Mindfulness & Meditation

Mindfulness & Meditation

I haven't posted in awhile in my the mindfulness series, So here is the next segment for a week in June- do one each day in your journal...

 

#32

Finish this sentence: One of the most calming things I Can do when I am stressed is…

 

#33

Soundscape: Take 5 minutes and close your eyes and listen to the sounds around you.Shift your awareness to the low chatter, soft humming,sounds of nature or if the ceiling fan. just listen and breath it in. Do not define the sounds just breath slowly and deeply and keep a gentle awareness of the soundscape around you

 

#34

List everything that made you smile in the last 24 hours.

 

#35

Goal Digger – List your goals for 1 week , 1 month and 1 year from now. Then ask yourself “What will they bring me?”

 

#36

Find a quite place to sit. Now reach around yourself and give yourself a big hug!Feel the stretch around and along your arms and back. Take 3 deep breaths in this position then release and write down how you felt or the first thought you had.

 

#37

Speak up-Write down any words or thoughts you need to get off of your chest. read them aloud. How do you feel about vocalizing them?

Keep Your Immune System Functioning Normally

Most people think that to keep your immune system functioning normally you only use the old-fashioned way:

Diet and Exercise

But maybe there is a new way too…

“If you truly want to change your life you must first change your mind.”

Some new and promising studies are being done,  paving the way for using mindfulness-based techniques to boost the immune system, enhancing our defense against infection and disease.

Mindfulness and self care must be apart of your life, It not only helps your immune system but there are countless ways to apply mindfulness in your everyday life and improve many things like:

  • Constantly feeling anxious and worried
  • Decreases stress
  • Feeling irritable, agitated and easily annoyed.
  • Argumentative and defensive with friends and family
  • Restless sleeping
  • Low levels of energy, often waking up feeling tired
  • Restless and frenetic mind
  • Often self-critical and/or critical of others
  • Feeling flat and uninspired
  • Having difficulty concentrating
  • Skin rashes and conditions
  • Clenching your jaw muscles and grinding your teeth at night
  • Headaches and migraines

If these are some of the symptoms you have, they can lead to illness eventually and so,

we must boost our health & mood with mindfulness as well as healthfulness.

Here are 20 Best Daily Health Tips: check them out here.

So, let’s begin to cover a few more of the 108 ways to mindfulness that will improve your immune system…

In your journal, do one prompt each day and if you missed my earlier posts on mindfulness, you can see them at the bottom in the slides.

Let’s bring it all together in a 6 week program ” Back to a Life of Health & Wholeness”   check it out here…

# 033

Finish this sentence…

One of the most calming things I can do For myself is when I am stressed is….

# 034

List everything that has made you smile in the last 24 hours- everything…

# 035

Goal digger:  Write down three goals.

One for this week:

One this month:

One this year:

Then ask yourself … What will they bring me?    

# 036

Find a quiet spot to sit.

Now, Reach out you’re arms and wrap them around yourself- giving yourself a hug.

Pull your fingers as far as you can across your back and feel the stretch.

Take three deep breaths in this position. Then release and write down the first thing that comes to your mind.

# 037

Speak up.

Sometimes it is hard to say things to people.

Write them down instead –  What words or thoughts do you need to get off your chest?

Write them here…Then read them out loud.

How do you feel about vocalizing these thoughts?

# 038

In one sentence, what lesson could someone learn from your lifetime experience?

# 039

Think of a time in your life that you were “Awed, overwhelmed, or you’re understanding of the world changed.”

Write about it…

# 040

You know those days when all you want to do is soak in a hot bath with bath salts? This meditation is for those days… A body scan meditation
You will systematically scan each body part and relax as you go.
Get in a comfortable flat position, with arms on your belly and legs bend and back supported.

( You may want to set a timer for 5- 15 min.)

