Mindfulness in Nature

Source: dreamstime_m_75404442

The mindfulness style of meditation relaxes attention, leading to a more open, spacious sort of awareness. While many programs and authors are currently using the term mindfulness as an umbrella to include all types of meditation, I am using it in a much more specific way. I like the definition proposed by Jon Kabat-Zinn, founder of Mindfulness-Based Stress Reduction. He defines mindfulness as “awareness that arises through paying attention, on purpose, in the present moment, nonjudgmentally” (Kabat-Zinn, 2016).

It is a calm awareness of your thoughts, bodily sensations, feelings, perceptions, and even consciousness itself. It is the process of observing what is happening right now, in this moment, with curiosity yet without attachment. It is witnessing and accepting things as they are without grasping for things we like or pushing away things we don’t like.

How to Practice Mindfulness

First, I think it is important to note that mindfulness can be both a formal and informal practice and that both are important. Formal practice is what generally comes to mind when we hear the word meditation. This might be sitting on your meditation cushion every morning and watching your thoughts float by like clouds across the sky, or it might be attending a mindful yoga class or participating in a meditation group at your local wellness center.

All of these examples describe times (and spaces) dedicated to cultivating a mindful attitude. This is how we build our mindful muscles. Think of formal practice as your mindfulness exercise routine—going to the mental gym to build your mental muscles.

We may also extend this type of awareness to our everyday lives. This is what is meant by informal practice. For example: can you be aware of your thoughts, feelings, and bodily sensations while you are sitting at a stoplight? While grocery shopping? Walking the dog? Having a conversation?

This third-person awareness of the present moment creates the capacity to notice what is actually happening rather than focusing on worries and concerns related to what has happened in the past or what might happen in the future. The idea with an informal practice is to increase the capacity to shift into a mindful type of awareness when you might ordinarily be in autopilot mode. Here are a few tips and practices you might try:

Mindfulness in Action

Slow Down: By definition, mindfulness means paying attention in the present moment. This is impossible if you are going 1,000 miles per hour. Experiment with ways in which you can slow down: drive slower, turn off your phone, take leisurely walks, take a break during your workday, take a nap, relax your breathing, spend time alone, and meditate.

Daily Mindfulness Activity: Choose a daily activity—something that you normally do on autopilot without much conscious awareness, such as brushing your teeth, walking the dog, doing the dishes, or eating a meal. For the next week, intentionally pay full attention to what is happening in that moment. If you are cleaning your house, see if you can just clean your house. Without thinking of everything else that needs to be done, without mentally complaining, without fantasizing about your next vacation—just clean the house.

Notice sensory information. What do you see, hear, feel, smell? Notice any bodily sensations. What do your muscles feel like as you move through the house and engage in various activities? Notice how shifting your attention changes the experience.

Qigong as Mindfulness

Source: Jeff Tarrant / Used with permission

Formal Mindfulness Meditation: Spend a few moments allowing the body to settle. Feel the weight of the body being supported by your chair or meditation cushion. Let go of any unnecessary tension in the body.

After you begin to feel settled and relaxed, observe with all your senses. What do you hear? What do you see in your mind’s eye? What emotions are present? What bodily sensations do you notice? What thoughts? Whatever sensation, event, or thought seems to have the most salience, simply allow them to be present. Without judgment, gently observe and notice, recognizing whatever has shown up as a movement of the mind. Allow it to pass naturally.

There is no need to push away experiences that are negative. There is no need to cling to experiences that are positive. Invite an attitude of openness and curiosity to each experience. Each experience is impermanent and will naturally move through your awareness like clouds across the sky. Simply observe, allow, and let go.

Mindfulness Essential Reads

Nature: Find a spot in nature where you can sit comfortably for 15 to 30 minutes. You can also find a spot that is indoors with a view of nature or use an immersive nature scene in virtual reality. Whatever the location, make sure that you are comfortable. Spend a few moments settling in, becoming centered and grounded, then allow the breathing to naturally slow and invite tight muscles to relax.

When you feel settled, tune in to the environment. Without actively scanning, allow the sensory experience of the environment to wash over you. What do you see? Hear? Feel? Smell? Notice how the sights, sounds, and tactile sensations impact your thoughts, feelings, and body. As much as possible, do not seek with the senses; simply “be” with whatever is present.

Movement: Practices such as qigong, tai chi, and yoga can bring an element of movement into the meditation. However, it is also important to recognize that mindfulness is about your attention, not the activity. You can just as easily do yoga mindlessly as you can mindfully; it all depends on your attitude. If you are fully present in the moment without additional commentary or judgment, then it is mindfulness.

Movement practices can facilitate this type of awareness by providing specific and direct body-based sensations. Noticing alignment, connecting with the heavy grounded feeling in the legs and feet, relaxing the muscles, minimizing effort, and engaging the desired muscle groups are all body-based sensations that can be directly observed in these practices. In addition, you can also notice what the movements and postures elicit. Do any feelings arise? Thoughts? Are you concerned with impressing the teacher? Are you concerned with impressing the other students? Are you competitive? Are you judgmental of yourself or others? All of this can be observed in the present moment as an act of mindfulness.

Adapted from Tarrant, J. (2017). Meditation Interventions to Rewire the Brain.

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What Is Mindfulness?

The mindfulness style of meditation relaxes attention, leading to a more open, spacious sort of awareness. While many programs and authors are currently using the term mindfulness as an umbrella to include all types of meditation, I am using it in a much more specific way. I like the definition proposed by Jon Kabat-Zinn, founder of Mindfulness-Based Stress Reduction. He defines mindfulness as “awareness that arises through paying attention, on purpose, in the present moment, nonjudgmentally” (Kabat-Zinn, 2016).

