..."The more you balance, harmonize and strengthen your chakra system, the more Divine Light you can absorb.
* before you accept anything as your truth, you must discern: what value is there in this information? does it ring true with my inner guidance?
* there are many paths that lead to the same destination, back into the realms of light from whence you came.
* do not judge those concepts that do not resonate as your truth. choose the path that is right for you and allow others to do the same.
* remember, however, there is one immutable truth that your philosophy of life must include, and that is the commandment: ‘you will do harm to no one, including yourself.’
* always strive to maintain balance in all things
* if you are not disciplined and in control of your life, your life will control you
* life should be a challenge, always unfolding as you seek to improve self
* become a problem solver by facing your challenges directly
* develop a win-win philosophy, instead of the winner - loser concept of the third-dimensional reality.
...Remember, beloveds, as has been stated many times before, it is not power that corrupts but the misuse of power. Acquiring power and wealth tests your inner strength and your spiritual maturity. It magnifies the positive or negative qualities that you already have.
If you are functioning from greed, selfishness and an "I, ME, MY" point of view, it will reveal and expand those traits.
If you are spiritually centered in a "WE, OUR, UNITY" state of Being, your virtues and positive attributes will be magnified and expanded.
The wise ones do not struggle or focus on money alone; neither do they see poverty as a virtue. They begin by turning inward and focusing on magnifying their inner resources, gaining wisdom so they can be good stewards of universal abundance of all kinds. You are of no value to yourself and you cannot truly be empowered and of service to others if you are functioning from a poverty consciousness. You must be an example for those around you as you learn to live and express your own revealed truths."
More: http://spiritlibrary.com/ronna-herman/living-your-personal-revealed-truths
Thursday, March 19, 2015
Saturday, October 4, 2014
Healing yourself with writing
By Catherine Ann Jones
Our lives may be determined less by past events than by the way we remember them. Memory can be either disabling or enabling. Dr. Viktor Frankl, holocaust survivor and author of Man's Search for Meaning wrote that "…everything can be taken away from a man but one thing: the last of the human freedoms: to choose one's attitude in any given set of circumstances, to choose one's own way." What we think or imagine in fact is our reality, both individually and collectively. Healing and transformation is possible only through changing one's perspective from within. It is by making meaning out of memory that true healing and empowerment can occur. What story are you living? How do you choose to remember your story? The following allegory offers a clue.
Two Wolves: A Native American grandfather is talking to his grandson about how he feels about a tragedy in their village. "I feel as if I have two wolves fighting in my heart. One wolf is the vengeful, angry, violent one. The other wolf is the loving, compassionate one." The grandson asks, "Grandfather, which wolf will win the fight in your heart?" The grandfather places his hand on his heart and replies, "The one I feed."
How do we learn to "feed" the stories that heal?
How do we put together the pieces of the past? How can we rewrite our life story so that pain becomes meaningful and actually promotes growth and transformation?
One answer lies in focused journaling. This course offers a step by step journey of discovery and re-visioning through focused journaling. Throughout this course, the reader will be presented with writing exercises designed to facilitate healing and transformation. In this way, global healing takes place one individual, one tribe, at a time.
Negative Patterns
Negative patterns sometimes evolve for a reason. A child growing up in an alcoholic and/or abusive environment may create a wall around him or her for protection. Such defensive methods may actually ensure surviving emotionally and physically through challenging and threatening times in our lives. Years pass, however, and though now safe, these walls and other defensive mechanisms may sabotage our personal and professional lives. The wall is no longer needed yet it remains. It has become habitual. The first step is to become aware of what we have built around us. What stories we continue to tell ourselves to fortify the wall. Stories from the past live on in us long after the cause or effect is gone. Here's one small example. I recently taught a workshop at Esalen in Big Sur, CA. A woman had broken up with a man who also happened to be taking the workshop at the same time. Sitting in the circle with this former lover made the woman increasingly uncomfortable. And though she ! had looked forward to taking the workshop, she now felt unable to focus. I spoke with her privately for a few minutes then asked if she could for a moment separate the perception of the man from the inner story she was telling and re-telling within. She closed her eyes and was able to discriminate between seeing him and listening to the story she was keeping alive within herself. I asked her, "So who is telling the story?" She laughed, took a deep breath, and was able to release the old track from her mind – at least enough to return and focus on the remaining days of the workshop. This is not to say that her work was done in this moment, but she had acquired a new tool in lessening the trauma she had experienced from the break up with her partner. With a small shift in perspective, she had gained an insight into a deeper self enabling her to step back and witness a life event that had stalled her moving forward into a new life.
So what exactly happened here? A woman felt powerless because she was unable to let go of a story she was holding onto which made her a victim. Even though she no longer saw this man, her former lover, she carried him within, and over and over again inside was keeping this version of the story alive. Thus, in doing so, she made herself more and more powerless. All she did now was to step back and take responsibility for the story she was telling and re-telling. She could see herself as separate from what she was doing. She became a witness to her own creation of her daily life.
EXERCISE:
Think of a difficult event in your life, now past. Feel within the emotions associated with the person or event. Now visualize stepping back and see yourself telling the old story. Ask who is telling the story? Now choose to write a new version from where you are now standing, some distance away. Take all the time you need for this process.
As we grow these negative, protective patterns outlive their use. Then as maturity comes, we seek to create new, healthier patterns. It's not that the negative patterns leave, they simply go dormant, and the new healthier patterns take over, as it were. We learn, as the old grandfather did, to feed the good wolf. It makes sense to accept this and have compassion for not only the old negative patterns but for the child or young adult who needed them at the time.
Only when old patterns which no longer serve are released can new ones emerge. Sometimes new, healthier habits must be in place before releasing the old ones.
EXERCISE:
Feed or visualize positive thoughts as the fuel that powers your goals. Make a list of two columns with two headings: Negative and Positive. Under Negative, list any negative thoughts or feelings you have lived with and are now willing to release. Under Positive, list a new version transposed from the Negative version. After completing the list of both, read them and decide which ones you will adopt.
When traumatic or disturbing events either personal or collective happened to us when young, we may not have possessed the words to speak out then? The words would come later as we look squarely at our own lives and the world we live in, at how we got here from there. What in your history, both positive & negative, made you who you are today? By going through and beyond your own story, you will connect to the great universal story of us all.
Personal events are not the only forces that darken our psyches. Sometimes the soul's way is diametrically opposed to the collective tune, and we must find the courage to march to our own drum. It is possible peacefully to separate yourself from the dysfunctional collective whose message is that we are helpless and must accept the world as it is, that we are powerless to change it or our own lives. If we wait for only the perfect people to change the world, it will be too late. If speaking out can help one other person, how can we remain silent? How can I make a difference, be it ever so small? How do I choose to spend my free time? As Gandhi said, "Become the change you wish to see."
To be most effective, it is best if the movement towards change comes from within, that deeper part of our being. There is no greater force than being true to one's self and finding the courage to move forward in a centered way. How many times have allies –visible and invisible – come to our aid when we walk our true walk.
Writing or focused journaling can be a powerful tool for healing wounds and furthering our own growth as a human being. Writing is the best therapy I know. An only child, I began at age twelve writing in journals. The journal became my best friend, my confidante, and began, for me, a path of self-discovery.
Later earning my living as an actor then playwright in New York followed by a career as a television and screenwriter in Hollywood, I have experienced writing as a way of understanding the world and others. Writing for the popular television series, Touched by an Angel, I learned how important it is to tell the story from the character's Point of View or perspective. It is so in life as well. How we see our past is how our present will be imprinted. All we have are our thoughts, feelings, and sensations. These are what we remember, these become the memories good or bad which constitute a life. How we view our life matters tremendously. If we go deep enough, have the courage to let go the negative past, and allow a shift to occur, we can free ourselves of negative patterns which imprison by recreating negative feelings and events.
