Exercises to Melt Away Stress

    Are you feeling overwhelmed by the demands of modern life? Do you often find yourself stuck in a state of constant stress and anxiety? If so, you’re not alone. Stress is a ubiquitous part of our daily lives, but it’s crucial to find ways to manage it effectively. One of the most effective ways to do so is through mindfulness exercises. In this article, we’ll explore five 5-minute mindfulness exercises that can help melt away stress and bring a sense of calm and clarity to your life.

    Exercise 1: One-Minute Breathing

    The first exercise is a simple yet powerful one-minute breathing technique that can help calm your mind and body. Find a quiet and comfortable spot, and sit down with your back straight. Close your eyes and take a deep breath in through your nose, filling your lungs completely. Hold the breath for a second, and then exhale slowly through your mouth, emptying your lungs completely. Repeat this process for one minute, focusing solely on the sensation of your breath. As your mind wanders, gently bring it back to the sensation of the breath.

    Exercise 2: Body Scan

    The second exercise is a body scan, designed to help you release physical tension and calm your nervous system. Find a comfortable position, either seated or lying down, and close your eyes. Starting from your toes, bring your awareness to each part of your body, working your way up to the crown of your head. As you focus on each area, release any physical sensations, such as tension or discomfort, and allow them to melt away. Take your time, and don’t rush through this process.

    Exercise 3: Sensory Exploration

    The third exercise is a sensory exploration that can help you shift your focus from stressful thoughts and emotions to the present moment. Choose an object, such as a small stone, a leaf, or a flower, and hold it in your hand. Gaze at the object, noticing its shape, texture, color, and scent. Then, bring your attention to your other senses, focusing on the sounds, smells, and sensations around you. Allow yourself to fully immerse in the experience, letting go of any thoughts or worries.

    Exercise 4: Mindful Walking

    The fourth exercise is a simple yet effective way to clear your mind and reduce stress. Find a quiet space, either indoors or outdoors, and walk slowly and deliberately. Pay attention to the sensation of your feet touching the ground, the movement of your legs and arms, and the rhythm of your breath. As your mind wanders, gently bring it back to the sensation of your walk. Take long, deep breaths, and allow yourself to fully immerse in the experience.

    Exercise 5: Loving-Kindness Meditation

    The final exercise is a loving-kindness meditation, designed to cultivate feelings of kindness, compassion, and understanding towards yourself and others. Find a quiet and comfortable spot, and sit with your back straight. Close your eyes and bring to mind someone or something you feel affection for, such as a loved one, a pet, or a nature scene. Repeat the following phrases to yourself, allowing the feelings to sink deep: "May you be happy, may you be healthy, may you be at peace." As you move on to the next person or thing, repeat the phrases, expanding your circle of kindness and compassion.

    Conclusion

    Incorporating these 5-minute mindfulness exercises into your daily routine can have a profound impact on your mental and emotional well-being. By taking just a few short moments each day to focus on the present, you can:

    • Reduces stress and anxiety

    • Improve your mood and overall sense of well-being

    • Enhance your self-awareness and self-acceptance

    • Develop greater resilience and coping skills

    • Cultivate a deeper sense of connection and compassion with yourself and others

    By integrating these exercises into your daily routine, you can begin to melt away stress and cultivate a more peaceful, centered, and compassionate relationship with yourself and the world around you.

    FAQs

    Q: What is mindfulness, and how does it help with stress?
    A: Mindfulness is the practice of being fully present and engaged in the current moment, often through meditation or other relaxation techniques. It helps with stress by training the mind to focus on the present, rather than getting caught up in worries about the past or future.

    Q: Do I need to be a "good" at mindfulness to benefit from these exercises?
    A: Absolutely not! Mindfulness is a skill that can be developed with practice, and the exercises in this article are designed to be accessible to anyone, regardless of their experience or background.

    Q: How often should I practice mindfulness exercises?
    A: It’s recommended to practice mindfulness exercises daily, ideally at the same time each day, to develop a consistent routine and optimal benefits.

    Q: Can I do these exercises anywhere?
    A: Yes, these exercises can be done anywhere, either seated or lying down, and even in short intervals throughout the day.

    Q: Are these exercises specifically designed for people with anxiety or depression?
    A: Yes, these exercises can be beneficial for anyone experiencing anxiety, depression, or other mental health challenges, as they can help reduce stress, improve mood, and increase self-awareness.

