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| Mindfulness |
Mindfulness may be looking simple to do but , it is not necessarily easy, to t required effort and discipline
The reason behind this is our mind , which is stopping us and get opposed our mindfulness
This is so strong and out of our conciousness , it requires inner commitment and certain kind of work to keep our efforts sustain to became mindful
Table of Contents
What is mindfulness
Mindfulness is an ancient Buddhist practice , which is connected in some way with present day life , this relevancy has nothing to do with Buddhism or becoming a Buddhist
It is more relevant to our life , waking up and living in the harmony with our own self and with world, it has to do with who we are
From Buddhist respective our average concious state is seen as to be very low , it says that our mind is suffering through dreams , story’s, imagination
It shouldn’t remain in present moment or wakeful, meditation help us to wake up from this automaticity and unconsciousness
I like to think mindfulness as an out of living because we don’t have to be Buddhist or Yogi to do this
If you know about Buddhism then you might know that ” the most important thing is to be your self and not to try to become who you not”
Buddha simply means and who has awakened to his or her own true nature
A student said:- when I was a Buddhist , it drove my parents and friends creazy, but when I am a Buddha , nobody is upset at all
Mindfulness is not easy
Mindfulness may be simple to do but it is not necessarily easy , it requires efforts and discipline , the reason behind this is our mind
This is so strong and out of our conciousness , it required Time , efforts, and practice to sustain our mind wake full
Meditation mean learning how to get out of this current circumstances, by listening to it , learn from it and use that energy to guide us to became concious,
This doesn’t happen magically by itself it takes energy and effort to cultivate our ability to be in present moment
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| Presence |
What is stopping you
People think meditation is a some kind of magical activity , which will precise everything but it not exactly correct ,
Meditation is simplicity it self, we often say as joke ” don’t just do something sit there” but meditation is not about sitting and focusing somewhere
It is about stopping and being in present moment, a good way to stop all the doing is to shif into ” being mode” for a moment
Think your self as an witness as timeless just watch this moment without trying to change it at all
Capturing your mindfulness moment
The best way to live in mindfulness moment is to pay attention , this is how we can cultivating our mindfulness, mindfulness mean being awake and knowing what your doingWhen we start focusing on our mind is up to
It doesn’t go eaisly to unconsciousness , you can easily observe the mind , habit of moving from present moment to another
Just try to keep your focus on something you want for short while you have to remember your self that your awake
We do this by reminding our self to look , feel, and checking in from moment to sustain awareness
Try:- asking your self in this moment ” am I awake? Where is my mind right now
Keeping the breath in mind
Will help you to have focus on our attention, and keep us in present moment ,whenever our mind is distracted it will bringing as to breath
We reminding ourselves , that we are here now our breathing can help us to capturing our moment it is really surprising that many people don’t know about this
to use your breath for mindfulness just feel your breath coming in into your body and feel the breath leaving your body that’s all
just feel your breath this doesn’t mean deep breathing or forcing your breathing or trying to feel something forcely it just a bare bone awareness of the breathing moving in and the breath moving out , it should be natural
Practicing mindfulness
When you start practicing it you see unawareness is everywhere, there are lot of things which are preventing us to concentrate
We had seen over the years through mind cluttered , this is like a old bag which is accumulating junks , just knowing this is big step in right direction
Practice mindfulness not rehearsal
We are using the word ” practice” for cultivations of mindfulness but it doesn’t mean to doing something again and again
Just because being good at it, practice mean to commit your self to remain in present moment all the time by reminding ourselves that we are aware and awake
Try:- asking your self from time to time ” am I awake now”
Why mindfulness meditation not work
there are many people who look meditation as a magical activity which magically shut our mind and clam us and relief from stress and anxiety
meditation does not do this at all, it will simply awake our self and keep aware people think if their life can become a stressful they are really happy in life
they don’t know stress is also the part of life it is a natural to have stress in life it depends how we manage our stress in life we can compare our mind thoughts and feeling with sea and a wave
If we try to force waves to set then it our fullishness or it harm to as meditation provide shelter to us
Swami satchitanand once says:- you can’t stop the waves but you can learn to surf