One example of a shift in seeing is this. Something occurs with a family member, friend, or business associate which causes us to become frustrated. You might habitually pronounce, "I'm frustrated." In this way, you become identified with frustration. You are walking frustration. Develop a practice of stepping back and just become aware of the frustration – without judgment or resistance. Instead of saying to yourself or others, I am frustrated, try saying instead, "Frustration is there." See it as something separate from you, as an uninvited guest who has dropped by. In this way, you may grow to see that you have no problems, only challenges. Remember you can only govern your reactions to what happens to you, not what happens.
EXERCISE:
Consider an unpleasant occurrence either recent or past. Write it down. Now close your eyes, breathe deeply and release, then visualize stepping back from this incident, seeing it from another point of view. Now write down your reactions to what happened to you – not the incident itself – only your reaction. Lastly, write down these words: "I take responsibility for my reactions."
Paul Reps in his wonderful collection, Zen Flesh, Zen Bones gives us the Zen story, Is That So? The Zen master Hakuin was praised by one and all as one living a pure life. A beautiful Japanese girl whose parents owned a food store lived near him. One day her parents discovered she was with child. At first, the girl refused to name the father yet after much harassment at last named Hakuin. In great anger, the parents marched over to the Zen master, and Hakuin responded by saying, "Is that so?"
After the child was born, it was brought to Hakuin. Now, his reputation lost, he did not seem troubled, and took very good care of the child. A year later the girl's mother could stand it no longer and told her parents the truth: that the real father was a young man who worked in the fish market. The parents rushed to Hakuin to beg his forgiveness and to get the child back again. Hakuin simply gave the child back to them, saying, "Is that so?
What if we adopted a welcoming attitude to life, letting go of a habitual defensive or controlling attitude? What would we attract then?
Our lives may be determined less by past events than by the way we remember them. Memory can be either disabling or enabling. Dr. Viktor Frankl, holocaust survivor and author of Man's Search for Meaning wrote that "…everything can be taken away from a man but one thing: the last of the human freedoms: to choose one's attitude in any given set of circumstances, to choose one's own way." What we think or imagine in fact is our reality, both individually and collectively. Healing and transformation is possible only through changing one's perspective from within. It is by making meaning out of memory that true healing and empowerment can occur. What story are you living? How do you choose to remember your story? The following allegory offers a clue.
Two Wolves: A Native American grandfather is talking to his grandson about how he feels about a tragedy in their village. "I feel as if I have two wolves fighting in my heart. One wolf is the vengeful, angry, violent one. The other wolf is the loving, compassionate one." The grandson asks, "Grandfather, which wolf will win the fight in your heart?" The grandfather places his hand on his heart and replies, "The one I feed."
How do we learn to "feed" the stories that heal?
How do we put together the pieces of the past? How can we rewrite our life story so that pain becomes meaningful and actually promotes growth and transformation?
One answer lies in focused journaling. This course offers a step by step journey of discovery and re-visioning through focused journaling. Throughout this course, the reader will be presented with writing exercises designed to facilitate healing and transformation. In this way, global healing takes place one individual, one tribe, at a time.
Negative Patterns
Negative patterns sometimes evolve for a reason. A child growing up in an alcoholic and/or abusive environment may create a wall around him or her for protection. Such defensive methods may actually ensure surviving emotionally and physically through challenging and threatening times in our lives. Years pass, however, and though now safe, these walls and other defensive mechanisms may sabotage our personal and professional lives. The wall is no longer needed yet it remains. It has become habitual. The first step is to become aware of what we have built around us. What stories we continue to tell ourselves to fortify the wall. Stories from the past live on in us long after the cause or effect is gone. Here's one small example. I recently taught a workshop at Esalen in Big Sur, CA. A woman had broken up with a man who also happened to be taking the workshop at the same time. Sitting in the circle with this former lover made the woman increasingly uncomfortable. And though she ! had looked forward to taking the workshop, she now felt unable to focus. I spoke with her privately for a few minutes then asked if she could for a moment separate the perception of the man from the inner story she was telling and re-telling within. She closed her eyes and was able to discriminate between seeing him and listening to the story she was keeping alive within herself. I asked her, "So who is telling the story?" She laughed, took a deep breath, and was able to release the old track from her mind – at least enough to return and focus on the remaining days of the workshop. This is not to say that her work was done in this moment, but she had acquired a new tool in lessening the trauma she had experienced from the break up with her partner. With a small shift in perspective, she had gained an insight into a deeper self enabling her to step back and witness a life event that had stalled her moving forward into a new life.
So what exactly happened here? A woman felt powerless because she was unable to let go of a story she was holding onto which made her a victim. Even though she no longer saw this man, her former lover, she carried him within, and over and over again inside was keeping this version of the story alive. Thus, in doing so, she made herself more and more powerless. All she did now was to step back and take responsibility for the story she was telling and re-telling. She could see herself as separate from what she was doing. She became a witness to her own creation of her daily life.
EXERCISE:
Think of a difficult event in your life, now past. Feel within the emotions associated with the person or event. Now visualize stepping back and see yourself telling the old story. Ask who is telling the story? Now choose to write a new version from where you are now standing, some distance away. Take all the time you need for this process.
As we grow these negative, protective patterns outlive their use. Then as maturity comes, we seek to create new, healthier patterns. It's not that the negative patterns leave, they simply go dormant, and the new healthier patterns take over, as it were. We learn, as the old grandfather did, to feed the good wolf. It makes sense to accept this and have compassion for not only the old negative patterns but for the child or young adult who needed them at the time.
Only when old patterns which no longer serve are released can new ones emerge. Sometimes new, healthier habits must be in place before releasing the old ones.
EXERCISE:
Feed or visualize positive thoughts as the fuel that powers your goals. Make a list of two columns with two headings: Negative and Positive. Under Negative, list any negative thoughts or feelings you have lived with and are now willing to release. Under Positive, list a new version transposed from the Negative version. After completing the list of both, read them and decide which ones you will adopt.
When traumatic or disturbing events either personal or collective happened to us when young, we may not have possessed the words to speak out then? The words would come later as we look squarely at our own lives and the world we live in, at how we got here from there. What in your history, both positive & negative, made you who you are today? By going through and beyond your own story, you will connect to the great universal story of us all.
Personal events are not the only forces that darken our psyches. Sometimes the soul's way is diametrically opposed to the collective tune, and we must find the courage to march to our own drum. It is possible peacefully to separate yourself from the dysfunctional collective whose message is that we are helpless and must accept the world as it is, that we are powerless to change it or our own lives. If we wait for only the perfect people to change the world, it will be too late. If speaking out can help one other person, how can we remain silent? How can I make a difference, be it ever so small? How do I choose to spend my free time? As Gandhi said, "Become the change you wish to see."
To be most effective, it is best if the movement towards change comes from within, that deeper part of our being. There is no greater force than being true to one's self and finding the courage to move forward in a centered way. How many times have allies –visible and invisible – come to our aid when we walk our true walk.
Writing or focused journaling can be a powerful tool for healing wounds and furthering our own growth as a human being. Writing is the best therapy I know. An only child, I began at age twelve writing in journals. The journal became my best friend, my confidante, and began, for me, a path of self-discovery.
Later earning my living as an actor then playwright in New York followed by a career as a television and screenwriter in Hollywood, I have experienced writing as a way of understanding the world and others. Writing for the popular television series, Touched by an Angel, I learned how important it is to tell the story from the character's Point of View or perspective. It is so in life as well. How we see our past is how our present will be imprinted. All we have are our thoughts, feelings, and sensations. These are what we remember, these become the memories good or bad which constitute a life. How we view our life matters tremendously. If we go deep enough, have the courage to let go the negative past, and allow a shift to occur, we can free ourselves of negative patterns which imprison by recreating negative feelings and events.
