Showing posts with label Mindfulness Excercise. Show all posts
Showing posts with label Mindfulness Excercise. Show all posts

7 Step Mindfulness Physical Sensations Exercise

 


Whether it's a chair, the ground, your bed, or the air surrounding you, your body is always in contact with something. This is a fantastic approach to tune in to your current situation. 

You can be aware of these places of touch at any moment, whether in meditation or in your regular life. 

Because the feelings are often easy to detect, this is an excellent practice for beginners. 

“Mindfulness is the acceptance of the present moment with awareness and balance. It doesn't get much more straightforward than that. It is accepting or opening to the present moment, pleasurable or unpleasant, precisely as it is, without clinging to it or rejecting it.” ~ SYLVIA BOORSTEIN


Instructions


  1. This exercise may be done in any posture, however I recommend doing it while sitting. Close your eyes and focus your attention on your body's posture. Make whatever modest modifications necessary to put your body at peace. 
  2. Begin by observing the areas of the body that are in contact with anything else. Can you feel your feet making touch with the ground? Pay attention to the sensations in your feet. There isn't anything exciting to do. Simply pay attention to how your feet are feeling right now. 
  3. Continue until you can feel your back end making contact with the chair or cushion. Take note of the upper thighs' touch and pressure with the chair. Rest your consciousness here, paying attention to how this feels in your body. 
  4. Bring your focus to your hands, wherever they may be. Feel the locations where your hands are contacting, where you're sitting on your lap, or where your knees are resting. Concentrate on the part of the hand that is making touch with something else. 
  5. Now look for places on your body where you can feel the feeling of the garments. You can run your hand over your body to see whether this sensation is present. The locations where the garment ends and the skin is exposed, such as the arms, neck, and ankles, may be the easiest to feel. 
  6. Finally, pay attention to the feel of air against your skin. You may notice that the temperature of the air on the palm of your hand differs from the temperature on the back of your hand. If you're sitting outside, you could notice the breeze. There is no such thing as right or wrong. Don't be afraid to speak from your personal experience. 
  7. Bring attention to the places of touch throughout the day once you've completed this practice. Feel your body come into touch with the chair whenever you sit down. When you stand up, take note of where your feet are on the ground. 



DEALING WITH OVERWHELMED FEELINGS 


When you first start exploring body awareness, you may realize that multiple sensations are vying for your attention at the same time. 

Try utilizing a mental note or a short phrase while monitoring a certain part of your body to help keep your attention focused. 

  • Consider the phrase "feet. feet. feet" while tuning in to the feet. 
  • Alternatively, if you believe a command would be more effective (which it often is), try “feel my feet. feel my feet. feel my feet.” 
  • Link your inhales and exhales to the rhythm of the words. Congratulations on your achievement! It's as easy as that. You're chanting mantras.


You may also want to read more about Mindfulness Meditation and Healing here.





Mindfulness of Breath and Body



Finding the Breath in Your Body is a direct experience. When people strive to become more conscious of their breathing, they may picture or picture it. They may also be thinking about their breath. They even say to themselves from time to time: Hey, I'm breathing, see, I'm breathing in, that was a long breath, now I'm breathing out... 

None of these strategies will help you stay focused on the breath (although mental labeling might assist.

Feeling the breath is the key to awareness in breathing exercise. It's crucial to keep your breathing practice from becoming conceptual or cerebral. 


Mindfulness allows you to connect directly to an experience rather than getting caught in its notion. Breath is a bodily sense that may be immediately felt, rather than a notion. 

  • You may think a lot about breath—for example, when you take the time to learn about the science of breathing and breath regulation—but mindfulness requires you to let go of the notions and focus on the "felt sense"—how you actually feel your breath. 
  • This relaxes your cognitive functioning and helps you to learn on a more intuitive level. 
  • After reading this, close your eyes and simply feel your breath in your body to get the felt feeling. 

You can find yourself focusing on one region, or you could notice that your breath is felt throughout your entire body, in moving portions of your body, or in specific places of your body, such as your belly button or nose. Wavelike sensations or little ripples of movement may be felt in various parts of your body. This is when you feel your breath rather than thinking about it. 


You can examine some of those particular regions since you may observe your breathing in a number of places in your body. 


Concentrate your physical and sensory focus on your abdomen. 

