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admin | monk seal habits | 23.07.2015
One of the tenets of the Buddhist idea of mindfulness is the following: an attentive awareness of the present moment. I would like to use this image in a ppt presentation on mindfulness in a nonprofit educational setting.
I have used your photo in my blog where i’m talking about mindfulness because I love it so much. I’ve been practicing yoga and meditation for some time now, and finally wanted to write a post on the benefits of practicing mindfulness. Great Graphic Doug; Appreciate the generosity you show in allowing your image to be shared. Hi Doug, I’m doing a leaflet for a university project on mindfulness and would like to know if it is ok to use your image? I am putting together a 2 page educational handout regarding Mindfullness and Health for wellness coaching. I’m facilitating Mindfulness Meditation workshops at the University of Maryland Counseling Center.
I came across one of your images (the mindfulness one: past-present-future) on the wall of my yoga class room (in Rotorua, New Zealand).
I would like permission to use your images in handouts for clients and to share the handouts with other colleagues.
Hi Doug, I used your Mindfulness image on my therapies website a couple of years ago, I’ve now got a different website and have done a similar post on it. Would it be possible to use this image within promotional material for some mindfulness sessions? Here are 5 mindfulness exercises you can incorporate into your day if your new to meditation.
Instead of attempting to do mindful eating all the time, try mindful eating for the first two bites of any meal or snack.
For the first two bites of any meal or snack you eat, pay attention to the sensory experiences – the texture, taste, smell and appearance of the food, and the sounds when you bite into your food. Instead of checking email or facebook when you have a few minutes of down time, spend a few seconds looking out the window or step outside. Use mindfulness to give your brain a break rather than filling up every tiny space in your day by automatically reaching for your phone to text, email or check social media. Mindfulness is a matter of being fully present in the moment. As we plan goals for the upcoming year, I invite you to join me in considering the benefits of mindfulness and whether being more intentionally mindful is a resolution that you may find has value.
Consider our attention as being like a scarce resource, one that we completely consume every second. The practice of mindfulness makes us intentional and purposeful about where we are to focus our attention. Mindfulness is making purposeful investment in whatever is happening right now, as right now is the only thing that is real and that we can control.
Mindfulness removes the distractions of thoughts not directly related to the present moment, freeing up our attention.
When we judge, we focus on ourselves which can lead to increased self-consciousness, anxiety and stress.
To be mindful is to once again become aware of what has been forgotten, taken for granted, and assumed, and appreciated simply for what it is.
Having a beginner’s mind: a reluctance to operate in ‘‘automatic pilot mode,’’ despite previous knowledge or expertise with related experiences.
Being non-judgmental of self and others: judgmental thoughts may be a distraction from the present experience. Non-striving: representing a shift of focus from attaining goals and meeting expectations to what is happening in the present so that the experience of the present is not undermined by the goals of the future. Acceptance: a willingness to see one’s situation as it truly is rather than focusing on how one wishes it to be. Letting go: allowing thoughts, feelings and experiences to come and go, without allowing them to distract one’s attention. Describe: Being able to describe or label in words our beliefs, opinions, emotions, expectations. Non-reactivity: Being able to perceive our emotions without reacting to them, without becoming dysregulated. As the breath passes in and out of the body, bring your awareness to the changing sensations at your abdomen. Trying to force thoughts and feelings out of our mind just feeds them with what they feed on – attention – which makes them stronger, and increases their impact.
There are other approaches to meditation, such as performing a body scan focusing on each area of your body, meditating on a topic, meditating on an object or spiritual figure or their teachings, or meditating on a future state you desire. There are tomes written on meditation and the related topic of prayer, but the general consensus is that it does not take much to get results.
A key is to be patient, as there can be a tendency to judge yourself and feel like you are doing it wrong. I am reminded of the original Karate Kid, where the young untrained hero was commissioned to “wax on, wax off”. I do not profess to be an expert and at times feel very much like Ralph Macchio just going through the motions. My day job role is as a Community Manager for an innovation hub, developing capacity, capability and resiliency in individuals and local communities through entrepreneurship. I believe in helping people realise their full potential within the organisations and communities in which they serve.
So, to help clear the air a bit and teach you how to put it into practice, we’re here to tell you why mindfulness is helpful and how you can make it a part of your daily ritual to start soaking up the benefits.