One example of a shift in seeing is this. Something occurs with a family member, friend, or business associate which causes us to become frustrated. You might habitually pronounce, "I'm frustrated." In this way, you become identified with frustration. You are walking frustration. Develop a practice of stepping back and just become aware of the frustration – without judgment or resistance. Instead of saying to yourself or others, I am frustrated, try saying instead, "Frustration is there." See it as something separate from you, as an uninvited guest who has dropped by. In this way, you may grow to see that you have no problems, only challenges. Remember you can only govern your reactions to what happens to you, not what happens.
EXERCISE:
Consider an unpleasant occurrence either recent or past. Write it down. Now close your eyes, breathe deeply and release, then visualize stepping back from this incident, seeing it from another point of view. Now write down your reactions to what happened to you – not the incident itself – only your reaction. Lastly, write down these words: "I take responsibility for my reactions."
Paul Reps in his wonderful collection, Zen Flesh, Zen Bones gives us the Zen story, Is That So? The Zen master Hakuin was praised by one and all as one living a pure life. A beautiful Japanese girl whose parents owned a food store lived near him. One day her parents discovered she was with child. At first, the girl refused to name the father yet after much harassment at last named Hakuin. In great anger, the parents marched over to the Zen master, and Hakuin responded by saying, "Is that so?"
After the child was born, it was brought to Hakuin. Now, his reputation lost, he did not seem troubled, and took very good care of the child. A year later the girl's mother could stand it no longer and told her parents the truth: that the real father was a young man who worked in the fish market. The parents rushed to Hakuin to beg his forgiveness and to get the child back again. Hakuin simply gave the child back to them, saying, "Is that so?
What if we adopted a welcoming attitude to life, letting go of a habitual defensive or controlling attitude? What would we attract then?
Friday, October 3, 2014
Benefits of loving-kindness meditation
Emma Seppälä looks at the emerging science around the benefits of loving-kindness meditation.
Soucre: http://www.mindful.org/mindfulness-practice/18-science-based-reasons-to-try-loving-kindness-meditation
Soucre: http://www.mindful.org/mindfulness-practice/18-science-based-reasons-to-try-loving-kindness-meditation
Photo: Flickr.com/woo
Many of us have heard of meditation's benefits. We may have even
tried meditation once or twice. And many of us will have found it hard
and concluded that "meditation is not for me." But wait! Did you know
there are many forms of meditation? There are mantra meditations,
visualization meditations, open-focus meditations, breath-based
meditations, and so many more. You just have to find the shoe that fits.
An easy one to start with is one that evokes a very natural state in
us: kindness.
What Is Loving-Kindness Meditation?
Loving-kindness meditation focuses on developing feelings of
goodwill, kindness and warmth towards others (Salzberg, 1997). As I've
described in my TEDx talk,
compassion, kindness and empathy are very basic emotions to us.
Research shows that loving-kindness meditation has a tremendous amount
of benefits ranging from benefitting well-being to giving relief from
illness and improving emotional intelligence:
WELL-BEING
1. Increases Positive Emotions & Decreases Negative Emotions
In a landmark study, Barbara Frederickson and her colleagues found
that practicing seven weeks of loving-kindness meditation increased
love, joy, contentment, gratitude, pride, hope, interest, amusement, and
awe. These positive emotions then produced increases in a wide range of
personal resources (e.g., increased mindfulness, purpose in life,
social support, decreased illness symptoms), which, in turn, predicted
increased life satisfaction and reduced depressive symptoms.
2. Increases vagal tone, which increases positive emotions & feelings of social connection
A study from
2013 found that individuals in a loving-kindness meditation
intervention, compared to a control group, had increases in positive
emotions, an effect moderated by baseline vagal tone—a physiological
marker of well-being.
HEALING
We don't usually think of meditation as being able to help us with
severe physical or mental ailments, but research shows it can help.
3. Decreases migraines
A recent study demonstrated
the immediate effects of a brief loving-kindness meditation
intervention in reducing migraine pain and alleviating emotional tension
associated with chronic migraines.
4. Decreases chronic pain
A pilot study
of patients with chronic low back pain randomized to loving-kindness
meditation or standard care, loving-kindness meditation was associated
with greater decreases in pain, anger, and psychological distress than
the control group.
5. Decreases PTSD
A study reports that
a 12-week loving-kindness meditation course significantly reduced
depression and PTSD symptoms among veterans diagnosed with PTSD.
6. Decreases schizophrenia-spectrum disorders
Also, a pilot study from
2011 examined the effects of loving-kindness meditation with
individuals with schizophrenia-spectrum disorders. Findings indicated
that loving-kindness meditation was associated with decreased negative
symptoms and increased positive emotions and psychological recovery.
EMOTIONAL INTELLIGENCE IN THE BRAIN
We know that the brain is shaped by our activities. Regularly
practicing loving-kindness meditation can help activate and strengthen
areas of the brain responsible for empathy & emotional intelligence.
7. Activates empathy & emotional processing in the brain
We showed this link in our research (Hutcherson, Seppala & Gross, 2014) and so have our colleagues (Hoffmann, Grossman & Hinton, 2011).
8. Increases gray matter volume
in areas of the brain related to emotion regulation: Leung et al (2013); Lutz et al (2008); Lee et al (2012).
THE STRESS RESPONSE
Loving-kindness meditation also benefits your psychophysiology & makes it more resilient.
9. Increases respiratory Sinus Arrythmia (RSA)
Just 10 minutes of loving-kindness meditation had an immediate
relaxing effect as evidenced by increased respiratory sinus arrhythmia
(RSA), an index of parasympathetic cardiac control (i.e., your ability
to enter a relaxing and restorative state), and slowed (i.e., more
relaxed) respiration rate (Law, 2011 reference).
10. Increases telomere length—a biological marker of aging
We know that stress decreases telomere length (telomeres are tiny
bits of your genetic materials—chromosomes—that are a biological marker
of aging). However, Hoge et al (2013)
found that women with experience in loving-kindness meditation had
relatively longer telomere length compared to age-matched controls!
Throw out the expensive anti-aging creams and get on your meditation
cushion!
SOCIAL CONNECTION
11. Makes you a more helpful person
Loving-kindness meditation appears to enhance positive interpersonal
attitudes as well as emotions. For instance, Leiberg, Klimecki and
Singer (2011) conducted a study that examined the effects of
loving-kindness meditation on pro-social behavior, and found that
compared to a memory control group, the loving-kindness meditation group
showed increased helping behavior in a game context.
12. Increases compassion
A recent review of mindfulness-based interventions (MBIs) concludes
that loving-kindness meditation may be the most effective practice for
increasing compassion (Boellinghaus, Jones & Hutton, 2012)
13. Increases empathy
Similarly, Klimecki, Leiberg, Lamm and Singer (2013) found that
loving-kindness meditation training increased participants' empathic
responses to the distress of others, but also increased positive
affective experiences, even in response to witnessing others in
distress.
14. Decreases your bias towards others
A recent study (Kang,
Gray & Dovido, 2014) found that compared to a closely matched
active control condition, six weeks of loving-kindness meditation
training decreased implicit bias against minorities.
15. Increases social connection
A study
by Kok et al (2013) found that those participants in loving-kindness
meditation interventions who report experiencing more positive emotions
also reported more gains in perception of social connection as well.
SELF-LOVE
How many of us are slaves to self-criticism or low self-esteem? How
many of us do not take as good care as we should of ourselves?
