THOUGHTS AND COMMENTARY
A Book Excerpt From
The Road to Neuroplasticity and Change to Heal Trauma, Improve Cognitive Capacity and Maximize Performance
ABOUT THE BOOK
EASY MINDFULNESS AND MEDITATION TECHNIQUES
More on Mindfulness:
The simplest form of mindfulness is to concentrate on your breath. This meditation exercise is an excellent introduction to meditation techniques.
MEDITATION
Loving-kindness meditation seeks to develop an attitude of love and kindness toward all. While breathing deeply, open your mind to receiving loving kindness. Then send messages of loving kindness to the world, to specific people, or to their loved ones. Repeat as needed until you feel an attitude of loving kindness. This form helps with anger, frustration and resentment.
Progressive relaxation, sometimes called body scan meditation, is meditation that encourages people to scan their bodies for areas of tension. The goal is to notice tension and to allow it to release. Start at one end of your body, usually your feet, and work through the whole looking for tension to release. Tense and relax muscles. Visualize a wave drifting over your body to release tension. Progressive relaxation can promote feelings of calmness and relaxation. It may also help with chronic pain and sleep issues.
Breath awareness is a type of mindful meditation that encourages mindful breathing. Breathe slowly and deeply while counting your breaths. Focus only on your breaths and ignore other thoughts that enter the mind. This form helps reduce anxiety, improve concentration, and extend emotional flexibility.
Zen meditation, sometimes called Zazen is a form of meditation that can be part of Buddhist practice. The goal is to find a comfortable position, focus on breathing, and mindfully observe one's thoughts without judgment. Seek out a class for this form.
Transcendental Meditation is a spiritual form of meditation where you remain seated and breathe slowly. The goal is to transcend or rise above your current state of being. Focus on a mantra or a repeated word or series of words.
Concentration meditation involves focusing on a single point. You can focus on:
Start by focusing for a few minutes and then work up to longer durations. In this form of meditation you refocus your awareness on the object of attention each time your mind wanders. Don’t pursue random thoughts just let them go. As you repeat this exercise your concentration will improve.
10 EXERCISES TO TRY
Exercise #1
The Hand Awareness
Exercise #2
Mental Agility
Exercise #3
Musical Acuity
Exercise #4
Undivided Attention
Exercise #5
Full Sensory Mode
Exercise #6
Present Moment
Exercise #7
Look Deeper
Exercise #8
Mindful Self Talk
Exercise #9
Self Compassion
Exercise #10
Practice Breathing
A MINDFULNESS EXERCISE WITH VISUALIZATION
This exercise will help you open your mind to receive creative ideas. The focus is on balance and harmony.
Set your alarm for 4am. Dress in loose clothing. Set yourself up in a chair or lounge outside if you can. If you can’t sit outside find a comfortable place inside. Make yourself a cup of tea or other warm beverage. Keep the lights down or off.
Sit or lay down.
Close your eyes.
Picture a window with sheer white curtains. Reach out and gently touch the fabric and feel the snowy texture. Focus on the crisp color white. Feel the light shining through. Let the white calm you and then introduce some wind to the curtain. Watch it sway.
Then bring in the golden glow from the sun outside. Let the warmth touch your skin. Look for the prism of color streaming in. Find the red and blue. Focus on their intensity compared to the filmy white.
Open your mind to your feelings. How does the sheer white feel? The hotness of the red? The velvety blue? Do you see the burnt orange? The baby pink? The muted browns? Reach out to hold the colors and watch them fall through your fingers. Which ones stain your fingers? Is it a penetration of your skin or a light sprinkle?
Concentrate on the color that permeates and hold your focus on it. What do you think of when you look at it? Do you feel emotional? Does it remind you of a person or a place or a thing?
Breathe. Inhale and then exhale. Let the colors swirl through the air around you like an aura. Let the white light shine on you. Now open your mind to the problems you face. Your aura guides you and the white light protects you. You are unrestrained. No barriers and no chains. Feel yourself float.
Now what answers have your found? What questions have you asked? What ideas have you formed? What plans have you made? What dreams will you follow?
Don’t let go of the light. Don’t let go of the color. They are a balance of creative energies within you. They are a part of you and will guide you. When you find yourself struggling in your expression go to the curtain and stand in the light and reach again for the color.
- Sit or lie comfortably.
- Close your eyes.
- Make no effort to control the breath; simply breathe naturally.
- Focus your attention on the breath and on how the body moves with each inhalation and exhalation.
- Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage, and belly.
- Focus your attention on your breath without controlling its pace or intensity.
- If your mind wanders return your focus back to your breath.
- Maintain this meditation practice for two to three minutes to start, and then try it for longer periods.
MEDITATION
Loving-kindness meditation seeks to develop an attitude of love and kindness toward all. While breathing deeply, open your mind to receiving loving kindness. Then send messages of loving kindness to the world, to specific people, or to their loved ones. Repeat as needed until you feel an attitude of loving kindness. This form helps with anger, frustration and resentment.
Progressive relaxation, sometimes called body scan meditation, is meditation that encourages people to scan their bodies for areas of tension. The goal is to notice tension and to allow it to release. Start at one end of your body, usually your feet, and work through the whole looking for tension to release. Tense and relax muscles. Visualize a wave drifting over your body to release tension. Progressive relaxation can promote feelings of calmness and relaxation. It may also help with chronic pain and sleep issues.
Breath awareness is a type of mindful meditation that encourages mindful breathing. Breathe slowly and deeply while counting your breaths. Focus only on your breaths and ignore other thoughts that enter the mind. This form helps reduce anxiety, improve concentration, and extend emotional flexibility.
