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I believe that everyone should do some sort of stress reduction in our crazy-making, overwhelming world. So … if you’ve got some good way to relax daily … more power to you.
But most people don’t. So I’m going to introduce you to mine … MINDFULNESS. Now the earliest traditions of mindfulness arose more than 4,000 years ago and became vital parts of Hinduism and Buddhism.
But the modern concept of mindfulness as a stress-reduction technique has been around since the 1970’s. I learned it myself by forays into Hinduism and other spiritual pursuits.
I love mindfulness because … once you practice it a bit … you can do it anywhere and at any time. The basis of it is breathing … and you can breathe anywhere.
It’s so effective I actually used it to cure myself of my panic attacks. And because I’ve been using it so long my body now automatically begins to breathe deeply when I’m in the middle of a stressful event.
And keeps me even-keel all of the time. Which always amazes me as I spent much of my young life on an emotional roller-coaster ride.
So here’s my first script … at some point I will be doing these as both scripts and audios. In the meantime, some people like to record this in their own voice … or have family members read it. Up to you.
And in the beginning, it’s important that you find a quiet place and sit in a straight-backed chair. In other worlds, find the least distracting place to practice.
OH … and I guarantee … YOUR MIND WIILL NOT WANT TO DO THIS AT FIRST! You know how we HATE change! But just keep at it! Just when you want to quit your mind becomes clearer. Trust me … it’s only for 5 minutes or less … and enjoy!
Start by settling into a comfortable position in a straight-backed chair with your feet flat on the floor and allow your eyes to fully or partially close. Begin by taking several long slow deep breaths … breathing in fully and exhaling fully.
Breathe in preferably through your nose and out through your nose if you can. Allow your breath to find its own natural rhythm.
Now bring your full attention to noticing each in-breath as it enters your nostrils, travels down to your lungs and causes your belly to expand. And notice each out-breath as your belly contracts and air moves up through the lungs back up through the nostrils.
Notice how the inhale is different from the exhale. You may experience the air as cool as it enters your nose and warm as you exhale.
Now begin to let go of noises around you. If you are distracted by sounds in the room, simply notice them and then gently bring your intention back to your breath.
Simply breathe as you breathe, not trying to control your breath in any way. Observe and accept your experience in this moment without judgment, paying attention to each inhale and exhale.
If your mind wanders to thoughts, plans or problems, simply notice your mind wandering. Watch the thought as it enters your awareness without judging it. Then practice letting go of the thought as if it were a leaf floating down a stream.
In your mind, place each thought that comes up on a leaf and watch as it floats out of sight down the stream. Then bring your attention back to your breath.
Continue in this way as long as you like … then open your eyes … re-orient yourself to your surroundings … and go about your day.
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