Gently bring you’re attention to you’re toes and soften them completely, one at a time. Them bring you’re awareness to you’re feet, ankles, calves…right up to you’re neck and head- down you’re arms and into each finger. Relaxing each part of the body as you tune into it. Breath 5 breaths for each part- Enjoy

Keep Your Immune System Functioning Normally

Most people think that to keep your immune system functioning normally you only use the old-fashioned way: Diet and Exercise But maybe there is a new way too... “If you truly want to change your life you must first change your mind.” Some new and promising studies are...

Another Week of Mindfulness

#022 Self portrait have a mirror , pencil and paper or journal near Take a moment to think about something that bring you joy or happiness...no close you're eyes and let the emotion come into you're body. It feels nice right? Let it come into you're face with emotion...

Mindfulness – Week 2

  Kindness List all of the ways you are kind to yourself. Now list ways you could be even kinder. So if you’re feeling the need for a little therapeutic love boost, treat yourself to one—or all—of the following random acts of self-kindness: 1. Take a...

Mindfulness- A New You – A New Year

108 Ways to Mindfulness Let’s begin this new year with more ways to mindfulness with our  2nd set of journal prompts for our week. Using one prompt per day in a  journal- let’s take a journey into the Mindfulosophy! #002 The Pleasure is...

Mindfulosophy- What is it??

Are you so busy, with the holidays past you now and new things on the horizon for your new year? i am Are you present right now? Not sure what I mean by that? Gently focus on the dot above the i for three deep breaths. Give yourself the space to be present. Lets...

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Another Week of Mindfulness

Our next week of Mindfulosopy will begin with…

#022 Self portrait

have a mirror , pencil and paper or journal near
Take a moment to think about something that bring you joy or happiness…no close you’re eyes and let the emotion come into you’re body. It feels nice right? Let it come into you’re face with emotion and smiles…Now open you’re eyes and see this smile on your very own face. Now draw it- nothing accurate just a simple sketch or drawing.

#023 Those in our life

Consider all of those you have in you’re life right now. Who needs you’re support today? Is there one thing you can do today to help them?

#024 Meditation

3 part breath- is often the first breathing technique taught to new yoga practitioners. The “three parts” are the abdomen, diaphragm, and chest. During Three-Part Breath, you first completely fill your lungs with air, as though you are breathing into your belly, ribcage, and upper chest. Then you exhale completely, reversing the flow.
Ineffective breathing is a common problem in today’s modern world, compounded by poor posture and long periods of sitting or driving. When you breathe shallowly (called “chest breathing”), the air only enters your upper chest and very little enters your lower chest. This causes a lack of oxygen to your blood vessels, which can create strain on your heart and lungs.

*As with all breathing exercises, always approach the practice with caution, especially if you have a respiratory condition, such as asthma or emphysema. Never attempt any pranayama for the first time without the guidance of a qualified and knowledgeable teacher. Stop the exercise if you become faint or dizzy. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.

#025 ZZZZZZZZZZZZZzzzzzzzzzzzzzzzzzz

For many of us, sleep is the sweet balm that soothes and restores us after a long day of work and play. But for those for whom sleep is elusive or otherwise troubled, the issue is far more fraught. Most people, at some point in their lives, experience difficulty falling asleep. If you have thoughts preventing you from a good night’s sleep, try writing them all down first. Think of things in the past that you have dealt with and how you dealt with them better because of a good night’s sleep..

#026 Creativity

Creativity is a phenomenon whereby something new and somehow valuable is formed. The created item may be intangible (such as an idea, a scientific theory, a musical composition, or a joke) or a physical object (such as an invention, a literary work, or a painting).

When are you creative? Do you make time for it? Whom do you feel the most creative around? What’s getting in you’re way of being creative? Stuck for ideas- watch a TED talk on the topic.. from creative people like Steve Jobs, architect Frank Gehry, designer Philippe Starck, writer Elizabeth Gilbert and more..https://www.ted.com/topics/creativity

#027 Give me 10

Do 10 push=ups, if you can easily do that that do 10-20 more- whatever you’re amount. Then write down how this feels to you emotionally & physically., What did you need to draw upon to keep going?

