The first exercise is very simple, but the power, the result, can be very great. The exercise is simply to identify inhalation as inhalation and exhalation as exhalation. When you inhale, you know that this is your inhalation. When you exhale, you are aware that this is your exhalation.
So the third exercise is to become aware of your body. When you practice mindful breathing, the quality of inhalation and exhalation will improve. There is more peace and harmony in your breathing, and if you continue to practice in that way, peace and harmony will penetrate the body and the body will benefit. Whether you're sitting, lying down, or standing, you can always release tension.
You can practice total relaxation, deep relaxation, sitting or lying down. While driving your car, you may notice the tension in your body. You're anxious to get there and don't enjoy the time you spend driving. When you reach a red light, you're anxious for the red light to turn into a green light so you can continue.
But the red light can be a sign. It can be a reminder that there is tension in you, the stress of wanting to get there as quickly as possible. If you recognize it, you can use the red light. You can sit back and relax, take the ten seconds that the light is red to practice conscious breathing and release tension in the body.
When you practice conscious breathing, you simply allow your breathing to occur. You realize it and enjoy it. The same goes for mindful walking. Every step helps you touch the wonders of life.
Sitting meditation is not necessary, there are practices to develop mindfulness in any body posture, such as standing or lying down. Some people find body scan meditation a useful way to cultivate body attention. Accept the present moment as it is without judging it so that you can use your energy to directly manage the circumstance in question. Mindfulness frees you from the tendency to react.
Throughout the practice, you may find yourself trapped in thoughts, emotions and sounds, wherever your mind goes, simply return to the next breath. And there is more and more research showing that when the brain is trained to be conscious, the physical structure of the brain is actually being remodeled. Daily guided meditations are also available through the smartphone app, or you can practice them in person at a meditation center. If you want to make mindfulness a part of your life, you probably want to consider working with a meditation teacher or instructor.
Similarly, if you want to learn to play classical guitar music, you'll practice in a particular way, such as working on scales or practicing synchronization. No, but since it's a beneficial practice, it's quite possible that you'll discover that the more you do it, the more beneficial it will be for your life. Whether you're working in the office, spending time with your family, or exercising, strive to live in the moment by practicing mindfulness. Mindfulness, like different musical genres, has many different methods, there is no “right” way to practice.
Combine meditation with the practice of mindfulness, which can be defined as a state of mind that involves being completely focused on the now so that you can recognize and accept your thoughts, feelings, and sensations without judging them. Learning to meditate with mindfulness is simple enough to practice on your own, but a teacher or program can also help you get started, especially if you practice meditation for specific health reasons. It takes brief trips to the past and the future to deal with practical matters, but your power lies in the present moment. Your intention to practice is associated with cultivating greater wakefulness and kindness in your life; this intention is very nourishing and a powerful form of personal care.
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