![]() 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. 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. The important thing is that if you do find it helpful just continue to practice it and figure out, maybe from the inside, how it continues to bring value and grounding in your own life.įor more on the 3-Minute Breathing Space, see this guided meditation.For many of us, the word meditation brings up all kinds of mental obstacles. So, these are some of the speculations, my own ideas, about how to 3MBS is helpful. Because when we’re caught in multitasking, or automatic routines, often our attention is not really available to us, and it’s not really being guided or directed by our intentionality. And the movement of attention is one of the things that I believe is really helpful about the 3MBS. These are metaphors to describe the movement of attention. This happens in the configuration, if you will of an hourglass, which can be seen as having a wide opening, a very narrow neck, and a wide base. In the space of about 3 minutes we go from wide, to narrow, to wide again. Simply sitting down and allowing your attention to move in these different ways can be quite beneficial throughout the day.īut what exactly is going on with our attention? The 3MBS as we’ve designed it really is a lot about moving attention in specific ways to help us free ourselves or to get unstuck from some of these automatic routines. At one level, if you’re in the middle of an automatic, or multitasking moment, there is a place that you can move your mind to that allows you to step out of these routines and the the demands they place on our attention.
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