Posted in #cvm16 #mindfulness #mindful #reflection #reflect #unique #journey #stress #anxiety, Benefits of mindfulness

Reconnecting to life

When teaching ‘mindfulness’ it’s a good idea to first point out that this skill will not ‘heal’ illness. But it will change your perspective on discomfort and open new perspective on discomfort and open new possibilities for moving from just ‘being’  and ‘struggling’ back towards ‘adventurous living’. 

You learn to live around the pain rather than focus on it all the time. A pain in your shoulder will become a pain in the shoulder and maybe even retreat into the background of your awareness whilst you focus on your breath or whilst to listen to the sounds around you.

Mindfulness practice cannot prevent sickness or unhappiness, but it can awaken your childhood curiosity. As you become more engaging to your environment, and once again wanting to explore the nature around us. A blade of grass, the clouds in the sky, picking blackberries on a walk, surrounding yourself with friends and family.

We suddenly remember the importance of these little moments that will never be the same again. The true wonders of being alive in that moment.

Theses glimpses of joy really matter, because they are what connects us to life rather than disconnecting us from it.

Posted in #cvm16 #mindfulness #mindful #reflection #reflect #unique #journey #stress #anxiety, Mindfulness activity

Emotions – mindfulness exercise 7

Emotions are tricky when it comes to the ‘doing’ mode

  • When in the doing mode your too busy and rushed to truly feel your emotions – especially painful ones.
  • Quick fix solutions are never beneficial in the long term.

All emotions are transitory, even the painful ones. If you acknowledge the emotion, you will notice with time the pain will decrease. Another example, is that when your a dry if you count to ten, before you react, then you become a little more relaxed, less angry. 

All emotions subside with time. Time is a good healer. We need to work with ourselves to be able to move on in stressful events in our lifetime. Easier said then done though!

Hopefully this exercise will help!

Being with your emotions.    Exercise 7

I would like you to think back to a time when you experienced a mild negative emotion.

Something that irritated or made you feel frustrated.

Please do not jump straight to any traumatic events.

Something like ‘ we ran out of milk and I want a cup of tea’

Write this down here…….

In a moment I would like you to think about this time, and recall the emotion you felt at this time. Let yourself be fully in the moment, try to experience it as much as possible, try not to think of anything else. Try not to brood about it.

The idea of this exercise is to allow yourself to be whole with your emotions. To accept that these emotions happen to us all, the way that we accept these emotions will be different, we all have our own interpretations of why things happen, and the way we express ourselves. The more we understand our emotions the easier we deal with everyday stresses.

Dealing with difficulties

Some people find that being in the doing mode is the most comfortable place to be, therefore brings instant relief to stressful events.

Posted in Exercise 5 + 6, Mindfulness activity

Mindfulness Exercise 5

Find a small problem

 (yes you read it right! I imagine that we all have a small problem we try to ignore, so why not address it now, whilst it’s only small,)

  • Think of a problem or question that you can resolve today
  • Choose something small and simple
  • Nothing life changing
  • For example: ‘ shall I stop off for some milk on the way home, or do without it today?’or ‘shall I eat out for dinner today?’ Or ‘what colour scheme shall I paint the living room?’

Write down here your small problem/question:




When you are in the being mode you are:

  • Fully connected with the present moment
  • Accepting of things the way they are
  • Open to all emotions
  • Tranquil, still and grounded

This doesn’t happen all at once. Being mode takes practice. The more out of touch you become with being the more practice it will need to return there. However, we are not talking months or years; as with new skills the more you practice the better you become.
Being again.            Excercise 6

Cast your memory back to Excercise 2 – in this Excercise you allowed yourself to be ‘just in the moment’ listening to the sounds around you, and how this made you think and feel.

This time I would like you to focus just on your breathing. Don’t try to change it, however, as I’m asking you to observe your breathing your breathing rate may automatically change as you are now aware of your breathing. 

Allow your mind to clear.

 Imagine your thoughts are like balloons, gently floating away from you in the sky.

If a thought appears, whilst sitting quietly, only concentrating on your breath, you can allow it to be in your mind, but instead of trying to grasp it, let it float gently away from you, concentrating once again on your breathing.

Take 5

I would like you know to try this skill, and take note on how you felt afterwards.

Is there something you would to change next time?

Were your surroundings ok?

Was the timing right for you?

Most importantly, did you feel more relaxed. I hope so! If not do not worry, try it again, and again, you’ve nothing to lose, you only need yourself, no equipment necessary, so no excuses!!

What about the little problem/question you had in exercise 5? 

If you think of it now do feel as though the answer appeared as if by magic. If that’s not the case do not worry.

Being mode is not primarily a problem-solving technique, it’s much more important than that! But sometimes it can aid in our problem-solving methods!
Doing mode is not helpful when you are dealing with emotions. In fact it is very unhelpful. Whilst you are trying to keep yourself busy, you are keeping your emotions at arms length therefore not dealing with raw emotions.

When you are in the doing mode you tend to be goal orientated, looking for solutions. You may also be locked into autopilot, which means you react automatically without thinking of any consequences. This means bad news for close relationships.

The next exercise will focus on your emotions. So come back to do the next exercise!!

Posted in #cvm16 #mindfulness #mindful #reflection #reflect #unique #journey #stress #anxiety, Meditation

Relaxation

Relaxation is a mental and physical release, through meditation this is achievable.

When you focus intensively, you can use you mind to relax the whole of you, body and mind.

Sit in a chair, close your eyes and immerse yourself in these meditative thoughts.

  • Your goal is to develop deep inner calm and piece of mind
  • I shall remain completely still for three minutes
  • As I breathe in and out gently, I feel the presence of my body
  • While keeping my back straight, I allow my body to relax.

If you spend many hours sitting in one place daily, then you will have plenty of opportunity to practice a meditation on relaxation. You can use a wide range of places and different circumstances to practice your new skill, and as a result feel less stressed by the hustle and bustles of daily living.