It is a calm awareness of your thoughts, bodily sensations, feelings, perceptions, and even consciousness itself. It is the process of observing what is happening right now, in this moment, with curiosity yet without attachment. It is witnessing and accepting things as they are without grasping for things we like or pushing away things we don’t like.

Mindfulness in Nature

Source: Everst/Dreamstime

How to Practice Mindfulness

First, I think it is important to note that mindfulness can be both a formal and informal practice and that both are important. Formal practice is what generally comes to mind when we hear the word meditation. This might be sitting on your meditation cushion every morning and watching your thoughts float by like clouds across the sky, or it might be attending a mindful yoga class or participating in a meditation group at your local wellness center.

All of these examples describe times (and spaces) dedicated to cultivating a mindful attitude. This is how we build our mindful muscles. Think of formal practice as your mindfulness exercise routine—going to the mental gym to build your mental muscles.

We may also extend this type of awareness to our everyday lives. This is what is meant by informal practice. For example: can you be aware of your thoughts, feelings, and bodily sensations while you are sitting at a stoplight? While grocery shopping? Walking the dog? Having a conversation?

This third-person awareness of the present moment creates the capacity to notice what is actually happening rather than focusing on worries and concerns related to what has happened in the past or what might happen in the future. The idea with an informal practice is to increase the capacity to shift into a mindful type of awareness when you might ordinarily be in autopilot mode. Here are a few tips and practices you might try:

Mindfulness in Action

Slow Down: By definition, mindfulness means paying attention in the present moment. This is impossible if you are going 1,000 miles per hour. Experiment with ways in which you can slow down: drive slower, turn off your phone, take leisurely walks, take a break during your workday, take a nap, relax your breathing, spend time alone, and meditate.

Daily Mindfulness Activity: Choose a daily activity—something that you normally do on autopilot without much conscious awareness, such as brushing your teeth, walking the dog, doing the dishes, or eating a meal. For the next week, intentionally pay full attention to what is happening in that moment. If you are cleaning your house, see if you can just clean your house. Without thinking of everything else that needs to be done, without mentally complaining, without fantasizing about your next vacation—just clean the house.

Notice sensory information. What do you see, hear, feel, smell? Notice any bodily sensations. What do your muscles feel like as you move through the house and engage in various activities? Notice how shifting your attention changes the experience.

Formal Mindfulness Meditation: Spend a few moments allowing the body to settle. Feel the weight of the body being supported by your chair or meditation cushion. Let go of any unnecessary tension in the body.

After you begin to feel settled and relaxed, observe with all your senses. What do you hear? What do you see in your mind’s eye? What emotions are present? What bodily sensations do you notice? What thoughts? Whatever sensation, event, or thought seems to have the most salience, simply allow them to be present. Without judgment, gently observe and notice, recognizing whatever has shown up as a movement of the mind. Allow it to pass naturally.

Mindfulness Essential Reads

There is no need to push away experiences that are negative. There is no need to cling to experiences that are positive. Invite an attitude of openness and curiosity to each experience. Each experience is impermanent and will naturally move through your awareness like clouds across the sky. Simply observe, allow, and let go.

Qigong as Mindfulness

Jeff Tarrant / Used with permission

Nature: Find a spot in nature where you can sit comfortably for 15 to 30 minutes. You can also find a spot that is indoors with a view of nature or use an immersive nature scene in virtual reality. Whatever the location, make sure that you are comfortable. Spend a few moments settling in, becoming centered and grounded, then allow the breathing to naturally slow and invite tight muscles to relax.

When you feel settled, tune in to the environment. Without actively scanning, allow the sensory experience of the environment to wash over you. What do you see? Hear? Feel? Smell? Notice how the sights, sounds, and tactile sensations impact your thoughts, feelings, and body. As much as possible, do not seek with the senses; simply “be” with whatever is present.

Movement: Practices such as qigong, tai chi, and yoga can bring an element of movement into the meditation. However, it is also important to recognize that mindfulness is about your attention, not the activity. You can just as easily do yoga mindlessly as you can mindfully; it all depends on your attitude. If you are fully present in the moment without additional commentary or judgment, then it is mindfulness.

Movement practices can facilitate this type of awareness by providing specific and direct body-based sensations. Noticing alignment, connecting with the heavy grounded feeling in the legs and feet, relaxing the muscles, minimizing effort, and engaging the desired muscle groups are all body-based sensations that can be directly observed in these practices. In addition, you can also notice what the movements and postures elicit. Do any feelings arise? Thoughts? Are you concerned with impressing the teacher? Are you concerned with impressing the other students? Are you competitive? Are you judgmental of yourself or others? All of this can be observed in the present moment as an act of mindfulness.

Adapted from Tarrant, J. (2017). Meditation Interventions to Rewire the Brain.

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Mindfulness is a concept that has been around for a very long time. It is said to have ties to Hinduism and Buddhism and even yoga, but it is only in the last couple of years that it has really taken a place of prominence in the western world. The mindfulness movement that is practised and discussed in places such as Ireland is not really connected to religion and is much more based in the practice of self-awareness and how this can help your mental wellbeing. 

I have been fortunate to have worked with very talented people throughout the course of my career. One who has been particularly helpful in my mindfulness journey is Dr Michelle O’Driscoll, who has a PhD in Stress Management and a professional Diploma in Teaching of Mindfulness. 