Can anybody meditate
Many people ask this question also, I suspect people ask this because they think that they probably everybody else can do meditation accept themselves
Just want to reassurr that they are not only alone who are not able to do meditation
they want to reassure that there are at least some other people who are same as them those hopless souls who were born incapable of doing meditation
thinking like you are unable to meditate is like thinking you are unable to breath or concentrate
Pretty much anybody can breath eaisly under the right circumstances people often confused meditation relaxation or some other state with you could have to get feel
when you first time try you didn’t get any where ,or feel anything special than you think you are one of those people who are unable to meditate
Patience
there are certain attitude aur mental qualities which support meditation practice and provide a rich soil in which the seat of mindfulness can flourish
this inequalities which support meditation cannot be imposed legislated or decrease the can only be cultivated
I had some fun defining ethics as a “obedience to the unenforceable” you do it for inner reason, not because someone is keeping score or because you might be caught if you break the rule and get caught I see patients as one of these fundamental ethics attitude
Mindfulness and the body
Do you spend so much time in your head that you are disconnected from what’s going on in your body is alive with energy that constantly changes and your physical sensation are intimately related to your thoughts and emotions
when you are emotionally outside this is reflect in your body, due to chronic stress your body releases hormone which causes your body organ to be damage to all kind of health problem and disease
you are probably starting to see how important is tu mental state of mindfulness regardless your physical sensation and actively create relaxation in your body in order to overcome the harmful effect of stress
there is a direct connection between your body and your mind if you relax your mind and body automatically you become relaxed
there are following exercise that you can practice to help develop mindfulness of your physical sensation
1 for 5 to 10 minutes in the morning and evening sit quietly and simply observe the physical sensation in your body and label them as you notice them
2. during the day whenever you can try to be aware of the physical sensation that are present in the body
3. whenever and upsetting events rises during de porres and pay attention to what you are feeling physically
4 whenever happy event arises during the day tours and pay attention to what you are feeling in your body
5 choose an environment that will remind you to be mindful of the physical sensation and that you are experiencing at that moment this could be for example before you eat, brush your teeth, wash your face, answer the phone pause and play attention
6 set your wrist watch for cell phone so that an alarm goes off every two or three hour or remind you to be mindful of the physical sensation in that moment
7 put post it notes up around your house in your car or at work to remind you to be mindful of the physical sensation in that moment
8 if you are bringing your awareness to your body as of 10 as you can during the day you have an opportunity to encourage mental and physical relation and decrease your tendency towards stressful reaction
9 when you’re under arrest attention to the place where you are experiencing the physical sensation then consciously bring your breath to the place and imagine breathing in and out of that side until you are feeling relax
Body scan mindfulness meditation
Body scan is another grateful way to increase awareness of your body and promote physical relaxation
during scan you all will bring your attention in a very systematic way to the sensation that appears in your body
Let’s get right to eat and do body scan meditation the practice can be done lying down kaun or sitting whatever you prefer
I probably not recommend you to do this in bad because you might get fall sleep
Let your attention linger on the soles of your feet for a few moments.
Direct your attention to the tops of your feet.
Let your attention linger on the tops of your feet for a few moments.
Direct your attention to your ankles.
Let your attention linger on your ankles.
Direct your attention to your knees.
Let your attention linger on your knees.
Direct your attention to your hips.
Let your attention linger on your hips.
Direct your attention to your belly.
Let your attention linger on your belly.
Direct your attention to your chest.
Let your attention linger on your chest.
Direct your attention to your hands.
Let your attention linger on your hands.
Direct your attention to the crooks of your arms, the inside of your elbow
where it bends.
Let your attention linger on the crooks of your arms.
Direct your attention to your neck.
Let your attention linger on your neck.
Direct your attention to your face.
Let your attention linger on your face.
Direct your attention to your head.
Let your attention linger on your head.
Direct your attention to your whole body.
Let your attention linger on your whole body.
Now just relax and breathe naturally. Roll onto your right side and rest a few
minutes.
Notice how you feel.