Individual and Family CounselingA safe and confidential space to take a look at what’s working and what’s not, and to explore possibilities for change. Founder of Work From Om®, the NYC-based wellness company bringing yoga, meditation and mindfulness to your workplace and corporate events.
We've all had those moments where we're not sure whether to scream, run and hide or drop everything and get on the next plane to a faraway island. Meditation is a simple and effective way to steady the mind, give clarity to your thoughts and help you to manage stress. Use this meditation when feeling anxious, pressured or panicked for immediate intervention and stress relief.
A simple exercise to activate the parasympathetic nervous system - ie, the relaxation response - involves regulating the breath to lower the heart right and blood pressure quickly and effectively. When our exhales are longer than our inhales, our body signals its "rest & digest" mode (vs. The practice: Close your eyes and take a deep breath in for a count of four, and then exhale for a count of eight.
Use this meditation twice daily to develop better focus, attention and a greater overall sense of clarity and calm over time. Mindfulness is the practice of awareness of the present moment, enabling us to disassociate with notions of past and future that trigger rumination and stress. In perhaps the most significant mindfulness study to date, a team of Harvard researchers found that after 8 weeks of daily practice, mindful meditators reported a sense of increased peace and clarity while non-meditators did not. Use this meditation to build body awareness and ease tension after a long day or before falling asleep at night.
A body scan meditation allows us to identify where unconscious holding patterns reside and helps to release them with our own awareness, enabling us to relax more completely. Research suggests that including body scan meditation in a mindfulness practice significantly reduces sleep problems and improves symptoms and severity of fatigue and depression. The practice: Sit or lay down in a comfortable position and take a few moments to find a calm, steady breath.
The best thing about meditation is that each of us has the tools we need to practice available to us at all times.
Mindfulness, as conceptualized in the Western scientific community, is the self-regulation of attention with an attitude of openness, curiosity and acceptance (Bishop et al., 2004). To simplify the process of mindful meditation, I’ve broken the process down into two parts as indicated in the diagram below. The first part is the self-regulation of attention, which describes what is done, and the second part, shown in orange, describes how it is done, with what attitude. What is done during the self-regulation of attention is that attention is focused on something, most commonly the breath. Now that you have a taste of gently regulating your attention, let us take a look at the mindfulness process in more detail.
During the self-regulation of attention, attention is brought to the breath and when it wanders from the breath, as it will, this is acknowledged and then attention is redirected back to the breath. The first type of attention, executive attention, is used to have the intention to focus on the breath in the first place.
The second type of attention, the orienting function, allows us to select specific information from various incoming sensory stimuli. The third type of attention, the alerting function, is key in sustaining attention on a particular focus. To summarize this section, mindfulness practice strengthens the ability to choose where to put attention and then to keep it there.
An important step in the self regulation of attention is to gently acknowledge where our attention has wandered to, and to redirect it back to the breath rather than becoming emotionally or intellectually engaged in the distraction.
Consistent repetition of this process of acknowledging distractions, and then redirecting attention back to the breath leads to a state called non-elaborative awareness. With non-elaborative awareness, we feel the pain, we have thoughts that start to come up afterwards - but here is the difference - we acknowledge the thoughts and feelings, we label them, but we do not become emotionally invested in them and then we gently redirect our attention elsewhere.