16. Curbs self-criticism
A study
by Shahar et al (2014) found that loving-kindness meditation was
effective for self-critical individuals in reducing self-criticism and
depressive symptoms, and improving self-compassion and positive
emotions. These changes were maintained three months post-intervention.
IMMEDIATE & LONG-TERM IMPACT
The nice thing about loving-kindness meditation is that it has been
shown to be effective in both immediate and small doses (i.e. instant
gratification) but that it also has long-lasting and enduring effects.
17. Is effective even in small doses
Our study—Hutcherson,
Seppala and Gross (2008)—found an effect of a small dose of
loving-kindness meditation (practiced in a single short session lasting
less than 10 minutes). Compared with a closely matched control task,
even just a few minutes of loving-kindness meditation increased feelings
of social connection and positivity toward strangers.
18. Has long-term impact.
A study
by Cohn et al (2011) found that 35 percent of participants of a
loving-kindness meditation intervention who continued to meditate and
experience enhanced positive emotions 15 months after the intervention.
Positive emotions correlated positively with the number of minutes spent
meditating daily.
Want to give it a shot? I created a recording of the loving-kindness meditation we used in our study that you can download here or watch the clip below:
Emma Seppälä, Ph.D is a Research Scientist at Stanford
University and the Associate Director of the Center for Compassion and
Altruism Research and Education at Stanford University.
Adapted from Emma Seppälä's blog
Tuesday, September 16, 2014
7 Things Mindful People Do Differently and How To Get Started
The intention of being more present in our lives is continuing to
grow and touch an increasing amount of people. I have friends who I
never would have imagined practicing mindfulness who now sit in daily
meditation. When I look at the Seattle Seahawks, think of our military veterans or politicians sitting in the “Quiet Caucus”
room, I’m filled with a whole lot of hope. When I see an increasing
amount of kids and teens being taught mindfulness in their schools I see
possibility. My wife and I ran a family retreat at Denim N’ Dirt Ranch and long before the deadline it was sold out showing me an increasing desire of parents wanting to bring mindfulness into their families. As people start to engage mindfulness I’ve noticed a few things they begin to do differently.
Practice Being Curious
One of the essential attitudes of mindfulness is beginner’s mind.
This is engaging something as if for the very first time. People who
practice mindfulness bring this attitude with them throughout the day.
When they take a shower, they might imagine it was the first time
feeling the water, smelling the soap, or watching the steam as it shifts
and changes before their eyes. Novelty is one of the fastest routes to
creating new neural connections.
Even a meal or snack
becomes a chance to pause and reflect on how this simple peace of food
holds everything in it, the earth, wind, rain and sunshine. All the
people from around the world who contributed in making the ingredients
and putting them together into what it is in that moment. This simple
snack becomes a source of gratitude and a moment of recognizing the
interconnection of all things.
Abraham Joshua Heschel said, “Life is routine and routine is
resistance to wonder.” Curiosity leads the mindful person to get back in
touch with the wonders and possibilities of life.
Forgive Themselves
Life comes with its obstacles and engaging a mindful life is not too
different. Throughout the process there are times when we get too tired
to practice, feel too busy, find ourselves doubting the process, get
caught in avoiding what’s uncomfortable or just feeling too restless.
In practicing mindfulness we come to understand that these are not
signs of failing at being mindful. Instead they are opportunities for
learning about the hindrances of life, what gets in our way, and
understanding two things: 1) What we need in those moments and 2) The
fastest route to begin again.
The simple phrase of “forgive and invite” can be enormously helpful.
When we get caught in an obstacle, we “forgive” ourselves for the time
gone by, investigate the obstacle to learn from it, and then “invite”
ourselves to begin again.
Practicing “forgive and invite” over and over again in life becomes an incredible strong vehicle for growth.
Hold their emotions lightly
When you start paying attention to any emotion
you start to experience that it is an energy that is “in motion.” It
has a certain nature of coming and going and in experiencing this we can
naturally hold them more lightly. This enables us to not get so wrapped
up in the difficult feelings, but instead hold them with a gentleness
and tenderness. Maybe even learning from them as we get better and
better at understanding what we need.
When the comfortable emotions are present we also hold those lightly
as we know that are not permanent either, but have this same nature of
coming and going. With this experience, people who practice mindfulness
can be grateful for the good moments and graceful during the more
difficult ones.
Practice compassion
Compassion
can be defined as noticing suffering with an inclination to want to
help in some way. A repeated practice of intentionally paying attention
to ourselves with a curious and caring attention sends the implicit
message to our brain that we’re worth caring about. As we start to pay
attention to difficult emotions we become less afraid of them.
Instead they become our teachers guiding us to get increasingly better at not only understanding what our needs are or the needs of others,
but at inclining to help ourselves or another. This act of
self-compassion or compassion is the essential healing agent and
facilitates connection which is a cornerstone to happiness.
Make peace with imperfection
Many of us are keenly aware of our imperfections and this erupts in a
barrage of continuous self-judgment. As we start to practice being
present we can’t help but see that we are not the only one who is
imperfect. To be imperfect is to be human.
The imperfections that arise become less of a struggle and instead a
source of recognizing the common humanity of all people. As Zen priest
Dogen Zenji said, “To be in harmony with the wholeness of things is to
not have anxiety over our imperfections.” Easier said than done, but
mindfulness leans us in that direction.
Embrace vulnerability
Our brain’s default is to guard against vulnerability with ourselves
and with others. However, someone who practices mindfulness comes to
understand that vulnerability is where the gold is. From embracing
vulnerability we develop courage, trust and connection. It takes courage
to take the leap and be vulnerable, as we do this we begin to trust
ourselves and others and in doing this we cultivate connection which
allows us to feel safe and be happy. Of course this doesn’t mean we are
vulnerable everywhere and at all times, we can be discerning about this,
but slowly we begin to trust ourselves more and more.
Understand that all things come and go
If there is one singular law in life it is that nothing is permanent
(except that law of course). When we close our eyes and listen we hear
how sounds appear and disappear. When we open our eyes we see how over
time the seasons change how nature looks. Food comes in our mouths, the
taste is there and then it’s gone. We’re born on this earth, we grow up
and eventually pass away. As we practice mindfulness, we come to
understand this and in this way, life becomes increasingly precious. We
begin to put our phones down more often and open our eyes to the sacred
moments all around us. As I continue to hear over and again from any
parent, “It all goes by so fast.” May we learn to savor this precious
life.
Many people ask the question: "How do you start?"
The 15th century poet Kabir said, “Wherever you are that’s the entry
point.” My wife had an interesting experience where she was home alone
with our two boys. She wanted to do a meditation, but there was no space
for it. A rare occurrence of our two boys playing in their room alone
together opened her up to an idea. The entry point for her was to use
sounds as her practice.
She sat on the couch, closed her eyes and opened up to listening. She
heard the birds chirping, the chimes ringing and the sounds of the boys
playing. She had a nice 20-minute meditation.
There are so many ways to begin, begin where you are.
One way to get started, reconnect or deepen your mindfulness practice
is to take the 28 Day Challenge with the new online program Basics of Mindfulness Meditation.
Adapted from Mindfulness & Psychotherapy
Monday, July 28, 2014
Things that mindful people do
It may have started as a trend among Silicon Valley tech companies, but mindfulness seems to be here to stay for all of us.
2014 has been called the "year of mindful living," and
in the past several months, mindfulness has made headlines in seemingly
every major print publication and news site. No longer an activity
reserved for the new age set, the public is looking to mindfulness as an
antidote to stress and burnout, technology addiction and digital
distractions, and a sense of time famine and constant busyness.
More and more research is legitimizing the practice, demonstrating that it may be an extremely effective intervention for a wide range of physical and mental health problems.
But
beyond the buzz, what does it really mean to be a mindful person -- and
what do they do differently every day to live more mindfully?
