Meditation and Mindfulness
What is mindfulness?
Conscious presence means practicing to deliberately be aware of it happening in the present. In addition, they try not to value and judge it one experiences in the moment only observing their experience.
Pay attention to your breath. Sit down and close your eyes. Land in the chair by feeling your feet on
the floor, the butt against the seat and the back to the back of the chair.
Take three deep breath in where you stretch up along the spine when you breathe in and softens the
shoulders, hips and legs as you exhale. Then let go come in their natural pace and in their usual way.
Put a hand on your stomach and one hand on the chest. Notice where your breath feels most. Is it in
the upper or lower? Then let your hands fall down and land in a convenient way for you.
Notice the speed of your breath. Are your breaths quick, slow or somewhere in between? Then note
the depth of your breath. Is your breathing shallow or deep?
Add notice when the thoughts go away. Then take carefully back to your focus, your breathing.
Mindfulness exercise - Body scan
Make sure you sit or lie comfortably. Make sure you will not be disturbed for about 10 minutes.
Start by focusing on the top of your head. However you feel it’s ok.
Try to relax if you feel any tension in different parts of your body.
Scan your scalp and relax in there. What is meant by it is to become aware that there are some tensions and release them in that case.
Continue toward your eyes and relax your eyes. Let your jaw be relaxed and pay attention to tensions in your cheeks, and if you feel something try to relax. Go down the throat. Focus on breathing, without changing the speed, rhythm or depth of breathing.
Feel the muscles relax in the shoulders and all the way down to your fingertips. Go to your stomach and lower back, and release all tension. Makes the same in your thighs and butt.
Feel the support that you are sitting or lying down at the moment, and release any tension.
Move your scan all over the way down to the knees, your lower legs, your feet, feel that every part will be relaxed. Finally, let your toes be scanned and take a moment to experience relaxation throughout the body. Take up to five deep breaths.
When you are done, you should feel a sense of physical and emotional calm.
You should also better focus on the next thing you want to do. Many people also say that they feel more comfortable in their skin, experiencing increased confidence and revitalizing, feeling deep well- being.
Mindfulness not only gives us silence in our thoughts but also stability in our feelings. We train ourselves to, instead of letting the thoughts go away, gently bring us back to the present. We do not judge ourselves, just accept things as they are. A state of mind that forms the basis of it emotionalstability.
What is meditation?
A deep resting state. The mental messages have greater effect than those that operate from the consciousness. Basic meditation is relaxation and meditation methods that give opportunity for spiritual rest and to be able to recover and we are more receptive to messages that are positive.
If you are relaxed, you can better get in touch with your subconscious and change the way of thinking, feeling and how to behave. It should be a state as close to sleep as you can come without sleeping.
A goal-oriented meditation is about reaching our subconscious with the positive messages. You will experience many positive effects of deep meditation. You will reduce stress levels, affect your mental health, change yours attitude about bad experiences, rules and conditions that no longer has a function in your life and for your goals and successes.
Meditation is gaining more and more throughout the world. Because it works. More doctors recommend it as a way to prevent, slow down or at least control the pain at chronic diseases.
Benefits of meditation
A conventional meditation can affect both mental and physical health, and it is the most important link between those two. Research shows how meditation affects body and soul.
Physical benefits of meditation
Lowered blood pressure and cholesterol. This means a simultaneous reduced risk for heart attack and stroke. Improved immune system, both in terms of resistance to bacteria and viruses and better results in severe disease.
Reduced physical symptoms of anxiety, such as numbness and tingling, tense muscles and panic attacks. Better concentration, balance and flexibility. Better sleep. Faster recovery from physical injuries and diseases, drugs or alcohol.
Greater resistance to chronic pain management (e.g. arthritis or fibromyalgia). A potential reduction of age-related memory loss.
Spiritual benefits of meditation
An improved ability to put things into perspective and focus on what is important. A sense of inner peace. A more well-defined sense of one's purpose in relationships, career choice and everyday life.
Greater compassion for others, ability to feel empathy with people. A sense of unity between body and spirit, so that you are more intact with your true self. An additional sense of unity between oneself, others and the whole world around us. Easier and more honest self-acceptance, especially when it comes to things that you cannot change.
Mental benefits of meditation
When you are here and now you think less of the past and on future. Manage stress, less anxiety.
Improved ability to refrain from unproductive thoughts.
Proven improvements in depression symptoms. In fact, meditation has proven to be as effective as
medicine in treating depression. Increased emotional intelligence. Aware of the feelings, accept them
and regulate them. More caring and have more patience. The potential to overcome phobias, including life-limiting fears. Increased self-awareness. This because you spend more time on self-reflection you are focused on who you are and what you know.
First, you focus inward and release the outside world. This makes our brain switch to more stable, stronger frequencies (called Alpha and Theta by researchers) normally this is achieved during sleep.
When we can reduce our brains frequencies while we are still awake, we can reach subconscious thoughts and bring them to the conscious level.
We can use this higher energy to improve memory and skills to learn new things. Breaking unwanted habits, improving health and healing, solve problems, achieve goals, getting new ideas and solutions to problems.
It's easy to go into a mental relaxation but you have to learn your body relax too. It takes a little longer for us to relax our body than relax the mind.