This week I am sharing some of the foundation of mindfulness practices she has taught me and some of the ways you can bring mindfulness into your own life. I am also sharing a delicious recipe for Bircher Muesli.

First, what is mindfulness and what do I mean when I say, ‘mindfulness practices’?

Mindfulness can be summed up with three words — ‘awareness’, ‘allow’ and ‘action’. They describe the process of waking up to what is happening in our own lives, to difficult emotions and situations, looking at how to deal with these emotions, and learning how to act and respond to these situations differently. Mindfulness can be described as a muscle you must strengthen so you can apply it in everyday life.

That means appreciating the good and dealing appropriately with the bad, rather than letting it overwhelm you. Mindfulness can be practised informally in your daily life, and can be done by being consciously aware of emotions and actions and being in communication with yourself throughout the day mentally. Mindfulness can take a more formal daily practice if you choose to set time aside to meditate or journal.

Why is mindfulness something you should think about doing? Often when we go about our daily lives we are operating on autopilot. This happens to everyone throughout their life. You may not even notice it’s happening and it only takes someone asking you something like, “Jeez, did you see the new shop that opened up?” or “Did you see X painted their house?”. When we are operating on autopilot we are often unaware of the little changes that are happening around us because we are so stuck in our heads and routines.

Ask yourself, have you driven to work but not remembered the road you just drove on? Have you been in a conversation yet not really heard what someone has said? Practising mindfulness can help us become more aware of our present moments and to appreciate the experiences we have often taken for granted. Being mindful can also help us deal with issues more appropriately, examining whether a train of thought is helping us be more productive or hindering us. Becoming more aware will not only help you recognise the good you are experiencing, but it can also help to recognise signs of stress or anxiety, and ultimately help you deal with these feelings more productively.

What are some things you can do to help you strengthen your awareness muscle? Pick an activity or action that you complete daily and try to engage your senses. This could be your morning commute; don’t listen to any music, radio or podcasts for a change and instead look around and take note of what you see, hear or smell. Try not to let your mind wander and keep engaged in the activity. Try to take note of a ‘pleasant’ and an ‘unpleasant’ experience and reflect on them. What are your thoughts, what are your emotions and what is your body feeling in these situations?

For many of us it can sometimes feel that we’re not actually living life. On autopilot, we tend to just stick to a routine and do the same things, so it’s important to recognise this and take control of your thoughts and experiences. Life is something that is simply happening to us. I have found mindfulness to be so helpful in bringing me out of my head and engaging myself in the world around me much more. This is just a foundation of mindfulness and I encourage you to take a deeper dive into this practice and see if it helps you as it has for me.

Bircher Muesli

recipe by:Derval O’Rourke

This is a quickly prepared recipe and, when left overnight, is good to go for your breakfast.

Preparation Time

 10 mins

Ingredients

• 200g jumbo oats

• 400ml milk of choice

• 125g plain Greek or natural yoghurt

• 2 tbsp maple syrup / honey

• 2 tbsp chia seeds

• 2 tbsp chopped hazelnuts

• 2 tbsp chopped almonds

• Pinch of salt

• ½ – 1 tsp cinnamon

• 2 large apples, grated

• Seeds, nuts, berries, of your choice for topping

Method

1. Add the oats to a large bowl. Add the milk, yoghurt, maple syrup or honey, chia seeds, nuts, salt and cinnamon to the oats. Mix well to combine.

2. Place in the fridge overnight. In the morning add the grated apple, mix well before serving it topped with nuts, seeds, berries of choice and a little more maple syrup or honey if desired.

3. Note: You can use gluten-free oats and dairy-free milk and yoghurt depending on your preferences.

Wellness Tip: Go for a walk outside with nothing but your mind open. Take a look at your surroundings, take in the sounds you, the sights and the smells that surround you and be present in that moment.

Fitness Tip: Try to bring mindfulness into your fitness routine. Ask yourself, “Am I listening to what my body needs or wants right now?” “Am I aware of my form and posture? “Is this the correct way to be doing this exercise?”

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1. Start with a few minutes of mindful breathing: Find a quiet place where you can sit or lie down comfortably. Close your eyes and focus on your breath. Take slow, deep breaths, inhaling through your nose, and exhaling through your mouth. Pay attention to the sensations of your breath, the rise and fall of your chest, and the sound of your breath. If your mind wanders, gently bring it back to your breath.

2. Practice mindful eating: Eating mindfully means paying attention to the taste, texture, and smell of your food. Take a few deep breaths before you start eating, and then slowly savor each bite. Notice the flavors and textures, and chew your food slowly. Put down your utensils between bites and take a few deep breaths before continuing.

3. Take a mindful walk: When you’re walking, pay attention to your surroundings. Notice the sounds, smells, and sights around you. Feel the sensations in your body as you walk, the movement of your legs and feet, and the wind on your skin. If your mind wanders, gently bring it back to the present moment.

4. Practice gratitude: Take a few minutes each day to reflect on the things you’re grateful for. Write them down in a journal or say them out loud. Focusing on the positive aspects of your life can help reduce stress and improve your mood.

5. Try a guided meditation: There are many guided meditations available online or through apps. These can help you focus your mind and reduce stress. Find a quiet place where you won’t be interrupted, and follow the instructions of the guided meditation.

Incorporating mindfulness into your daily routine can seem daunting at first, but with a little practice, it can become a natural part of your day. Start with a few minutes of mindful breathing, try mindful eating, take a mindful walk, practice gratitude, and try a guided meditation. With these simple techniques, you can improve your focus, reduce stress, and promote overall well-being.