  • 12 Minute Meditation: A Guided Practice to Focus the Mind

    12 Minute Meditation: A Guided Practice to Focus the Mind

    Meditation practice often feels like something to get through, something good for us, like medicine. But as we become more familiar with practicing mindfulness, we can begin to enjoy it as an opportunity to simply be—to inhabit our body and focus the mind on being wherever we are, without having to do anything in particular.

    Obviously there’s nothing wrong with “doing” things—we have to do things. Doing things is great, but doing things is also challenging. Having some time when we can just be is refreshing.

    No question that simply being is equally as challenging because some scary thoughts might crop up. But as we become more familiar with the process, we realize we can focus the mind and we don’t have to fully engage those thoughts or get caught up in them.

    If it’s a particularly painful time, the meditation practice will be about being with that pain. We can allow it to be a bit “discontinuous,” that is, we see little gaps in the pain where bits of relaxation, and joy even, can poke through.

    So, in this longer meditation practice, let’s take the time to enjoy being here.

    A Guided Meditation to Focus the Mind

    12 Minute Meditation: A Meditation to Focus the Mind with Barry Boyce

    1. The first place to start is with spending a short period of time, in a relaxed way, on the posture. We begin with our seat. The point about our seat and our legs is just to have a base, to be supported. Nothing special about it.
    • If you’re on a chair: bottoms of the feet are touching the ground.
    • If you’re on a cushion: Legs can be simply crossed in front of you or they could be in a lotus posture or half-lotus posture.
    • The upper body is upright but not stiff.
    • Our hands can rest on our thighs in front of us with our upper arms parallel to our upper body.
    • Our eyes can be open or closed, and our gaze is slightly down. Just a slight feeling of humbleness about that. And with the gaze down we’re slightly focussed inward. Our mouth can be just slightly open or closed.

    That’s a practice in itself: just taking the time, taking the luxury, to establish our posture. If you have various bodily issues you just need to make adjustments for those.

    That’s a practice in itself: just taking the time, taking the luxury, to establish our posture

    2. Now, simply pay attention to your breathing. Now we pay attention to the breath as it comes in and goes out. The nice thing about the breath is that it’s reliable. It’s always going to be there if we’re alive. Sharon Salzberg talks about the importance of faith, and many people talk about trust. It’s a very simple type of faith or trust that something is going to continue to be there. As you find yourself lost in thought and you notice that because you have trust in the breath, you know that it will be there when you bounce off that thought and come back to the breath.

    3. Pay attention to body and breath together. As we come back to and notice our breath, we’re also noticing our body, so it’s a kind of a whole body experience, resting our attention on the breath. We can also feel the temperature in the room and appreciate our ability to sense the world—that we are a sensory mechanism. The world touches us. We have an interplay going on with the world. That’s something we can appreciate. Pleasure and pain come from that sensing of the world.

    4. For a little while, practice returning to the breath when the mind wanders. We’re taking time to simply be present and to develop presence. Presence meaning: able to be present for whatever comes up—up or down, could be very intense thoughts. How did the world begin. Why are we still driving so many cars? Who invented the car anyway? How do cars work? Can be cognitive, random thoughts like that. Or, could be intense emotional thoughts. Emotional thoughts carry with them a lot of “color,” and a lot of energy, and a lot of feeling of movement in the body: “I hate that,” ” love that,”—lots feeling tone to those thoughts. They can be persistent. They keep coming up, no matter how many times we go back to the breath. Or, thoughts could be just about simple sensation it’s an itch in your toe.

    5. Mindfulness is an equal opportunity process: whatever comes up, we just notice it and come back. If it comes up again in another shape or form, you know to sit and come back. There’s a certain amount of simplicity and dullness about that, but over time that dullness becomes natural relaxation. There’s a feeling of strength that comes from being able to be present with whatever arises and not being so inclined to run from it.

    6. Some people like to use the slogan “The present is pleasant,” but that’s not really true, necessarily. The present can contain whatever is present in that moment. If a family member has just died, it’s not going to be particularly pleasant. Taking a moment to meditate and focus the mind will be about being with that, not trying to create a pleasant experience for yourself. Usually, we’re trying to get something out of an experience. In this case, paradoxically, we are just trying to be with, rather than trying to get something out of it.

    7. As we notice thoughts again and again in meditation practice, the thoughts begin to have less solid substance to them. They can feel less like something we have to fight with. We can have an appreciation that they are not facts, they’re just formulations that emerge in the mind and that beneath them is some kind of presence and awareness that continues, whatever thoughts may arise and dwell for a while and then go.



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