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02.05.2015
Mindfulness simply refers to being focused in the present rather than the past or the future. For example, the simple exercise of concentrating on your breath is considered a type of mindfulness - by relaxing and focusing on only the breath, and the sensations as it enters and leaves your body, you divert attention away from anxious, stressful thoughts.
Mindfulness Based Practices can be as simple as taking a few moments to concentrate on your breath or it can be a full length meditation with guided imagery. The following websites offer free mediations and deep breathing exercises that you can play, record or download to your own player. There are hundreds of possible Smartphone applications for meditation that can provide you with structure and support as you gain knowledge and confidence in meditative techniques and practices.
Relax Melodies: FREE by iLBSoftThis free app allows you to customize a sound mix from 46 different nature sounds to help you slip into a state of deep relaxation or sleep.
Relax and Sleep Well: FREE by i-mobilizeThis free app is a 27-minute hypnosis recording by a bestselling self-help audio author, Glenn Harrold. Meditation 4 Inner Wisdom: FREE by i-mobilizeThis is another free app by best-selling author and hypnotist, Glenn Harrold.
You might find that the structure of group meditation is easier for you and by scheduling it into your busy week, you are more likely to stay disciplined. 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 Huffington Post survey), they're also experimenting with alternative practices to teach their kids to relax. Unfortunately, little ones aren't immune to the damaging effects of stress -- but they may benefit from stress-relieving practices meant to calm the mind and release physical tension. Boston dad Andre Kelly told ABC News that he practices mindfulness meditation with his 10-year-old son Hayden every morning before school.
Mindfulness -- the focused awareness on the present moment, generally cultivated through a meditation practice -- can help to curb kids' impulsivity, and research has also shown school mindfulness programs to be effective in reducing symptoms of depression and anxiety among adolescents. 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. But the health benefits of mindfulness meditation for adults are far-reaching, and many of these positive benefits may extend to child practitioners as well. The educational benefits of relaxation practices are also significant: Mindfulness meditation can improve focus and increase test scores. Some parents have also found that maintaining their own meditation practices can help them to be more patient, compassionate mothers and fathers.
Parents interested in practicing meditation with their kids can start with a few basic tips for teaching children mindfulness practices -- and try a present moment awareness exercise and "belly breathing" relaxation practice. And for stressed-out kids who have a hard time sitting still and being quiet, physical activity can also have a calming effect. The Eagle Pose can be particularly beneficial for quieting the mind and bringing the attention to the body. Before he got all serious and entered politics, Senator Al Franken, as you likely know, was a Saturday Night Live comedian. The skit was funny and wildly popular because, in its desperate plea to be convincing, it captured perfectly the trick and the trap of most self-help: there’s too much self.
The self-help aisle screams out for your attention with promises of a new and better version of yourself.
It’s ironic, then, that mindfulness, meditation, and body-mind awareness practices are so often painted with the self-help brush.
By working from the inside out, mindfulness practice asks us to simply spend time with ourselves and see what we see, to quietly observe what’s actually going on in our body and mind and environment. Short and sweet advice from meditation teachers on how to turn early inspiration into a routine part of life. Karin Evans is a longtime journalist and editor, and the author of The Lost Daughters of China: Adopted Girls, Their Journey to America, and the Search for a Missing Past. Before I taught scores of body scan meditations like the one above, I too had to learn it for the first time.
Then she tells us to lay down, saying we might want to put a pillow under our knees and maybe even cover ourselves with the nursery school blankets she handed us.
The suspiciously calm-voiced lady relentlessly offers us something she calls, “silence” (it burns, it burns!). During the first few “body scans” I mostly thought about lunch and how my butt compares to other butts anywhere on the planet. Only after being guided through many, many body scans did I seem to have a “Hold on, call coming through!” moment.
Now, I notice that I am increasingly able to stay and examine sensations that show up in my body when I feel upset on its way. It is recommended you allow about 30 or 40 minutes to let yourself really investigate this practice. Closing your eyes can be helpful to allow you to focus or, if you’d rather, you can always lower and half-close your eyes. Bring awareness to the body breathing in and out, noticing touch and pressure where it makes contact with the seat or floor. When you’re ready (no rush), intentionally breathe in, and move your attention to whatever part of the body you want to investigate. Sensations might include buzzing, or tingling, pressure, tightness or temperature, or anything else you notice. The main point is being curious and open to what you are noticing, investigating the sensations as fully as possible, and then intentionally releasing the focus of attention before shifting to the next area to explore.
At the end of this exploration of bodily sensations, spend a few moments to expand your attention to feeling your entire body breathing freely.
Enhance your ability to bring your full attention to real-time experiences happening in the present moment—helpful when emotions or thoughts feel wild.
Join Elaine Smookler and other skilled instructors for live practices, throughout the day, 365 days a year.
Elaine Smookler has been a mindful practitioner for over 20 years and is on the faculty at The Centre for Mindfulness Studies in Toronto. In times of stress, we’re often encouraged to pause for a moment and simply be in the now. The authors specifically identify four key components of mindfulness that may account for its effects: attention regulation, body awareness, emotion regulation and sense of self. On the most fundamental level, this framework underscores the point that mindfulness is not a vague cure-all.


