Mindfulness practice in everyday life,where can i learn mindfulness meditation,what diet to gain muscle mass - Step 3

admin | monk seal habits | 27.09.2015
I moved to Santa Barbara when I was 18 and I cannot count how many times I said goodbye to this place in my early 20's. When you practice mindfulness, you learn to pay attention to what is happening in the present moment, without worrying about the past, or what may happen in the future. This is the website for the Mindfulness Practice Community of Toronto, a group of practitioners in the Plum Village tradition following the teachings of Thich Nhat Hanh.
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Counselling offers you a safe and confidential relationship in which you can explore your concerns and diificulties. It may be that you feel a sense of dissatisfaction and unfulfilment, or that you are struggling with a specific problem which you feel may need attention. In addition to their work together Geraldine and Will both maintain an individual private practice and are available for one to one counselling. Practicing, learning, rehearsing, crafting, performing and life can all begin a mini-dialogue in one’s mind, and sometimes this dialogue goes south. That is, you can sit back after a good scare and observe the increased heart rate and breathing rate, goosebumps, vigilance, sweating, etc, while in a completely relaxed state and merely observe these phenomena without still feeling fear or letting it morph into anger. In the same sense, I need you to think of your brain as a vital part of your nervous system that is responsible for spitting out thoughts. With practice, you can sit back after or during a practice session on a bad day and listen to your brain spit out thoughts like “you’re not good enough”, “you should be able to do this better”,“what’s wrong with you?” while in a completely relaxed state and merely observe these phenomena without feeling upset or discouraged or letting it morph into sadness or depression.
Famous for struggling with his inner demons, Jazz legend Bill Evans helped many up & coming musicians rethink the way they practice. When asked what exactly he practiced on the way to becoming one of music's most celebrated pianists, Jazz legend Bill Evans famously quipped, "as little as possible". Taken at face value, one could be forgiven for assuming Evans didn't think much of practicing at all. In music schools around the world, students are encouraged to embrace this aphorism as an invaluable tool vital to the construction of their success. If you play too many things at one time [while practicing], your whole approach will be vague.
This mindset of mindfulness, combined with appropriate practice logging, can foster an optimal perspective from which to continue growing in your craft.
The actual course was 21 days but as a self-proclaimed over-achiever I figured I could nail it in ten.
Fast forward five years, and I find myself fascinated by what neuroscience is discovering about the benefits of meditation… something discovered thousands of years ago by the Buddhists. First, a brief definition of mindfulness. According to Jon Kabat-Zinn, mindfulness is simple awareness of the present moment. Mindfulness, or paying attention to the present, allows us to listen to the small inner voice that is often drowned out by our thoughts, emotions, constant action, worries about the past or the future. So give mindfulness and meditation a try. Here is a link to some useful resources on how to do mindfulness meditations, and some links to guided meditations. This article was written by Henna Inam, executive coach, speaker, and author of the book Wired for Authenticity. She works with women to help them realize their potential to be authentic, transformational leaders.
Henna and I began discussing Mindfulness, and its benefits, almost nine months ago when Henna became my Executive Coach. I decided all my excuses were just that, excuses, and decided that I wanted to explore the benefits of meditation.
When I feel stress or the inability to objectively view a situation arise, I look for the chance to meditate and within 15 minutes, my view shifts to a place of stress to peacefulness.
Thanks so much for sharing you insights about the benefits of mindfulness from the perspective of a busy senior executive and mom.
I'm glad I had the opportunity to live in a couple other cities, but my heart will always be here.So much healing and growth has happened here.
Often we operate on automatic pilot, and forget to stop and "smell the roses" as the old adage goes. Christopher Winter, MD, Medical Director at the Martha Jefferson Sleep Center in Charlottesville, Virginia. Sessions are held in a safe and confidential space both in central Salisbury and in the Leeds area.