 

#028 Predictions

What’s you’re personal weather emotion right now? Sunny, breezy, blistery etc…Now predict you’re weather forecast for tomorrow…

#029 Global Citizen

What affects you? Consider yourself apart of the bigger community. What issues mean the most to yo? Is it local, national, or global. What is one thing you would love to do about it? Do some research…

#030 Standing tall

Take a deep breath, sit up tall breath in & out deeply. In this posture-Then ask yourself- What do I stand for… write it down.

#031 doodle therapy

It is said that doodling is deep thinking in disguise and that it is a simple, accessible tool for problem-solving in general.Take a moment now to doodle- Set a timer and go…..Let you pen wonder as freely you’re mind!

#032 Sound mediation

Tuning into the moment. Take a few minutes to sit quietly and near an open window or outside if weather permits. Just listen to the sounds of nature…this meditation is wonderful to relax the mind and soul. Continue breathing slow steady and deeply as you take the time to do this.

Mindfulness – Week 2

# 012

 

Kindness

List all of the ways you are kind to yourself. Now list ways you could be even kinder.

So if you’re feeling the need for a little therapeutic love boost, treat yourself to one—or all—of the following random acts of self-kindness:

1. Take a hot bath.2. Go for a walk.3. Buy a special treat. 4. Schedule a massage.
5. Meditate. 6. Pick a card, any card. Go to a card store and buy yourself a loving card,-It’s wonderful to write a note inside, honoring and appreciating yourself, and offering yourself encouragement. 7. Decorate your personal space with positive messages and mantras. 8. Take yourself on a date.

# 013

 

 ALL Ears   

Have you ever heard the saying you have 2 ears and one mouth for a reason?  No? Lucky you…

There is truth to this- Who do you need to listen to more – right now?

# 014

Looking Back To The Future

 

Write a letter to your future self,  a year from now.  What do you hope you are doing?  What do you want to know?  Date your letter and take a look at it one year from now.

# 015

Nature Calls

Think of a place in nature that is peaceful, calm and relaxing? Where are you & What are you doing? Plan right now a way to go to this place for a day.

# 016

Mindfulness of the Body Meditation

This is the foundation of the meditative journey. By bringing our awareness into the body and using the breath as a vehicle for exploration, we begin to awaken to the dynamic aspect of thoughts, sensations, and emotions that arise constantly within our immediate experience.

As we become more familiar with ourselves in this way, we can begin to relax into this natural process and develop a deep and abiding appreciation for all the aspects of ourselves, others, and the world.

*Set a timer for 15 minutes-
*Lay on your back in a comfortable position. You may wish to have your knees up and your feet flat on the ground, to relieve tension in the lower back.

*Close your eyes. Breath deeply. Just concentrate on your breath and relax for a few moments.
*On each in breath, notice any tension in the body.

*On each out breath, allow all the tension in your body to drain into away into the Earth. Let it dissolve into the ground beneath you.

*Allow your awareness to go down about one foot. Imagine that you have roots that go down into the ground. Feel the roots.

*Now just hang out at the point of infinity beneath you. Let go of any ideas. Just be the infinity beneath you.

*Let go of any effort. Feel total relaxation.
*Notice how your mind feels here. Completely open. Boundless. Without barriers, restrictions, or boundaries.

Stay here for a few moments

# 017

Sanctuary  

It’s challenging to help you’re mind be still when your environment is cluttered.

Spend time today creating a sanctuary. It might be in your bedroom, garden,workspace,even you’re bathroom. Create a space where you can exhale. When you’re done, take the time to pause and enjoy it. Write or draw how you feel in your sanctuary.

# 018

Take a load Off

 Let’s talk emotional baggage. We all have some, even if it’s just carry-on. What’s in you’re suitcase? How can you leave it behind?

# 019

Try it on for size

 Forget your usual routine. Try something new just today. How daring are you going to be? 

Write down some ideas, then pick one and get to it!

# 020

Lovely Letter

Pick someone you’re thankful to have in you’re life. Write a letter to them explaining just why you think this.

# 021

Be Heard

Sing out loud to your favorite song. Be powerful, let the world hear you!

When your done write down how this made you feel –  to hear your own voice.

How do you feel now?