Mindfulness, the practice of cultivating a focused awareness on the
present moment, is both a daily habit and a lifelong process. It's most
commonly practiced and cultivated through meditation, although being
mindful does not necessarily require a meditation practice.
"It's the awareness that arises through paying attention, on purpose, in the present moment and non-judgmentally," explained Jon Kabat-Zinn, founder of the Mindfulness-Based Stress Reduction (MBSR) technique, in a video interview.
"That sounds pretty simple... but actually when we start paying
attention to how much we pay attention, half of the time our minds are
all over the place and we have a very hard time sustaining attention."
Here are 13 things mindful people actually do every day to stay calm, centered and attentive to the present moment.
They take walks.
"In our culture of overwork, burnout, and exhaustion, in which we're connected and distracted 24/7 from most things that are truly important in our lives, how do we tap into our creativity, our wisdom, our capacity for wonder, our well-being and our ability to connect with what we really value?" Arianna Huffington asked in a 2013 HuffPost blog post.
Her answer: Solvitur ambulando,
which is Latin for "it is solved by walking." Mindful people know that
simply going for a walk can be excellent way to calm the mind, gain new
perspective and facilitate greater awareness.
Walking through green spaces may actually put the brain into a meditative state, according to a 2013 UK study.
The act of walking in a peaceful outdoor landscape was found to trigger
"involuntary attention," meaning that it holds attention while also
allowing for reflection.
They turn daily tasks into mindful moments.
Mindfulness
isn't just something you practice during a 10-minute morning meditation
session. It can be incorporated throughout your everyday life by simply
paying a little more attention to your daily activities as you're
performing them.
As the meditation app Headspace puts it:
"Mindfulness starts to get really interesting when we can start to integrate it into everyday life. Remember, mindfulness means to be present, in the moment. And if you can do it sitting on a chair, then why not while out shopping, drinking a cup of tea, eating your food, holding the baby, working at the computer or having a chat with a friend? All of these are opportunities to apply mindfulness, to be aware."
They create.
Mindfulness and creativity go hand-in-hand: Mindfulness practice boosts creative thinking, while engaging, challenging creative work can get you into a flow state of heightened awareness and consciousness.
Many
great artists, thinkers, writers and other creative workers -- from
David Lynch to Mario Batali to Sandra Oh -- have said that meditation
helps them to access their most creative state of mind. In Catching The Big Fish: Meditation, Consciousness and Creativity, Lynch compares ideas to fish:
"If you want to catch a little fish, you can stay in the shallow water.
But if you want to catch the big fish, you've got to go deeper."
If
you want to become more mindful but are struggling with a silent
meditation practice, try engaging in your favorite creative practice,
whether it's baking, doodling, or singing in the shower, and see how
your thoughts quiet down as you get into a state of flow.
They pay attention to their breathing.
Our
breath is a barometer for our overall physical and mental state -- and
it's also the foundation of mindfulness. As mindful people know, calming
the breath is the key to calming the mind.
Meditation master Thich Nhat Hahn describes the most foundational and most effective mindfulness practice, mindful breathing, in Shambhala Sun:
"So the object of your mindfulness is your breath, and you just focus your attention on it. Breathing in, this is my in-breath. Breathing out, this is my out-breath. When you do that, the mental discourse will stop. You don’t think anymore. You don’t have to make an effort to stop your thinking; you bring your attention to your in-breath and the mental discourse just stops. That is the miracle of the practice. You don’t think of the past anymore. You don’t think of the future. You don’t think of your projects, because you are focusing your attention, your mindfulness, on your breath."
They unitask.
Multitasking is the enemy of focus -- many of us spend our days in a state of divided attention and near-constant multitasking, and it keeps us from truly living in the present. Studies have found that when people are interrupted and dividing their attention, it takes them 50 percent longer to accomplish a task and they're 50 percent more likely to make errors.
"Rather than divide our attention, it is
far more effective to take frequent breaks between intervals of
sustained, one-pointed attention," Real Happiness at Work author Sharon
Salzberg writes in a Huffington Post blog.
"Debunking the myth of multitasking, we become much better at what we
do and increase the chance of being able to remember the details of work
we have done in the past."
The mindful way, Salzberg suggests,
is to focus on one task completely for a given period of time, and then
take a break before continuing or moving on to another task.
They know when NOT to check their phones.
Mindful
people have a healthy relationship with their mobile devices -- they
set (and keep) specific parameters for usage. This might mean making a
point never to start or end the day checking email (and maybe even
keeping their smartphones in a separate room while they're sleeping), or
choosing to unplug on Saturdays or every time they go on vacation.
But
most importantly, they stow their phones away while spending time with
their loved ones. One unfortunate byproduct of tech addition and too
much screen time is that it keeps us from truly connecting with others
-- as HopeLab CEO Pat Christen described her own aha moment, "I realized several years ago that I had stopped looking in my children's eyes. And it was shocking to me."
Those
who mindfully interact with others look up from their screens and into
the eyes of whomever they're interacting with, and in doing so, develop
and maintain stronger connections in all their relationships.
They seek out new experiences.
Openness to experience
is a byproduct of living mindfully, as those who prioritize presence
and peace of mind tend to enjoy taking in and savoring moments of wonder
and simple joy. New experiences, in turn, can help us to become more
mindful.
"[Adventure] can naturally teach us to be here now. Really, really here," adventurer Renee Sharp writes in Mindful Magazine.
"To awaken to our senses. To embrace both our pleasant and our
difficult emotions. To step into the unknown. To find the balance
between holding on and letting go. And learn how to smile even when the
currents of fear are churning within."
They get outside.
Spending time in nature is one of the most powerful ways of giving yourself a mental reboot and reinstating a sense of ease and wonder. Research has found that being outdoors can relieve stress, while also improving energy levels, memory and attention.
“We need the tonic of wildness," Thoreau wrote in Walden.
"At the same time that we are earnest to explore and learn all things,
we require that all things be mysterious and unexplorable, that land and
sea be indefinitely wild, unsurveyed and unfathomed by us because
unfathomable. We can never have enough of nature.”
They feel what they're feeling.
Mindfulness isn't about being happy all the time. It's about acceptance of the moment we're in and feeling whatever we feel without trying to resist or control it.
Excessive
preoccupation with happiness can actually be counterproductive, leading
to an unhealthy attitude towards negative emotions and experiences.
Mindful people don't try to avoid negative emotions or always look on
the bright side -- rather, accepting both positive and negative emotions
and letting different feelings coexist is a key component of remaining
even-keeled and coping with life's challenges in a mindful way.
Meditation,
the quintessential mindfulness practice, has been shown to be a highly
effective intervention for managing emotional challenges including
anxiety, depression and stress. A 2013 study also found that people with mindful personalities enjoy greater emotional stability and improved sleep quality.
As Mother Teresa put it, “Be happy in the moment, that’s enough. Each moment is all we need, not more.”
They meditate.
You can be mindful without meditating, but all the research and experts tell us that meditation is the most sure-fire way to become more mindful. A regular practice can help to reduce stress, improve cognitive function, and boost well-being. Research has found that mindfulness meditation can even alter gene expression, lowering the body's inflammatory response.
Aside from the wealth of research on the physical and mental health benefits of meditation,
the testimonies of countless meditators attests to the fact that a
consistent practice can help you stay awake and present to your own
life.
“It’s almost like a reboot for your brain and your soul,” Padmasree Warrior, CTO of Cisco, told the New York Times in 2012 of making the time to meditate and unplug. “It makes me so much calmer when I’m responding to e-mails later.”
They're conscious of what they put in their bodies -- and their minds.