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1. Find a quiet space. Ideally, you should find a quiet space where you won’t be disturbed. This could be a spare room in your house, a quiet corner of a park, or your own backyard. Wherever you choose to meditate, make sure it’s a space where you feel comfortable and relaxed.

2. Set a timer. When you’re first starting out, it can be helpful to set a timer for your meditation session. This will help you focus your attention on the practice, rather than worrying about how much time has passed. Start with just five or ten minutes, and gradually work your way up to longer sessions.

3. Focus on your breath. One of the most common techniques used in mindfulness meditation is to focus your attention on your breath. Simply sit or lie down in a comfortable position, and allow your breath to be your anchor. Pay attention to the sensation of your breath as it enters and leaves your body, and try to keep your attention focused on this sensation.

4. Notice your thoughts. As you meditate, you will likely find that your mind begins to wander. This is normal and expected. Rather than getting frustrated or judgmental about your thoughts, simply notice them and gently bring your attention back to your breath.

5. Try a guided meditation. If you’re new to mindfulness meditation, it can be helpful to try a guided meditation. This is a type of meditation where a teacher or guide leads you through the practice, providing instruction and support along the way. There are many free guided meditations available online, or you can attend a meditation class or workshop in your area.

6. Practice regularly. Like any new skill, mindfulness meditation takes practice. Try to set aside time each day to meditate, even if it’s just for a few minutes. Over time, you’ll find that the practice becomes easier and more natural, and you’ll start to experience the many benefits of mindfulness meditation, including reduced stress, increased focus, and greater peace of mind.

In conclusion, mindfulness meditation can be a powerful tool for managing stress and finding peace in our busy lives. With these tips and techniques, you can get started with mindfulness meditation today. Remember to be patient and gentle with yourself as you begin your practice, and enjoy the many benefits that come with a regular meditation practice.

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If you’ve ever, in an anxiety-induced haze, googled ways to reduce your stress, it’s quite possible the internet has suggested you meditate. A regularly discussed antidote to our demanding times, meditation is a mental and physical exercise meant to help cultivate qualities like mindfulness, inner peace, or spiritual enlightenment. You may have even scoffed at the idea: Who has time for meditation, anyway? Who can possibly quiet their mind for that long?

A common meditation misconception, according to Marvin G. Belzer, an associate professor of psychiatry at UCLA, is that you must totally clear your mind to reap the benefits of the practice. “The mind, at times, will be racing,” says Belzer, who is also the associate director of the UCLA Mindful Awareness Research Center. “If we try to fight the thoughts to make them stop, that’s a losing battle.” Instead of squashing a wandering mind, Belzer says to focus thoughts elsewhere: on the breath, the body, ambient sounds.

At its core, meditation is fairly straightforward. While there are many types of meditation — like transcendental meditation, mindfulness meditation, and spiritual meditation — most have a central similarity: focusing your attention on your breath, the sounds around you, or your body movements.

Meditation doesn’t need to be an inherently spiritual practice, says Dawn Mauricio, a Buddhist and mindfulness meditation teacher. Many people are drawn to meditation for the benefits beyond the spiritual. Regular meditation has been linked to improved anxiety and depression, chronic pain, and insomnia, according to research. Over time, you’ll develop more mindfulness, too, Belzer says. Mindfulness, he says, is the ability to be aware of what’s happening in the present moment and can be applied not only to meditation but to other areas of life, from conversations to household tasks.

“Mindfulness is the byproduct of our meditation practice,” says Shawn Moore, a meditation teacher and mindfulness educator. “You cultivate mindfulness from your meditation practice and you can carry that mindfulness into the things that you do every day.”

Those looking to dip a toe into the pool of mindfulness shouldn’t worry about dedicating a lot of time or space — physically and mentally — to meditation. (Or feel overwhelmed by the plethora of meditation apps out there.) All you need is a few minutes, a little bit of focus, and maybe an app (if you want), experts say.

Before you start, determine when, where, why, and for how long you’ll be meditating

The best meditation practice is a consistent one, Moore says. “It’s better to meditate in smaller increments more consistently,” he says, “than to inconsistently meditate for a really long time.” Figure out what time of day makes the most sense for you to meditate. Moore dedicates time in the early morning; you might want to settle in for a few minutes after lunch or before bed. Think about what works best with your schedule and routine.

Meditation doesn’t need to be a huge time suck to be effective. Belzer recommends setting aside three to five minutes every day to the practice. Even if you’re stretched for time, just a few minutes a day can help cultivate mindfulness, experts say. The days you’re feeling the most frazzled and short on attention are probably the moments when you need to take a step back and meditate. “Our meditation practice creates that opportunity for us to slow down and get an aerial view of what’s happening in our mind,” Moore says, “to start to make more conscious choices around what we’re observing, what we’re seeing, and what we’re experiencing.”

As for the location, experts stress that you can meditate anywhere — on a bus, at your desk during the workday, in your bed, while you wait for a pot of pasta to boil. However, it can be helpful to have a dedicated space for meditation, says Andre Humphrey, the founder of Inner City Bliss, an organization providing trauma-informed mindfulness and meditation programs in the Bay Area. “It’s good for habit-building,” Humphrey says. Whether it’s a corner of your child’s nursery or your garage, you can create a calming scene with pillows, a blanket, candles, sage, incense, crystals — whatever makes you feel calm. You’ll want this place to be relatively quiet and free of distractions, Belzer says. If this sounds like too much work, that’s fine; a dedicated meditation space is a nice-to-have, not a prerequisite.

