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Depression feeds upon itself and by it’s very nature creates even more negative thought patterns that increase the depression. When we practice being mindful we redirect our thoughts and become intensely aware of where we are and what we’re doing, while we’re doing it.  These practices, as obvious as they seem, are something we must consciously train ourselves to do. Another powerful mindfulness exercise is to become acutely aware of the sensations and feelings in our bodies.  The body and not the mind keeps you in and experiencing the “present moment”. When we’re practicing being mindful we become aware of our thoughts.  Through this observation we become less identified with the thoughts themselves, more objective, and have the power to choose which thoughts to believe and which thoughts are pure nonsense. Yes, that’s it, just quiet your mind and listen with awareness for the first 5 things you hear. I have and give many Present Moment Awareness exercises that accomplish the same peaceful and aware feeling.
Personally speaking that book changed my life and shifted the focus of my life’s work from teaching people how to “get stuff” to teaching people how to be happy.  Happily enough being happy also works in the “getting of stuff” too, only in a much, much easier way than the exhausting “reeling in a big fish” approach I used to take. Try my 4×4 breath as another mindfulness exercise to bring yourself into a mindful state. Breathe in for the count of 4, hold for the count of 4, breathe out for the count of 4 and hold for the count of 4. If you are struggling with depression and need some support to learn mindfulness exercises and present moment awareness techniques, then let me help you! Go to the bottom of this page: Lorane’s Coaching- FREE initial Consultation  or click on the “Need Help” tab and fill in your details. You’ll immediately get my 5 minute Guided Meditation for Peace and Clarity and my Visualization Book. Be Coached by Lorane"I have taught thousands of people to live their life with happiness, health, love, inner peace and wealth. By James Guay on April 22, 2014 in Addictions, Authenticity, Couples Communication, Psychotherapy, Self-Care.
In this video, I’ll talk about what mindfulness really IS and more importantly HOW it can help you enjoy your life more.
We can understand ourselves and our relationships more deeply….being less reactive and more empathic. Mindfulness has also been popularized in the West by Jon Kabat-Zinn, the US medical doctor who created the Mindfulness-Based Stress Reduction program at the University of Massachusetts.
Intentionally increasing our awareness of our experience let’s us see all of the options available to us we might not have seen before. Judgements keep us unconscious because it becomes unsafe to look more deeply whereas curiosity allows us to see things and connect the dots.
It opens us up in a safe way to see what’s really there and to work with that from a place of curiosity and ALSO with COMPASSION. If we notice that we have limiting beliefs, like believing we’re unloveable, or have to prove our worth, or have to put on a fake self in order to be accepted, we begin to notice how these things can create patterns of distant and destructive relationships, addictions, stress and further removes us from our truest and most authentic self.
Whether it’s mindful eating, mindful washing dishes, mindful walking, mindful brushing our teeth, mindful showering, mindful waiting in traffic or in line…slowing down, doing one thing at a time, and noticing all the nuances of movement, using all of our senses to really feel what it is that we’re doing instead of multi-tasking and losing the experience of the present moment.
I encourage you to take a task today to practice mindfulness based on the above principles.
As more adults turn to mindfulness practices like yoga and meditation to combat mounting stress in their own lives (91 percent of Americans experienced stress in the month of March, according to a survey), they’re also experimenting with alternative practices to teach their kids to relax. Boston dad Andre Kelly told ABC News that he practices mindfulness meditation with his 10-year-old son Hayden every morning before school.
With a growing body of research supporting the health benefits of mindfulness training, for the past few years, advocates have been hoping to see these programs become more prominent in school curricula. If we put what is happening to us in a different perspective, we're suddenly able to tolerate it.

