Mindfulness
"Mindfulness practice isn't about trying to throw yourself away to become something better. It's about befriending who we already are."
Pema Chodron
Pema Chodron
Where does Mindfulness originate from? |
Why Mindfulness? |
Mindfulness originally comes from the term Pali smṛti originally meant ‘to remember’, and Sati is an awareness. Mindfulness also comes from western introspective spiritual places but mainly from Buddhism. Some different forms of mindfulness can be mediation, yoga, zazen, and even just walking. There are also a lot of other forms of mindfulness interventions that happen in almost all the world's religions such as Chinese mediation, Japanese Zazen and Vipassana meditation, and Hindu meditation (Vedic and yogic) ( Shea).
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Mindfulness practices can help us to increase our ability to regulate emotions, decrease stress, anxiety and depression. It can also help us to focus our attention, as well as to observe our thoughts and feelings without judgment. In Dialectical behavior therapy, mindfulness is broken down into “What” and “How” skills.
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Mindfulness Meditation
What is Mindfulness Meditation? |
How it works? |
What are the Benefits of Mindfulness Meditation? |
Mindfulness meditation is a mental training practice that teaches you to slow down racing thoughts, let go of negativity, and calm both your mind and body. Mindfulness techniques can vary, but in general, mindfulness meditation involves a breathing practice, mental imagery, awareness of body and mind, and muscle and body relaxation.
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Meditation is about making the mind still while keeping the body awake, but relaxed. In order for mental stillness to happen, you must first make your body still. To do that, you will sit. While you are sitting, your mind will want to roam everywhere from your to-do lists to your worries or event to where you want to go on vacation.
To help make the mind still, you will focus on a single thing. This gives your mind and attention on a single focal point. You can do this by repeating a word or counting your breaths, either silently or out loud. |
Regular practice of mindfulness meditation has benefits for your physical as well as your mental health, including playing a role in the management of anxiety, stress, depression, sleep disorders, relationship issues, and eating disorders.
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How to get started?
Here are some simple steps to help you get started on your own.
Set Aside Meditation Time |
Get Comfortable |
Whether you set your alarm for 30 minutes or less to wind down a few minutes prior to bedtime or during the day, do your best to give your body and brain a couple of minutes to cool off or just to rest.
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Find a quiet and comfortable place. Sit in a chair or on the floor with your head, neck, and back straight but not stiff. It even helps put a pillow underneath you to make you more comfortable.
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Focus on your Breath |
Give yourself a break |
Become aware of your breath, attuning to the sensation of air moving in and out of your body as you breathe. Feel your belly rise and fall and the air enter your nostrils and leave your mouth. Pay attention to the way each breath changes and is different.
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If you find yourself getting carried away in your thoughts whether with worry, fear, anxiety, or hope observe where your mind went, without judgment, and just return to your breathing. Don't be hard on yourself if this happens; the practice of returning to your breath and refocusing on the present is the practice of mindfulness.
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Relax!
Guided Meditations
Here are some videos I have pulled up to help you start with!
If you are not interested in guided meditations with someone talking you can always use different mantras as well.
One mantra I use is
Breathing in you say
Strong as Mountain
Breathing out you say
Clear as Sky
One mantra I use is
Breathing in you say
Strong as Mountain
Breathing out you say
Clear as Sky