  • Put your hand on your abdomen to get a better sense of it. 
  • Are you able to breathe without needing to do anything? 
  • Your stomach is swaying back and forth. 


Take a minute to notice any feelings in your abdomen, then return. 

What did you pick up on? 

  • We're guessing you had a rising and falling experience, an expanding sensation, inflation and deflation sensations, and maybe a contraction in the conclusion. 
  • Perhaps a little moment of silence before the next breath began. 
  • Not what you're envisioning or thinking about the breath, but what you're feeling—the felt sense—is what you're striving to become aware of. 


Another place to pay attention to your breath is in your chest and neck.

Take a few deep breaths in your chest. 

  • What are your thoughts? It's most likely something similar to your abdominal breathing, but a little more widespread. 
  • Do you feel your shoulders heaving slightly when you engage in the action? Remember that everyone's experience with mindfulness will be different, therefore you can't feel the breath wrongly. 


Now pay attention to your nostrils: 


Close your eyes and take a few deep breaths through your nostrils. 

What do you think you've noticed? 

  • As the air rushes in and out, you could get a sense of cold or warmth. Maybe you're getting a tickle on the top of your lip. Perhaps you're aware of a little movement in your nose. 
  • Finally, as your mindfulness meditation practice progresses, you'll want to identify one area to focus on that will serve as your own personal anchor. 
  • Although your breath is your anchor, it might be beneficial to focus your attention on a specific place of your body where you feel your breath. 
  • Choose your belly, chest, or nose as your anchor for sensing the breath once you've investigated these three distinct anchor sites.

Select a location depending on what is most obvious, simplest, or most fascinating to you. If you're having trouble deciding, simply select one—they'll all function just as well. What matters is that you are at ease in your surroundings. 

Alternatively, some people may feel the breath most vividly as it moves through their entire body, which can also serve as a general anchor. 

It may take some time to find your place, so try out a few different ones at the start of your meditation practice until you find one that works for you.


You may also want to read more about Mindfulness Meditation and Healing here.



19 Step Mindfulness Eating Exercise



Now we'll move away from bodily mindfulness and hearing mindfulness and focus on the sensations of taste, smell, and sight, beginning with the food we eat. 

“Let us establish ourselves in the present now, eating in such a way that solidity, joy, and tranquility be attainable at the time of eating,” says renowned Vietnamese monk Thich Nhat Hanh. 


Eating allows you to feed your body while also feeding your mindfulness practice. 


“To be entirely involved with what you are doing right now is the actual secret of life. And instead of calling it work, acknowledge that it is actually play.” 


This technique can be done in any position, however being motionless while eating is beneficial. 

This reduces distracting stimuli and allows you to concentrate on the event. This may be done with any food. 


Instructions

  1. Starting with something simple, such as raisins, berries, or a handful of your favorite vegetables, is a good place to start. Begin by visually observing the meal. 
  2. Take note of the many colors, shapes, and sizes. Observe your want to consume while you gaze at the food. There's nothing wrong with being hungry, but desires should be allowed to come and go. 
  3. Return your attention to the meal. After that, look into the food's odor. Some meals have more potent odors than others, and you may need to hold the meal up to your nose to detect them. 
  4. Allow yourself to be fully immersed in the sensation of smelling. 
  5. Simply refocus your attention to the fragrance in front of you when your mind begins to want. 
  6. Take a minute before you eat to appreciate the energy that went into its creation. People toiled to cultivate and deliver this food to you. Nutrients, rainfall, and sunshine were all given by Mother Nature. 
  7. Perhaps someone else prepared, cleaned, or packaged it for you. Bring to recall all of the energy that came together to produce this meal from numerous sources. Slowly take up the food now. 
  8. If you're using any utensils, pay attention to the sensation of touch as you use them. Consider how the food or utensil in your hand feels. 
  9. Is the meal cold, heated, stiff, or soft? 
  10. Observe your impulse to chew and swallow fast as you place the food in your mouth. Instead, begin by feeling the food's temperature. 
  11. Can you feel the form of the food in your mouth? Take note of the texture of the meal as you begin to chew. Do you notice any changes while you chew? 
  12. Take note of the tastes. You could find it difficult to do more than name what you're eating, such as "It's a raspberry." 
  13. Make an effort to delve a bit deeper. Is there a variety of flavors? 
  14. As you continue to chew, pay attention to how the flavors change. 
  15. Tune in to the sensation of swallowing when you swallow each bite. How does it feel as the food passes down your throat? 
  16. You could also feel compelled to take another taste right away. 
  17. Take a moment to see whether any flavor lingers in your tongue. You may keep eating this way as long as you remind yourself to slow down and be present. 
  18. Continue to notice any new sights, scents, tastes, sensations, or ideas that come to mind. 
  19. Allow yourself to feel grateful for the food that is sustaining your body after you have finished eating. Allow your thoughts to relax into a sense of gratitude for the energy and life around you. 


