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About Mindfulness | Master the Breath
Beginner Exercises | Creative Visualization
Sample a Chapter | Find Your Mantra
Glossary of Terms
About Mindfulness | Master the Breath
Beginner Exercises | Creative Visualization
Sample a Chapter | Find Your Mantra
Glossary of Terms
Be where you are right now.
otherwise you’ll miss out on your life. - Buddha
YOUR FIRST PRACTICE
Find the ideal position either lying on your back on a bed, a lounge chair or the couch. If you prefer sitting upright, then find a comfortable chair. Whatever you choose, ensure your comfort so you do not come to resent the exercise because the chair is too hard, or the bed is too lumpy. Both are distractions and risk your success at making it routine.
Notice your posture if sitting up and ensure your back is straight. Slouching may make it uncomfortable by putting stress on your back. Pain and discomfort will interfere with your ability to focus and risks your motivation to continue. Release the tension in your shoulders and feel them drop. Now you are ready to begin.
Close your eyes.
Focus your attention on your breathing. Simply pay attention to what each inhale and exhale of each breathe feels like. Feel your chest rise and fall and notice the sounds you make. If you find yourself distracted by the slight noise of your breath don’t get discouraged. It will become part of your routine and daily practice will enable you to start tuning it out.
Now focus your attention on your center or your core. The core is your belly. Put your hand gently on it and feel it rise with each inhaling breath. Feel it fall with every exhale.
Continue to focus your attention only on breathing. Immerse yourself completely in this experience. Put all the importance solely on it and try to push out all intruding thoughts that threaten your concentration.
Continue this practice for twenty minutes. Use a timer at first but expect to become so in tune with the passage of time that you instinctively know when to end the exercise.
When twenty minutes has passed gently open your eyes and readjust to the environment around you. You will feel calm and peaceful when you sit up and move on to the rest of your day
Anytime that you notice your attention drifting away simply identify the distraction, accept that it happened so that you don’t feel guilty or like you did something wrong, then let it go. Gently refocus your attention back to the present moment and back to your breathing. Do this every single time your mind wanders. Do not be critical of yourself if it keeps happening. It is normal and to be expected. Just always return to your breathing.
Other Exercises
Exercise #1- The Hand Awareness
Exercise #2 - Mental Agility
Exercise #3 - Musical Acuity
Exercise #4 - Undivided Attention
Exercise #5 - Full Sensory Mode
More exercises can be found in my book. Download Now! It’s free and easy!
- Grasp your hands together and hold firmly for 5-10 seconds
- Then release and pay attention to how your hands feel
- Keep your focus on that feeling for as long as you can
Exercise #2 - Mental Agility
- Focus on an object for as long as you can
- Keep a mental watch on when your mind starts to wonder
- Then bring the focus back to the object
- The longer you retain focus the stronger your mindfulness will be
Exercise #3 - Musical Acuity
- Listen to your favorite song and pay attention to how it makes you feel
- What emotions are stirred up?
- What memories come up and how do those memories make you feel?
- Engage the emotions and see where they take you
Exercise #4 - Undivided Attention
- Choose an activity or chore around the house
- Perform the actions in this activity with your undivided attention
Exercise #5 - Full Sensory Mode
- Wherever you are and whatever you are doing stop and look around you
- Become aware of all the senses you pick up. Sight, sound, touch, smell, taste.
- How do you feel?
- Are you overstimulated?
- Do you feel anxious?
- Make a mental note and keep observing without judgment
More exercises can be found in my book. Download Now! It’s free and easy!
A SERIES OF MINDFUL SELF-CARE GUIDES
Presented by Kairos of MindfulBell.Com and ByKairos.Com. In association with LAW publishing.
MY WRITING | MY BOOKS | MY DOWNLOADS
Copyright 2020, Kairos. www.bykairos.com
Presented by Kairos of MindfulBell.Com and ByKairos.Com. In association with LAW publishing.
MY WRITING | MY BOOKS | MY DOWNLOADS
Copyright 2020, Kairos. www.bykairos.com