Now that you’re focused, start to move away from your breath and become more aware of your thoughts and the sounds around you.
A mindfulness meditation practice is often a combination of drifting away from and then bringing yourself back to the present, but the key is that you do it without judgement. The best news is you don’t have to sit in full lotus (cross legged with feet on opposing thighs) to practice this. With the countdown to the sparkley and new Move Nourish Believe well and truly on, we want to share the love far and wide. We have been busy creating a beautiful new blog to inspire you on your journey to living your best active life.
No matter how experienced you are as a mediator and therapist, and no matter how helpful mindfulness practices could be for your clients, it will not matter if your clients do not DO the training practices. If your client did not do the practice assigned, make that practice part of the next session after it was assigned. Remain very compassionate and gentle as you reduce the time commitments to even one to five minutes of practice time (to begin with). When clients’ note that they are not motivated enough to make practice a priority, do this. If a client cannot change their unhelpful habitual behaviors, and those behaviors may produce (or have produced) some strongly feared consequences, consider having the client visit the consequences using each of their senses, including their thinking. Be very basic and highly pragmatic when introducing mindfulness and meditation to your client.
Match your basic entry level skill practice to the client’s readiness for change and their clinical conditions so that they will be more interested in the outcome. Begin with basic cognitive information, then shift to practicing a few very basic breathing skills.
Use pre and post Subjective Units of Discomfort Scales from 0 to 100 to see if negative symptoms are reduced via breathing techniques.

When your client talks about not wanting to be on auto-pilot in their emotional reactions, do this. Provide basic psychoeducation about brain-body based natural reactivity in stressful situations, and how these can lead to self-medicative habits that produce only short-term relief and long-term suffering. Use a solutions-oriented intervention by asking the client to describe in detail with adjectives what it would be like to experience an emotionally-regulated response to a common, repeated stressors in their life. Do basic, quick calming activities in session so the client will experience a bit of inner peace. When your client’s conditions include the body and physical and emotional pain, do this.
Do a very brief body scan (ignore pain area) to show how quick and easy it may be to become relaxed physically. If your client is over sensitized to their body, use space and time as the content of a brief meditative intervention. Remind clients to remain in a self-enforced non-evaluative stance – not to judge their practice or others. Teach your client very basic self-compassion techniques, eventually moving to loving kindness meditation.
If your client suffers from physical or emotional pain (or both), ask them to practice mindful distraction by NOT paying attention to their bodily pain and NOT paying attention to their emotional pain. I hope these suggestions help you to experience more success in introducing mindfulness and meditation practices to your client. Stress In America – How to Deal with it Effectively The American Psychological Association just released the results of its annual stress survey for 2014.
The Meaning of the Present Moment in Mindfulness & Meditation Many mindfulness and meditation experts have commented on the meaning of the present moment. Mindful Loving Can Improve Relationships The 14th Dalai Lama (Tenzin Gyatso), Pema Chodron, David Richo and many others have provided us with helpful advice about improving the quality of our significant relationships. Practice Approaches to for Mindful and  Enhanced Emotion Regulation Brought to us by way of  The Eleanor R. Inner Workings of Self-Medication Process   To continue our discussion about the self-medication process we will first turn to the human brain. Mindfulness On Loss, Grief and Mourning Mindfulness about personal loss, grief, and mourning may encompass many things.
Brain Habits –  Helpful Vs Unhelpful Nora Volkow, MD, Director, National Institute on Drug Abuse ( video below)  has noted that people suffering from addictions may experience some dysfunction in in brain areas related to personal motivation, reward recognition, and inhibitory controls.
Making Boundless Space for Your Emotional Dragons In the past I have offered posts about radical acceptance and ways of dealing with your personal dragons or demons. Tonglen Meditation or Giving and Taking I have added various posts about many compassion practice.
Kildare Psychotherapy & Counselling have run mindfulness classes for a number of years for groups and private one to one sessions. If you would like to discuss how we can help you, your company or your group, please contact us.
Mindfulness involves bringing our attention to our current experience through practices like meditation. While we can’t always change the things around us, we can change our perception of those things.
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It lets us soak up the richness of the moment, instead of walking through life with only half of our attention on the past or future, or the voices in our head. This inspirational quote is reminiscent of mindfulness, a practice which involves focusing on the present moment, non-judgmentally.