You may be more inclined to stick with a meditation practice if you can articulate why you want to meditate, Humphrey says. Do you want to be more mindful in conversations with loved ones? Are you looking to minimize anxiety? Do you need help falling asleep? “Once you figure out your why, you’ll be more motivated to continue to meditate,” Humphrey says.

As a result, you may become a better listener, avoid freakouts while driving, or not let feelings of anxiety cloud your thoughts. “It’s not that the anxiety gets any less intense, but sometimes we can see more clearly,” Mauricio says. “Suddenly, we can see the thoughts that are spiraling that are making us more anxious. Then we realize, wait a second, I don’t have to buy into all of these.”

You don’t need much to meditate — but apps can help

Just as a meditation space isn’t essential, you don’t need any fancy cushions, yoga mats, or special clothes to effectively meditate. You can grab a pillow from your couch or bed if you want to sit on the floor or use other items in your home, like a chair or your bed. “Do you have a favorite hoodie? Do you have a favorite blanket?” Moore says. “Bringing those things into your practice really helps ground you.”

Beginners will find meditation much more accessible when they’re being guided either by a teacher or by a recording. “If someone just sits down to [meditate], it can seem like how in the world could this possibly help?” Belzer says. “That’s where the impact of a teacher or a group can be good, just to help us feel confident.” Belzer recommends the UCLA Mindful app, with free recordings walking you through each meditation. Other meditation apps like Calm, Ten Percent Happier, and Headspace offer guided meditations but require a yearly subscription. YouTube and Spotify are also good options for free meditations, but make sure you’re choosing one from a trusted channel, like Headspace, Goodful, and Calm. If you’d rather have an instructor in the room with you, you can search for local meditation or yoga studios for group classes.

What to do when you’re meditating

You’ve set aside time to meditate in your bedroom after dinner and chose a guided meditation. Now what? First, tell the people you live with — roommates, partner, children, parents — not to disturb you for a few minutes. Make sure the room is relatively quiet and free of distractions — that means turning off notifications on your phone, closing the door so pets can’t get in, and keeping the TV off.

Popular culture frequently depicts meditation posture as sitting on the ground cross-legged. But this can be uncomfortable, and chances are you’ll focus on your discomfort instead of your breath, Mauricio says. The best meditation posture is one that is comfortable: standing up, lying down, sitting in a chair. “When I first started meditating,” Humphrey says, “I meditated lying down for years.”

Begin the meditation session and follow the instructions. If you feel your mind wandering — to your to-do list, to a twinge in your side, to birds chirping — simply acknowledge whatever has caught your attention and then focus again on your breath, Belzer says. This is what helps build mindfulness: simply addressing what’s happening without judging it or trying to change it.

Remember, the goal isn’t to turn off your brain, but to let go of thoughts as they arise. “It’s about not getting caught up in the content of thoughts,” Mauricio says. “We’re not trying to stop thinking, but just don’t get caught in them.”

Don’t worry if your thoughts diverge multiple times or you don’t feel calm. Just like with any hobby or activity, there will be some days that feel better than others, Moore says. “If you sit and you get frustrated, cool, that was Monday’s practice,” he says, “What does it feel like Tuesday? What does it feel like Wednesday?”

Falling asleep while meditating is completely normal, Humphrey says. “If you fall asleep during a meditation, that’s an even better meditation because you were in deep relaxation,” he says, “and ultimately, that’s the goal.” However, those prone to dozing off while meditating might not want to practice in the middle of the workday.

What to do if you get frustrated and want to quit

Belzer frequently encounters people who tried meditation in the past but gave it up because they couldn’t clear their mind and believed they were not meditating correctly. “You’ve had a false belief about meditation, that you were failing and that you couldn’t do it,” he says. “Because you were trying to do something impossible and something that we don’t really need to do.”

If you think you lack the time or concentration to dedicate to meditation, try focusing on an object in the distance. Belzer instructs students to keep their attention on his hand should they claim they can’t focus.

Mauricio recommends trying a specific meditation practice for 10 to 14 days. If you still don’t feel calm or centered, try changing the time of day, location, or duration of your meditation.

While meditation can minimize depression and anxiety, it’s not a panacea for all that ails you. You may still feel anxious or agitated after a session and perhaps need to pair meditation with therapy, Moore says.

Give yourself credit for showing up and focusing on your breathing for a few minutes. Any new hobby can be difficult at times, especially one that requires mental focus. Be kind to yourself throughout the process. “We might hold ourselves to a high standard in our practice, because that is what helps us succeed in our daily life,” Mauricio says. “In our practice, the mind will wander — that is not a problem.”

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1. Set aside time for mindfulness practice.

The first step to starting a mindfulness practice is to set aside time each day to practice. Even just a few minutes each day can make a big difference. You might choose to do your mindfulness practice in the morning, before you start your day, or in the evening, before you go to bed. Whatever time you choose, make sure it’s a time when you won’t be interrupted.

2. Find a quiet, comfortable space.

When you’re ready to start your mindfulness practice, find a quiet, comfortable space where you can sit or lie down. You might choose to sit on a cushion or chair, or lie down on a yoga mat or blanket. The important thing is to find a position that feels comfortable for you.

3. Focus on your breath.

Once you’re settled in your comfortable space, focus your attention on your breath. You might choose to focus on the sensation of your breath moving in and out of your body, or you might count your breaths. The important thing is to keep your attention focused on your breath, and to bring your attention back to your breath whenever your mind wanders.

