Quick Steps to Mindfulness

Learn to enjoy a moment of happiness, at any time!  Follow these simple steps to Mindfulness and see the difference it makes for you!

Our lives are not about the past or the future, but the how true life is only available to us in the here and the now, and that is the place where our minds and our bodies are the most comfortable. Like finally being home after a stressful day, safe and sound.

Mindfulness is what allows us to see and feel happiness and calmness that is in our lives. This beautiful feeling is available to us in every moment of our daily life. Normally, when we breathe, we are not aware of our breath, it is a reflex action. But if we notice that breath and feel it as it goes into our body we will touch the simple miracle of being alive.

Most people are forgetful because they are not really living their lives but rather existing. They are not completely there a great deal of the time. Our brain is caught up in our worries, our fears, our anger, and our regrets. But these things concern either the past or the future. The most peaceful place we can exist in the current moment.

Mindfulness is when we are truly here, mind and body together, right here, right now! We breathe in and out mindfully, we bring our mind back to the present moment, and we are there. When our mind is with our body, we are experiencing the present moment. Then we are able to see the joy and happiness that comes naturally.

When we are mindful regularly, it becomes powerful. Our concentration becomes powerful, and when we are fully concentrated, we are better able to achieve our goals. We are calmer and more creative. We can make better decisions. We sleep better and we are more energetic.

Exercise #1: Mindful Breathing and Walking

This exercise is simply to identify the in-breath and the out-breath.

Notice that this is an in-breath, this is an out-breath. In order to notice our in-breath as an in-breath, we must bring our mind to ourselves. When we mindful, we are thinking of something. When we breathe mindfully, we notice that our breath comes in our body and it goes back out.

The object of our mindfulness, in this exercise, is our breath. We will simply focus our attention on our breath for a few moments. Breathing in, thinking, this is my in-breath. Breathing out, thinking this is my out-breath. When we do that, the mental racing will stop. That is the miracle of mindfulness. We don’t think of the past. We don’t think of the future. We don’t think of what we are going to fix for dinner, because we are focusing our attention, our mindfulness, on our breath.

Exercise #2: Concentration

We can do the second exercise while we breathe in. Simply follow our in-breath from the beginning to the end. If our in-breath lasts three or four seconds, then your mindfulness also lasts three or four seconds. Breathing in, think to yourself, I follow my in-breath all the way through. Breathing out, I follow my out-breath all the way through. From the beginning of our in-breath to the end of our out-breath, our mind is always there, watching the miracle of our breath. At this point, mindfulness becomes uninterrupted, and the quality of your concentration is improved.

If you are breathing in, and suddenly a thought comes into your mind, “What am I going to fix for dinner?” Don’t dwell on it. Just gently bring your mind back to your breath and continue to follow it all the way through. This the way we cultivate our mindfulness and our concentration. As you continue, your breathing will naturally and automatically become deeper and your breaths will become longer. Zero effort required on our part! Our body takes control and makes it happen.

Exercise #3: Being aware of Our Body

In the first exercise, we became aware of our in-breath and our out-breath. Because we have now generated the energy of mindfulness through mindful breathing, we can now use that energy to recognize our entire body.

“Breathing in, I am aware of my body. Breathing out, I am aware of my body.” This brings your mind completely back to your body. Mind and body become one. When our mind is with our body, we are experiencing the current moment, right here, right now. We are completely alive. We are in touch with the miracle that is life and the life that is available in ourselves and around us.

Exercise #4: Releasing Tension

Now that we are able to recognize our breath and our body, we are able to release the tension in our body. When we are completely aware of our body, we might notice there is tension or discomfort in a particular area of our body. This likely comes from stress in that part of your body. It might be caused from a physical stress or it might be caused from a mental stress. All mental stress is caused by thinking of either the past or the future. The tension and pain may have been accumulating for a long period of time. After time of stress, it will take a physical toll on our body.

In a sitting, lying, or standing position, it’s always possible to release tension. As we follow through on our breathing exercises, we can then focus on a particularly tight or painful area in our body and consciously work on releasing it. Think of the muscle stretching and relaxing. For example, if your shoulders feel tight, relax them and let them fall.

That is all there is! There are many ways we can get deeper into Mindfulness, but this is a way you can bring yourself back in to a calmer and healthier existence!  Namaste!

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