mindfulness technique

FOUR SIMPLE STEPS TO MINDFULNESS

 

Meditation is the glue that holds the mindfulness puzzle together. We believe by doing as little as 10-15 minutes a day you can reap all of the benefits listed in our program and live and healthy happy life.

Meditation is learning the art of being in the moment while either not thinking or accepting the thoughts as they come in. Mindful meditation is by far the easiest form of meditation and the one we recommend for beginners.

 

Stage 1 – Creating your environment

  • Find a quiet space with no interruptions.
  • Turn off all technology so you have no distractions.
  • Think about how long you will meditate for – 10 minutes minimum.
  • Sit in a chair ( not an armchair)– make sure both feet touch the floor firmly or sit on a cushion or mat with legs crossed.
  • Posture must be upright.
  • We always recommend you not do it on your bed or lying down.
  • Wear some comfy clothes.
  • Become aware how you are feeling at this point.

 

Stage 2 – Meditation

  • Become aware of your posture and pose.
  • Eyes open scanning the room not focusing on anything in particular.
  • Close your eyes.
  • Take 3 – 5 deep breaths, focusing on letting out all bad stress and anxiety on the breath out. Breathe in through nose out through mouth on those big breaths.
  • Now go back to a normal breath.
  • Focus and become aware of the tension in your body.
  • Focus back on that tension and these areas.. feet, knees, jaw, shoulders, back and pelvis and the top of head. Scan up and down the body.
  • Do this for the first 2-3 minutes.

 

Stage 3 – Breathing

  • For the next 5-7 minutes we want to focus only on your breathing and the rise and fall of your chest
  • Keep checking in on how you are feeling
  • If you feel your mind drift off thinking about dinner, kids, your date tomorrow, new shoes you want – if this happens focus back into the rise and fall of the chest
  • It’s all about focusing on the now
  • Remember not to judge the thoughts that come in, we all get them
  • I heard a great analogy “Imagine you are sitting at a train station platform and the train stops, door opens and your thoughts go in and leave again”
  • Over time you will start to feel and notice gaps in thoughts – This means you are becoming more aware
  • Now you are meditating – I would recommend do 10 – 20 minutes as a newbie
  • The longer you stay in this meditative state you will learn to just accept it.
  • You can learn to meditate for as long as you want. 

 

Stage 4 – Returning

  • Make sure you have set your alarm
  • Once alarm goes off gently allow yourself to become aware of your surroundings
  • Open your eyes
  • Make a note how you are feeling – Very important to do this before and after you meditate so you can start to become aware of the now
  • We would love everybody to meditate every day but sometimes life takes over, but if you are too busy to meditate means you really do need it
  • Start off with 4-5 days a week for 10 minutes and increase it from there. From experience, if you have missed 2 or 3 days you will notice it and it will be something that just becomes part of your life

 

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