4. Use guided meditations to help you stay focused.

If you’re having trouble staying focused on your breath, you might choose to use guided meditations to help you stay on track. There are many guided meditations available online, and you can find them on YouTube or through meditation apps. Guided meditations can be a helpful tool for beginners who are just starting to explore mindfulness.

5. Practice mindfulness in your daily life.

Finally, it’s important to practice mindfulness throughout your day, not just during your formal mindfulness practice. You might choose to focus on your breath while you’re doing household chores, or you might practice mindfulness while you’re walking or exercising. The more you practice mindfulness throughout your day, the more natural it will become.

In conclusion, mindfulness can be a powerful tool for reducing stress and increasing well-being. By setting aside time each day to practice mindfulness, focusing on your breath, using guided meditations, and practicing mindfulness throughout your day, you can start your journey to a more mindful life.

The post Mindfulness for Beginners: How to Start Your Journey to a More Mindful Life appeared first on Minds Valley.

1. Start small

Don’t try to incorporate mindfulness into every aspect of your life at once. Start with a small task, such as brushing your teeth, and focus on being present in the moment. Pay attention to the sensation of the toothbrush on your teeth, the taste of the toothpaste, and the sound of the bristles.

2. Practice deep breathing

Deep breathing is a simple way to bring yourself into the present moment and reduce stress. Take a few deep breaths, focusing on the sensation of the air filling your lungs and then slowly releasing it.

3. Take a mindful walk

Going for a walk can be a great way to clear your mind, but try to incorporate mindfulness into your walk. Pay attention to the sensation of your feet hitting the ground, the sounds around you, and the sights you see.

4. Practice gratitude

Take a moment each day to think about something you’re grateful for. It can be something small, like a good cup of coffee, or something bigger, like your health or your relationships.

5. Use technology to your advantage

There are many apps and websites that can help you incorporate mindfulness into your daily routine. Headspace and Calm are popular apps that offer guided meditations and mindfulness exercises.

6. Practice mindfulness in social situations

When you’re in a social situation, try to be fully present and engaged with the people around you. Put away your phone and focus on the conversation. Pay attention to the other person’s body language and tone of voice.

Incorporating mindfulness into your daily routine can be a powerful tool for reducing stress and increasing well-being. By starting small and practicing regularly, you can make mindfulness a natural part of your day.

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In a culture where external stimuli are constantly clawing for one’s attention, blocking out and settling in is an act of rebellion. Staying grounded and less reactive in the face of difficult thoughts and emotions? That’s the stuff. And meditation is a way to learn how to do that.

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Don’t know where to start? Meditation books can help, both for those new to mindfulness or those looking to go deeper into their practice. It may seem counterintuitive — the goal during meditation is to quiet the mind — but that doesn’t mean one can’t explore the practice intellectually. Curiosity can fuel consistency, which is key in a fresh ritual like this one.

What the Experts Say

SPY had a chat with both Dr. Jenelle Kim, a doctor of Chinese medicine and a mindfulness and meditation teacher, and Ellie Smith, an expert yoga instructor, to find out what to look for when it comes to the best meditation books.

An important starting point is finding one that fits the right level of experience. “Choose a book that is clear and easy to understand,” says Kim, “with explanations and instructions that are accessible for beginners as well as more experienced meditators.”

Kim recommends doing a little research on authors before choosing a new meditation book, since there are many different backgrounds that lead to this type of work. Finding an author and teacher whose values match up with the reader’s is essential — whether that’s a specific religious perspective or a particular cultural or philosophical tradition — since meditation and spiritual work can be challenging.

Frequently Asked Questions About Meditation Books

When should you read a meditation book?

Whenever you’re actually going to focus. There’s no point trying to fit it in between meetings at work, for example, but the toilet offers a quiet space for all things.

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When shouldn’t you read a meditation book?

While meditating. Seriously, that’s not the kind of dual-wielding anyone should do.

How many meditation books should you own?

The simple answer is as many as you want to own. Knowledge about meditation can be gleaned from a lot of different sources, so having more books means more chances for it to click properly. However, avoid reading yourself to death on the subject. The best way to learn is to try it, stay consistent, perhaps get a little frustrated, and keep it up.

Stress Less Accomplish More by Emily Fletcher book cover

Stress Less, Accomplish More – Emily Fletcher

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Why We Chose It: It comes expert-recommended.

Made For: People with debilitating stress.

This book makes meditation practical and applicable for the modern professional who may just see the practice as a wellness hack. It frames it as a method for performing better, rather than just calming down, which inherently makes it more accessible.

Smith also recommended this book personally. “This book was pivotal in my meditation practice as it removed all the noise around exactly how to meditate,” she says. “It is incredibly informative, easily actionable, and best of all, suitable for any level.”

practical meditation for beginners book cover

Practical Meditation For Beginners – Benjamin W. Decker

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Why We Chose It: Beginners are the most likely to read up on meditation, and this book is perfect for them.

Made For: It’s in the title.

Practical Meditation for Beginners is an immensely straightforward exploration of meditation — why people might want to pursue it and ways to get used to it. It goes into detail on ten different approaches to the practice, meaning it’ll likely have at least one that’ll mesh well with everyone. It’s a perfect first step for those who don’t like to jump into anything without reading up on it first.

Zen Meditation for Beginners book cover

Zen Meditation For Beginners – Bonnie Myotai Treace

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Why We Chose It: Meditation is an inherently spiritual affair, and this book dives straight into the heart of what zen truly means and how it can be applied to a modern, contemporary life.

Made For: Beginners who are interested in the spiritual side of meditation in addition to the discipline of sitting cross-legged.