What to When you Start to Hurry while Eating?


Mindful eating is a patience-testing practice that also demands some self-control. 

  • If you try to eat slowly, you may find that you have a strong desire to eat faster. 
  • Most of us normally begin preparing our next piece of food while still eating our previous meal. 
  • Slow eating is the cornerstone of mindful eating. Simply pause, breathe, and slow down if a hunger takes over.


You may also want to read more about Mindfulness Meditation and Healing here.



12 Step Mindfulness Sounds Exercise


The focus of mindfulness practice is frequently on the body's feelings and the mind's ideas. 

Tuning in to your other senses, on the other hand, might help you feel more present and alert. 

You can utilize the noises around you as the object of your awareness, just as you did with the breath in the first exercise. 

Sounds come and go throughout the day, providing a steady focus point for your attentive attention—practically it's difficult to eliminate all sound, no matter where you live or what you do for a job. 

Investigate your auditory experience while meditation. You may incorporate this practice into your daily life by pausing to listen carefully to the noises around you at any time. 


Instructions 


  1. Begin by settling into a comfortable position and closing your eyes. 
  2. Bring your attention to your breathing, but instead of focusing on the physical sensation of breathing, pay attention to the sound of your body breathing. 
  3. Listen for any sounds coming from the breath as you inhale and exhale through your nostrils. 
  4. Open your ears to the various noises around you. You may hear passing automobiles, noises within your home, or sounds from nature. Tune in to whatever is present. 
  5. The mind is accustomed to recognizing what it hears. When you see a car pass by, you know it's a car. Rather of naming and describing what each sound is, attempt to concentrate on the real listening experience. 
  6. Consider your ears to be microphones that only pick up sound. Recognize how the noise rises and falls, how far away it appears to be, and from what direction it is coming. 
  7. Tune in to one sound that catches your attention for a few seconds. Immerse yourself in the music of that sound. 
  8. Then, with your mind open, listen for additional sounds. Continue to listen, investigate, and open up while listening carefully. 
  9. Return to the breath for a minute at the conclusion of the session. 
  10. Encourage the mind to focus completely on the sound of the breath in the body without forcing or straining. 
  11. Maintain some awareness of the noises in your life when you open your eyes and return to your existence. 
  12. Throughout the day, notice the act of listening and allow it to lead you back into present-time awareness. 


What to do When You are Distracted by Sounds?


Noises such as construction, birdsong, or people chatting loudly might pull you away from your practice. 

  • Make the act of listening a part of your practice while you're distracted. 
  • Try to put aside any judgment or criticism regarding the source of the sound and imagine yourself hearing it for the first time. 
  • Try to eliminate any words from the sound and refrain from identifying the source of the sounds right away. 
  • Any aversion that occurs should be noted, but don't reject noises that you can't control.


You may also want to read more about Mindfulness Meditation and Healing here.



6 Step Mindfulness Focused Attention Exercise


The mind is a potent weapon. You learn to train and operate with this instrument in a deliberate, concentrated manner via mindfulness practice. 

This exercise allows you to experiment with your mind's power, teaching you how to gently guide it in various directions. 

You'll also see the auditory and visual thinking patterns of the mind. Bring a sense of wonder and amusement to this exercise, and don't take yourself too seriously. 


Instructions. 


