Mindfulness ...

It is widely believed that there are many benefits of incorporating the practice of mindfulness into our daily lives.

So what is mindfulness?

Put simply, it involves being aware of the present moment, rather than dwelling on the past or worrying about the future.

How can it be achieved?

Mindfulness can be attained through daily meditation, learning to focus on the moment, and by quietening your inner dialogue (the constant chatter that goes through your mind). At first it takes time to learn how to quieten down your inner voices and thoughts, but once you've mastered the practice of mindfulness it becomes a way of being.

If you find it hard to switch off your inner dialogue try sitting quietly, just listening to relaxation music for a while. When a thought arises, visualise it rising out of the top of your head, then floating away like a delicate feather. It becomes easier the more you practice.

Benefits include:

Reduced stress and anxiety levels

Better sleep

Improved relationship with your self and others

Better concentration

A sense of inner peace and wellbeing

More compassion - for your self and others

Increased self-awareness and desire for authenticity

It can bring about improvements in physical and emotional health

It can be an effective part of treatment for addictions and cravings

Mindfulness can help relieve physical and emotional pain

It can be practiced anywhere - for as short or as long a period of time as you like.

No money is necessary!

Practicing a mindfulness meditation is a fabulous way to start the day. Even just 10 minutes can make a difference. It enables you to begin each day with a feeling of calmness and clarity. Spending moments of mindfulness regularly throughout each day will help you to focus on what matters and put distractions aside.

A Basic Mindfulness Exercise
A basic mindfulness exercise begins with sitting down, or lying down, relaxing and breathing deeply.

Close your eyes and pay attention to your breathing, following the breath in and out a few times. Don't try to breathe in any particular way; just be aware of the breaths as they come in and out.

Then move your attention to your body, one part at a time, noticing any sensations of cold, hot, tight, sore or anything you can identify. Start with your feet, and work your focus upwards, spending a moment focusing on each part of your body in turn.

Spend a few more moments just breathing ... in ... out ... in ... out ...

You might be aware of the sounds in or outside of the room. Accept these sounds without judging, criticising or thinking about them. Just listen for a minute. ...

When you're ready, open your eyes and take a couple of moments to adjust...

When focusing on your body, your breath, and your immediate surroundings in this way, you are more fully "in the moment." A mindfulness exercise like this puts your mind in a receptive state while removing mental distractions that hinder clear thinking. It leaves you ready to work mentally. Do this before important tasks and you'll find you have more focus and concentration.

Mindfulness Quotes

The practice of mindfulness begins in the small, remote cave of your unconscious mind and blossoms with the sunlight of your conscious life, reaching far beyond the people and places you can see.
Earon Davis

Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.

Thich Nhat Hanh

The most precious gift we can offer others is our presence. When mindfulness embraces those we love, they will bloom like flowers.
Thich Nhat Hanh

If we imagine that our mind is like the blue sky, and that across it pass thoughts as clouds, we can get a feel for that part of it which is other than our thoughts. The sky is always present; it contains the clouds and yet is not contained by them. So with our awareness. It is present and encompasses all our thoughts, feelings, and sensations; yet it is not the same as them. To recognize and acknowledge this awareness, with its spacious, peaceful quality, is to find a very useful resource within. We see that we need not identify with each thought just because it happens to occur. We can remain quiet and choose which thought we wish to attend to. And we can remain aware behind all these thoughts, in a state that offers an entirely new level of openness and insight.

From: How Can I Help? Stories and Reflection on Service, by Ram Dass and Paul Gorman

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There are many, many books and CDs on mindfulness, if you'd like to know more. ..