Those pesky thoughts, jumping up and down on your practice session and distracting you from the matter at hand. It can be inspiring and motivational on the good days or beat you down like a saddle that’s been ridden hard and put away wet on the bad days. And I don’t mean that in a spiritual New Age way that requires a chai latte and sage incense to wrap your head around and apply.


The funny thing about thoughts are, you can also sit back and observe the effect of their release into your system without “fusing” with the emotions that may usually be tethered to them. But his comment was intended to convey a concept that every great artist must internalize: less is more.
Without this gem of learned advice, a young artist can too easily become entangled in a thicket of option anxiety and information overload, eventually succumbing to the mental roadblocks we create in our weakest, most vulnerable state. In order to prove to yourself the value of your endeavors, review your practice log and track your progress over time. Like anything else up to this point in my highly productive, efficient, and fast-paced life, I had specific goals in mind for the ten days at the ashram. My goal here is to share the benefits of mindfulness I have personally experienced – more as a student and practitioner of the topic, rather than an expert. The Chinese calligraphy character for mindfulness (the graphic in this article) is literally translated as “present heart.” It is the practice of paying careful attention to what is happening in the now, whether it be a sight, a sound, a taste, a smell, a sensation in the body, a thought, or an emotion. Self-Awareness – The act of slowing down and observing my breath, observing my thoughts, and observing my feelings is a huge factor in increasing self-awareness. Greater Empathy for Self – My mindfulness practice has allowed me to have greater compassion and empathy for myself most days (well, the days I don’t try on swimsuits anyway!).  There would be days I would have a wonderfully deep and relaxing meditation and other days my mind would be full of chatter and I would be kicking and blaming myself.
Manage Our Energy – Greater self-awareness of our own thoughts, emotions, and feelings allows us to manage our energy as leaders. Become A Better Listener – Observing my breath and my thoughts has made me a better listener. Strongly Engage Others – When we recognize our judgments and stories about others and develop the capacity to make a choice in those judgments, we are able to connect more meaningfully and authentically with others. For example, intuition has helped me many times in making the right decision in accepting jobs.
Embrace and Adapt to Change – Change is constant and as leaders our job is to artfully adapt to it. Greater Clarity and Focus – Many studies have shown that meditation can improve our ability to focus and concentrate on any task at hand. I am hoping your first-hand experience will help others who read this to take a first step to try it. Many people practice mindfulness meditation, but the most important element for a grandparent is to focus and be attentive when you are with your grandchildren, to not be distracted, and to enjoy the precious moments of just being together. Although we do not speak, we can still acknowledge the presence of others with a smile or a bow.
Additionally Geraldine has trained in working in the online environment and offers both live Skype sessions and email communication.
Think of it like this: your adrenal glands are a vital part of your endocrine system and they are responsible for spitting out adrenaline. There will no doubt be demonstrable evidence of improvement that can frame today’s setbacks in a context of growth. If you’re having a bad day and your brain is spitting out thoughts that bring you down: Pause, thank your brain for working, notice the thoughts without fusing with them, let them float away, practice some more, or not. The deep breaths and getting away from the hustle and bustle of life to just sit helps me be calm and intentional about my day. It has allowed me to be an objective observer to what is happening inside of me rather than an unwitting participant in the drama that can sweep me. In our high-action culture, we often act when no action is required, or we act without reflection, just because we are on auto-pilot.
It’s hard to adapt because we have attachments to how things are “supposed to be.” I’m supposed to get my boss’ job.
A study by Harvard and MIT neuroscientists found that people trained to meditate over an eight-week period were better able to control a specific type of brain waves called alpha rhythms. Her corporate clients include Coca Cola, Novartis, J&J, and others who know female leadership talent is good for business. Can you share with them how long you had to “stick with it” (days or weeks) before you started to see the initial benefits of it? Go easy on carbs (breads and cereals) and processed foods with lots of added sugar that will make you feel groggy.
Like still water that reflects things as they are, the calming silence helps us to see things more clearly, and therefore, to be in deeper contact with ourselves and those around us.
