Definition:
Mindfulness means paying attention,
In a particular way,
In the present moment,
And non-judgmentally.
- Jon Kabat-Zinn
Mindfulness is living life in awareness. Mindfulness is about being fully aware of whatever is happening at the present moment, without filters or the lens of judgment. Mindfulness consists of cultivating awareness of the mind and body and living in the here and now. Mindfulness is a practice that anyone can benefit from.
The purpose of mindfulness is to be able to focus one's attention without judgment in order to have a choice instead of reacting and being driven by emotions. Being mindful helps us respond effectively.
Mindfulness is a way of learning how to relate directly to your life. Because it's about your life, no one else can do it for you or tell you exactly how to do it. Fortunately, it isn't something you have to get or acquire. You already have it within you; it's simply a matter of being present. In fact, in the very moment you recognize you aren't present, you've become present. The moment you see that you've become trapped by your thoughts, you gain the freedom to step out of the trap.
Mindfulness invites you to live one moment at a time. Since we really live only in the present moment, why not be there for each moment?
You can miss so much if you're consumed with anticipation of the future or ruminations about the past. As you become more mindful of your inner state - your thoughts, emotions, sensations, and mental processes - you'll start to sleep better, be more able to cope with stressful situations, improve your self-esteem, renew your enthusiasm for life and work, and generally just feel better.
What is Mindfulness
- Intentionally living with awareness in the present moment.
Waking up from automatic or rote behaviors to participate and be present in our own lives.
- Without judging or rejecting the moment.
Noticing consequences, discerning helpfulness and harmfulness - but letting go of evaluating, avoiding, suppressing, or blocking the present moment.
- Without attachment to the moment.
Attending to the experience of each new moment, rather than ignoring the present by clinging to the past or grabbing for the future.
What are Mindfulness Skills
Mindfulness skills are the specific behaviors to practice that, when put together, make up mindfulness.
What is Mindfulness Practice
Informal
- Mindfulness and mindfulness skills can be practiced anytime, anywhere, while doing anything. Intentionally paying attention to the moment, without judging it or holding onto it, is all that is needed. Informal practice refers to being mindful when doing the dishes, listening to music, or gardening.
Formal
- Meditation is a practicing mindfulness and mindfulness skills while sitting, standing, or lying quietly for a predetermined amount of time. When meditating, we focus the mind (for example, we focus on body sensations, emotions, thoughts, or our breath), or we open the mind (paying attention to whatever comes into our awareness). There are many forms of meditation that differ mostly by whether we are opening the mind or focusing the mind - and if focusing, depending on what is the focus of your attention.
- Mindfulness movement also has many forms. Examples include yoga, tai chi, karate, and spiritual dancing. Hiking, horseback riding, and walking can also be ways to practice mindfulness.
- Contemplative prayer (such as Christian centering prayer, the rosary, Jewish Shema, Islamic Sufi practice, or Hindu raja yoga) is a spiritual meditation practice.
Breathing Exercise
1. Awareness
Bring yourself into the present moment by deliberately adopting an erect and dignified posture if possible. Close your eyes. Then ask:
"What is my experience right now... in thoughts... in feelings... and in bodily sensations?"
Give yourself time to acknowledge and register your experience, even if it is unwanted.
2. Gathering
Then, gently redirect full attention to breathing, to each in-breath and to each out-breath as they follow, one after the other.
Your breath can function as an anchor to bring you into the present and help you tune into a state of awareness and stillness.
3. Expanding
Expand the field of your awareness around your breathing, so that it includes your body as a whole, your posture, and facial expression.
The breathing space provides a way to step out of automatic pilot mode and reconnect with the present moment
The key skill is to maintain awareness in the moment. Nothing else.
Mindfulness means paying attention,
In a particular way,
In the present moment,
And non-judgmentally.
- Jon Kabat-Zinn
Mindfulness is living life in awareness. Mindfulness is about being fully aware of whatever is happening at the present moment, without filters or the lens of judgment. Mindfulness consists of cultivating awareness of the mind and body and living in the here and now. Mindfulness is a practice that anyone can benefit from.
The purpose of mindfulness is to be able to focus one's attention without judgment in order to have a choice instead of reacting and being driven by emotions. Being mindful helps us respond effectively.
Mindfulness is a way of learning how to relate directly to your life. Because it's about your life, no one else can do it for you or tell you exactly how to do it. Fortunately, it isn't something you have to get or acquire. You already have it within you; it's simply a matter of being present. In fact, in the very moment you recognize you aren't present, you've become present. The moment you see that you've become trapped by your thoughts, you gain the freedom to step out of the trap.
Mindfulness invites you to live one moment at a time. Since we really live only in the present moment, why not be there for each moment?
You can miss so much if you're consumed with anticipation of the future or ruminations about the past. As you become more mindful of your inner state - your thoughts, emotions, sensations, and mental processes - you'll start to sleep better, be more able to cope with stressful situations, improve your self-esteem, renew your enthusiasm for life and work, and generally just feel better.
What is Mindfulness
- Intentionally living with awareness in the present moment.
Waking up from automatic or rote behaviors to participate and be present in our own lives.
- Without judging or rejecting the moment.
Noticing consequences, discerning helpfulness and harmfulness - but letting go of evaluating, avoiding, suppressing, or blocking the present moment.
- Without attachment to the moment.
Attending to the experience of each new moment, rather than ignoring the present by clinging to the past or grabbing for the future.
What are Mindfulness Skills
Mindfulness skills are the specific behaviors to practice that, when put together, make up mindfulness.
What is Mindfulness Practice
Informal
- Mindfulness and mindfulness skills can be practiced anytime, anywhere, while doing anything. Intentionally paying attention to the moment, without judging it or holding onto it, is all that is needed. Informal practice refers to being mindful when doing the dishes, listening to music, or gardening.
Formal
- Meditation is a practicing mindfulness and mindfulness skills while sitting, standing, or lying quietly for a predetermined amount of time. When meditating, we focus the mind (for example, we focus on body sensations, emotions, thoughts, or our breath), or we open the mind (paying attention to whatever comes into our awareness). There are many forms of meditation that differ mostly by whether we are opening the mind or focusing the mind - and if focusing, depending on what is the focus of your attention.
- Mindfulness movement also has many forms. Examples include yoga, tai chi, karate, and spiritual dancing. Hiking, horseback riding, and walking can also be ways to practice mindfulness.
- Contemplative prayer (such as Christian centering prayer, the rosary, Jewish Shema, Islamic Sufi practice, or Hindu raja yoga) is a spiritual meditation practice.
Breathing Exercise
1. Awareness
Bring yourself into the present moment by deliberately adopting an erect and dignified posture if possible. Close your eyes. Then ask:
"What is my experience right now... in thoughts... in feelings... and in bodily sensations?"
Give yourself time to acknowledge and register your experience, even if it is unwanted.
2. Gathering
Then, gently redirect full attention to breathing, to each in-breath and to each out-breath as they follow, one after the other.
Your breath can function as an anchor to bring you into the present and help you tune into a state of awareness and stillness.
3. Expanding
Expand the field of your awareness around your breathing, so that it includes your body as a whole, your posture, and facial expression.
The breathing space provides a way to step out of automatic pilot mode and reconnect with the present moment
The key skill is to maintain awareness in the moment. Nothing else.
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