If you need adjust your body to feel yourself comfortable, do it! If you need to scratch it, do it.
Make it comfortable for you and you can relax better.
The more you train, the easier it will be to completely relax. Remember, the secret to success is discipline. Practice makes perfect.
You train and exercise your mind. The more you go into alpha, learn how to visualize, relax and tune into your intuition, the healthier and better your life will be. With practice, you will also be able to better use your intuitive feelings.
Meditation for Anxiety and Depression
Can you remember the last time you lay in bed and wrestled with your thoughts? You desperately want your mind to be calm, quiet, so you could get some sleep. But whatever you try, you will not be able to calm down your thoughts. Every time you force yourself not to think, your thoughts explode with renewed power. You tell yourself that you should not worry, but suddenly discover new things to worry about. You lose your strength, you feel fragile, exhausted, unhappy.
At work you can't be really present. You can't concentrate. Your body aches and your mind feels empty. It seems as if your life is beginning to slip through your fingers.
When you are in this state, it may feel impossible to escape. But you can find peace and feel satisfied again.
Many of us in the West have forgotten how to create a good and joyful existence. We try so much to be happy that we lack the most important parts of our lives and destroy the peace we seek.
Mindfulness has been clinically proven to halve the risk of depression in those who have suffered the most debilitating forms of the disease. It is at least as effective as antidepressants, and with none of their side effects. It is actually so effective that it is now one of the preferred treatments recommended in several countries around the world.
A typical meditation consists of focusing your full attention on your breathing as it flows in and out of your body. Focusing on each breath in this way enables you to observe your thoughts as they arise in your mind and, small and large, and to stop fighting against them. You will realize that thoughts come and go by themselves; that you are not your thoughts. You can see them as soap bubbles that arise and burst. You come to the deep understanding that thoughts and emotions (including negative) are transient. They come and they go, and you have the choice how to act on them or not.
Mindfulness is about observation without criticism. Be compassionate with yourself. When negative thoughts or stress move in your head, instead of taking everything personally, you learn to treat them as if they were black clouds in the sky and to observe them with kind curiosity as they pass by. Basically, mindfulness allows you to capture negative thought patterns before they pull you into a downward spiral. You will regain control of your life again.
Over time, mindfulness creates long-term changes in mood and levels of happiness and well-being. Scientific studies have shown that mindfulness not only prevents depression, but also positively affects the brain. Memory is improved, creativity increases and reaction times are faster.
Despite these proven benefits, many are still a little cautious when they hear the word "meditation". So before we continue, it may be good to dispel some myths:
New scientific findings have shown how emotional flows can lead to acute anxiety and even depression. But more importantly, these discoveries have also revealed the way to becoming a happier and more "centered" person by:
When you begin to feel unhappy, it is natural to try to think of the problem of being unhappy. You try to determine what makes you unhappy and find a solution. In the process, you can easily pick up previous regrets and provoke future concerns. This further lowers your mood. The inner critic, who lives in all of us, starts whispering that it is your fault that you should try harder, regardless of the cost. You will soon begin to feel separated from the deepest and wisest parts of yourself. You get lost in a seemingly endless cycle of self-assessment, because you are not the person you wish you could be.
We are drawn into this emotional quicksand because our mood is intimately linked to memory. The mind continually penetrates memories to find those that match our current emotional state. For example, if you feel threatened, the mind instantly feels memories of feeling threatened in the past so you can discover similarities and find a way to escape. It happens in a moment, before you are even aware of it. It is a fundamental survival knowledge that is appreciated by millions of years of evolution. It's incredibly powerful and almost impossible to quit.
It is normal to feel a little unhappy every now and then, but sometimes some boring thoughts end up in a cascade of unfortunate memories, negative feelings and judgment.
What's wrong with me? My life is a mess. What happens when they discover how pointless I really am?
Such self-attacking thoughts are incredibly powerful, and when they gain momentum they are almost impossible to stop. A thought or feeling triggers the next, and then the next. . . Soon the original idea - no matter how fleeting it has accumulated a number of similar feelings, has anxiety and fear and you have been crushed in your own grief.
You can't stop the triggering of unfortunate memories, self-critical thoughts and judgmental ways of thinking - but you can stop what happens to the next thought. You can stop the spiral from developing and trigger the next cycle of negative thoughts. You can stop the cascade of destructive emotions that can make you unhappy, worried, stressed, irritated or exhausted.
Mindfulness meditation teaches you to recognize memories and harmful thoughts when they arise. It reminds you that they are memories. They are like propaganda, they are not real. They are not you. You can learn to observe negative thoughts as they arise, let them stay awhile and then simply look at them dimming in front of their eyes. And when this happens, an extraordinary thing can happen: a deep sense of happiness and peace fills the void.
Mindfulness meditation does this by utilizing an alternative way that our minds can relate to the world. Most of us only know the analytical side of the mind. The process of thinking, judging, planning through past memories when looking for solutions. But the mind is also conscious. We are not just thinking about things, we are also aware that we are thinking.
Meditation creates greater mental clarity; sees things with pure open-minded awareness. It is a place from which we can witness our own thoughts and feelings when they arise. It disconnects the autopilot that forces us to react to things as soon as they happen.