Zen meditation, sometimes called Zazen is a form of meditation that can be part of Buddhist practice. The goal is to find a comfortable position, focus on breathing, and mindfully observe one's thoughts without judgment. Seek out a class for this form.
Transcendental Meditation is a spiritual form of meditation where you remain seated and breathe slowly. The goal is to transcend or rise above your current state of being. Focus on a mantra or a repeated word or series of words.
Concentration meditation involves focusing on a single point. You can focus on:
- Following the breath
- Repeating a single word or mantra
- Staring at an item
- Listening to a repetitive gong
- Counting
Start by focusing for a few minutes and then work up to longer durations. In this form of meditation you refocus your awareness on the object of attention each time your mind wanders. Don’t pursue random thoughts just let them go. As you repeat this exercise your concentration will improve.
10 EXERCISES TO TRY
Exercise #1
The Hand Awareness
- Grasp your hands together and hold firmly for 5-10 seconds
- Then release and pay attention to how your hands feel
- Keep your focus on that feeling for as long as you can
Exercise #2
Mental Agility
- Focus on an object for as long as you can
- Keep a mental watch on when your mind starts to wonder
- Then bring the focus back to the object
- The longer you retain focus the stronger your mindfulness will be
Exercise #3
Musical Acuity
- Listen to your favorite song and pay attention to how it makes you feel
- What emotions are stirred up?
- What memories come up and how do those memories make you feel?
- Engage the emotions and see where they take you
Exercise #4
Undivided Attention
- Choose an activity or chore around the house
- Perform the actions in this activity with your undivided attention
Exercise #5
Full Sensory Mode
- Wherever you are and whatever you are doing stop and look around you
- Become aware of all the senses you pick up. Sight, sound, touch, smell, taste.
- How do you feel?
- Are you overstimulated?
- Do you feel anxious?
- Make a mental note and keep observing without judgment
Exercise #6
Present Moment
- What are you doing at the present moment?
- How do you feel in this moment?
- What thoughts are you having right now?
- What emotions are you feeling right now?
- Notice your thoughts as you ask yourself these questions
- What are those thoughts saying?
Exercise #7
Look Deeper
- Pay attention to your body. How does it feel?
- Pic the feeling or emotion is a color what would it be?
- What shape or smell would it be? How about temperature, shape or sound?
- Notice the thoughts in your head. How do they sound? Are they angry, negative, harsh or dark?
- Breathe deeply in and out.
- How do you feel now? Have those emotions dissipated?
Exercise #8
Mindful Self Talk
- Notice any pain or discomfort in your body right now.
- Say to yourself “this hurts”, “this is pain”, or “ouch.”
- Gently tell yourself that the pain or discomfort does not need to be fixed right now. It just needs to be acknowledged.
- Breathe in and out and be still.
Exercise #9
Self Compassion
- If your feelings could talk what would they be telling you that you need?
- Imagine your best friend feeling the same way. How would you help them?
- Can you show yourself the same care and concert you would for them?
- If you were talking to yourself like you would to someone you love what would you say?
Exercise #10
Practice Breathing
- Breathe in for a count of two
- Hold the breath for a count of two
- Exhale the breath for a count of four
- Hold the breath for a count of one
- Focus only on your breath and counting
- If feelings or emotions wander into your thoughts treat them with kindness and gently escort them out
A MINDFULNESS EXERCISE WITH VISUALIZATION
This exercise will help you open your mind to receive creative ideas. The focus is on balance and harmony.
Set your alarm for 4am. Dress in loose clothing. Set yourself up in a chair or lounge outside if you can. If you can’t sit outside find a comfortable place inside. Make yourself a cup of tea or other warm beverage. Keep the lights down or off.
Sit or lay down.
Close your eyes.
Picture a window with sheer white curtains. Reach out and gently touch the fabric and feel the snowy texture. Focus on the crisp color white. Feel the light shining through. Let the white calm you and then introduce some wind to the curtain. Watch it sway.
Then bring in the golden glow from the sun outside. Let the warmth touch your skin. Look for the prism of color streaming in. Find the red and blue. Focus on their intensity compared to the filmy white.
Open your mind to your feelings. How does the sheer white feel? The hotness of the red? The velvety blue? Do you see the burnt orange? The baby pink? The muted browns? Reach out to hold the colors and watch them fall through your fingers. Which ones stain your fingers? Is it a penetration of your skin or a light sprinkle?
Concentrate on the color that permeates and hold your focus on it. What do you think of when you look at it? Do you feel emotional? Does it remind you of a person or a place or a thing?
Breathe. Inhale and then exhale. Let the colors swirl through the air around you like an aura. Let the white light shine on you. Now open your mind to the problems you face. Your aura guides you and the white light protects you. You are unrestrained. No barriers and no chains. Feel yourself float.
Now what answers have your found? What questions have you asked? What ideas have you formed? What plans have you made? What dreams will you follow?
Don’t let go of the light. Don’t let go of the color. They are a balance of creative energies within you. They are a part of you and will guide you. When you find yourself struggling in your expression go to the curtain and stand in the light and reach again for the color.
STARLIGHT POETRY BY KAI
View Me on Twitter @kairosoflife
See Creativity Chaos - a Creativity Blog by Kai
About | Reprints & Copyrights | Home
© 2019-2020 Copyright Starlight Poetry
VIEW FULL SITE DIRECTORY
View Me on Twitter @kairosoflife
See Creativity Chaos - a Creativity Blog by Kai
About | Reprints & Copyrights | Home
© 2019-2020 Copyright Starlight Poetry
VIEW FULL SITE DIRECTORY