Mindfulness is non-denominational
First let's get past some common misconceptions. You don't have to be a yogi or a buddhist to practice mindfulness, and no, meditation is not anti-Christian either. Mindfulness means being "aware" of our thoughts and not letting them control us or run amok like a monkey on a tree that jump from here to there willy nilly.
First we'll examine what it means to be mindful. Then we'll talk about the many benefits, and finally I'll share some simple steps you can take to implement mindfulness into your day.
Mindlessness
Until next time, keep looking up!
Ariel Paz
Mindlessness
Unless we make a conscious effort to tame and train our minds, our thoughts can steal our peace and our joy. Did you know our thoughts determine our feelings and our actions, often without us even realizing it? Did you finish off that cake or bag of chips because you were hungry - or - because you really just weren't paying attention?
Much of the time we operate on routines, schedules, and habits - kind of like being on auto-pilot. We are so used to moving fast in an endless race to accomplish more, more, we plan -actually overplan -our days to the max, the cellphone our constant companion, and then when our head hits the pillow at night we wonder where did the day go. Did I enjoy it? Was I really present? Did I make choices that are in line with my values? Was I kind? Patient? If the answer to these questions is no, today I am going to share a technique to help us all with this unproductive and stressful way of living.
Personal Story
I've often been told "You think too much" or "You're a deep thinker" and maybe so, having worked in an analytical career for over 30 years. My job was all about problem solving and finding links, patterns, and root causes. Add to that the added pressure of being a single mom and having to handle everything myself, my mind was on overdrive for decades. It was only until the chronic migraines hit me full force that I realized I needed to give my brain some time off and that's when I discovered meditation.
Mindfulness meditation.
Mindfulness meditation.
Now for those who may be new to this technique, there are many different kinds of meditation. This post is going to focus on what is called mindfulness meditation or vipissana meditation. In other words, we will be discussing a method on how to train our minds to be more attentive to the present moment, with acceptance and without judgment. It is a skill that will serve us well in many areas of our lives and you can learn it right in the comfort of your home. You don't need any special tools or equipment. All you need to start is 15 minutes a day by yourself. That's it. You can carve out 15 minutes a day to live a life more fully engaged, right?
Meditation has Christian Roots.
But first, let's address the common concern many people have about meditation. It seems meditation has gotten a bad rap, especially among Christians, many of whom balk at the very word.
But first, let's address the common concern many people have about meditation. It seems meditation has gotten a bad rap, especially among Christians, many of whom balk at the very word.
Some disdain or dismiss it, thinking it is ungodly or against their religious beliefs. I would like to put your fears at rest. There are many verses of Scripture that encourage us to manage our thought life. One of them is 2 Cor 10:5 which exhorts us to "Take every thought captive". Colossians 3:2 says "Set your mind on things above, not on earthly things,".
The Apostle Paul knew the value of controlling our thoughts and not allowing them to control us. We are also encouraged to "Be still and know that I am God". When we sit ourselves down and settle our minds for a few minutes, we release stress and tension and we are able to sift through the cacophony of inner voices that chatter at us during the course of the day. Calming the mind is not the only benefit of meditation.
Many Physical Benefits.
Here are some additional benefits that may interest you:
- Lowers oxygen consumption.
- Decreases respiratory rate.
- Increases blood flow and slows the heart rate.
- Increases exercise tolerance in heart patients.
- Promotes a deeper level of relaxation.
- Reduces blood pressure
- Reduces anxiety attacks by lowering the levels of blood lactate.
- Decreases muscle tension (any pain due to tension) and headaches.
- Enhances the immune system. Research has revealed that meditation increases activity of 'natural-killer cells', which kill bacteria and cancer cells.
There are tons of books and now websites and apps that offer to teach us how to meditate. Some of them can be unnecessarily complicated and confusing. Websites and apps usually involve a fee at some point. Today I am going to share an introduction and some simple steps to help you begin your meditation practice at home and for FREE!
Strengthen Your Spiritual Muscle
Yes, meditation is a practice. It is a spiritual discipline just like reading your favorite sacred text or praying daily. Think of it as sending your mind to the gym.
Many Physical Benefits.
Here are some additional benefits that may interest you:
- Lowers oxygen consumption.
- Decreases respiratory rate.
- Increases blood flow and slows the heart rate.
- Increases exercise tolerance in heart patients.
- Promotes a deeper level of relaxation.
- Reduces blood pressure
- Reduces anxiety attacks by lowering the levels of blood lactate.
- Decreases muscle tension (any pain due to tension) and headaches.
- Enhances the immune system. Research has revealed that meditation increases activity of 'natural-killer cells', which kill bacteria and cancer cells.
There are tons of books and now websites and apps that offer to teach us how to meditate. Some of them can be unnecessarily complicated and confusing. Websites and apps usually involve a fee at some point. Today I am going to share an introduction and some simple steps to help you begin your meditation practice at home and for FREE!
Strengthen Your Spiritual Muscle
Yes, meditation is a practice. It is a spiritual discipline just like reading your favorite sacred text or praying daily. Think of it as sending your mind to the gym.