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In the past I have offered posts about radical acceptance and ways of dealing with your personal dragons or demons.
So what is your most important emotional dragon – unhelpful early attachment experience, depression, loss, mourning, anxiety, fear, trauma, substance misuse, eating problems, anger, resentment, self-hate, self-harm…?
Trying to avoid, deny, suppress, or self-medicate your emotional dragons will do nothing to soften your suffering; your dragons know how to find you no matter where you hide.
CAUTION –Since I have no idea what your psychological health is like, you may wish to consult your healthcare provider about doing this meditation. Stress In America – How to Deal with it Effectively The American Psychological Association just released the results of its annual stress survey for 2014.
A Primary Source of Unhappiness Self-medication to reduce or avoid pain and suffering is a major unhelpful habit in the United States.
Our Brains React to Worry According to research by The American Psychological Association in 2015, some of the core sources of severe stress reaction for Americans are: financial problems, job-related problems, family problems, and health problems. The True Nature of Phenomena Here I will present common steps in the process of vipassana meditation.
Human Needs and Spiritual Experience and the Need for Supportive Rituals From the Eleanor R. Today’s Troubled World Needs More Self Compassion and Compassion This is an interactive activity on contemplation between your executive brain, your conscious mind, and your emotional brain areas. Anahata – Heart Chakra Meditation Practice Rumi noted that to reach the sky we must use our hearts. Mindful Loving Can Improve Relationships The 14th Dalai Lama (Tenzin Gyatso), Pema Chodron, David Richo and many others have provided us with helpful advice about improving the quality of our significant relationships. Making Boundless Space for Your Emotional Dragons In the past I have offered posts about radical acceptance and ways of dealing with your personal dragons or demons. Mindfulness Can Activate More Grace in Our Lives Today we all need to be cultivating more and deeper grace. Brain Habits –  Helpful Vs Unhelpful Nora Volkow, MD, Director, National Institute on Drug Abuse ( video below)  has noted that people suffering from addictions may experience some dysfunction in in brain areas related to personal motivation, reward recognition, and inhibitory controls. Advanced Meditation Practices on Perception As the Sutra story goes, the Buddha instructed Ananda to visit the ailing venerable Girimananda, who was very, very ill.
Happiness Path  – The 14th Dalai Lama His Holiness The 14th Dalai Lama has suggested, among many other important things, that humans may experience true inner happiness by regular practice on the path to enlightenment. Mindful Leadership Skills: How to Lead in Wise Mind Ways Researchers dealing with leadership skills have noted several acquired characteristics of effective leaders.
There are many variations and resources to help you get started and I encourage you to find the type of practice that you are most comfortable with.
When people are new to mindfulness based practices or meditation they often worry that they are not doing it right or they are not sure if it's working.
Look for the "Free Resources" section and download audio files from any of seven different meditation categories. Enter "mindfulness meditation" in the search field and you will get over 300 hits including CD's for stress reduction, pain relief, depression and anxiety. This app offers six meditations ranging from five to 40 minutes with tips on effective mindfulness techniques. The 37-minute guided meditation is designed to help you relax and connect with a feeling of inner wisdom and spirituality. 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.
In a 2010 blog, Susan Kaiser Greenland, author of The Mindful Child, argued for nothing short of a "mindful revolution in education," saying mindfulness programs can aid kids in developing good habits that will help make them happier and more compassionate. An Ohio elementary school's mindfulness program was recently shut down due to parent complaints about the practice's ties to Eastern religions, and this week, a lawsuit went to trial over yoga classes at Encinitas Union School District in California. Research has linked the practice of cultivating a nonjudgmental awareness of the present moment to lower levels of the stress hormone cortisol, greater emotional stability and improved sleep quality, heightened feelings of compassion and greater success achieving weight-loss goals, among a number of other advantages.
A University of California study published this year found that undergraduates who participated in a two-week mindfulness training program demonstrated heightened working memory and improved reading-comprehension scores on the GRE. A recent European study found that higher levels of physical activity in children were associated with lower stress reactivity. The genre invites you to be self-involved, self-serious and usually overly self-critical and ultimately self-defeating. You will be lighter, calmer, fitter, less stressed, less angry, smarter, and more prosperous. The ingrained belief that something is wrong with us that needs to be fixed is one of the main things meditation begins to unravel.
By constantly placing carrots in front of ourselves, we rev up the very stress we’re trying to free ourselves from. He is editor of, and a contributor in, The Mindfulness Revolution: Leading Psychologists, Scientists, Artists, and Meditation Teachers on the Power of Mindfulness in Daily Life (2011). Her most recent piece for Mindful was an investigation of how mindfulness can help with unconcious bias (August 2015). Was that me experiencing itches, twitches, cramps, and screams and just watching as they softened and settled? Throughout this practice, allow as much time as you need or want to experience and investigate each area of the body.
Neuroscience tells us that noticing drifting attention, and gently returning our focus to wherever we’ve placed it, over and over, is how we create new pathways in the brain.