Of course, non-elaborative awareness can be applied not just to physical sensations, but also to mental and emotional events. The adoption of an open orientation to experience during mindfulness practice results in changes in how the brain processes emotions. First, there is a decrease in the avoidance of negative emotions and other forms of emotional distress. This in turn leads to an improved ability to experience with more difficult emotions without needing to resort to psychological defenses or maladaptive coping strategies to decrease the intensity of the emotions. Second, there is an increase in the openness with which both unfamiliar and familiar situations are approached (dispositional openness). The intensive self-observation that mindfulness practice involves results in increased cognitive complexity and improved emotional awareness and psychological mindedness. There is an increasing body of evidence showing that metacognitive awareness, which is the process of how one relates to one’s thoughts, plays an important role in depressive relapse. In a future article on this site, I will discuss the neurobiology of mindfulness and give an overview of what happens in the brain both during and after meditation.  Stay tuned! About this websiteThis website is a place for patients, clinicians and others to learn about and discuss the connections between mindfulness and mental health. In the last 12 months, I’ve witnessed a huge increase in the interest we have in teaching children mindfulness. Compared to how this was 12 years ago when I first had a hunch we should be doing this… well it is simply astounding. So for me, meditation covers everything that we can use to help this heart-felt connection. As we continuously do this, we sense peace through the freedom we have to surrender to the moment (rather than the judgement of how life should be).
This paper by Jon Kabat-Zinn makes interesting reading about a man who was trying to make mindfulness practice accessible to American society. I find it all fascinating and hope that it inspires you to be flexible with your attitude to meditation. When we teach children meditation, this open-heart basis is the key to what I show people through the Connected Kids programme. Many who attend have been practising for years, yet they can come with a rigid view of how meditation should be. Mindfulness & Meditation in Wolverhampton on Wed 29th January 2014Start a Beginners Meditation Class! During this course you will discover essential techniques to help bring peace, happiness & confidence into your life.
Whether work life, personal life or the delicate balance of the two is causing you stress, there are better ways to dealing with life's pressures than explosive noises or an impromptu relocation. Check out these three breathing meditations that will help you to slow things down, increase your productivity and your ability to make rational decisions in high stress situations.
With mindful breathing meditation, we use the breath as an object of meditation, concentrating deeply on the rhythm and sensation of our most basic life force. Not only that, but their MRIs showed an increase in gray matter in parts of the brain associated with focus and attention and a decrease in gray matter associated with stress and anxiety (non-meditators remained unchanged).
Now, bring your awareness to sensations in the body, where you will spend several slow breaths on each focal point beginning with the left toes and checking in with left foot, left ankle, calf, knee, thigh - all the way through the left hip. Using the body and the breath, we can calm our bodies, sharpen our minds and improve perceptions of and reactions to stress.
There are many traditional formal mindful awareness practices, such as yoga, tai chi and meditation. It is also involved in readying the mind to be open to what arises, which is part of the attitude brought to mindfulness.
We have seen that it leads to a decentered perspective and to a decrease in adventitious suffering. Relationship of Posttreatment Decentering and Cognitive Reactivity to Relapse in Major Depression J Cons Clin Psych (2007),75(3):447-455.


This CD contains three meditations to help you manage pain and associated discomfort more easily. My meditation teacher, the late Kim McManus, taught meditation groups to help with spiritual development. The latter was seen as being religious whereas mindfulness was not – I found this fascinating that such a difference existed! The intention is to help remove the fog or distraction of these so that we can connect to a well of inner-peace inside.
Not with a rigid attitude but with an open-hearted, gentle, curious approach to meditation. As soon as we try to define it by wrapping it up with words, we contain it and meditation (like us) is limitless.
Fortunately they always leave with their heart centre more open to the potential within this universe. Meditation Classes organized by Mind Space, whose Online Meditations have been practiced by around half a million people. Whilst we try to ensure all details are up-to-date we do not make any warranty or representation as to the accuracy or completeness of the information shown. An excellent tool for those moments of panic and anxiety (think, stuck in traffic, walking into a big meeting or during a heated argument), relaxation breathing tackles physical responses to sudden, acute stress while buying us time to respond thoughtfully rather than react impulsively.
Think of it as an exercise for your brain that strengthens your "attention muscle" by forcing your awareness inward and challenging you to stay focused. When you notice an area of tension or discomfort, breathe into it, relaxing on the out-breath. To learn more about what meditation and yoga can do for your mind and body, read up on these four powerful scientific findings. The right inferior parietal lobe of your brain became active during the mindfulness exercise with both internal distractions as well as external stimuli. However the by-products of this were improved self esteem, energy levels and an amazing sense of trust in our heart-felt intuition.
The work of Deepak Choprah and Oprah Winfrey have also helped to demystify meditation so that we aren’t spending hours meditating in strange seated positions but taking 10 minutes out of our day to re-connect. I encourage those practising meditation to consider different approaches; to treat each with a gentle and compassionate awareness.
Then I would practise working with the energy centres (chakras) and recently have taken myself on mindfulness courses to find other ways to meditate. When they do, this allows them to connect to children in a way that is meaningful, light, loving and quite profound. Although grounded in a deep appreciation of the traditions of Meditation, Mind Space has no religious affiliations, the sessions are suitable for everyone. Also included is a four-page booklet explaining Vidyamala's unique techniques and how to get the maximum benefit from the practices. When you've completed five cycles of breath-counting, simply continue to breathe at this calm, steady pace, for two-to-three minutes, visualizing the breath moving through the respiratory system and appreciating its physical relationship with the body. Follow with the pelvic region, abdomen and lower back, moving up through the torso and heart region. From there, follow and breathe through the sensations in the fingers, hands, wrists, up the arms, through the shoulders, neck, jaw, temples, ears, eyes, forehead, crown of the head and skull. Therefore, this article will focus on the development of mindfulness through a very specific form of meditation.



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  1. 17.07.2015 at 18:48:18
    9577 writes:
    Have the natural stream of the breath and the.
  2. 17.07.2015 at 16:26:56
    Bratka writes:
    Effectively in subjects who practiced meditation.
  3. 17.07.2015 at 19:25:39
    Natcist writes:
    Vivid is the brand new combine-and-match distances.