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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 September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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