“The most precious gift we can offer others is our presence. When mindfulness embraces those we love, they will bloom like flowers.”
Thich Nhat Hanh
This weeks blog is dedicated to the five basic types of Meditation (there are actually over 100 kinds of meditation but for simplicities sake I have categorized them into five types. The five types are: Concentration, Mindfulness, Reflective, Heart Centered and Creative. What I am suggesting is that you give each type a try and see which one you can stick with for a minimum of six weeks. Sujata, an Indian poet, once said; "The first step to growth is to do what we lvoe to do and to become aware of doing it." It is suggested that you meditate at least 3 times per week for 10 minutes. To get the full benefit from meditation you should work towards a practice of two times per day for no less than 15 minutes, first thing in the morning and last thing at night. Mindfulness is about embracing reality and living fully in the present moment.
With mindfulness meditation you move from a place of contemplation to a state of awareness of not only the mysteries of life but to an awareness of the world around you. It brings us to a place of reality, of being in the present moment. Thich Nhat Hanh calls mindfulness the seed of transformation. When we are mindful we gain a sense of wonder and awe as we begin to see the world as it really is. Mindfulness meditation can be practiced when you're walking, eating or seated. Just become aware of the earth beneath you, is it hard or soft? If your eyes are open become aware of the world around you. Is is colorful ? Are there trees or grass or people? If you are eating, savour the taste of your food, become aware of the process it took for the food to be available to you. Minddfulness is a practice that you can use throughout your day in every aspect of your life. Concentration meditation focuses on a single object, mindfulness is more inclusive.
A few of the benefits of mindfulness are:
Stress reduction
Deeper sense of peace
Enhanced communication
Stronger Self Confidence
Here's a simple Mindfulness meditation for you to try:
Always begin by designating the amount of time you feel comfortable dedicating to your practice. Set a timer so that you are free the distraction of opening and closing your eyes. For this practice you will need to find a safe and comfortable place to be seated, you can use a chair or sit cross legged on the floor - whatever you are comfortable with. Close your eyes and mentally say to yourself, relax, relax your mind, relax your body. Begin with the 10 breaths from the concentration meditation. Breathing in 90% through your nostrils, hold, hold, hold and breath out 100% through your mouth. Take three deep breaths in and out as if the Doctor where holding a stethoscope on your back to check your breathing! Begin to breath naturally and normally...your breathing will find it's on pattern. Your eyes should be closed and relaxed. Begin to notice how you feel. Are you comfortable? If not what is hindering your comfort? Give yourself permission to relax. If your leg is feeling cramped simply give your leg permission to relax. Scan your entire body becoming mindful of your physcial being. Once your have settled comfortably begin to notice how you mind jumps from one thought to the next. Now this, then that, and next and so on. Do not follow the thoughts - simply watch them as if you were an observer. Your mind will begin to settle and flow. If one thought keeps coming back up,make a mental note to take a look at it when you've finished meditating. Thoughts will bubble and roll, in Hindu they call this Monkey Mind and we all have varying degrees of Monkey Mind. Just notice how you feel. Mindful of your body, your thoughts, your feelings. It's like self monitoring. It will become 2nd nature with practice. When you engage in conversations you will think before you speak, you will automatically begin to tell yourself to relax in stressful sitatuations. You will have a feeling of peace and you will gain a deeper appreciation of self as you become dedicated to your daily practice of mindfulness.
