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

Mindful Tip of the Day

Kids Mindful Breathing

Ask children to sit comfortably and then close their eyes. Draw their attention to their breathing, telling them to feel the sensation of breath coming into and out of the body.

You can have them put their hands on their stomach to feel the gentle rise and fall with each breath, as this will help them keep focused. Alternatively, you may ask them to repeat the word “in” and “out” as they inhale and exhale, or you may say it for them.

Do this for about five breath cycles (five inhales and exhales). At the end of the five breaths, guide their attention to any thoughts and feelings that may be present (and any possible differences in how they feel now compared with how they felt before the practice).

Ask them to then let those thoughts and feelings go as they return their focus to their breath, then repeat the breathing cycle (as many times as feels appropriate).

Mindfulness Tip of The Day

Mindfulness Tip of the Day: Reaction Awareness

Find a comfortable place to sit and allow your eyes to close.Take a few moments to relax and feel your body just resting on the seat or the chair.

We are going to imagine a simple scene in your minds eye of you walking down the street, perhaps a familiar street where you live. Take a few moments to find this street in your mind….

Really get in touch with this place, notice as much as you can about your thoughts, your feelings and your body sensations as you walk down this street.

Now imagine someone you know well as a good friend is walking towards you on the opposite side of the street, someone who you are happy to see; try to picture this in your mind and notice just how you are feeling. Become aware of any thoughts you might have and the body sensations that accompany the image. Now, smile and wave over to your friend; but your friend doesn’t wave back and just walks by. Try to picture this and notice the thoughts that go through your mind. Especially notice any feelings or sensations that arise in your body and if anything has shifted in your awareness. Allow yourself some time for these images to fade, bringing your awareness into the present – and gently open your eyes.

Mindfulness Tip

Mindfulness Tip of the Day. Mindfulness of emotions. Take 3 deep relaxing breaths and tune in to your feelings, and what it feels like.Name the emotion: What is it? What word best describes what you are feeling? Accept the emotion. 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. How intensely do you feel it? How are you breathing? What are you feeling in your body? Where do you feel it? What’s your posture like when you feel this emotion? Where do you notice muscle tension? What’s your facial expression? What does your face feel like? 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.

Explore and enjoy

Mindful Tip

Mindfulness Tip of the Day : The knee hug. Begin in a relaxed and comfortable position lying on your bed or yoga mat. Support your neck with a pillow.

Bend your legs and bring them into your chest. Hold them but avoid pulling them. Keep your spine long pressing each vertebra onto the floor. Avoid hunching your shoulders up. If you struggle to hold your legs, hold them behind your knees. Pay attention to the breathing and hold for as long as you wish. When you are ready to finish, gently return your legs to the floor one at a time and relax on the bed or floor.   Explore and enjoy #mindfulness #yoga #positioning #spine #knee #shoulder #hugs

Mindful Tip

Mindfulness tip of the day. The mindful shower. Bring a sense of focus and curiosity in the shower today.Notice the sounds of the water as it sprays out of the nozzle, as it hits your body, and as it gurgles down the drain. Notice the temperature of the water, and the feel of it in your hair, and on your shoulders, and running down your legs. Notice the smell of the soap and shampoo, and the feel of them against your skin. Notice the sight of the water droplets on the walls or shower curtain, the water dripping down your body and the steam rising upward. Notice the movements of your arms as you wash or scrub or shampoo. When thoughts arise, acknowledge them, and let them come and go like passing cars. Again and again, you’ll get caught up in your thoughts. As soon as you realize this has happened, gently
acknowledge it, note what the thought was that distracted you, and bring your attention back to the shower. Explore and enjoy

#mindfulness #skin #steam #enjoyment #braintraining #wellness

Mindfulness Tip

Mindfulness tip of the day. Grounding. Notice five things that you can see. Look around you and bring your attention to five things that you can see. Pick something that you don’t normally notice, like a shadow or a small crack in the concrete. Notice four things that you can feel. Bring awareness to four things that you are currently feeling, like the texture of your clothes, the feeling of the breeze on your skin, or the smooth surface of a table you are resting your hands on. Notice three things you can hear. Take a moment to listen, and note three things that you hear in the background. This can be the chirp of a bird, the hum of the refrigerator, or the faint sounds of traffic from a nearby road. Notice two things you can smell. Bring your awareness to smells that you usually filter out, whether they’re pleasant or unpleasant. Perhaps the breeze is carrying a whiff of pine trees if you’re outside, or the smell of a fast food restaurant across the street. Notice one thing you can taste Explore and Enjoy.

