Mindfulness Meditation
What is Mindfulness?
Mindfulness is the trait, state, or practice of non-judgmentally focusing with a receptive awareness of sensations, feelings, thoughts, or external stimuli that arise in the present moment. It implies that you completely focus your mind on the present, what you’re doing, and the environment you’re in.
Mindfulness is a type of meditation. It is a relaxation technique that uses breathing techniques, guided imagery, and other techniques to assist the body and mind relax and reducing stress.
Problem-solving, everyday stress, or negative thinking can lead to stress, anxiety, and depression symptoms. Mindfulness activities can help you shift your focus away from this type of thinking and toward engaging with the world around you. It helps you clear your mind and focus on the present moment.
Mindfulness Meditation: My Definition
Growing the Divine Exchange:
• Finding Pure Peace in the presence of Jesus Christ moment by moment without judgement. Draw near to God and he will draw near to you (James 4:8).
• Healthy living begins with healthy thinking. Be kind to yourself.
• Meeting people where they are at. Love is the Law.
• Visualizing ourselves and each person as made in the image of GOD.
• Being humble, loving and forgiving.
It is a constant battle for the mind:
• Good versus evil. The evil one is the master of disguise and discouragement.
• We all have our demons. Quietness is the classroom to hear the word of GOD. Allow the Holy Spirit to organize your day.
• Let your mind, body and spirit relax in God’s presence. Know that you are worth of God’s unfailing Love and Mercy.
• Picture yourself running into the compassionate arms of Jesus Christ. Know that Jesus is all and in all.
Mindfulness Meditation Tips and Benefits
Brain Break:
Mental hygiene, mental discipline, Brain Yoga
Mental Floss:
Daily habit—grows empathy, kindness, compassion, joy, love and forgiveness.
Benefits:
• Opens our mind, body and spirit to the fruits of the Holy Spirit: Peace and Joy
• Grows brain neurons, helps us focus, increase productivity and performance
• Fosters imitating the life of Jesus Christ-humility, love and forgiveness
• Opens the flow of God’s grace and mercy-healing of mind, body and spirit
• Unites all in Love for GOD is Love! Deepens our love for God and each other
Types of Mindfulness Exercises
Below are some of the more structured mindfulness exercises:
Body scan meditation
Lie down on your back with your legs outstretched and your arms at your sides, palms up. Slowly and methodically focus your attention on each area of your body in order, from toe to head or head to toe. Any sensations, emotions, or ideas related to any region of your body should be noted.
Sitting meditation
Sit with your back straight, feet flat on the floor, and put your hands on your lap in a comfortable position. Focus on your breath traveling in and out of your body while breathing through your nose. If bodily sensations or thoughts arise during your meditation, take note of them and return your attention to your breathing.
Walking meditation
Find a peaceful spot 10 to 20 feet long and start walking slowly. Concentrate on the sensations of standing and the small movements that help you maintain your balance while you walk. When you reach the end of your road, turn around and walk again, paying attention to your feelings.
How to Practice Mindfulness
Control the Breath
Focusing on breathing allows us to calm the mind, relax the body and renew our spirit. A simple “Breathe in, Breathe out” exercise is the foundation for healing. The 4-7-8 Breathing Exercise is also an easy yet beneficial breathing exercise.
Try to sit down, take a deep breath, and close your eyes when you’re having negative thoughts. Concentrate on your breath as it enters and exits your body. Even a minute of sitting and breathing can assist.
Attitude of Gratitude
Gratitude has great benefits, from improving our mental health to enhancing our interpersonal relationships. Gratitude allows you to see the small victories in life. It’s not difficult to increase your capacity for gratitude. It only takes a little practice.
Let praise and thankfulness rule in your heart. Center your entire being on the Lord and focus your eyes on the prize
“Thank you, God, for another day on earth and an open heart with the courage to do your will.”
Positive Affirmation
Positive affirmations are phrases that you repeat to yourself that reflect a desired outcome or persona. Your brain uses these words, images, or attitudes to overcome negative thoughts and reprogram your perspective. The phrase derives from the Latin word affirmare, which means to strengthen or grow firm.
“May I be happy, May I be humble, May I be peaceful, May I be loved.” Repeat with “May you…” then with “May we…”
“Jesus, I trust you, Jesus I love you.”
“Our God is an awesome God…”
“With God, all things are possible (Mathew 19:26).”
“Jesus, please help me. The battle is now Jesus’s and our role is to trust.”
Are You Mindful or Mindless?
• Do you notice shifts in your emotions and their effect on your thoughts and behavior?
• Do you often operate in ‘autopilot’ mode?
• Do you notice changes in your body such as in your muscles in your breath rate?
• Does your mind wander off thinking about the past or future?
• Can you easily describe your emotions, experiences, or perceptions with words?
• Do you criticize or judge any of your thoughts, emotions, or perceptions as abnormal or wrong?
Integrating Mindfulness
Integrate mindfulness into your daily life outside of meditation by remembering the acronym STOP.
Stop what you’re doing.
Take a few deep breaths.
Observe internal & external states.
Proceed more mindfully.
Resources:
Headspace: Meditation App, 10 for 10 | Fully Present by Susan Smalley & Diana Winston | Buddha’s Brain by Rick Hanson | Mindful-based Mind Fitness Training | Mindfulness Based Stress Reduction by Jon Kabit-Zinn | Overdrive.com: free meditation ebooks & audiobooks for Navy and Army | YouTube.com: hundreds of recorded guided meditations and classes | Yoga Nidra: guided meditation for sleep
