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12.01.2015
A mindful meditation practice brings your mind to a deep silent, wide open and all knowing space.
Practicing mindful meditation for the past ten years has completely changed my life in so many ways. Mindful meditation can be practiced anywhere, however, I have personally found that my environment to be a huge part of my ability to stay with the practice. Because the purpose of mindful meditation is to develop a clear mind, you want to ensure that the way you hold your body throughout the day also supports your clarity.
Focus requires eliminating all distractions and keeping your attention on only one task at a time.
During times like washing the dishes, taking a shower, or even going for a walk to the bathroom, I take this time to focus on my task and witness the thoughts that come up from my mind. Aimee is a holistic therapist, meditation teacher, writer and the executive director of Indigo International.
Aimee's bestselling Chakra Healing Guided Meditation and Creative Visualization Program has helped people heal from the inside out, all over the world.
The main element to meditation is focusing your attention on an object, image, mantra or how you breath. Relaxed breathing involving deep, even-paced breathing using the diaphragm muscle allows you to take in more oxygen and reduce use of the shoulder, neck and upper chest muscles, according to Mayo Clinic. This type of breathing is what the experts recommend using in a difficult business meeting or while stuck in a traffic jam. How about you?  Do you find yourself filling those quiet idle moments with awareness of your breath?  Do you agree that mindfulness meditation techniques for stressful times will reduce stress and increase your well-being? Mindfulness, meditation, and other relaxation techniques can help you live your life more fully present in the moment, heighten your spiritual awareness, and well-being, and simply help you feel more relaxed and positive.
Mindfulness is one of the easiest techniques to try out, as it's more of a mindset that you can practice anytime and anywhere. Rather than letting your mind wander, when you're mindful, you're living in the moment and letting distracting thoughts pass through your mind without getting caught up in their emotional implications. You can add mindfulness to virtually any aspect of your day – even while you're eating, working, or doing household chores like washing dishes – simply by paying attention to the sensations you are experiencing in the present moment.
What Are the Differences Between Mindfulness, Mindfulness Meditation, and Other Types of Meditation?
Mindfulness meditation is a more formal practice of mindfulness, in which you consciously zone in on, or focus your attention on, specific thoughts or sensations, then observe them in a non-judgmental manner.
Transcendental meditation, for instance, is one of the most popular forms of meditation, practiced by millions of people around the world.
The idea is to reach a place of "restful" or "concentrated" alertness, which enables you to let negative thoughts and distractions pass by you without upsetting your calm and balance. Some aspects of mindfulness, mindfulness meditation, and other forms of meditation overlap, and that's OK. On a much grander scale, Mindfulness is a way of being, a way of living day-to-day consciously and mindfully, of which the ultimate goal is to help us consciously make healthy long-term, loving, peaceful, and compassionate choices, and have all of our actions and reactions reflect those choices. While it's not unusual for the most experienced meditators to have spent decades, even a lifetime, perfecting this art, you can gain benefits just from meditating in your home for 20 minutes a day.
If you'd like to give meditation a try, there are many classes and group sessions available if you want a structured group setting, but you can also try it on your own. As you learn to quiet your mind, direct your awareness to the physical sensations in various layers of your body. Notice how sensations change and how awareness will naturally be drawn elsewhere according to an innate guidance. The more you set aside time to meditate, the easier it will be to catch awareness and fall into deeper presence for longer periods of time.
If you find yourself trying to avoid particular thoughts, sensations, or emotions, go back to letting those thoughts be. Stress-related problems, including back pain, insomnia, acid reflux, and exacerbations to irritable bowel syndrome may account for up to 70 percent of the average US physician's caseload.6 Such health-care expenditures are the third highest in the US, after only heart disease and cancer.
Researchers analyzed data from more than 4,400 people who received eight weeks of relaxation response training.
After the program, the participants' use of medical services dropped by 43 percent compared to their usage the previous year.7 The researchers estimated such as change could save the average patient between $640 and $25,500 a year. At its most basic level, meditation helps you take a deliberate break from the stream of thoughts that are constantly flowing in and out of your mind.
