Breathe in, and breathe out, and as we gently come back to the breath, notice how the whole body expands on an inhalation, contracts on an exhalation. Even the thought, “I don’t know what I’m doing,” is a thought. So beginning now to bring awareness to thoughts themselves.
#Mindful awareness mindup movie
Just like with sounds, we can also notice our thoughts, as if we were sitting in a dark movie theatre, noticing the dialogue and the images come and go on the screen. Even the thought, “I don’t know what I’m doing,” is a thought.ħ. Take a moment to notice the rising and falling of sounds-like in my voice-and whenever the mind wanders, see, touch, and gently go back to sounds.īring awareness to thoughts themselves. Not everyone has this gift, but here we have it now. Because of this mind and these ears, we have the gift of audibility, this gift of hearing. Touch that thought for a moment, as if it was your own reflection in the water, and gently go back to the sensations in the body.Ħ) Expand awareness from the body to sounds. If at any point the mind wanders, just see where it wandered to. Whatever is being experienced, just allow it and let it be, being curious about what’s here.ĥ. Just spend the next minute feeling the sensations.
#Mindful awareness mindup full
This body is full of sensations from warmth to coolness, achiness, pressure, holding, pulsing, itchiness…perhaps some areas don’t have any feeling at all. Begin to get a sense of this body sitting here-instead of just noticing the positioning of the body, feel into the entirety of the body in this moment. Breathing out, bringing that same attitude toward the exhalation. As you breathe in, bring a beginner’s mind to this inhalation, noticing it as if for the first time. At this time of the day, how is the body physically? Is there any tension or tightness anywhere? What emotions are present? Is there a neutral feeling or a sense of anxiousness or calm? Also, is the mind busy or calm? Begin to recognize this body naturally breathing.ģ. As you’re doing this, get a sense of your body sitting here and also a sense of where you’re starting this moment from physically, emotionally, and mentally. You can close your eyes or lower your gaze toward the floor.Ģ. Begin by getting comfortable in a seated position, one where you’re sitting up straight but you’re not sitting up rigidly straight. Mindfulness is a quality that every human being already possesses, it’s not something you have to conjure up, you just have to learn how. Of course, there's no need to eat every meal in a mindful way, but regularly eating a meal mindfully brings you into the present and reminds you that there is no “what next”? This is it.1. Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.
No reading text of any kind, watching TV, listening to voicemails etc. Make the attention you give what you are eating reflect that time and energy. Think how much time and effort nature, the farmer or fisherman, the food producer the picker, the packer etc. Be aware of the sounds you hear as you eat, the smell of the food, the taste and the texture. Focus on the sensations you feel not only in your mouth and stomach, but in other areas of your body as well: your hands as you bring the food to your mouth. Mindful meal: Of the 1000 meals or so you ate in the last year, how many did you eat mindfully? Eat a meal mindfully. Although raisins don't melt in your mouth the way chocolate does, you can focus more on the appearance of the raisin, the tactile sensations as you handle the raisin, the chewy texture, as well as the sweet taste, as you eat one at a time, very slowly.
Raisin meditation: Raisin meditation is similar way of practising being in the moment. Take a moment to reflect on, and fully enjoy, the flavour and texture of the chocolate. Notice how the taste and texture changes from the time you first place the chocolate into your mouth to the time it is completely melted.Ħ.
Break off a square and place into your mouth and allow it to slowly melt into the warmth of your tongue.ĥ. Think about the different “notes” you get from the smell – heavy, light, sharp, spicy, sweet, warm, etc. Unwrap the chocolate slowly, carefully and neatly.ģ. Notice the design of the wrapper and the weight and shape of the chocolate.Ģ. Buy a bar of chocolate – it could be your favourite brand or you try something new – and then follow these steps.ġ. Now that you are more aware of yourself – your thinking and your feelings – you can bring awareness and acceptance to your surroundings and the activities you do.Ĭhocolate A popular exercise for practising mindfulness is chocolate eating.
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