When you work muscles at the gym, you're doing those exercises to strengthen muscles that you simply use throughout your day-to-day life.
Most people aren't doing crunches and bench presses at work. But you would like to form sure your abs and biceps are strong enough to use once you NEED THEM.
Mindfulness exercises work an equivalent way.
Mindfulness exercises assist you build skills to use once you NEED THEM (ex: times of stress, when feeling emotional, when deciding whether you're hungry or full, etc.)
Just seeing/hearing these words makes me happy.
*Paying attention to this moment: Isn't that what makes life wonderful? once we take the time to note it?
*Without judgment: this is often HUGE. i'm constantly reminding myself to only let. things. be. Exactly as they're . Neutrally. Objectively.
We sleep in a world where we automatically assign preferences, labels, and value to events, fashion choices, body sizes, interests, and decisions.
There's nothing wrong with having opinions, but it's worth checking in with ourselves and noting the days where we're placing judgment on a situation instead of simply being with what's .
*On purpose: it is easy to measure life on autopilot. Especially the parts of our day we do routinely like brushing our teeth, eating breakfast, and driving to figure .
But choosing to be mindful in these moments may be a conscious act. A option to remember .
In the blog post below you'll study my 5 favorite mindfulness activities of all time!
Square Breathing
This is the mindfulness exercise i exploit the foremost . Because you'll breathe ANYWHERE. It’s discreet and super effective at helping your systema nervosum return to equilibrium ot quieting a lively mind before bed.
Square breathing is this: Inhale for 4 seconds, HOLD for 4 seconds, Exhale for 4 seconds, Hold for 4 seconds. Repeat, repeat, repeat.
I find that by holding my breath the highest of my inhale and bottom of my exhale, I stay more present and connected to my breath than if i used to be just inhaling an out.
I will also tap my index 4 times to assist me keep a gentle beat and to offer my attention another focus .
This technique is particularly useful once you are feeling dysregulated or shaken. I also use it whenever i want to center myself (before an audition, interview, or difficult conversation).
Body Scan
Not gonna lie, one among the most reasons i really like body scans is because you get to try to to them laying down, cozy and in bed.
A body scan is once you scan your attention through your body - often starting at your toes and dealing your high to your head.
You can guide yourself through a body scan, but I like better to hear a guided meditation.
When someone is leading me through a body scan I’m ready to relax more and obtain less distracted.
Five senses exercise
One of the quickest and easiest ways to bring more mindfulness into your life is by listening to the planet around you via your five senses.
My favorite place to try to to this is often outside (there tend to be more stimuli than indoors).
You can do that anywhere, albeit you're surrounded by people or bustling traffic.
Bring your awareness to this moment and notice:
- What does one FEEL? A breeze? Sunshine? Cold? Warmth?
- What does one HEAR? The birds? Cars? Leaves rustling?
- What does one SEE? check out and name specific sights.
- What does one SMELL? The local bakery next door? The flowers in your garden?
- What does one TASTE? Maybe it's nothing. or even you're chewing gum or eating lunch.
I do that exercise ALL THE TIME.
Especially if I arrive somewhere early and i am waiting to satisfy up with a lover . I'll find a seat on the curb and just take two minutes to hamper and see this moment.
Loving Kindness Meditation
I first learned about loving-kindness meditation at Naropa University where I visited grad school . We actually took two classes specifically on meditation as a part of our coursework. Incredible!
Loving-kindness meditation may be a beautiful heart-opener. It’s how to cultivate compassion and kindness in your heart. i feel this one is especially potent when wiped out the morning as a part of your quiet time or centering.
Loving-kindness meditation is completed by repeating certain phrases - well wishes - about oneself, loved ones, and therefore the world at large.
There are different variations of loving-kindness meditation. Some guide you in extending your like to someone you’re in conflict with. Some have more loving phrases than others.
Here’s an example of a loving-kindness meditation flow!
First, extend the loving-kindness to yourself. Repeat these phrases in your mind or aloud as you sit and fill pityingly towards yourself.
May I be happy.
May I be free.
May I be healthy.
May I accept ease.
May I be safe.
Cycle through these phrases a couple of times.
Next, bring back mind an in depth friend or loved one . Someone you're keen on dearly. Bring a picture of them into your mind and start offering the loving-kindness affirmations to your beloved .
May you be happy.
May you be free.
May you be healthy.
May you reside with ease.
May you be safe.
You’ll now advance to a stranger or a neutral person in your life. this might be your postman, the lady who was at the register last night, or maybe someone you passed on the road . Bring a picture of them to your mind and offer them the loving-kindness affirmations.
May you be happy.
May you be free.
May you be healthy.
May you reside with ease.
May you be safe.
Lastly, you’re getting to extend this love and compassion to the planet at large. Some people imagine the planet in their mind or scan across the world in their mind’s eye. Find what works for you.
May all beings be happy.
May all beings be free.
May all beings be healthy.
May all beings accept ease.
May all beings be safe.
That’s it! You’ve successfully completed a loving-kindness meditation.
I can’t recommend this practice highly enough.
Simple Yoga Sequence
My other favorite thanks to bring more mindfulness into my life is via yoga. For me, yoga may be a spiritual practice.
Occasionally I’ll enjoy breaking a sweat or feeling a burn, except for me, yoga is about connecting to my body and quieting my mind.
A yoga sequence I particularly enjoy is named “Sun Salutation.” Although there's variety in what sun salutations include, for the foremost part, they follow a repeatable flow of comparable movements.
I love doing a couple of sun salutations to awaken my body within the morning or release tension in the dark .
You now have FIVE new ways to include mindfulness into your life.
Which one will you are trying first?
Don't forget you get access to my original, guided body scan right now!
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