  1. You will need to close your eyes for this exercise. Take a time to pay attention to how your body is relaxing. Allow the muscles to relax while keeping the spine as straight as possible. 
  2. Try to recall the room or location where you are seated with your eyes closed. Can you imagine where your body is lying in the room? In your mind's eye, try to see the room. Consider the floor, the walls, and any doors that may be there. See what more you can think of to fill in the blanks in your head. 
  3. Imagine yourself somewhere tranquil as you leave the room. It might be a beach, a forest, or any other location that you consider to be your "happy spot." Visualize the area around you in the same manner. Make an effort to include as many information as possible. 
  4. After you've let go of the vision, think of a song or melody you're familiar with. In your thoughts, try to hear the words or tune. 
  5. Now use your thoughts to alter your perception of the tune. Reduce the volume of the song in your thoughts to make it silent. Increase the volume a little. Investigate what it's like to slow or speed up the tune. 
  6. At the conclusion of this practice, take a minute to acknowledge the strength of your own mind. You can conjure up images, play music, and change the experience in any manner you like with just a little effort! 


What to do if when you realize that your focus is slowly slipping while meditating. 


  • You may find yourself lost in a long stream of thinking for several minutes before you know it. 
  • If you lose concentration during a meditation session, go back to the last item you recall carefully watching, and if that doesn't work, go back to the breath. 
  • You have the option to teach your mind to remain present once you notice it has drifted off. Return to your practice as often as you need to.


You may also want to read more about Mindfulness Meditation and Healing here.



MINDFULNESS MEDITATION WHILE EATING


This introductory practice is a great way to get a hands-on understanding of mindfulness. We suggest practicing with a grape or some other easy fruit.

Relax by settling into your meditation pose, closing your eyes, and taking a few deep breaths. The grape in your hand did not come out of nowhere in the store. It has a long and illustrious tradition. Allow your mind to envision the grape's history as I explain it. You are free to make your own alliances.



Someone planted a grape seed a long time ago. The grape seed sprouted and developed into a vine. There was dirt, light, rain, and water, as well as perhaps manure, and humans who cared about the grape. The vine continued to grow and eventually started to bear fruit. The fruit ripened to the point that it could be harvested. Then someone came along and cut the trees, and the grapes were maybe sealed, covered in plastic, put into vans, and taken to stores, where you bought them.

There are several secondary links to consider... all of the humans involved in this operation, for example. There were people who tended to the plants, harvested the crops, and drove the cars. We still don't know the conditions in which the farm workers lived and worked; their lives could have been tough. We do know that each person had parents. And their friends' parents' parents' parents' parents' parents' parents' parents' parents' parents' parents' parents' parents' parents' parents And so on. And each person was washed, washed, and ate an inordinate amount of food. What about the food? Where did it come from? Allow your mind to wander and come up with an answer to this topic. Where did the truck come from, for example? Oil, concrete, ceramic, and glass are also examples of materials. What about the roads that the truck used to transport this grape to the market? Who was responsible for tarring, cementing, and paving certain roads? Allow your mind to reflect on this. Make one more relation that you haven't considered or that I haven't described yet.

Now pay attention to what's going on inside of you. What are your thoughts? This question has no correct or wrong answer, which is a crucial thing to remember while practicing mindfulness. What we have to do is figure out what is real for us right now.




You may be experiencing a sense of gratitude. Or you may be experiencing sadness, sleepiness, or something else. Simply check up on yourself and pay attention to what is going on right now.

Now open your eyes and take the grape in your hand. Consider it as though you've never seen a grape before, as if you're a little kid receiving her first grape. You can roll it around between your fingertips, observe the form, color, and movement of the light on it, and determine if it has a scent or a sound. Try looking at the grape with the same sense of awe and fascination as a child has when confronted with something new—that is mindfulness.



Bring the grape up to your mouth and notice if something inside you says, "I want to eat it!" as you do so. Simply be conscious of the urge. After that, shut your eyes, open your mouth, and insert the grape.

Begin chewing, but go slowly at first. Use the awareness to experience, smell, and taste; there's a lot to discover—flavors, textures, and vibrations, to name a few. There's even saliva—your teeth and tongue know just what to do with it.

You can have become aware of what is going on in your head. Maybe you're comparing this grape to one you had last week and saying to yourself, "No, this one isn't as good as the one I had last week," or "No, this one is better than the one I had last week." Maybe you're in the mood for that grape right now. Perhaps you're thinking, "Hmmm, this is sort of stupid," or "Wow, this is fascinating!" Anything could happen at any time. We simply notice with mindfulness. We become conscious of our surroundings.

When you've finished the first grape, go ahead and eat the second one at the same level of concentration. When you've finished the second grape, remember how your whole body is present in this room, and then open your eyes when you're ready.


You may also want to read more about Mindfulness Meditation and Healing here.