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It’s overwhelming to face an enormous task, especially if you think you have to finish it in one go.
For a wider selection of colors, you can also buy this shirt at our OnlineShirtStores store. Vincent van Gogh, of course, is one of the most famous painters of all time and his art has delighted generations.
If failure is okay for the greatest basketball player of all time, then it’s also okay for me. Website of the Telegraph Media Group with breaking news, sport, business, latest UK and world news. Concert pianist, writer of words and music, governor of royal ballet companies, theology, art, poetry, perfume, puddings. And if you think of it, send me a image of your poster, I am curious to see how it fits in with your research.
I’d like to use it in a power point for a workshop at Widener University on mindfulness-based body awareness for social workers and sex therapists.
They have a feeling of movement to them which is juxta posed with the idea of stillness in mindfulness meditation! Yes, feel free to use any of these images in your blog post (a link back here to this page would be much appreciated!).
Secondly, feel free to share these images with those you work with – to be honest, I could use more reminders of mindfulness myself. Yes, feel free to keep using it Glad to hear you’ve checked out Verbal To Visual as well – you should give sketchnoting a try! Imagine that we spend our attention like we spend a pay check, budgeting different amounts to where it satisfies our needs or wants.
Other parts of our attention we spend on the future that is yet to happen or may not happen, playing out scenarios in plans and daydreams. Like living pay check to pay check, we can go through life never quite having enough attention to give. We can tell ourselves that we need to pay more attention, but without removing the other expenditures it is like saying we need to spend more money on food when we are already overdrawn and over-budget. References to mindfulness can be found in many religions and philosophies going back over 2,500 years. This is where you buy something small with a large bill and then lose track of where the change goes. We can start out fresh with a full account, but as we pay out small amounts to worries and distractions, we can end up with nothing remaining. Being in the present means you are not dwelling on the past and you are not lost in the future. Judgement turns comments into criticism and allows compliments to stop us from seeing ourselves accurately.
We take things as they are, no more and no less, as accurately and realistically as possible.
Mindfulness has moved from a spiritual and philosophical topic and been embraced by the psychological and therapeutical communities. When you refer to mindfulness, you can use it as a practice (such as doing meditation or other mindful acts), as a state of being (describing someone as mindful), and as a trait we exhibit (as in we do things in a mindful way). You can self-assess your own state of mindfulness by testing yourself on these traits using this link to the Five Facet Mindfulness Questionnaire. The point of focus can be where the air enters and leaves thee nose, or where the stomach rises and falls with each breath.
One technique for practice is what they refer to as the raisin meditation, where you eat a raisin as if for the first time, focusing and observing without judgement all your senses on the experience.

The context of the meditation varies based on the religion or purpose, but the general principle is disciplining your mind to focus on one thing. In his practical How to practice: The way to a meaningful life, the Dalai Lama proposes it can take around six months to achieve concentrated meditation.
Over time, you learn to address the two conditions the Dalai Lama refers to as excitement and laxity.
He grew frustrated of doing the same motions over and over to what he felt was a pointless exercise. I am encouraged, however, by the benefits shown by research and the simplicity of what is required. You only have a finite amount and I appreciate that you have given some of it to reading this post.
I believe that can only be done by challenging convention and taking a perspective that is sideways to the norm.
When a thought comes to mind, don’t suppress it, judge it, or allow it to take you away completely, but rather simply acknowledge it and what it feels like for a moment before letting it go.
You can do it while you are completing simple tasks such as washing the dishes, going for a walk, or gardening. Simply by being a SUBSCRIBER you could be in the chance to WIN 1 of 3 MNB prize packs valued at $94.
Liebman Center for Secular Meditation in Monkton, Vermont Mindful Approaches for Enhanced Emotion Regulation; here are some approaches to practice. A true, in depth understanding about what human consciousness is and how it works has eluded mind and brain scientists for many years. Mindfulness popularity has exploded over the past number of years for a good reason – it works! We have also run classes for therapists, social workers and others in the mental health field as part of their CPD (Continued Professional Development) training.
It is awareness of our surroundings, thoughts, physical bodies, emotional states and responding non-judgementally to them at any given moment. Self knowledge from mindfulness opens our eyes to be more intentional in selecting priories and actions to fit our life’s mission.