You talk about separating our experience of pain into three components: the physical sensation, the emotions we feel about it, and the meaning the pain has for us. Where can someone look to find out more about using mindfulness practice to deal with chronic pain? It's very difficult to start a mindfulness practice without a teacher, so finding a local class that teaches MBSR is the best approach. I don’t think I need to give examples of common negative thoughts because if you’re reading this you may be intimately familiar with them.  Even if you’re not depressed we all have the occasional thoughts of “why me” or memories of a past hurt, or fears of a future rejection or happening of some kind. The mind drags you back to a past occurrence or a future worry or expectation.  The body lives in the present moment. These mindfulness exercises are focusing our minds in a peaceful and positive manner creating a barrier against the black dog of depressive thinking. She is also a contributing author to the best seller, "Conversations That Make a Difference". It really helps us to realize that anybody can suffer from depression at some point in their life. You'll learn to manifest with her proven inspirational coaching and teachings to create a more fulfilling life utilizing present moment awareness, manifestation ann the Law of Attraction techniques.
After experiencing a devastating life changing event, I had to learn a new way, an even better way.
Teaching kids mindfulness can go a long way in helping them boost awareness and control their moods, according to Kelly, who started a meditation program for children, Boston Buddha, to bring mindfulness programs into elementary schools. Mindfulness can help reduce pain because it removes the worry about it, which is the other layer. I find it one of the most challenging sayings in Buddhism, because it implies I want to be in pain. When we’re mindfully doing whatever we’re doing we are no longer feeding the unhappy though patterns; our mood improves and eventually those thoughts rear their ugly heads less frequently. But when mindfulness students look at it, and start to investigate their own experience, it starts to change. But just because something is unpleasant doesn't mean we have to suffer or react against it.
Or we obsess about the future: because I have this condition, I will never be able to do X.
As a physician, I became impressed with how mindfulness training is able to relieve suffering on all levels.
You can see the results in the 2 graphs below.I was pleased to see that of the readers who had tried mindfulness before, the majority found that it helped. Think of a time when you had pain, but no suffering was involved, like getting a tattoo or giving birth. When people rate their quality of life after mindfulness training, their scores on happiness, life satisfaction, and often activity level go up, even though the objective pain hasn't changed. This includes depression and sleep disturbance.You might also hear it referred to in a number of different ways, including Mindfulness-based Stress Reduction, Mindfulness-based Cognitive Therapy or Mindfulness-based Therapy for Insomnia. By doing so you may stop the downwards spiral of more and more worry keeping you awake at night.This is of course easier said than done. But there are two key elements in the approaches:Acknowledging the thoughts or worries buzzing around your brain in a compassionate or positive way, as discussed above.
Get your brain into a ‘being’ mode rather than the ‘doing’ mode.To help get you into the ‘being’ mode you can do special meditation exercises.
This should help you relax, as well as moving the focus of your thinking from your worries towards your body.The aim here is to get your brain to focus on your inner self, to slow it down and relax. Can you feel your breath coming in and going out?There’s no right way to breathe, and no need to control your breath.

Just relax and breathe however is natural to you.Try to imagine the air is coming from far away and you are blowing it out to a distant place. Or perhaps think of the word ‘relax’ on each out breath.Concentrate on your chest or abdomen rising and falling – can you feel it? Acknowledge the thoughts you have, then gently bring your focus back to your breathing.You may find that this happens many times, and that is perfectly normal.
One that I have found effective is to imagine taking your brain on a trip around your body.Start by imagining your brain leaving your head and travelling through your body to one of your feet. Once there, imagine your toe and foot muscles tightening and then relaxing.Then imagine taking your mind up to your calf, knee and thigh. You can then repeat the exercise with your other legFollowing this, start with a hand and work your way up both arms. Eventually you can scan, tense and relax your back, stomach, chest, shoulders, head and face.You can either imagine your muscles tensing and relaxing, or physically tense and relax them.
It can also provide you with new ways to manage stress.In 2010 the UK Mental Health Foundation published a detailed report based on the results of various clinical studies and research on mindfulness. It has a CD with excellent guided meditations, which I still sometimes use two years after first buying the book.
Have you tried it before, and if so was it to help with sleep problems, or something else?Which mindfulness exercises have you tried?
Did you find they helped you?And if this is the first time you’re learning about mindfulness, what are your thoughts now you’ve read this article?
And if you know of any interesting techniques people can try, or places where they can find good free information, it would be great if you could take a moment to explain them.
I recently completed the 31 days of Mindfulness and The Science of Happiness put on by Berkeley edX. To be honest, with the depth of study you’ve invested in mindfulness, I imagine you will have come across more articles or information about what you can really do with it than I have!Have you spoken to any of the authors of the books or courses you mention for their advice?
I can’t imagine that doing 3 hours meditation a day on an on-going basis would be sustainable. Try to get some sleep, or as much as you can, and then also do meditation to top up what you might be missing.
In fact, I sometimes listen to mindfulness meditation tracks with headphones when I’m walking.
They help me to stop ruminating about problems, but instead focus on the things I’m seeing, smelling, feeling etc on the walk. I hope things improve for you soon and that the hope the rainbow brought you transforms into good things. I am about to begin seeing a therapist regarding my tinnitus and she has mentioned the use of mindfulness in her sessions. I am currently very impressed with Kalms and have started to use their day pills for anxiety, but early days!
Wow, they really knock you out but I must admit I felt terrible the next day, low mood and physically unable to do anything,so won’t be using them again.
I think mindfulness would be helpful for both taking your attention away from it, and also not worrying about the fact that it’s there.
I’m glad you found the kalms helpful, and yes kirkland is one of the stronger over the counter sleep aids I reviewed in another article. All the best EthanReply Leave a Reply Cancel ReplyYour email address will not be published.

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