The funny thing about adrenaline is, you can sit back and observe the effects of it’s release into your system without “fusing” with the emotions that may be tethered to them.
It’s really hard to empty your mind when your stomach is completely empty and loudly declaring its discontent!
The mind and body are deeply connected and stillness of the body aids in stillness of the mind.


Just the other day, as I observed myself giving my 13-year old instructions to be productive and stop watching TV, I had an epiphany. Neuroscience research has shown us that emotional contagion and limbic resonance are real biological processes that happen where we impact others around us through our own energy and attitude in any given situation. I find myself listening to “How I am Listening” to a person I don’t particularly like.  It is quite comical observing the thought balloons and judgments that arise. The practice of mindfulness makes us aware of the state of being we are in, helps us pause to decide whether action is needed and what is the right action needed. Mindfulness is about training the mind, not trying to keep it in an empty state all the time. When we can learn to control our thoughts we can gain greater mastery over our actions and reactions to events and people. If more leaders can make this a daily practice, I am convinced our workplaces would be more engaged, innovative, inspired and successful. In common areas, if we do find it necessary to speak, we do it discreetly to help preserve the silent atmosphere. This was about five years ago when, burned out and on a dare by my best friend, I decided to go to India to spend ten days at an ashram to learn how to meditate. Third (and this was my Big Hairy Audacious Goal) was to achieve enlightenment.  So, you can imagine my frustration on Day Nine as my stomach was growling with hunger and I had still not learned how to empty my mind.
Researchers report in a study that those who meditated for about 30 minutes a day for eight weeks had measurable changes in gray-matter density in parts of the brain associated with memory, sense of self, empathy, and stress.
Acceptance of “what is” helps us to develop a genuine curiosity to know ourselves without judging ourselves. In the biography by Walter Isaacson, Steve Jobs is quoted as saying, “I began to realize that an intuitive understanding and consciousness was more significant than abstract thinking and intellectual logical analysis… intuition is a very powerful thing, more powerful than intellect, in my opinion. The obvious rational choice would have been the former, but my inner voice, the very sense of excitement I felt in my body, caused me to take the latter. Nothing wrong with having a desire for the promotion and winning contracts, and we absolutely must strive for these in our lives. I wish you a mindful day today and welcome connecting with you if you are interested in learning about how to use mindfulness practice to lead more effectively. And start taking your shit seriously enough that you actually feel bad when you can’t do something new, or do it up to a standard you value and can commit to.
According to this NY Times article, meditation has also been shown to reduce gray matter in the amygdala, which is a part of the brain commonly associated with stress, anxiety, and emotional processing. We allow ourselves to see some of the things we would normally dislike about ourselves more readily. As we become aware of the judgmental thoughts and commentary that is in our heads as we listen to others, the filters through which we experience others hold less sway. The pause can help us choose to adjust our state of being, to calm ourselves down, so that the right action can arise from the right place. That’s had a big impact on my work.” Even Albert Einstein said, “The intuitive mind is a sacred gift and the rational mind is a faithful servant. However, when we strive for these without being attached to a specific outcome, we are more open to possibilities and opportunities that are in front of us, and we act with less fear and with greater presence.
After all, I was able to write this rather long discourse on the benefits of mindfulness in just two sessions!
Upon gleefully sharing this new epiphany with my daughter, she turned around, rolled her eyes and said, “A bit of a control freak?” It’s funny how others know many things about us that we hide from ourselves. We are able to better understand others from where they are coming from rather than through the interpretations and stories we have about them. At one point in my career, I was asked to take an assignment in sales, moving me away from my up-to-then marketing career path. Truly understanding ourselves and others are the key tenets to emotional intelligence, shown to be a key driver of success and well-being in life.
I took the assignment (kicking and screaming I might add) and it was one of the best career moves I have made.
Mindfulness practice allows us to give up attachment to what we want something to be, while observing it as it is.



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