Mindfulness of Emotions

We have looked at some of the easier of the mindful practices. Lets ramp it up a little bit today.

Now we can start Being mindful of emotions to help us stand back from the emotion, understand it, not to fear it or
struggle against it, and it can have the added benefit of reducing the distress (although the aim is to learn to accept the experience, rather than lessen the distress).

Bring your attention to the breath. Notice your breathing as you slowly breathe in and out, noticing the sensations as the stomach inflates on
the in-breath, and deflates on the out-breath. Notice the feelings, and what it feels like.

 

Name the emotion:
1 What is it?
2 What word best describes what you are feeling?
3 Angry, sad, anxious, irritated, scared, frustrated…
Accept the emotion. It’s a normal body reaction. It can be helpful to understand how
it came about – what it was, the set of circumstances that contributed to you feeling
this way. Don’t condone or judge the emotion. Simply let it move through you without resisting it, struggling against it, or encouraging it.

Investigate the emotion.
1 How intensely do you feel it?
2 How is you breathing?

3 What are you feeling in your body? Where do you feel it?
4 What’s your posture like when you feel this emotion?
5 Where do you notice muscle tension?
6 What’s your facial expression? What does your face feel like?
7 Is anything changing? (nature, position, intensity)
What thoughts or judgements do you notice? Just notice those thoughts. Allow them
to come into your mind, and allow them to pass. Any time you find that you’re
engaging with the thoughts – judging them or yourself for having them, believing
them, struggling against them, just notice, and bring your attention back to your
breathing, and to the physical sensations of the emotion.
If any other emotions come up, if anything changes, simply notice and repeat the steps
above. Just notice that the feelings change over time.

Explore and Enjoy

Mindfulness Exercise: The Table Top

This exercise is a simple coordination of breath and movement. It will bring back some energy to.

1. Lie on your back and, with you legs stretched out, allow yourself to be completely calm.

2. On the in breath spread open your toes like a flower opening. On the out breath scrunch your toes as if the flower was closing. If you cramp a little, just slow the movement. Its also a sign of dehydration, so drink plenty water.

3.Now when inhaling, point the toes gently away from your body and on the exhale flex your feet up towards you body.

4. Now slowly curl your ankles in each directions, clockwise, then anti-clockwise

5. Next, bring one leg to 90 degrees. On the in breath open the knee and extend the leg towards the ceiling. On the out breath fold it back to 90 degrees. repeat 5 to 10 times on eahc leg.

6. Next bring your heels up to your bum and rest them level on the floor or bed. On the in breath open the knees to the side and bring them back on the out breath.

7.Now bring both knees up so they are tightly touching. Your feet should be on the bed. next form a T shape with your arms. on the in breath allow both knees to fall slowly to the right. strecthing the lower back, hips. On the out breath bring the knees back to the starting position. repeat with the left side. Do this as long as you wish.

Explore and enjoy.

The Guest House

This being human is a guest house. Every morning a new arrival.

A joy, depression, a meanness, some momentary awareness comes as an unexpected visitor.

Welcome and entertain them all!! Even if they’re a crowd of sorrows, who violently sweep your house empty of its furniture, still, treat each guest honourably. He or she may be clearing you out for some new delight.

The dark thought, the shame, the malice, meet them at the door laughing, and invite them in.

Be grateful for whomever comes, because each has been sent as a guide from beyond.

Jalal Al-Din Rumi (1207-1273)

Mindfulness Tip of the Day

Bring Mindfulness to the Gym

Mindfulness does have multiple benefits on our frame of mind and everyday routines so why dont we include it in exercise. Our mental health goes hand in hand with the physical.

Think about all the times you’ve focused on how others look through a workout or how you just wanted the work out by with and done. You’ll find you’re actually too distracted and do not really pay attention to your technique, resulting in a less effective workout or risk of injury.

The mind will naturally drift in and out of thoughts whilst you’re working out. The key to mindfulness is to recognise when this happens and bring yourself back to the body and the moment.

Here’s a few tips to use during workouts.

1. Warm Up

Instead of mindlessly getting through the same routine in no particular set time, start to stretch, noticing the bodily sensations and thoughts that appear. When the mind is given time to wander, return to the area of the body being stretched or warmed up. perhaps think about what you will do in this work out or hope to improve on. Take your time. Your out of the working environment for your company. Your now working for you.

2. Focus on your purpose

If you find yourself thinking about everything you need to do instead of working out, remind yourself that you deserve to take care of yourself, and it’s going to make you feel calmer and relaxed.

3. Enjoy this time, take your foot of the pedal.

You’ve set aside this time to work out so make the most of it. Take the time to appreciate every moment and bodily sensation. You can then work the hardest you possibly can whilst there.

4. Breathe Deeply

It sounds simple, but if you find your mind wandering, take a minute to close your eyes and take a few deep breaths – it’s the quickest way to alleviate stress and set your mind back on the task at hand. When your mind wanders, always return to the breathe and centre yourself. In time you will automatically do this with practice. This increases your focus and the enjoyment and experience of working out

5. Wind Down

Take 10 minutes to stretch, do some belly breathing and do a five minute meditation. Just sit quietly, focus on the in breath for 10 counts and then switch to the out breath for 10, cultivate gratitude to yourself for all the hard work your body’s just done and what you have experienced.

Bring mindfulness with kindness and non-judgement to your work out. After all it’s your downtime.

Explore and enjoy.

Mindfulness Tip Of The Day

Noticing the breathe.

How are you feeling, have you stopped and checked your breathing? Just in this moment?

By observing the breathe, you can influence how you feel. Breathe is the life energy, the vital source our body and mind depends on greatly. When we restrict our breathing we affect our energy levels. When were agitated and stressed we often accompany these with shallow breathing.

Deep breathing really forces us to fully expand our lungs, which in turn will slowly start to reduce our heart rate. So take a moment in your working day, at lunch or at home a get closer to your breathing. Do you push it? Is it deep or shallow? Rough or Smooth?

If you explore the breathe and cultivate some curiousty, you will be more in tune with where you are right now.

Setting this as your baseline, you can really explore the breathe and how energizing it feels. Perhaps even noticing the rise of the shoulders, stomach or chest. Maybe even noticing subtle relaxation on the out breathe.

Explore and enjoy.

Mindfulness Tip of the Day

Hi everyone I think I have just about recovered from a week doing my BASI level 1.   Today I offer up some more great grounding exercises. These can be easily brought to your working day

1.Hold a cold can or bottle of soft drink in your hands, feeling the coldness and the wetness on the side. Notice the taste as you drink.

2.Feel the clothes on your body, whether your arms and legs are covered and the sensation of your clothes as you move in them. Notice how your feet feel encased in shoes and socks.

3.If you are with other people, and you feel comfortable with them, concentrate closely on what they’re doing and saying, and remind yourself why you are with them.

4. If you are sitting, feel the chair under you and the weight of your body and legs pressing onto it. If you’re lying down, feel the contact between your head, your body and your legs on the surface you are on. Notice how each part of your body feels.

Explore and Enjoy