chickbion.blogg.se - Mindful minute

#MINDFUL MINUTE FULL#
#MINDFUL MINUTE PLUS#

Unclench the gluteal muscles (your seat) and unfurl your palms and fingers.

Release shoulders away from the ears and let shoulder blades melt down your back.

For one minute, see if you can allow the muscles of your face to soften a bit and relax-forehead, bridge of the nose, jaw, roof of mouth, tongue.

Take your Letting-Go Breath-breathe and sigh.

Where do you feel ease? Where might you release held tension?

Begin to scan the body, noticing and observing what’s present in your physical structure.

This can be done seated, standing, or lying down. Smooth and steady.įind what word(s) work best for you, start with your Letting-Go Breath, and then practice mantra meditation for one minute.īody Scan is a journey of consciously inviting areas of tension in the body to relax and let go. Some people like to use counting as the focus-for example, practicing the Square Breath with numbers as the mantra. Thich Nhat Hanh suggests the mantra Breathing in I calm myself. You might use these words coordinated with your breath: In–Out, or Here–Now. Let your word(s) be positive, directive, and affirming. The mantra becomes the touchstone to come back to, again and again. One breath at a time, you calm yourself and allow the body, mind, and breath to settle in together in a more peaceful way.Īs an anchor for your meditation, adding a mantra (one or a few words) to say silently to yourself can be helpful. Breathe and feel.Īs Thich Nhat Hanh says, “Conscious breathing is practicing peace.” By bringing your awareness to the breath for as little as one minute, you are practicing being present with all that is. Notice where you feel the breath-at the tip of the nose, flowing down the throat, in the chest or low belly. As you breathe simply and naturally, welcome your mind and attention to your body breathing. Eyes may close or remain open with a soft focus towards the earth.

Sit tall or stand, with head resting comfortably atop long spine and feet planted on floor hands rest on lap or, if standing, at your side or on back of chair.

As you notice you’ve spun off into thinking or judging, you kindly invite yourself back to the breath. Here, the breath becomes the anchor or touchstone for you to attach your attention to.

#MINDFUL MINUTE PLUS#

Then take another final Letting-Go Breath and consider whether A Little plus Often begins to equal A Lot. Allow integration as you notice what you’re aware of and anything that may have shifted.

This is sometimes called a clearing breath: big breath in to fill, and long breath out to release into the here and now.Īs you finish each meditation, release the point of focus and feel what you feel. To do this, take a full, deep breath in through the nose, and then open your mouth and exhale with an audible sigh. This is actually your meditation practice: welcoming yourself home, again and again, to the gift of presence.įor each meditation below, begin with the Letting-Go Breath. Simply notice that you’ve left the present moment and invite yourself back. As you choose to pause and settle within yourself to meditate, your mind will undoubtedly become distracted or get lost in an inner story about the past or future. Here is a menu of five Mindful Minute Meditations to practice anywhere, anytime, at home, at work, in the car, on a stroll, eyes open or closed.

#MINDFUL MINUTE FULL#

Why is this important, you may ask? Because you deserve your full attention and care. In this “A Little + Often = A Lot!” experiment, you will pause mindfully for just 60 seconds, and let go of any need to engage with doing for one minute, you allow yourself to ease into being, one breath at a time. You meet yourself with kindness and acceptance. Another way to think about mindfulness is that you choose to pause and show up for yourself, in the here and now, without reaction, analysis, or criticism. With mindfulness meditation, you simply pay attention, on purpose, to the present moment, without judgment (in the words of Jon Kabat-Zinn). Little meditative pauses, in doses of 60 seconds or more, sprinkled throughout the day, can add up to feeling calmer, more centered, and more connected. Yet the reality is that in as little as one minute of meditation you can begin to regulate your nervous system, shifting from the tension of stress mode to a more grounded, balanced state of being. Who has the time? There are so many distractions!” Yes, there will always be obstacles, the endless to-do list, all the shouldas and wouldas. For many of us, the word meditation brings up all kinds of mental obstacles.