Research from the National Center for Complementary and Alternative Medicine (NCCAM) also supports the notion that meditation acts as a form of "mental exercise" that can help regulate your attention and emotions while improving well-being. Energy psychology techniques such as the Emotional Freedom Techniques (EFT) can be very effective for reducing stress by helping you to actually reprogram your body's reactions to the unavoidable stressors of everyday life.
EFT is not the same thing as mindfulness; it is entirely different and used for different purposes.
When you use EFT, simple tapping with the fingertips is used to input kinetic energy onto specific meridians on your head and chest while you think about your specific problem – whether it is a traumatic event, an addiction, pain, etc.
This combination of tapping the energy meridians and voicing positive affirmation works to clear the "short-circuit" – the emotional block – from your body's bioenergy system, thus restoring your mind and body's balance, which is essential for optimal health and the healing of chronic stress.


While the video above will easily teach you how to do EFT, it is very important to realize that self-treatment for serious issues is not recommended. You can certainly take a professionally organized mindfulness training program, however if you haven't you can still become more mindful in your daily life. When you are walking, tune into how your weight shifts and the sensations in the bottom of your feet. As for meditation, this, too, can be done right at home with very little formal "training" necessary. A regular mindful meditation practice helps to balance the high stimuli coming from the outside world with the place of stillness and wisdom within your soul. My mind is clearer and more focused, I have a deeper awareness of my subconscious chatter and drives, and I find this deep pleasure that comes in the silence of my mind and infinite peace always present.
The reason why mindful meditation is ideal for individuals living busy lives is because to start, you really don’t need to add time into your day to practice. For me, the ideal way to practice mindful meditation is in an environment that supports clarity. Even if you are working on several projects at once, give your undivided attention to the tasks you are completing within your projects one at a time.
This video is a real gem, it is from Oprah’s SuperSoul Sunday and it is the full episode, so it is 2 hours long, but well worth every minute of those two hours. They even say meditation can occur during a walk, riding the bus, waiting at the doctor’s office or during a business meeting.
It can benefit emotional well-being and overall health, and it can be as informal as you like. Still, some experts report the technique is useful when someone is battling conditions made worse by stress such as anxiety disorders, allergies, asthma, sleep problems and depression. Practicing "mindfulness" means you're actively paying attention to the moment you're in right now.
This is just one type of meditation; there are many forms available, each with different techniques and purposes. However, I believe the distinction lies in the intention: if you're focusing on the breath to transcend your ego and realize your inner divinity, then that is Basic Meditation. Don't judge them or entertain their notions, simply release your awareness from them and experience more presence. New research suggests, however, that such costs could be cut drastically simply by becoming more relaxed. For about three hours a week, participants focused on relaxation using techniques like meditation, yoga, and stress-reduction exercises. Specifically, the relaxation patients reduced their clinical visits by 42 percent, their lab use by 44 percent, and their use of procedures by 21 percent. Some people use it to promote spiritual growth or find inner peace, while others use it as a powerful relaxation and stress-reduction tool. It's been found previously that meditation prompts changes in the amygdala, a region of your brain associated with processing emotion. I regard mindfulness and meditation as tools that are useful for your entire life, like exercise for your mind. Ideally, start out your day with a mindfulness "exercise," such as focusing on your breathing for five minutes before you get out of bed. If you find yourself trying to complete five tasks at once, stop yourself and focus your attention back to the task at hand.
Simply sit quietly, perhaps with some soothing music, breathe rhythmically, and focus on something such as your breathing, a flower, an image, a candle, a mantra, or even just being there, fully aware, in the moment.
It’s been magical, and I have been recording my practice and researching so much along the way ??  I am now teaching mindful meditation as part of all of my courses at Pleiadian Institute, a dream come true for me! Find regular moments throughout your day to connect with your body and become aware of your posture. If thoughts come up that elicit anger or fear, my practice is to witness the emotion and allow it to be. As you pay attention to each thought you think throughout the day, you begin the practice of allowing your mind to reside in a still place. There is a fascinating profile in the beginning of inmates practicing mindful meditation – so inspiring!!