So
often, we shovel food into our mouths without paying any attention to
what we're eating and whether we feel full. Mindful people make a
practice of listening to their bodies -- and they consciously nourish
themselves with healthy foods, prepared and eaten with care. But mindful eating
is all about taking your time, paying attention to the tastes and
sensations, focus fully on the act of eating and eating-related
decisions.
Mindful people also pay attention to their media
diets, are equally careful not to feed their minds with "junk food" like
excess television, social media, mindless gaming and other
psychological empty calories. (Too much time on the Internet has been
linked with fewer hours of sleep per night and an increased risk of depression.
They remember not to take themselves so seriously.
As Arianna Huffington writes in Thrive, "Angels fly because they take themselves lightly." A critical factor in cultivating a mindful personality is refusing to get wrapped up and carried away by the constant tug of the emotions. If you can remember to laugh and keep an even keep through the ups and downs, then you've come a long way already in mastering the art of mindfulness.
Much of
our distraction is internal -- we ruminate, worry and dwell on our
problems. But those who are able to maintain a sense of humor about
their own troubles are able to better cope with them. Research from the
University of California Berkeley and University of Zurich found that
the ability to laugh at oneself is associated with elevated mood, cheerful personality, and a sense of humor.
Laughing
also brings us into the present moment in a mindful way. Joyful
laughter and meditation even look similar in the brain, according to a new study from Loma Linda University.
They let their minds wander.
While mindfulness is all about focusing on the present moment, mind-wandering also serves an important psychological function, and conscientious people are able to find the happy medium between these two ways of thinking. It’s smart to question whether we should always be living in the moment. The latest research on imagination and creativity shows that if we're always in the moment, we're going to miss out on important connections between our own inner mind-wandering thoughts and the outside world.
Engaging in imaginative thinking and fantasizing may even make us more mindful. Research has found that those whose daydreams are most positive and most specific also score high in mindfulness.
Sunday, July 20, 2014
9 Inspirational Quotes On Compassion
We are more than individuals. We are intricately tied to one another, and when we treat each person we meet with kindness, it is our own hearts we are helping to grow. Here are nine inspired thoughts from different teachers on the power of compassion to heal and strengthen the bonds we share.
1. Compassion is always, always a choice we can make.
The heart is like a garden; it can grow compassion or fear, resentment or love. What seeds will you plant there? – Jack Kornfield
2. Compassion benefits not just other people, but ourselves as well.
There is no exercise better for the heart than reaching down and lifting people up. – John Holmes
3. Compassion in its most effective form begins with the self.
We must each lead a way of life with self-awareness and compassion, to do as much as we can. Then, whatever happens we will have no regrets. – Dalai Lama
4. Compassion brings out qualities we didn’t know we had.
It is one of the most beautiful compensations of life that no man can sincerely try to help another without helping himself. – Ralph Waldo Emerson
5. Compassion means fully embracing the person that you are.
To be beautiful means to be yourself. You don’t need to be accepted by others. You need to accept yourself. – Thich Nhat Hanh
6. Compassion is a ripple that radiates outward.
Be gentle first with yourself if you wish to be gentle to others. – Lama Yeshe
7. Compassion is a key to unlocking our future potential.
We choose our destiny in the way we treat others. – Unknown
8. Compassion is the only gift you can give at all times and places.
Give whatever you are doing and whoever you are with the gift of your attention. – Jim Rohn
9. Compassion heals what can be healed in no other way.
Our sorrows and wounds are healed only when we touch them with compassion. – Buddha
1. Compassion is always, always a choice we can make.
The heart is like a garden; it can grow compassion or fear, resentment or love. What seeds will you plant there? – Jack Kornfield
2. Compassion benefits not just other people, but ourselves as well.
There is no exercise better for the heart than reaching down and lifting people up. – John Holmes
3. Compassion in its most effective form begins with the self.
We must each lead a way of life with self-awareness and compassion, to do as much as we can. Then, whatever happens we will have no regrets. – Dalai Lama
4. Compassion brings out qualities we didn’t know we had.
It is one of the most beautiful compensations of life that no man can sincerely try to help another without helping himself. – Ralph Waldo Emerson
5. Compassion means fully embracing the person that you are.
To be beautiful means to be yourself. You don’t need to be accepted by others. You need to accept yourself. – Thich Nhat Hanh
6. Compassion is a ripple that radiates outward.
Be gentle first with yourself if you wish to be gentle to others. – Lama Yeshe
7. Compassion is a key to unlocking our future potential.
We choose our destiny in the way we treat others. – Unknown
8. Compassion is the only gift you can give at all times and places.
Give whatever you are doing and whoever you are with the gift of your attention. – Jim Rohn
9. Compassion heals what can be healed in no other way.
Our sorrows and wounds are healed only when we touch them with compassion. – Buddha
14 Mantras for Mindful Living
by Romila “Dr. Romie” Mushtaq, MD
Mindfulness is a state of being. Mindfulness can be described in two simple words: pay attention. By paying attention, we are present in the current moment. Often the biggest challenge is, how can we carry this state of mindfulness into our daily lives? Mindfulness is a part of mindful living. One way to train our minds to a positive state of thinking is with the use of mindful mantras.
Mantra is an ancient Sanskrit term. It is a word or phrase repeated to help in meditation. In modern day use, the term mantra has also come to be known as a phrase or truism that is repeated often. I use these mindful mantras as affirmations or prescriptions for the soul. It is a method for me to carry that feeling of inner peace from my meditation mat into my daily life.
Self-Compassion: Self Care Is Not Selfish
Mantra for self-compassion: Self care is not selfish. When we don't fill our own vessel, we give from a place of empty. When we give from a place of empty, we don't give of our best self. True acts of self care involve nurturing the heart and soul with activities that bring you sustained joy.
Compassion Towards Others: Share a Smile
Mantra for compassion towards others: I share a smile. How can we show compassion for others? Share a smile, a warm embrace, or a kiss with a loved one. With human touch, a powerful hormone oxytocin is released which will elevate the mood and reduce stress hormones in our brains and body.
In Giving Forgiveness, I Am Healed
Mantra for forgiveness: In giving forgiveness, I am healed. If we cannot forgive ourselves or another, we fuel negative emotions such as anger and resentment. Once we make a choice to forgive, our mind, heart, and soul is open for healing and love.
Disconnect to Reconnect
Mantra to reconnect: I disconnect to reconnect. Our digital devices can be a source of constant distractions and create an inability to focus. Make a commitment to power off for a minimum of 20 minutes daily in order to refocus, reconnect, and re-energize.
Attitude of Gratitude
Mantra for gratitude: I choose an attitude of gratitude. When we focus on the blessings in our life, our minds tune into a positive frequency attracting more blessings. Grateful people live happier and healthier lives.
Gracious Listening
Mantra for listening: I practice gracious listening. To be truly present for another human being, just listen. Gracious listening is the ability to be present and listen without having judgment. Gracious listening is also hearing what another has to say without trying to formulate a response in your own mind.
Connect to Joy
Mantra for happiness: I connect to joy. Happiness is transient when we look to external objects or circumstances for pleasure. To connect to inner joy, try to be present in the moment and take pleasure in the simple things in life.
Be One With Nature
Mantra to be present in the moment: I will be one with nature. When we feel like we can't slow down our hectic lives or our racing minds, stepping out into nature helps us to pause. When we are one with nature, we are one with ourselves. This is being present in the current moment.
Breathe
Mantra for mindfulness: breathe. How can we remember to be present and pay attention to the current moment? All we need to do is remember to breathe. Inhale deeply. Exhale deeply. Repeat.
Be Still
Mantra to quiet the chaos: I allow myself to be still. External distractions always have the possibility to throw us off balance. We can choose to be still. When we choose to be still, we can connect to inner peace despite the external chaos.
