![]() Simply bring your attention back to the sensations of your breath. Each time a thought comes up you have an opportunity to release it more quickly than the last time. That’s normal, and it’s a part of the process. Sometimes uncomfortable thoughts and feelings surface when one’s mind wanders. Simply bring your attention back to your breath as soon as you notice this. The most important thing is to not be down on yourself when you find your mind wandering. You may find that your mind wanders less with more practice. That’s great! Your mind will wander, and that’s fine too, because that’s what minds do. You might decide to gradually add more breaths, or to just jump in to a 10-minute mindfulness session (set an alarm with a calming sound). No one else could tell that you were getting all mindful. See how when you do this your attention is focused on the present moment? Congratulations, you have made it to the here and now! You may not have even closed your eyes. Try it for one breath…two breaths…three breaths. Feel the sensations of your breath as it moves in and then moves out, past your nostrils and across the area above your upper lip. Specifically, breath through your nose and focus on the feeling of air moving in and out of your nose. So how do we bring our mind to the present moment to start realizing some of these benefits? In one study, mindful awareness exercises helped 1st through 3rd graders reduce their anxiety and do better in school.(3) Hey, if they can do it…seriously!.In the classroom, teachers have found that mindfulness helps improve students’ attention skills and reduce test anxiety, it has helped children with ADHD improve their attention span, and it increased optimism, attention, and behavior in 4th through 7th graders.( 3).Meditation can affect activity in a part of the brain involved in processing emotions even when the person is not meditating.( 1).It can help in the management of depression and insomnia, and it arms practitioners to break the cycle of self-rumination.Meditation reduces inflammation and may help to regulate the immune system.( 1).One study suggests that 8 weeks of mindfulness training may reduce stress-induced inflammation better than a health program that includes physical activity, education about diet, and music therapy.( 1) That’s some powerful stuff!. ![]() ![]() A quick meditation or mindfulness exercise to focus your attention on the here and now might be just what you need.īut first, in case you need some convincing, let me tell you about some of the benefits that have been found with regular meditation or mindfulness exercises (meditation brings you to the present moment = mindfulness). Maybe you need to get a handle on your emotions, like right now. Do you sometimes feel like you just need to take a quick time-out from your day or situation? EXCEPT… you’re in the middle of class, or you’re in the middle of an intense study group, or you’re staring at a test! ![]()
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