What is Mindfulness Meditation

Mindfulness meditation is essentially a practice of awakening, becoming more familiar with our true selves, being able to see things as they really are.

It's essentially a concentration practice, simple portable, but surprisingly challenging.

Through this practice we are becoming familiar with how our mind works, and able to notice without judgement, or getting too caught up in the “stories” when we have become distracted by thoughts feeling and emotions both on and o the “cushion”

Breaking down the phrase a little…..

Mindfulness, - “PLACING YOUR MIND”

Mindfulness Meditation - “CONSCIOUSLY PLACING THE MIND”

WHY DO IT AT ALL??

Mindfulness meditation been shown to benet many health conditions that are aected by stress, including anxiety and depression. One of the eects of living with prolonged stress is that we can become chronically vigilant. This hyper-vigilance can lead to getting caught in a cycle of negative emotions and distorted ways of seeing. And when we have a hard time regulating our emotions, we’re at risk for depression and anxiety disorders.

Our minds and thoughts can be a place of sanctuary or a battleground lled with unhealthy levels of stress, anxiety, emotions Our minds generate our own suering… Therefore the idea of making friends with your mind, by becoming familiar with your own tendencies and habits was intriguing. The idea that we can build mental strength clarity & stability if we choose to do the work! That we are able to separate our story or interpretation of what we are experiencing from our emotional state.

We can catch ourselves earlier before we drop back into old habits, thereby able to cultivate a more appropriate / compassionate responses. (seeing basic goodness in a people)

In Summary

• Leads to greater clarity, strength, and mental stability.

• Cultivating an unbiased mind - learning to see things as they truly are…

• Consider it a way of potentially training your mind…..building skills that we can then apply to everyday life.

• In teaching the mind to be present, we are teaching ourselves to be live more mindfully — in the present, taking a breath, not beholden to reactive thoughts and feelings — which is particularly helpful when faced with challenging circumstances or dicult situations

TAKEAWAY

Remember, the breath is always with you as a refocusing tool to bring you back to the present moment. Set your intention to use this practice throughout your day to help cultivate and strengthen attention.

PODCAST

Mindful In Minutes Meditation

Short, weekly guided meditations to help you stress less and live more. Each week join Kelly Smith, founder of Yoga For You, for simple and grounded guided meditations that are 20 minutes or less and cover an array of topics that will help you with real life struggles like anxiety, insomnia, self-esteem and creating a morning ritual.

Listen on Apple Podcasts: https://podcasts.apple.com/gb/podcast/mindful-inminutes-meditation/id1295718287

BOOK

The Miracle of Mindfulness: The Classic Guide to Meditation by the World's Most Revered Master

https://www.amazon.co.uk/Miracle-Mindfulness-Classic-Meditation-Revered/

Home Practice Guidelines

6 Points of Posture Taken from Cyndi-Lee’s workshop:-

1. SEAT - Take your seat on a cushion or a chair. If you are sitting on the oor, sit up high enough that your hips are above your knees. Use at least one cushion or more if necessary. (The phrase Cyndi used a lot was “workable”)

2. LEGS - Find an easy non ambitious workable cross legged position if you are sitting on a cushion. You can also sit warrior style (with your legs tucked under you. If you are sitting on a chair, plant your feet rmly on the ground in line with your knees and hips

3. TORSO - Sit up nice and tall. Feel the down of your legs and the up of your spine. If you are sitting on a chair, make sure you are not leaning against the back of the chair but sitting upright. Whether on a chair or a cushion, feel your front open and your back rm - Soft Front, Strong Back.

4. HANDS - Palms can be placed down on the thighs, just above the knees in the mudra of calm abiding. Or you can turn them up, placing the tips of the left ngers at the roots of the right ngers. thumbnail tips just touching, or with a space of one hair between them in the cosmic mudra.

5. EYES - Eyes are open so you can practice being awake in the world. Eye gaze is directed down and slightly out in front of you.

6. MOUTH - Jaw is relaxed. Let your tongue drop to the bottom of your mouth or place the tip of your tongue behind your front teeth. Lips can be together or slightly separated.

Throughout your meditation session notice when your body has schlumped and come to these 6 points of posture. Know that you can always

TAKE A FRESH START.

THE PROCESS

• PLACE - our attention on the sensation / feeling of the of the breath at the end of the nose

• RECOGNISE - when (without judgement) our attention has strayed

• REPLACE - our attention back on the sensation of breath - (The object of our meditation)

SETTLING THE BODY

• Movement Snack

• Body Placement

• Attention Placement

• Breath Awareness

• Hands placed lightly on the thighs just above the knees

• Draw the hands back soften the elbows

• Eyes are open (practicing being awake in the world) - Eye Gaze is directed down and slightly out in front of you (soft focus not hard stare :-))

• Jaw is relaxed, tongue soft - Lips together or slightly separated

• If at any time you notice your body has schlumped… just take a fresh start ..with a little fuss as possible

SETTLING THE BREATH

• Begin by taking 3 slow deep breaths breathing in fully and exhaling fully.

• Breathe in through your nose and out through your nose or mouth.

• Allow your breath to nd its own natural rhythm.

• Don't try to control your breath in any way. Observe and accept your experience in this

• moment without judgment

• Draw your attention to the very tips of your nostrils as you continue to breath normally

STARTING

• Keeping your attention on the sensation of your breath at the edge of your nostrils

• If your mind wanders to thoughts, plans or problems, simply notice your mind wandering. Watch the thought as it enters your awareness as neutrally as possible.

• Then practice letting go of the thought Gently and rmly returning your attention to your breath and begin again…

• RING THE BELL FOR SESSION

• RING FOR THE END OF THE SESSION

ENDING

• As this practice comes to an end, slowly allow your attention to expand and notice your entire body and then beyond your body to the room you are in.

• Softly close your eyes, taking a deep breath in and slowly sighing out the exhale.

• Bring the hands to Heart centre, chin to chest

• Take a moment to notice the impact of the practice on you mind body and spirit… again without judgement…

• Lift your gaze, open your eyes, coming back fully alert and awake

• SILENT REVIEW