One Step In a New Direction
Mantra for moving forward: I take one step in a new direction. It is easy to feel overwhelmed if we want to make a change in our personal or professional lives. Instead of feeling fearful, stuck, or stagnant in a situation, ask yourself one question. What is one step you can take to move in a new direction?
How Can I Be of Service?
Mantra to create a difference: how can I be of service? We all want to spread good in the world. When you walk into a new situation, pause. Ask yourself, "How can I truly be of help or service?" Through a small action, we can make a big difference in another person's life.
Take a Leap of Faith
Mantra to overcome fear: I take a leap of faith. Let go of your fear and hold on to your dreams. This is how we can take that leap of faith.
Flow From a Place of Grace
Mantra for ease: I flow from a place of grace. It is difficult to be in the moment when we are worried about an outcome of a situation. If we allow life to unfold with trust that everything is occurring in perfect timing, we can then flow from a place of grace.
Mantra is an ancient Sanskrit term. It is a word or phrase repeated to help in meditation. In modern day use, the term mantra has also come to be known as a phrase or truism that is repeated often. I use these mindful mantras as affirmations or prescriptions for the soul. It is a method for me to carry that feeling of inner peace from my meditation mat into my daily life.
Self-Compassion: Self Care Is Not Selfish
Mantra for self-compassion: Self care is not selfish. When we don't fill our own vessel, we give from a place of empty. When we give from a place of empty, we don't give of our best self. True acts of self care involve nurturing the heart and soul with activities that bring you sustained joy.
Compassion Towards Others: Share a Smile
Mantra for compassion towards others: I share a smile. How can we show compassion for others? Share a smile, a warm embrace, or a kiss with a loved one. With human touch, a powerful hormone oxytocin is released which will elevate the mood and reduce stress hormones in our brains and body.
In Giving Forgiveness, I Am Healed
Mantra for forgiveness: In giving forgiveness, I am healed. If we cannot forgive ourselves or another, we fuel negative emotions such as anger and resentment. Once we make a choice to forgive, our mind, heart, and soul is open for healing and love.
Disconnect to Reconnect
Mantra to reconnect: I disconnect to reconnect. Our digital devices can be a source of constant distractions and create an inability to focus. Make a commitment to power off for a minimum of 20 minutes daily in order to refocus, reconnect, and re-energize.
Attitude of Gratitude
Mantra for gratitude: I choose an attitude of gratitude. When we focus on the blessings in our life, our minds tune into a positive frequency attracting more blessings. Grateful people live happier and healthier lives.
Gracious Listening
Mantra for listening: I practice gracious listening. To be truly present for another human being, just listen. Gracious listening is the ability to be present and listen without having judgment. Gracious listening is also hearing what another has to say without trying to formulate a response in your own mind.
Connect to Joy
Mantra for happiness: I connect to joy. Happiness is transient when we look to external objects or circumstances for pleasure. To connect to inner joy, try to be present in the moment and take pleasure in the simple things in life.
Be One With Nature
Mantra to be present in the moment: I will be one with nature. When we feel like we can't slow down our hectic lives or our racing minds, stepping out into nature helps us to pause. When we are one with nature, we are one with ourselves. This is being present in the current moment.
Breathe
Mantra for mindfulness: breathe. How can we remember to be present and pay attention to the current moment? All we need to do is remember to breathe. Inhale deeply. Exhale deeply. Repeat.
Be Still
Mantra to quiet the chaos: I allow myself to be still. External distractions always have the possibility to throw us off balance. We can choose to be still. When we choose to be still, we can connect to inner peace despite the external chaos.
One Step In a New Direction
Mantra for moving forward: I take one step in a new direction. It is easy to feel overwhelmed if we want to make a change in our personal or professional lives. Instead of feeling fearful, stuck, or stagnant in a situation, ask yourself one question. What is one step you can take to move in a new direction?
How Can I Be of Service?
Mantra to create a difference: how can I be of service? We all want to spread good in the world. When you walk into a new situation, pause. Ask yourself, "How can I truly be of help or service?" Through a small action, we can make a big difference in another person's life.
Take a Leap of Faith
Mantra to overcome fear: I take a leap of faith. Let go of your fear and hold on to your dreams. This is how we can take that leap of faith.
Flow From a Place of Grace
Mantra for ease: I flow from a place of grace. It is difficult to be in the moment when we are worried about an outcome of a situation. If we allow life to unfold with trust that everything is occurring in perfect timing, we can then flow from a place of grace.
Source: http://www.huffingtonpost.com/romila-adr-romiea-mushtaq-md/mindful-living-mantras_b_4708884.html
Friday, June 27, 2014
Integrating Mindfulness Into Everyday Life
By Headspace
Mindfulness
starts to get really interesting when we can start to integrate it into
everyday life. Remember, mindfulness means to be present, in the
moment. And if you can do it sitting on a chair, then why not while out
shopping, drinking a cup of tea, eating your food, holding the baby,
working at the computer or having a chat with a friend? All of these are
opportunities to apply mindfulness, to be aware.
This means that rather than drifting through the day on auto-pilot,
not really being fully conscious of the decisions you make, you move
from one moment to the next with a sense of calm and clarity
in the mind. Researchers have found that most people are caught up in
thought for between 30 percent and 50 percent of the time, even while
engaged in activities. They also discovered this mind wandering was a
direct cause of unhappiness and confusion.
So why not let this is be one more reason to integrate mindfulness into your life?
The mindfulness experts at Headspace
describe five situations to which you could easily apply mindfulness on
a daily basis. Typically, these are the kind of events where your mind
is wandering -- but it doesn't have to be this way. This isn't about
trying to stop thoughts and feelings, but instead learning to step back
from them, allowing them to come and go. And if you do find yourself
suddenly lost in thought, then no problem at all, simply bring your
attention back to the physical senses and whatever it is you’re doing.
1. Mindfulness While Brushing Your Teeth
The Old Way:Vague awareness of picking up your toothbrush and moving it around the mouth on autopilot, as you wander around the house, tripping over the cat, looking for your keys, mentally preparing for your first meeting of the day, while wondering who’ll play James Bond after Daniel Craig.
The New Way: Being mindful of the feet on the floor, the temperature and the texture on the soles of your feet; mindful of the appearance, smell, flavor and texture of the toothpaste; mindful of the arm moving from side to side and the sound of the brush against your teeth; mindful of each and every tooth and the sensation of the brush against the gums.
Bonus: Not only will you feel calm and collected afterward, your dentist will be happy with you, too!
The Old Way:Vague awareness of picking up your toothbrush and moving it around the mouth on autopilot, as you wander around the house, tripping over the cat, looking for your keys, mentally preparing for your first meeting of the day, while wondering who’ll play James Bond after Daniel Craig.
The New Way: Being mindful of the feet on the floor, the temperature and the texture on the soles of your feet; mindful of the appearance, smell, flavor and texture of the toothpaste; mindful of the arm moving from side to side and the sound of the brush against your teeth; mindful of each and every tooth and the sensation of the brush against the gums.
Bonus: Not only will you feel calm and collected afterward, your dentist will be happy with you, too!
2. Mindfulness While Taking A Shower
The Old Way:Acute awareness of scolding hot water alternating with freezing cold water until you find the sweet spot. From there, the mind wanders off to the eternal question of ‘What would it be like to win The X Factor?’ as you sing your favorite tune into the shower-head.
The New Way: Being mindful of the need to set the temperature before getting into the shower; mindful of the wave of pleasure as the warm water washes over you; mindful of the smell of the shower gel, soap or shampoo; mindful of the mind jumping forward, imagining conversations that have yet to happen; mindful of the amount of water you’re using; and mindful of the sound of the water coming to a stop.
Bonus: Greenpeace will love you for it, and you’ll end up with a much clearer mind for the day ahead.
