Mindful Meditation: the act of BEing Present

There are many things in life that are out of our control. However, what is very possible is the ability to take responsibility for our own state of mind and to change it for the better. Meditation cuts across religions and cultures and has become less about the faith we identify with and more about being mindful, focused and at peace with ourselves and with others. Meditation cultivates the act of being present by encouraging us to be aware of our thoughts, how we communicate and how we act. By us learning how to BE present, we become attuned on how our choices impact our lives and the lives of others.

One very practical form of meditation is Mindful Meditation. This form of meditation encourages the act of fully being present. It is the practise of being aware of where we are and what we are doing and requires us to refrain from being reactive to whats happening around us in that moment. This meditation technique can be practised anywhere and at any point of the day. It can be practised in everyday activities such as doing chores, engaging in hobbies, commuting and many more. The key to Mindful Meditation is our commitment to be in the moment by tapping into our senses and observing our senses as we are engaged in the activities. Our minds will naturally wonder and it's in those moments our responsibility to guide our thoughts back and to refocus on the present.

The reality is, anyone can meditate. There are different reasons why people meditate as there are many different forms of meditation practises to choose from. The most important factor to keep in mind when choosing a practise is to choose one that resonates with your lifestyle. Remember to let go of judgement and be patient with yourself as the mind needs time to adapt to new patterns. Meditation is called a practise for a reason, it requires us to frequently incorporate it in our lives if we want to benefit from all its delight.

MEDITATION TIPS

Start with baby steps. If you try too hard at your first go around you may be less committed to continue the practise it is better to meditate 5 minutes a day then 45 minutes a week find a meditation technique that is right for your lifestyle the ideal space to meditate in is one that is quiet, peaceful and where you feel safe and protected

"Nothing is more precious than being in the present moment. Fully alive, fully aware." (Thich Nhat Hanh)

Take a Moment for BREATH

3 Part Breath: Yogic Breath

The 3 Part Breath, also known as the Yogic Breath, is a soothing and effective breathing technique used to calm the nervous system and to help refocus mentally, emotionally and physically.

How to practise Yogic breathing:

Sit tall with a straight spine or lay down on your back   place one hand on your navel place the other hand on your upper chest inhale first third of your breath into your belly (hand on navel) then exhale completely inhale first third then inhale second third of your breath into your bottom lungs (the space between your hands, ribcage) then exhale completely from your ribcage to your belly.

Inhale the first & second third of breath then inhale the final third of your breath into the top of your lungs (hand on your upper chest) then exhale completely let the breath go first from the upper chest, allowing the heart centre to sink, then from the rib cage, letting the ribs slide closer together then letting the air go from your belly, pulling your navel back towards your spine.

you are practising 3 part breathing! Continue at your pace, eventually coming to let the 3 parts of breath happen smoothly without pausing.

No excuses: the importance of taking a break & self care

So many of us are working long hours in stressful environments with pressing deadlines and responsibilities. On top of that work load, we go home and experience another whirl wind of demands and responsibilities. The impact of such a lifestyle can be overwhelming and very dangerous for our health and quality of life.

Yet, this is our life so how do we balance? How do we nourish our quality of life and keep up? Who has the time? What we need to do is cut the excuses and start giving ourselves permission to take a break and to practise self-care.

Whether we are at work or at home we need to take the time to detach ourselves and nourish ourselves. Working for long stretches without breaks leads to stress and exhaustion. So instead of eating your lunch at your desk or skipping lunch all together, "get up offa that thing" and do some stretches, go for a walk or chat with a colleague about anything other then work. When you are home, find positive and practical activities or rituals that help you detach, decompress and reconnect with yourself. When we take more self-care we can better care for the people and responsibilities we are connected to.

Many of us acknowledge this however, habit change is challenging. Our quality of life is important and the sooner we become proactive in implementing healthier well-being activities the more engaged, productive, empowered and happier we will BE.