Just as we train our physical bodies to perform at their optimum level, so our minds need to be trained to perform well. We are constantly barraged by external sensory input: cell phones, noises, traffic, loud music, texting and people talking. No wonder we have trouble hearing from God with so much input coming at us all the time. Just like defragging the memory on our laptops, it is important to clear out the mental clutter and basically do a reboot on our minds.
A Simple Mindfulness Routine
1. Get alone and quiet.
Find a time of day or night, preferably both, where you can get quiet for 10 - 20 minutes. Make sure the cell phones are off and tell the family you are taking a quiet time break. Encourage them to take one as well.
2. Get comfortable.
Make sure your clothing is loose and comfortable and the room temperature is appropriate. We want to eliminate anything that could distract us from being present.
3. Sit in a comfortable position.
Use a chair or sit on the floor, carpet, or a mat. Use a cushion, pillow, or a folded blanket if you like more support. Make sure you sit up straight with an erect spine. I like to sit in half-lotus which is cross-legged with one foot on top of the other knee.
4. Close your eyes.
Rest your hands either in your lap or on your knees palms up.
5. Begin to focus on your breathing.
Many of us only breathe very shallowly, thru our upper chest. Start breathing through your lower belly rather than your chest. As you settle, your breathing will get slower and fuller. Place your hands on your belly to make sure it is rising and falling with each breath until you get the hang of deep abdominal breathing as opposed to shallow chest breathing.
6. Scan your body.
Relax and release any tension or tightness in your muscles. Relax your shoulders, your face, your jaw, your hips, etc.
7. Once you have completed the body scan, continue to focus on your breath.
The breath becomes a focal point of your practice. Observe the air coming in and out through your nostrils. Observe the length of your breaths. Keep your mind focused on your breathing. You will notice many thoughts come into your mind. This is natural at first. Notice the thoughts and let them float by like clouds. As your breathing slows down, so will your thoughts. Continue to bring your attention back to your breath each time it wanders.
8. Resist the urge to keep checking the clock.
If you'd like, set an alarm. The longer you can sit the more relaxed and focused you will become. You will feel refreshed, relaxed, and energized to go about the rest of your day. Meditation is also a great practice to do at night before bedtime. It quiets the mind and prepares it for a restful night's sleep.
As you can see, beginning a meditation practice is not all that difficult. The benefits you will receive are well worth the time you put into it. Like anything else, implementing a regular meditation time means decluttering your life to make room for what is truly valuable and useful. Turn the television off sooner and use that time to meditate.
For Reflection
Are you open to trying meditation? Pause a few times during the day and examine what exactly you are thinking about. Mindfulness practice is particularly helpful especially when having a stressful day. Start by sitting quietly with your eyes closed for 5 minutes and observing your breathing.
A Simple Mindfulness Routine
1. Get alone and quiet.
Find a time of day or night, preferably both, where you can get quiet for 10 - 20 minutes. Make sure the cell phones are off and tell the family you are taking a quiet time break. Encourage them to take one as well.
2. Get comfortable.
Make sure your clothing is loose and comfortable and the room temperature is appropriate. We want to eliminate anything that could distract us from being present.
3. Sit in a comfortable position.
Use a chair or sit on the floor, carpet, or a mat. Use a cushion, pillow, or a folded blanket if you like more support. Make sure you sit up straight with an erect spine. I like to sit in half-lotus which is cross-legged with one foot on top of the other knee.
4. Close your eyes.
Rest your hands either in your lap or on your knees palms up.
5. Begin to focus on your breathing.
Many of us only breathe very shallowly, thru our upper chest. Start breathing through your lower belly rather than your chest. As you settle, your breathing will get slower and fuller. Place your hands on your belly to make sure it is rising and falling with each breath until you get the hang of deep abdominal breathing as opposed to shallow chest breathing.
6. Scan your body.
Relax and release any tension or tightness in your muscles. Relax your shoulders, your face, your jaw, your hips, etc.
7. Once you have completed the body scan, continue to focus on your breath.
The breath becomes a focal point of your practice. Observe the air coming in and out through your nostrils. Observe the length of your breaths. Keep your mind focused on your breathing. You will notice many thoughts come into your mind. This is natural at first. Notice the thoughts and let them float by like clouds. As your breathing slows down, so will your thoughts. Continue to bring your attention back to your breath each time it wanders.
8. Resist the urge to keep checking the clock.
If you'd like, set an alarm. The longer you can sit the more relaxed and focused you will become. You will feel refreshed, relaxed, and energized to go about the rest of your day. Meditation is also a great practice to do at night before bedtime. It quiets the mind and prepares it for a restful night's sleep.
As you can see, beginning a meditation practice is not all that difficult. The benefits you will receive are well worth the time you put into it. Like anything else, implementing a regular meditation time means decluttering your life to make room for what is truly valuable and useful. Turn the television off sooner and use that time to meditate.
For Reflection
Are you open to trying meditation? Pause a few times during the day and examine what exactly you are thinking about. Mindfulness practice is particularly helpful especially when having a stressful day. Start by sitting quietly with your eyes closed for 5 minutes and observing your breathing.
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Thanks for reading, and stay tuned as we learn more on how to ignite the power within so you can take back your life and discover YOUR destiny!
Until next time, keep looking up!
Ariel Paz
mindfulness quotes
ReplyDeleteThank you and do check out my other posts on mindfulness.
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