Finding a state of zen — essentially a calm acceptance of the tribulations of the external world — and working towards enlightenment have historically been the goals of meditation. This book not only explores meditation’s origins but makes them accessible to understand and implement through easy-to-follow rituals.

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The Daily Meditation Book of Healing – Worthy Stokes

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Why We Chose It: This book is a good one for those looking to overcome trauma and anxiety or who are seeking out meditation as a way of healing.

Made For: Those who are exploring meditation as a method for recovering or healing.

Meditation can be incredibly powerful as a tool, alongside therapy, for overcoming unpleasant life experiences. That’s the central focus of this book. Stokes, the author, has overcome a lot of unpleasantness in their own life, and she shares how she’s used meditation as a means for healing in the hopes of helping others do the same.

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Moments of Mindfulness – Thich Nhat Hanh

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Why We Chose It: This book is full of inspiration and quotes to draw from before meditation.

Made For: More experienced practitioners who need a burst of inspiration for their practice.

This book serves as equal parts inspiration, thanks to quotes from Thich Nhat Hanh, a renowned zen and mindfulness teacher and author, and actionable self-help with a journal. It has a mix of things to meditate upon, as well as journal pages to help the user look inward with more efficiency.

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How to Meditate: A Practical Guide to Making Friends With Your Mind – Pema Chödrön

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Why We Chose It: This is another excellent book for beginners looking to build their mindfulness and meditation practice from the ground up.

Made For: Beginners who want a bit more help, both mentally and physically, as it discusses posture and mindfulness.

Pema Chödrön, a Tibetan-Buddhist ordained nun and current teacher at the Gampo Abbey Buddhist temple in Canada, takes some of the most transcendental topics in meditation and makes them much less intimidating. This book goes into great detail on how to meditate and manage emotions, as well as providing specifics on which postures can help stimulate a worthwhile practice.

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Mindfulness in Plain English – Bhante Henepola Guaratana

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Why We Chose It: This book has remained a tried and true classic in the meditation space for nearly 30 years.

Made For: People who want to study a classic guide to meditation.

This book, which was published nearly 30 years ago, is a classic read for budding meditation teachers across the country because of its straightforward examination of meditation combined with instruction that emphasizes dealing with distraction — a common challenge for new and seasoned meditators alike.
Reading is how many folks first learn to digest new information, and meditation doesn’t have to be any different. It can be learned experientially, but learning about where it comes from and why it can work may instill a deeper sense of purpose that can help with staying consistent.

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Published April 26, 2023

Meditation is a technique used to cultivate awareness, increase mental clarity, and promote emotional well-being. During meditation, individuals typically sit in a comfortable position and focus their attention on a specific object or activity, such as the breath, a mantra, or a visualization. As the mind wanders, the individual gently brings their attention back to the object of focus, gradually strengthening their ability to concentrate and remain present at the moment.

People can use meditation to help themselves get over physical, psychological, and emotional difficulties. They just need to find the correct meditation program and be consistent.

The Genie Script is a 30-day program that teaches individuals the correct way to meditate. By doing so, they can reflect on their present circumstances and explore potential paths to increase their awareness of available options. The program aims to help individuals become more mindful of their choices and make better decisions for their future.

Many books, courses, and programs teach the principles of the law of attraction, but one program that has been gaining a lot of attention lately is The Genie Script Program by Wesley Virgin. The Genie Script program by Wesley Virgin is marketed as a system that can help people to manifest their desires by tapping into the power of the universe. Get The Genie Script For A Very Special Price

What is The Genie Script?

The Genie Script is an easy-to-use program that works similarly to Aladdin’s lamp, granting wishes expressed in a straightforward manner. It’s a legal way to improve your life, and anyone seeking more from their existence can benefit from the program. The Genie Script offers simple techniques that not only motivate but also explain why they work. By being motivated, it becomes easier to tackle tasks that would otherwise be tedious, resulting in significant improvements. This is because of the self-fulfilling prophecy; expecting a negative outcome may result in it happening. On the other hand, approaching something with a positive attitude usually yields better results. The Genie Script offers simple and direct procedures, with a focus on money as it plays a significant role in our lives. With more money, many things become easier to achieve.

The Genie Script Program is a comprehensive self-help program that teaches the principles of the law of attraction and provides a step-by-step guide to using these principles to manifest abundance in all areas of life. Does This 20 Word Script Really Help You Manifest Anything? This May Change Your Mind

Modules:

The program is divided into seven modules, each of which focuses on a specific aspect of the law of attraction. The modules cover topics such as:

Module 1: Introduction to the Genie Script – Provides an overview of the program and how it works.

Module 2: Belief and Destiny – Discusses the importance of belief and how it can impact an individual’s destiny.

Module 3: Attraction and Manifestation – Covers the basics of the law of attraction and manifestation.

Module 4: Wealth and Abundance – Focuses on attracting wealth and abundance into one’s life.

Module 5: Health and Happiness – Explores the connection between health, happiness, and the law of attraction.

Module 6: Love and Relationships – Discusses how the law of attraction can be used to attract and maintain healthy relationships.

Module 7: Genie Script Masterclass – Provides advanced techniques and strategies for mastering the law of attraction and achieving one’s goals. The program also includes a range of bonuses, including a workbook, audio tracks, and video tutorials that provide additional guidance and support.

How effective is The Genie Script?

The effectiveness of The Genie Script Program, like any self-help program, ultimately depends on the individual using it.

The program’s emphasis on taking action and the practical steps it provides for implementing the principles of the law of attraction is particularly appealing to many users. Rather than simply providing theoretical concepts, the program gives users specific strategies and techniques for putting these concepts into practice.

