There are so many articles about mindfulness,
but many people are not exactly sure what that means.
Being in the Moment
What are some examples of mindfulness?
We rarely are in the moment, which is what mindfulness teaches us to practice.
We are constantly thinking of things in the past or worrying about the future. This is why we need to find ways to be in the moment.
By being in the moment we focus on the things that are normally ignored. This can mean focusing on breathing, feeling your body’s sensations including the smallest things.
When you are walking, really look at your surroundings. Stop and smell the flowers, literally! Try to focus on the details so you are in the “here and now.”
There is no right or wrong way to practice mindful meditation, but being consistent seems to be the key. I personally like guided meditations the best.
You can watch a video or listen to a podcast and it tells you exactly what to do and you just follow along. This makes it easier to get used to a routine so that it’s easier to transition to other types of meditations later.
There are many types of meditation such as guided, walking, transcendental and many others
Simple Body Scan meditation
1. Find a comfortable place to sit or lay down
2. You can either keep your eyes open (you could focus on a single point such as a lit candle) or closed
3. Breathe in through your nose to a count of 4, hold for a count of 2 and exhale for a count of 6 through your mouth
4. Repeat 6 times
5. Resume regular breathing
6. Focus on your muscles starting at your toes and moving up through your body. Picture each area and feel it get heavy and sink into the chair or bed
7. Continue through the body all the way to your head, noticing any area that is stressed
8. Stretch your arms and legs when finished, take a deep breath slowly and get up
9. That’s it!
Youtube has many guided meditation videos to check out and see which ones are a good fit. Tara Brach is a popular meditation teacher and has podcasts plus lots of information that you learn from on her website, so check it out!
Benefits of Mindfulness
Many studies have shown the benefits of mindfulness that are really amazing. According to a Harvard study, Mindfulness can change your brain and improve your health.
The study states that 80% of doctor visits are stress-related health issues. Meditation and yoga have both been shown to reduce stress levels. Ten to fifteen minutes each day is all that it takes to see results.
Large businesses have embraced mindfulness for their employees to improve creativity, focus and well being. Meditation has also been shown to be as effective as an antidepressant and to reduce chronic pain.
Since there are so many physical benefits that everyone should make this a daily routine. Click the link for an informative infographic.
20 Mindfulness Quotes
“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”
“Do every act of your life as though it were the very last act of your life.”
“In the end, just three things matter: How well we have lived, How well we have loved
How well we have learned to let go”―
“Be happy in the moment, that’s enough. Each moment is all we need, not more.”
“Mind is a flexible mirror, adjust it, to see a better world.”
“Few of us ever live in the present. We are forever anticipating what is to come or remembering what has gone.”
“Peace of mind arrives the moment you come to peace with the contents of your mind.”
“In mindfulness, acceptance always comes first, change comes after.”
“Take a walk outside – it will serve you far more than pacing around in your mind.”
“Unfortunately, nothing can protect you from the thoughts in your own head.”
“Full minds create chaos.”
“I was manipulating my inner experience rather than being with what was actually happening.”
“Be the silent watcher of your thoughts and behavior. You are beneath the thinker. You are the stillness beneath the mental noise. You are the love and joy beneath the pain.”
“What a man thinks of himself, that it is which determines, or rather indicates, his fate.”
“Though we are emotional beings, we are not our emotions. Remember this the next time you find yourself struggling.”
“In your haste you walk far too fast. And in doing so you often leave your soul behind.”
“Past, I am letting you go; future, I will see you tomorrow; present, I love you, live in you, use you and never let you go.”
“Perfection of character is this: to live each day as if it were your last, without frenzy, without apathy, without pretence.”
“When you reach a calm and quiet meditative state, that is when you can hear the sound of silence.”
“Meditation brings wisdom; lack of meditation leaves ignorance. Know well what leads you forward and what holds you back, and choose the path that leads to wisdom.”
“If you are quiet enough, you will hear the flow of the universe. You will feel its rhythm. Go with this flow. Happiness lies ahead. Meditation is key.”