Don’t just focus on the end goal, but be mindful of the process, the journey to get there. Content from the Daily Telegraph and Sunday Telegraph newspapers and video from Telegraph TV.
Who would have thought that playing the piano involved not just hands, wrists, arms, shoulders, back (and brain) … but lungs too. The cartoon above is a gentle reminder to keep your mind aligned with your body in the only time we ever actually have – the present.
I appreciate how you share your story, in particular the multiple exposures to mindfulness in different contexts before it really caught on. I produce a flier to advertise these free workshops, and I think the images capture the essence of how I explain mindfulness to the participants very well.
Still other parts of our attention we scatter across distractions in the spirit of “multi-tasking”, checking smart phones, working through situations not related to the current situation, presuming what other people are thinking, or simply being “somewhere else”. This can lead to a feeling of mindlessly moving from moment to moment, overwhelmed and absent-minded, paying out nickels and dimes to situations that really need our full investment. Mindfulness has made its way into contemporary culture in the 1960s in large part through Thich Nhat Hanh, a Vietnamese Zen Buddhist monk and Nobel Peace Prize nominee. You break a $20 on a $3.00 candy bar, leaving you with smaller notes and change that looks like you have more than you really have. We judge our own thoughts as they come into our head, and we guess at the thoughts of others in our internal narratives that run parallel to whatever physical conversation we are having. There is something special about watching a child experience something for the first time, as we live vicariously through their wonder and amazement. They will settle themselves all the more quickly if we learn not to get involved with them. Just like other physical exercise, he recommends short and frequent sessions, around five minutes at a time, at intervals of four to sixteen times per day.
He did not know he was learning unconscious skills and building muscles and reactions to help him in the fight.
If you have more attention to spare, I welcome your thoughts on all things mindfulness and meditation below. The idea of mindfulness is a simple concept by definition, but can be hard to understand without actually experiencing it firsthand.
As you are feeling that emotion, recognize that it is there, find acceptance, and then move on.
Practicing mindfulness helps you become aware of your surroundings and existing in the moment, not checking what everybody else is up to on those big and little screens. You suddenly become aware of the present moment and there is a calmness that comes over you. Simply click the link below to download the PDF Worksheet;   answer each question according to your personal opinions.
There are three components involved in mindfulness, they are attention, intention and attitude.
Meditation is an active experience where we mindfully bring our focused attention to a particular object, such as the breath. Mindfulness makes our body and mind fully conscious of any sensation, which interacts with our thoughts and feelings.
In an art career spanning less than a decade, he created around 900 paintings and 1,100 drawings.
One of the participants in Thich Nhat Hanh’s courses was American doctor Jon Kabat-Zinn, who then went on to package the concept of mindfulness into an eight-week course called Mindfulness-Based Stress Reduction, which helped further spread the approach. Compared to other skills you can learn in six months, mindfulness appears to have substantial benefits across a range of areas in life. If you feel others could benefit from being a bit more mindful, please consider sharing through the social channel of your choice using the buttons below.
Although sometimes it’s hard to get out of a funk, staying in a negative mindset will make it harder to work through it. As a bonus, you can get so absorbed in your work that before you know it, you’ll have made great strides. Similarly, meditating trains the mind how to gain the benefits of being mindful when out in the real world.
The example he gives is of tuning your mind like a guitar, not too tight and not too loose. And, while a single drop won’t fill the jug, many of these drops will eventually get there.
Meditation is the “formal” practice of mindfulness, while “informal” mindfulness is the application to our everyday lives.
Meditation can be thought of as the well we draw from with mindfulness being the bucket we dip into it.
By watching our thoughts through meditation we can, in essence, change our destiny. Loving kindness meditation involves generating compassion, it has been found to improve physical health, reduce pain, anger and psychological distress.

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Comments »

  1. WELCOME_TO_HELL — 23.07.2015 at 11:17:13 Buddhist traditions, no ritual is included how to have mindfulness meditation and no particular spiritual osho Therapists have not learned the art you.
  2. forever_27 — 23.07.2015 at 23:15:37 The Buddha's teachings to all who seek them involved in supporting silent.
  3. Dont_Danger — 23.07.2015 at 16:20:35 Practice includes accepting no matter intervention (MBI) or traditional care (UC) condition?�which is already right.
  4. Ayten — 23.07.2015 at 19:50:53 Consciously and intentionally our day-to-day.