These terms are everywhere nowadays, but I’m not sure everyone understands them. For one thing, mindfulness is the opposite of a full mind. My mind, perhaps not unlike yours, is generally wandering around full of worries about the future, thoughts about the past, and stories that don’t necessarily have anything to do with what is happening right now.
Mindfulness is the mental state in which one focuses awareness fully on the present moment, paying attention to breath and other body sensations, and letting any distracting thoughts that appear pass without judgment.
Meditation is a tool - an intentional practice employed to cultivate mindfulness and help you
concentrate on being more aware. There are many types of meditation that can help achieve a state of mindfulness, such as breath-awareness meditation, chanting or mantra-based meditation, or guided visualization.
However, mindfulness doesn’t have to include formal meditation. It can be practiced during everyday activities, like cooking, cleaning, walking or running.
Several studies have shown beneficial effects of mindfulness practice on general health, pain management, reducing anxiety/depression and increasing a sense of well-being. In studies looking at brain structure, scientists have documented significant changes in gray matter volume and cerebral cortical thickness in people who received mindfulness training. A study of long-term meditators even found significantly lower rates of annual brain tissue loss with aging, specifically in regions that have a role in emotional/cognitive integration.
Given all those benefits, why not give it a try, especially as we approach a potentially stressful time going into the holidays, followed by all the changes the New Year promises to
bring! Below, you will find a guide to a simple meditation exercise.
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Post by: Nadia Fike
Read more: 1.Blanck,P et al. Effects of mindfulness exercises as stand-alone intervention on symptoms of anxiety and depression: Systematic review and meta-analysis. Behaviour Research and Therapy,Volume 102, March 2018, Pages 25-35. 2. Yang, CC., Barrós-Loscertales, A., Li, M. et al. Alterations in Brain Structure and Amplitude of Low-frequency after 8 weeks of Mindfulness Meditation Training in Meditation-Naïve Subjects. Sci Rep 9, 10977 (2019). https://doi.org/10.1038/s41598-019-47470-4
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A Meditation by Bev Paul
Would you like to be in control of your constant thoughts during any given day? What if you could choose what you think about or do NOT think about? Imagine intentionally having PEACE in your mind and yourself.
How about some quiet time for your mind – right now!
· First, sit yourself down into a very comfortable, quiet & safe place.
· Take a nice deep breath. Feel your body relaxing a little bit. Nice.
· Close your eyes. Watch to see what color pops into your mind. Pretty.
· See this color slowly going from the top of your head down to your toes.
· Watch it slowly flow out from your toes into the entire room. Calming.
· Take another slow breath.
· Now in your mind, see an image of one of your favorite places in nature.
· With your eyes closed, what do you see? Notice every detail & how happy you are.
· As you look around, you notice a field of flowers. Take in their essence, color, texture, and beauty.
· One flower will stand out as the most significant to you. Pick it up & hold it.
· Take another slow breath. See every detail of this flower. A lovely moment.
· Sit with this flower for a while. Listen…
· When you are ready to return to your room, put the flower down & say thank you.
· Keep your eyes closed as you breathe deeply into your body.
· Feel yourself slowly returning to your chair.
· When you are ready - Wiggle your toes. Wiggle your fingers. Open your eyes and feel your peaceful heart. Recreate this feeling whenever you want!
Now you know the basics of “Meditation and Mindfulness”. You created presence, calm, and happiness for yourself. You now have the memory of this journey whenever you choose to use it. REMEMBER the feeling of your spot in nature and your special flower. CHOOSE that feeling repeatedly. Practice and you can become a master of your mind. Have fun creating all kinds of simple, lovely, and positive experiences using this new tool. Enjoy, breathe, and relax…
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By: Bev Paul
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