We are starting off slowly in this challenge. And one good point in all of this is, that this isn't about rushing to become more mindful... :)
We have covered what being Mindful means to you. Important to define for yourself so you know what your starting point actually is. It helps you know what you expect from the challenge and yourself. Yesterday we connected to the breath. An amazing place to begin to stop and bring your awareness back to the present moment.
Today is about the formal practice - meditation, and in this case the sitting meditation.
Do a 10 minute sitting meditation (if you are experienced or feel you have more time, then sit for longer).
You can use the following instruction, an app or sign up of the mini mag on the front page and you will receive a free audio you can download. You can also youtube "Mindfulness sitting meditation" and use one of those.
- Sit on a chair or cushion, you can also lay down on the floor if that is more comfortable for you. The back should be straight and let the shoulders drop slightly towards the floor. Close your eyes or let them stay open, and find a focus point in front of you.
- Let your attention rest on your breathing. Follow your in-breath from the nose and its movement through the body to the stomach. Follow the out-breath up through the body and out through your nose. How deep in the body does the breath go?
- Let the focus be on the breath. Every time you discover that your attention has shifted away from breathing, observe what the mind is occupied with, and gentle bring your attention back to the breath. As best you can. not judging yourself, because your attention has shifted. It happens again and again and is completely natural.
- Next time your mind has wanderd off, pay attention to whether it is thoughts, feelings, or body sensations that has filled your awareness.
- At times your legs might begin to feel restless, or your nose starts to itch, there can be an unsetteled feeling in the body, you start to worry about what you need to do when you're done? It can be anything. Is it possible to observe what it is?
- Before the meditation ends bring your attention back to your breathing allow your attention to rest here before opening your eyes and gently take in the room.
Now write a post or grab your journal and write about your reflections, experience and share your story. If you already have a solid practice maybe reflect on what that practice means in your daily life. If you are a beginner what comes up for you when meditating?
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