We also send regular updates, inspiring quotes, and new guided meditations to you regularly. You choose a mantra that has meaning for you, sit quietly with your eyes closed, and repeat your mantra for a period of about 20 minutes, twice a day.
Let awareness settle with an attitude of openness, curiosity, and a willingness to allow it to be as it is. If you don't give yourself enough time, you may miss out on the ultimate feeling of presence.
They also worked on building resiliency using social support, cognitive skills training, and positive psychology. Focus on the flow of your breath and the rise and fall of your belly.13 This can help you to stay better focused for the rest of the day.


If emotionally distracting thoughts enter your head, remind yourself that these are only "projections," not reality, and allow them to pass by without stressing you out. Individual articles are based upon the opinions of the respective author, who retains copyright as marked. Mindful meditation is a simple daily practice that brings your focus on your inner awareness.
Today I have put together 7 tips that have helped me on my mindfulness journey ?? I hope these tips inspire you on your own mindfulness journey, what I know for sure is the rewards only deepen with practice. When you are waking up in the morning, mindfully place your feet on the floor and feel your feet connecting with the ground. I cleared clutter like it was my job and allowed only meaningful items into my spaces to inspire me, calm me and make me feel good. And remember that as you work to bring your mind into focus, you also help all those around you to focus as well.
Then as you watch your thoughts throughout the day notice how many of your thoughts are in alignment with these things.
Thich Nhat Hahn just embodies all that mindful meditation is, his words and the way he describes his personal practice have deepened my own practice in magical ways. EFT is different in that it works best for targeted stress relief, such as recovering from an emotional trauma or overcoming an addiction.
If you find that your mind starts to wander, direct it back to your focal point and continue from there. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. The purpose of mindful meditation is to develop a calm state of inner contentment; the practice can help you to navigate through challenging times in your life and can bring clarity and balance to your everyday routines. As you are walking to the bathroom, focus on clearing your mind and focus only on the steps you are taking.
Clearing out all of my spaces was too much for me to handle all at once, so I started small. Imagine that there is a string pulling your spine straight up, feel your spine elongate, and then relax your shoulders. I listen and take note of the first response that emerges that feels good and right deep within. Even without saying a word, your energy will shift, and as your energy shifts it is inevitable that over time the energy of all those that you come into contact with will shift as well. You might only need to use EFT a few times throughout your life, while mindfulness and meditation are life-long endeavors. It is intended as a sharing of knowledge and information from the research and experience of Dr. As you eat your breakfast, lunch and dinner, focus on every bite of food and feel the food move down into your body giving it energy.
I would create sacred altars in the corner of a room or in my favorite spot in my backyard. Our thoughts emerge from deep within our unconscious mind and are only reflections of our perceptions of the world. You can also try it in shorter segments, but ultimately try to work your way up to 25 minutes. When you are waiting in line or for your computer to load or in traffic, take time to bring your attention to your breath. However, make this sacred space somewhere that is convenient for you and somewhere that you already spend time.
Once I had complete control of my work and home environment, I created sacred spaces that are conducive to a meditative practice all day long. And remember, this is a lifelong practice, as you have compassion with your own thoughts, clarity and focus will naturally arise in greater and greater proportions in your life.
Mercola encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.
For example, if you spend alot of time in the kitchen preparing meals, dedicate this time to be your meditation time.
If you are pregnant, nursing, taking medication, or have a medical condition, consult your health care professional before using products based on this content. Bring sacred music or a sacred object into your car and use your travel time to mindfully meditate.
Think of every single moment that is in your day as a gift and an opportunity to change your life and it will become easier and easier to integrate mindful meditation techniques into your daily routines. When you begin the regular practice of focusing on your breath you create the foundation for mindful living.



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