Day In Mindfulness

Its 6 am, the Alarm goes off, my 3 and half year old is up. “Daddy!!” he bellows. The same first words every day. I get up and quickly tend to my son and sort my wife with a cuppa. I find that my panicked mind awakes like a plane engine. So quickly jump into a mountain pose while the kettle boils. I hear and accept my mind and move my attention to my breathing and that wonderful gap between breathes. The noise breaks, it almost deflates.The engine slows down…

Off I go with breakfast for everyone and switch to a small mindful movement while I walk upstairs to our bedroom. I notice my urge to pick up the phone and ignore it. I am ready for a mindful breakfast.

The first spoonful clatters gently off the bowl and I am lifting my arm with a crunchy fruity loaded spoonful. The sensations on my tongue are electric. I notice my thoughts starting to think about the sweetness of blueberry’s and the crunch of cornflakes. I slosh the lot around in my mouth, chew and swallow. Noticing my throat really activate and feel the coldness of the milk hit my stomach. Each mouthful gets more intense, with flavour and I feel my energy levels gently rise. I can really get lost in this. All the while my son is chatting away and my wife is lazing. I notice my mind think about my business, things to be done, concepts to create. I move to my tea and same again, tune right in. The feeling of the cup hitting my lips, the taste and temperature. Fascinating and awakening.

Next we all get ready, my wife heads out and my son is on the tv catching up on thomas and friends. I switch back to my tasks in hand, organising a few things and prepping mys sons bag for nursery. Next he’s dropped off and I am on my way to training for my business. I kick into mindful seating and notice the comfort of the car seat and my ability to switch to my bodily sensations as I drive.

The panic mind steps in again, forcing me to worry about nausea in the course room. I gently and kindly accept this thought for what it is….just…a….thought, and move back to my legs in the car chair and the sensations. I unpack the car and head into the class. I felt totally fine today and really enjoyed learning new ideas and concepts. Met some great people to and generated a business lead or two….

I got home and headed to our kitchen for some lunch, employing mindfulness of eating once more. A baked potato with cheese, got lost in the tastes and sensations. My sense of smell was also very active during this small feast. I was thinking of the contacts and new leads so far, the work I still needed to do and plan and a few other things. I was aware at this point in the day that my mind was quite full and I needed some me time. I got the trainers on and mindfully walked. My first sensation was noticing my heel peel from the ground as my foot lifted and then I made my way up to my knees and thighs. On each step I was conscious of the balance we do for a split second per step, its amazing how the human body knows how to do this. I then was aware of the breeze on my face and slight discomfort in my left knee. My mind was still now and again wandering to work related tasks. I simply, and with no judgement returned to the mindfulness of walking and in particular could really sense the Achilles tendons as I lifted my foot. Something I had never noticed before.

I am blessed with the luck of being very near a grotto, which is so peaceful and at this time of year the trees are in full swing and buzzing. I often left my walking sensations to focus in on my hearing and found it fascinating and relaxing. Before long 30 mins had passed and I had done a round trip back to home. I felt calm, relaxed and refreshed. I then worked on my site and made a start on this article and here we are as I type. I can feel my fingers hit the keyboard and my thoughts producing these words. Tonight will be time to reflect and learn, today has been brilliant.

Mindfulness Tip

Mindfulness Tip of the Day: mindfulness of touch. Today try this while you eat break fast or while you sit on the bus, train or in the car. Take 3 relaxing deep breaths. Focus on your sense of touch. Perhaps your hands on your lap, bum and legs on the seat or maybe even your feet. Notice the sensations and really focus on what is going on in your body. A feeling or warmth, comfort or perhaps noticing just how quickly the sense of touch activates. If your mind wanders, notice this and gently return to the sense of touch. Take your time. Explore and enjoy.

Mindfulness Tip

Mindfulness Tip of the Day: Be with the breath. Find a peaceful place, you can sit on a chair, floor or lean against a wall. Focus on the bodily sensations when your body contacts the floor. Bring your attention to your chest and stomach. Feeling them rise gently on the in-breath and fall on the out-breath. Be with each breath for its full duration and also the short pause between each breath. Your mind may wander, thinking, day dreaming, planning or remembering. Simply notice that this has happening and gently, with kindness, return to your stomach and the feeling of breathing. Run with this simple practice for as long as you wish.

Explore and Enjoy.