Be part of a world-wide online practice community through eMindful … in the moment, on purpose, and non-judgementally.
She is a Registered Psychotherapist and teaches mindfulness to corporate clients through eMindful. This kind of mindfulness, an essential part of Buddhist and Indian Yoga traditions, has entered the mainstream as people try to find ways to combat stress and improve their quality of life.
An article published in Perspectives on Psychological Science, a journal of the Association for Psychological Science, draws on the existing scientific literature to build a framework that can explain these positive effects. Together, these components help us attend to and deal with the mental and physiological effects of stress in ways that are non-judgmental.


Improvement in attention regulation, for example, may directly facilitate our awareness of our physiological state.
Effective mindfulness meditation requires training and practice and it has distinct measurable effects on our subjective experiences, our behaviour, and our brain function. The Mindful Word invites you to reprint, copy, distribute, and alter CC-licensed text as long as you provide a clickable link back to The Mindful Word and share-alike. It is a desperate human effort to reduce pain and suffering in physical and psychological experiences.
Looking at the world today any aware person must admit the human race is in serious trouble. These boundless or infinite space meditations, working with deep absorption and projecting kindness outwardly, may lead to positive changes. Liebman Center for Secular Meditation We humans have a unique way of perceiving and processing emotional experiences.
In mindfulness, we meditate or focus on only the present moment and we do so without judgment or criticism. As a consequence, there is a rapidly expanding scientific literature documenting the effectiveness of mindfulness based practices. By making it a regular part of your daily routine, you should start to notice positive results within a few weeks. I recommend you try several as you will find that different speakers appeal to different people. Some people prefer soft music or nature sounds to a scripted or guided mediation and the Target selection includes more titles with nature sounds. If you'd like to try the yoga, you can select your fitness level and your fitness goals such as strength or flexibility. The first two locations are non-denominational churches that welcome people of all faiths and beliefs.
Parents who felt that the schools' Ashtanga yoga program was inherently religious in nature are suing the school for civil rights violations. In an unhurried space, we get to see how much of life is geared to encouraging us to engage in teeth-gnashing struggles. When life is a perpetual destination, we never take time for the journey, to simply let things happen rather than always trying to make things happen. And, we want to help ourselves, to take responsibility for our own “improvement.” While the actual outcomes of meditation are largely out of our control—they’re complex, and they happen organically, and in their own time—what we can control a bit more is whether we take the time to be with our own minds. He is also the co-author of The Rules of Victory: How to Transform Chaos and Conflict—Strategies from the Art of War (2008). This is what happened: The woman at the front of the room is saying that over the next eight weeks we would be “learning to reconnect to our bodies by doing a number of body scans.” Huh?
When I did, I immediately became alarmed or bored or my mind just wandered off to Taco Bell. You might want to lay down, but you can also do it sitting up, especially if that makes it easier for you to stay awake. And research suggests that mindfulness meditation can have benefits for health and performance, including improved immune function, reduced blood pressure and enhanced cognitive function.
You may wish to consult Aura Glaser’s A Call to Compassion or The Meditations of Marcus Aurelius before you begin this process.
1) It will be helpful not to have strong conceptual intention about your goal of attaining insight.
Research continues to reflect many significant benefits to both mental and physical health such as improving mood, stress, focus, concentration, sleep, blood pressure, inflammation, cholesterol, and chronic pain. Barnes and Noble also has a large selection in their music section but ask a sales clerk for advice on your preferred format - music only or guided mediation with a speaker. The audio and video guides instruct and lead you through all the moves for a complete yoga session whether you are a beginner or more advanced. Its scientific research using mindfulness was the basis for stress reduction clinics in medical centers across the United States. What many people don’t realize is that one of the best ways to stick with the practice is to find a teacher and a community of learners. Something was changing in my relationship to discomfort. I noticed that I could stay more present and tuned in, even if I didn’t like what I was feeling. By practicing the body scan, I am learning to stay softly present to the United Colors of Stress as it tries to hole up in my body. Understanding the relationships between these components, and the brain mechanisms that underlie them, will allow clinicians to better tailor mindfulness interventions for their patients, says Holzel. Your spiritual development will not be complete until you carefully and lovingly make space inside your awareness for all of your emotional dragons. If you think having a loved one or good friend present to witness this process, do that also.
She says sensations are things we might notice in the body, (not liking this noticing the body, business! The next step is to set up goals and expectations for ourselves, and how we are going to change. But over time you can train it to stay for longer periods: train it, not force it, there’s a difference. She mentions a menu of sensation possibilities we might notice, like tingling, tightness, heat or coolness, buzzing or pulsing or itching, or numbness—even nausea.
Each time your attention wanders, simply notice that this is happening, then gently and kindly (it’s really important that you don’t try to force anything) direct your attention back to exploring sensations in the body. You must apply a large dose of self-compassion so you dare to welcome into your being the unwanted guests of your inner suffering. Clear seeing in the present moment of dragon engagement integrates the disavowed parts of self, and thus opens up deep, inner space and peace.



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