Additionally, the program’s emphasis on changing limiting beliefs and negative thought patterns is an important aspect of the law of attraction that is often overlooked in other programs.

How does The Genie Script work?

The Genie Script works by providing users with a series of affirmations and techniques that help to change their thinking patterns and focus their energy on their desired outcomes. The audio tracks contain guided meditations and visualization exercises that are designed to help users to relax and access their subconscious mind. The guidebook provides step-by-step instructions on how to use the Law of Attraction to manifest specific goals, such as attracting wealth, success, or love.

By using The Genie Script program, users are encouraged to visualize and affirm their desires as if they have already been achieved. This is said to help to align their thoughts and energy with the universe and to attract positive experiences into their lives.

Benefits:

The benefits of The Genie Script program are subjective and may vary from person to person. According to the program’s promotional material, the benefits of using the program include:

Attracting wealth and abundance: 

The program teaches techniques that are designed to help users attract money and financial abundance into their lives.

Achieving success: 

The program includes affirmations and visualizations that are designed to help users achieve success in their personal and professional lives.

Improving relationships: 

It includes techniques that are designed to help users attract and maintain loving and supportive relationships.

Reducing stress and anxiety: 

The program also includes guided meditations and relaxation exercises that are designed to help users reduce stress and anxiety and promote relaxation.

Increasing self-confidence: 

The program includes affirmations and visualizations that are designed to help users improve their self-confidence and self-esteem.

Features:

The Genie Script program by Wesley Virgin is marketed as a self-help program that teaches people how to use the Law of Attraction to manifest their desires. The program includes the following features:

Audio tracks: 

The program includes a series of audio tracks that contain guided meditations and visualization exercises designed to help users access their subconscious minds and manifest their desires.

Guidebook: 

It also includes a guidebook that provides step-by-step instructions on how to use the Law of Attraction to achieve specific goals, such as attracting wealth or improving relationships.

Visualization exercises: 

The program includes visualization exercises that are designed to help users imagine their desired outcomes as if they have already been achieved.

Personalized affirmations: 

The program allows users to create personalized affirmations that are tailored to their specific goals and desires.

Customer support:

The program offers customer support through email and social media channels to assist users with any questions or issues they may have.

Where to Buy The Genie Script?

The Genie Script is priced at $97 and only available on its official website, which may seem steep to some users. However, the program’s comprehensive nature, including the seven modules and bonus materials, makes it a good value for the price.

Customers will have the option to include two additional programs during checkout, which are designed to motivate and inspire. By checking the box, customers can opt for The Millionaire Innercircle, which is $7 per month and provides guidance toward success through virtual mentorship. The other program is the Affirmation Cash Course, priced at $27, which includes a morning affirmation to calm anxious minds and a Super Attractor to manifest cash, reduce stress, and increase motivation and confidence.

Bonuses:

The Genie Script includes several extra bonuses that customers can receive for free with the “I Want This Now” offer. These bonuses include:

Magical Scripting Journal Kit – a collection of manifesting scripts used by millionaires to manifest their desires regularly.

The Abundance Checks Kit – a kit that provides unique checks to help an individual attract unexpected money in his bank account or mailbox.

The Exotic Vacation Manifesting Kit – a bonus that provides exclusive boarding passes for first-class flights to exotic destinations around the world.

The Subliminal Mind Hack Kit – is a collection of soothing sounds that can reprogram your subconscious mind.

17 Oil Pheromone Lovers Kit – a kit that reveals special oils a person can use to attract his desired partner within a three-foot radius.

Sage Poverty Cleansing Kit – a kit that helps cleanse negative energy and poverty in a person’s home, allowing him to attract whatever he desires much faster.

High Vibrational Food List – a list of foods that boost your dopamine, serotonin, and oxytocin levels, helping a person manifest his desires in a positive and joyful mood.

Secret Chakra Hacks – a set of techniques that can stimulate your sexual energy and open your chakras without the need for meditation.

Final Words:

Individuals need to take a mental break before addressing the problems in their lives to remain focused and composed. While this may be challenging, meditation can help individuals overcome difficult situations and stay calm and in control. The meditation software teaches individuals a special meditative frequency that can enhance their lives. Even those who are not familiar with or have not previously practiced meditation can use Wesley’s new successful meditation method, the Genie Script, to connect with a higher emotional, mental, and financial state.

The author of Genie Script has created a book that promises to help readers achieve success, find numerous opportunities, and become wealthy. This program serves as a guide to help individuals improve their lives and teaches them how to manifest and meditate effectively to improve their financial, emotional, and mental well-being.

The Genie Script is a self-help program created by Wesley Virgin that is designed to help people manifest their desires using the Law of Attraction. The program includes a set of audio tracks and a guidebook that teaches users how to tap into the power of the universe and use it to achieve their goals.

However, it is important to note that there is no scientific evidence to support the effectiveness of the Law of Attraction or the specific methods used in The Genie Script program. While some people may find the program helpful, it is ultimately up to each individual to determine whether or not it is right for them.

Genie Script is a highly effective program that provides practical guidance on achieving real-world success. It can help people attain their goals and aspirations and is considered to be a valuable investment for personal development. The program can assist individuals in identifying their ideal life goals and dreams, while also elevating their standards of living. Through the program, people can become more confident and prosperous in their lives. Visit The Genie Script Official Website Here

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Company Name: The Genie Script
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Country: Canada
Website: https://ritzherald.com/genie-script-by-wesley-virgin-how-to-manifest-money-fast/

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