- Guided Mindfulness Meditation Exercises For
is a state of being fully aware in the present moment. There are a
number of exercises you can do to increase your level of mindfulness in
the present moment.
For thousands of years monks in monasteries have
practised exercises to increase their level of mindfulness. It is said
that mindfulness leads to a balanced and happy life.
However when we are not in a state of mindfulness then feelings of
anxiety, stress and even levels of depression may start to set in.
- become fully aware of the present moment
So how is
it that we increase our level of being mindful in the present moment?
the first place to start is to realize that the 'thinking' mind
continually distracts us from the present moment. It is the constant
chatter within our own head that takes us away from the present moment
and distracts us from being mindful.
first exercise to increase your awareness is to silence the constant
chatter within your own mind.
- get out of your mind and into your senses
way to do this is to firstly become aware of the 'voice' within your
own mind. Right now it may be saying something like 'Little voice? What
little voice? I don't have a little voice!'
that is the little voice.
you become more aware of the little voice, the next step is to then
treat it like a little child that is wanting your attention. Ad you
start to treat it like a little child then it starts to lose it's power
over you because you are starting to distance yourself from it.
the next part of the mindful exercise is to silence it. We do this by
saying to it 'thank you for sharing'. After you say 'thank you for
sharing' you will most likely notice there is a little pause in your
thinking. You will probably notice there is a little gap in your
space and pause is what the Buddhists call no-mind.
instead of placing your attention and awareness on the voice within
your mind, instead place your attention and awareness on this space of
another thought comes up, simply say 'thank you for sharing' and again
place your awareness and attention on the space of no-mind. As you
practice doing this you will be able to go for longer and longer
periods of time between thoughts.
this space of no-mind you will probably notice that you become more and
more aware of the present moment. Perhaps it feels like time is either
standing still or is in slow motion. This is the first stage of
becoming more mindful because your awareness is starting to expand away
from your distracting thoughts to include more of your surroundings.
next stage of becoming more aware of the present moment is to expand
and heighten your five predominant senses. When you get out of your
mind and into your senses then you become even more aware of the
you practice expanding your five senses there will become a time when
your sense of 'self' dissolves and you start to melt and merge to
become 'one' with everything around you. This expanded state is known
as 'oneness' and is the ultimate state when wanting to increase your
sense of mindfulness/
once you are in a state of no-mind, you can then actively expand your
five predominant senses.
the sense of 'sight' we are often in a very narrow field of vision.
For example, we are often focused on a computer screen in front of us,
focused on the rad ahead of us whilst driving or focused on a book or
newspaper that we are reading.
to expand your sense of sight then try instead to become aware of your
peripheral vision. This is what you see at the extent of your vision.
example if you softly gaze at a tree in the distance then start to
become aware of what you can see in your peripheral vision both to your
left and to your right. This is the extent of your peripheral vision in
the horizontal direction. Likewise if you also start to become
aware of what you can see both to the sky above and the earth below.
This is the extent of your peripheral vision in the vertical direction.
you expand your sense of peripheral vision you will start to notice
that your peripheral vision is like an oval in all directions. You will
also start to motice that you become more aware of movements of leaves,
birds and animals when you are in this extended sense of vision. When
conscious of this state then you have no choice but to be fully aware
of the present moment.
example, being in this mindful state by expanding your sense of
peripheral vision for just two minutes will actively slow your
brainwave patterns down from the problem solving 'beta' state into the
slower and more relaxed 'alpha' brain wave pattern.
can then further heighten your sense of vision by trying
to actively expand the limit of your peripheral vision. This is like
trying to become more aware of what happens at the envelope and edge of
your peripheral vision.
you practice expanding your peripheral vision
then there will come a time when your attention and awareness starts to
become aware of what it happening to both the side of you as well as
what is happening behind you. It is as though through this mindfulness
exercise that you can start to 'see' what is beyond your field of
vision by feeling what is around you.
you can see, getting out of your mind and into your senses is a way to
expand your sense of mindfulness in the present moment. When you have
expanded all of your five senses through the 'sense' meditation
exercise then you will have become fully present to the present moment.
is becoming fully present to the present moment that allows you to
become more mindful. Dwelling in this state within the present moment
is the ultimate goal of mindfulness.
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