Becoming One Mindful

Now that you can identify your judgemental thoughts you will be able to let them go with more ease. You will be able to Observe with more clarity and let opinions and emotional judgement go by like train cars on a track. Remember we don’t want to make a judgement when we Observe. We just want to SEE.

This is my favorite section of Mindfulness…becoming Mindful In The Moment.

In my life prior to learning Mindfulness I did this..but without understanding that it was skill and a salve to my soul.

Now you are ready to learn this wonderful and effective action to help usher more peace into your life.

This exercise is about slowing life down..the way we do in Observe. We just watch what is around us as we are doing it… moment by moment.

The first time I tried Mindful In The Moment  I was sitting in a chair looking out the window. The sky was blue and azure..the clouds partially blended in with the pale blue of the sky. Big white fluffy billows hung in soft puffs here and there throughout the heavens in my sight. When my thoughts wandered I brought myself back to that lovely view and stayed with it as long as I could. I just looked at the sky. That is all. I became in my mind a part of the sky.

*Do one thing at a time. When you are eating, eat. When you are walking, walk. When you are bathing, bathe. When you are working, work. When you are in a group, or a conversation, focus your attention on the very moment you are in with the other person. When you are thinking, think. When you are worrying, worry. When you are planning, plan. When you are remembering, remember. Do each thing with all of your attention. (Mindfulness handout 3)

*If other actions, or thoughts, or strong feelings distract you, LET GO OF DISTRACTIONS and go back to what you are doing again and again and again…(Mindfulness handout 3)

*CONCENTRATE YOUR MIND. If you find you are doing two things at once, stop and go back to one thing at a time. (Mindfulness handout 3)

Practicing this very effective skill can bring much peace.

Most time I use it for stress relief. But like stated above it can be used when looking at things you aren’t so comfortable with..like worrying. Worry can be done with Mindfulness. Just set the timer and worry..and do what the handouts say above…keep coming back to the worry when you are distracted to stop. In my class they said worry or ruminate for 30 minutes. When the 30 minutes are over let the rumminations go and go back to your day. Life isn’t always comfortable but it can be more peaceful even in the storms. It is up to you.

One Mindful In The Moment is living fully in each moment..in each action. When we allow ourselves this blessing our life becomes more meaningful.

~Wishing you peace on this day

The Mindful Gatekeeper

The Singing Bowl

While I was in class we used a Singing Bowl to begin and end our practice sessions. To this day I find I love the ringing sound the bowl makes and how it triggers Mindfulness. Here is a little bit of information about the bowl:

“Singing bowls (also known as Tibetan Singing Bowls, rin gongs, Himalayan bowls or suzu gongs) are a type of bell, specifically classified as a standing bell. Rather than hanging inverted or attached to a handle, singing bowls sit with the bottom surface resting. The sides and rim of singing bowls vibrate to produce sound characterized by a fundamental frequency (first harmonic) and usually two audible harmonic overtones (second and third harmonic). According to singing bowl researcher Joseph Feinstein, singing bowls were traditionally used in Asia and the tradition of making sound with bronze bowls could go back 3,000 or more years to the Bronze Age.

Singing bowls are used worldwide for meditation, music, relaxation, and personal well-being. They are used by a wide range of professionals, including health professionals, school teachers, musicians and spiritual teachers. Singing bowls are used in health care by psychotherapists, massage therapists, cancer specialists, stress and meditation specialists. They are used to help treat cancer patients and also for post traumatic stress disorder. They are popular in classrooms to help facilitate group activities and focus students’ attention.”…Wikipedia

Here is a soothing video featuring a Singing Bowl. Be in the moment with the sound…..pull your mind back to the sound when needed…Let other thoughts just travel by you like a train going by…see them (Observe only) and let them travel by.

 

Practice:

MINDFULNESS BELL

 

 

Wishing you well on this day~

The Mindful Gatekeeper

Give It A Try

Okay now it is time to practice simple mindfulness using observation.

Start with a simple focus. Here is the easiest most concrete example I know:

For about 2-3 minutes focus on the chair you are sitting in.
First of all set a timer and then try to observe ( post #2 ) how the chair feels. Is it hard? Soft? Cool? Observe the chair and your backside on the chair.

WHEN YOUR ATTENTION WANDERS….JUST BRING IT BACK TO THE CHAIR.

Your attention will wander and Mindfulness is taking action to bring your mind back…you must be the mindful gatekeeper of your own mind. Sometimes it takes you a few moments or so to notice your mind has wandered and that is normal…just bring it on back to your focus. Reserve your judgement when your mind wanders and come back to observing the chair.

We will be practicing various exercises as time passes.

Learning to become Mindful strengthens your mind. To see your own mind strengthen is very validating and this validation produces great joy! Try and practice throughout your week.

Wishing you well this day~

The Mindful Gatekeeper

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Ikea chair….google.com

Learning To See

Image Tumblr.com

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In the last post I talked about reserving judgement when being Mindful.

What that means is that you have to become aware of the different mindsets and then learn to Observe.

First all the mind is not the brain it is a state that is generated under certain circumstances. In my experience there are 3 mind states that all are to work together.

  1. Emotional Mind
  2. Reasonable Mind
  3. Wise Mind

Emotional Mind is when a person is influenced by their natural emotions.  All emotions are valid and natural. This is where your feelings live. This mind is full of drama. But it has a function that is very important…The Emotional Mind is a messenger.

Reasonable Mind deals in facts, lists, organization, and logic. It is flat and has no emotion. Reasonable mind’s function is to look at just the facts.

Wise Mind factors in both the Emotional Mind and Reasonable Mind to intuitively make a unique and wise decision based on truth.  Everyone has a Wise Mind.

These 3 mood states are designed to work together.

The Emotional Mind will alert the Reasonable that something needs attention…that is all it is supposed to do. Then the Reasonable Mind will look at  just the facts and the Wise Mind will make the decision.

Both Emotional Mind and Reasonable need to work in unison for the Wise Mind to work most effectively.

We all use our Wise Mind in different circumstances. Sometimes it is harder to use Wise Mind in particular areas in our lives.

I always say to myself why didn’t they teach us this in school? Emotional/Mental intelligence sometimes needs to be learned not guessed.

So now that you know what the 3 states of mind are and how they work together, it is time to talk about learning to Observe.

In Mindfulness we break things down and practice one idea at a time. Observing is just to see. When we see things we just see them. It is the first component to understanding and the only part we use when Observing.  Just notice what is going on and reserve your judgement while doing so. Do not react to what you see. Let experience come and go…let the images slide right out of your mind like your mind is a slick surface. Let an experience be just an experience. Do not ask why. Hold on to nothing. Just let the thoughts and images come in to your mind and go by. Be alert to all images, thoughts, feelings, actions, emotions that passes through your mind and let them go on by like a train going down the track…don’t jump onto the train..just let it pass on by. Watch your thoughts and feelings (etc) like watching them go by on a conveyor belt. Be sure to notice all of the sensations in your body through your 5 senses. If it is raining feel the rain on your skin. If the sun is warm experience the warmth. Smell the flowers or the food cooking. See the birds flying through the sky. Taste the sweetness of a strawberry.Watch the clouds go by in the sky.

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Do not describe any of what you observe to yourself. Just watch and notice and be.

Think about this for awhile, chew it over in your mind, and try observing in this way. The door to more peace and satisfaction is opening.

Wishing you all well,

The Mindful Gatekeeper