The Old Way:Acute awareness of scolding hot water alternating with freezing cold water until you find the sweet spot. From there, the mind wanders off to the eternal question of ‘What would it be like to win The X Factor?’ as you sing your favorite tune into the shower-head.
The New Way: Being mindful of the need to set the temperature before getting into the shower; mindful of the wave of pleasure as the warm water washes over you; mindful of the smell of the shower gel, soap or shampoo; mindful of the mind jumping forward, imagining conversations that have yet to happen; mindful of the amount of water you’re using; and mindful of the sound of the water coming to a stop.
Bonus: Greenpeace will love you for it, and you’ll end up with a much clearer mind for the day ahead.
3. Mindfulness While Commuting To Work
The Old Way: Standing like a sardine squashed into a tin can on a train or bus, resenting anyone who has a seat, feeling nauseous at the potent cocktail of perfumes, aftershaves, deodorants and hairsprays, while trying to keep your cool as a stroller rocks back and forth into your shins. Alternatively, sitting in the relative comfort of a car, but in traffic so slow that you fear you might actually have to put the car into reverse.
The New Way: Being mindful of your environment and the tendency to resist it; being mindful of the emotions as they rise and fall, come and go; mindful of all the different senses, but rather than thinking about them, judging them, or analyzing them, simply acknowledging them; mindful of wanting to be somewhere else, of wishing time away; and mindful of wanting to scream out loud or put your foot down in the car.
Bonus: The other people around you will almost certainly appreciate your lack of road-rage, train-rage or bus-rage and, you never know, you may even find yourself turning up to work with a smile on your face.
The Old Way: Standing like a sardine squashed into a tin can on a train or bus, resenting anyone who has a seat, feeling nauseous at the potent cocktail of perfumes, aftershaves, deodorants and hairsprays, while trying to keep your cool as a stroller rocks back and forth into your shins. Alternatively, sitting in the relative comfort of a car, but in traffic so slow that you fear you might actually have to put the car into reverse.
The New Way: Being mindful of your environment and the tendency to resist it; being mindful of the emotions as they rise and fall, come and go; mindful of all the different senses, but rather than thinking about them, judging them, or analyzing them, simply acknowledging them; mindful of wanting to be somewhere else, of wishing time away; and mindful of wanting to scream out loud or put your foot down in the car.
Bonus: The other people around you will almost certainly appreciate your lack of road-rage, train-rage or bus-rage and, you never know, you may even find yourself turning up to work with a smile on your face.
4. Mindfulness While Washing The Dishes
The Old Way: Vaguely aware of the need to avoid the sharp knife, hidden beneath the plates in the water, as you stare out of the window and wonder why Mrs. green coat with the brown shoes from number 48 doesn’t get together with Mr. square jaw with the fancy car from number 32. They’re both single, and they look as though they’d be perfect together.
The New Way: Being mindful of the very first moment when your hands meet the water; mindful of the warmth and the transference of heat to the body; mindful of picking up one thing at a time and taking just an extra second or two to clean it thoroughly; mindful of the passing thoughts and of letting them go; mindful of seeing people come and go through the window without getting involved in any storylines; mindful of wanting to get on and do something else; and mindful of feeling satisfied when you’ve finished.
Bonus:OK, so you have a dishwasher, but you get the picture. And if the dishwasher ever breaks down, you’ll know that it is possible to get some headspace while washing the dishes.
The Old Way: Vaguely aware of the need to avoid the sharp knife, hidden beneath the plates in the water, as you stare out of the window and wonder why Mrs. green coat with the brown shoes from number 48 doesn’t get together with Mr. square jaw with the fancy car from number 32. They’re both single, and they look as though they’d be perfect together.
The New Way: Being mindful of the very first moment when your hands meet the water; mindful of the warmth and the transference of heat to the body; mindful of picking up one thing at a time and taking just an extra second or two to clean it thoroughly; mindful of the passing thoughts and of letting them go; mindful of seeing people come and go through the window without getting involved in any storylines; mindful of wanting to get on and do something else; and mindful of feeling satisfied when you’ve finished.
Bonus:OK, so you have a dishwasher, but you get the picture. And if the dishwasher ever breaks down, you’ll know that it is possible to get some headspace while washing the dishes.
5. Mindfulness While Waiting In Line
The Old Way: As you stand there tapping your foot, arms crossed and jaws clenched, you wonder why everyone else has chosen the exact same time as you to come to the bank. As you flick through old texts and emails on your cell, desperately searching for something, anything, to do to escape your own impatience, you consider the possibility of robbing the place one day (hypothetically of course), absentmindedly looking to see where the different cameras are and, thereby, getting your picture saved to yet another database in the sky.
The New Way: Being mindful of the sense of urgency with which you enter the bank; mindful of your reaction when you first see the line; mindful of your posture as you stand there waiting; mindful of your breath as you focus on the physical sensations in the body; mindful of your reaction each time the line creeps forward; mindful of the tendency to keep looking at your watch, checking your phone or looking for some kind of distraction; and mindful of your interaction with another human being when you finally get served.
Bonus: You can see the queue as an irritating inconvenience, or as an opportunity to take a break. Either way, you know you’re not really going to rob the bank, so why are you even looking?
The Old Way: As you stand there tapping your foot, arms crossed and jaws clenched, you wonder why everyone else has chosen the exact same time as you to come to the bank. As you flick through old texts and emails on your cell, desperately searching for something, anything, to do to escape your own impatience, you consider the possibility of robbing the place one day (hypothetically of course), absentmindedly looking to see where the different cameras are and, thereby, getting your picture saved to yet another database in the sky.
The New Way: Being mindful of the sense of urgency with which you enter the bank; mindful of your reaction when you first see the line; mindful of your posture as you stand there waiting; mindful of your breath as you focus on the physical sensations in the body; mindful of your reaction each time the line creeps forward; mindful of the tendency to keep looking at your watch, checking your phone or looking for some kind of distraction; and mindful of your interaction with another human being when you finally get served.
Bonus: You can see the queue as an irritating inconvenience, or as an opportunity to take a break. Either way, you know you’re not really going to rob the bank, so why are you even looking?
Want more tips on how to make meditation part of your day? Headspace is meditation made simple, accessible and relevant to your everyday life. Sign up for the free Take10 program to get the basics just right with guided audio programs and support to get your Headspace, anytime, anywhere on the Headspace app.
Thursday, June 19, 2014
How Changing Your Breathing Can Change Your Life
The best way to calm down is so innate to our lives, we often take it for granted: Taking a breath. Focusing on your own breathing can have a significant impact on your
well-being and stress levels, and can even create physiological changes
like lowering your blood pressure. But for many of us, when it comes to
improving our health, changing our breathing somehow doesn’t spring to
mind as readily as changing our diet or exercise habits.
"We take our breath for granted the way we take our heart beat for
granted," Carla Ardito, a breathing expert at Manhattan's Integral Yoga
Institute and creator of the Breathing Lessons app, told The Huffington Post. "The difference is we can work on our breathing."
And there’s plenty of precedent. For thousands of years, the yogic practice of pranayama
(Sanskrit for "extension of the life-force") has been used as a method
geared towards reducing stress and healing the body and mind through
targeted breathing exercises.
Check out the infographic below for seven health benefits of focusing on your breathing.
Infographic by Jan Diehm for the Huffington Post.
Infographic by Jan Diehm for the Huffington Post.
Source: http://www.huffingtonpost.com/2013/08/09/breathing-health_n_3696302.html
Friday, June 13, 2014
Settling Back Into The Moment: A Meditator's Inspirational Guide
A selection of verses from the book 'The Experience of Insight' by Joseph Goldstein. A simple and joyful guide for introducing the meaning of meditation and the peace of mind.
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