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How to Gain an Immediate Experience of Mindfulness


How to Gain an Immediate Experience of Mindfulness


Standing up for your Mind

As a way to gain an immediate experience of living and abiding in the moment, I have started to introduce the practice of Mindful standing in the live Meditation classes that I teach.

Mindfulness practice is sometimes seen as having to focus exclusively on mind training exercises that we engage in, when we’re sitting down. Of course this is an important element, however it can be more far reaching than this.

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If we are creative we can introduce Mindfulness training to all elements of our life, so our practice starts to become holistic and integrated. One formal practice that can help us to start this process is Mindful Standing. Learning this technique gives us an appreciation that Mindfulness is much more that sitting down and closing our eyes.

If we check our everyday life, much of the time we are standing. Standing up can sometimes seem like a bit of a chore, something that we have to do when we are waiting, or there is no seat available. With this skillful, standing practice we can learn to transform the times that we stand into a Mindfulness training. No longer will we feel the need to immediately look at our mobile phone when we are waiting for a train or bus, no longer will standing and waiting be frustrating or tiring.
The importance of this practice became apparent recently, when I arrived at Manchester train station and stood up from my seat awaiting to leave the train.  There was a delay of around three minutes with the opening of the door. I couldn’t go back to my seat and I couldn’t move forward. I just had to stand there.  It dawned on me that now is the time to practice Mindful standing. Rather than thinking about what I need to be doing in the future or getting frustrated with the situation, just simply take the opportunity to abide in the present moment.
So how did I practice Mindful Standing and how can we practice?

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Follow these tips to get started:

  • Stand up in a posture with both legs parallel to your shoulders and your feet pointing straight in front of you.
  • Bend your legs very slightly.
  • Feel the sensation of your feet against the floor.
  • Experience the sensation of being rooted like a tree in the floor.
  • Allow your back to straighten and your shoulders to relax.
  • Put your right hand in your left and place them on your navel (if you have something in one of your hands then simply place one hand on your navel.)
  • Spend a few moments, checking in with your body and noticing any sensations.
  • Draw your attention fully into your body.
  • Enjoy the experience and joy of being a human being, abiding in a human body.
  • Notice the movement of your hands – they arise and dissolve in time with your breath.
  • Follow this experience for a short time.
  • Allow your breath to bring you into the present moment.
  • For as long as you feel comfortable abide with this experience.

For me after doing this practice for a few minutes in Manchester while I was waiting for the train door to open, I was left with a feeling of presence, renewed energy and focus. With my mind and body having a recharge in this way, the shape of the rest of my day was altered and improved.

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If I am guiding this practice formally then I will usually have the entire session lasting five minutes. However with creative thinking this practice can be shortened to three seconds. Use it, if you have a few moments to wait in a queue. It’s like we’re taking a quick check-in to the present moment.

One brief Mindful standing practice could alter the course of our day, week, month, year, or even life.  Those moments when we get really frustrated or angry with someone, which can affect a relationship, position at work, someone’s faith of confidence in us, can be pacified with a few moments of Mindfulness.

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So rather than the times in our life when we are waiting, just being dead time that we fill with nervous energy, they become Mindful moments that bring peace, calm and focus into our world.
Also standing has a very beneficial effect on our physical health, in today’s world where much of the time we are sitting, companies and business are now encouraging their staff to stand, sometimes when working. With an growing increase in desks available that allow us to stand in the office.

So next time we hop on a bus, tram or train, let’s think twice before jumping for that seat or being distracted by our mobile phone, stand up for our mind and try a Mindfulness practice!

Featured photo credit: Ed Gregory via stokpic.com

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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