Next Step to Mindfulness

Step 2

We will continue where we left off in Step 1. If you have practiced the breathing and attention techniques you are familiar with the sensations that occur within your body and the thoughts that run freely.

Perhaps you gave up at the first or second attempt? This is normal. When I first began practicing I swore it could not be done, that those who claimed it worked were lying or were special beyond normal. I left it alone for a few years and then one day was re-introduced to the technique, more than once. It seemed to be the word of the year.

Give yourself permission to be lousy at meditation. Remind yourself it is not something you normally do and like learning any new skill it takes time and practice. Anyone that is an expert in their field will tell you that practice and perseverance were critical to developing their skills.

Desire is the only requirement for any endeavor. If you desire to learn, you will. Desire breeds willingness and perseverance. Let it become your best friend.

Remember to just notice, do nothing. Now for Step 2 to practicing mindfulness.

  • Sit or lie comfortably.
  • Breathe in through the nose, slow and steady, allow your stomach to rise on the inhale and lower on the exhale. This is called Pranic breath.
  • Notice the feel of the air through your nostrils, following it into your lungs.
  • Remember Notice, do nothing. Keep your breath slow and steady. Do not force it.
  • Now, as you continue your breaths through your nose, notice the sensations in your big toe. Does it feel relaxed or tense? Can you feel tingling? Warmth?
  • Do nothing. Notice. Do not try to relax or tense your toe. Leave it be as it is now, in this moment.
  • Notice the thoughts that enter. Set them to the side for later. Take a breath through the nose, releasing it slowly.
  • Now, notice the sensations in your feet, ankles, calves and shins. Follow this noticing of each area in your body.
  • What do you feel? Tingling? Warmth? Tension?
  • Do Nothing. Just notice.
  • If you are keeping a journal, make a note of what your felt. The thoughts that arose for you. Write them out, notice how you feel, include this in your journal.

    Benefits

    There are plenty of benefits to practicing mindfulness beginning with stress reduction. Hence a multimillion dollar industry continues to flourish.

  • Stress Reduction
  • Anger management/diffuser
  • Increase energy through out the day. Feel a bit tired? Practice breathing as described and notice. 5 to 10 minutes
  • Increase circulation and improved health.
  • Pain reduction, very possible with the breath techniques. (more to come on pain management)
  • Improved sex. Yes, more oxygen and focus will improve your sexual pleasure.
  • The list is endless, but limited in regards to research.
  • You are the master of your life, in control and yet not in control. A paradigm and paradox. The choice is yours. You have free will. Remain as you are, put forth no more effort to change or improve your health. No one can force you. Keep spending money on gurus, conferences, books, and keep reading without practice. Osmosis… Sooner or later your life will change. Guaranteed. Change is inevitable. The type of change is your choice.

    I am not trying to be harsh or heartless, just factual. These are the facts, change is inevitable, but you get to choose. Let me repeat this: YOU GET TO CHOOSE.

    If you would like to discuss your progress or difficulties send me an email or SKYPE me.

    Peace be with you.

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