Mindfulness in action (part 2) - Practical handbook
Hello ….how are you today?
This week I’m bringing you the second part on Mindfulness. This time, we are going to focus on different practices that you can start on your own because they are super simple.
Sacred pause
Mindfulness meditation
Mindfulness groups
Write a mindful journal
Conscious Visualization
Mindful body care and movement
Key attitudes in the practice of Mindfulness
You can listen to the podcast with this player, or if you prefer reading you have a written version below. Enjoy it!
Sacred pause
At different times of the day, pause, take a deep breath, and notice your emotions, your physical sensations, and what you are telling yourself to feel that way emotionally and physically. Remember that having certain thoughts doesn’t make them true.
Acknowledge what you feel, accept it, and do something that soothes your experience in the moment – from asking for a hug, to calling a friend, to staring at the horizon, to having a cup of tea.
Mindfulness meditation
Lying down or sitting down with a straight back but feeling comfortable, close your eyes and take several deep breaths, inhaling through your nose and exhaling through your mouth.
When you feel calmer, pay attention to all the sounds around you, those that are far away and those that are close.
Breathing normally, go over each corner of your body and notice how you feel physically. Be very mindful about this.
Do 10 cycles of inhalation and exhalation through your nose.
Pay attention to the sounds, smells, and temperature in the place where you are.
When you are ready, open your eyes.
Mindfulness groups
Decide if you want to start a mindfulness group with a closed number of people (always the same) or with an open number (where new people join you in every meeting)
Decide how often and for how long you will meet – once a week, once or twice a month for one hour, etc.
Sit in a circle. Each person briefly shares how they feel. To prevent someone from talking too much, have a shared code like raising your hand or passing an object that indicates to the person that time is up.
Avoid suggesting, criticizing, sorting out what others say. The idea is to be present mindfully and creating a safe loving container/space.
Take turns leading the meditation or designate one person for every meeting.
Share readings and learnings about mindfulness.
You can have a drink and/or something to eat mindfully before saying goodbye.
Write a mindful journal
Carve out 10-15 minutes to sit quietly and write on a document in your computer or on paper.
Write down the question, “what’s the inner chatter I can hear at the moment? What is worrying me, stressing me, taking up mental space?”
Write down what comes to mind without editing it and without judging yourself.
When you finish, read your notes to yourself and investigate what you are telling yourself that makes you feel and act like this.
Ask yourself what would help you and write that down too.
Conscious Visualization
Lying down or sitting down with a straight back, close your eyes and take several deep breaths, inhaling through your nose and exhaling through your mouth.
When you feel calm, pay attention to all the sounds around you, those that are far away and those that are close.
Imagine a warm, golden light running down through you from the crown of your head to your feet. Visualize how this light relaxes all the muscles of your face, your neck, torso, legs and feet.
Do 10 cycles of inhalation and exhalation through your nose. Repeat this 2 more times.
Enjoy that light that you are radiating from the inside out and the calm that you feel.
Get in touch with the sounds, smells, and temperature around you.
When you are ready, open your eyes.
Mindful body care and movement
Do the sun salutation from yoga. Look for videos on youtube to learn it. It is wonderful.
Do neck and shoulder rotations mindfully.
Stretch your legs: sitting down with legs together and stretched out. Extend your arms and lean forward trying to touch your toes (keep your legs straight). Hold this position for 30 seconds and then repeat three more times.
Stretch your upper body: standing up have your legs slightly apart at the height of your hips, lower your trunk with a straight back and without bending your legs. Don't worry about touching the ground, wherever you go is enough. You should feel the stretch in your legs.
Child's Pose: Kneel down and sit on your heels. Inhale and exhale lowering your back until your chest rests on your knees and your forehead touches the ground. Place your arms next to your body, palms facing upwards. Extend and enjoy.
Key attitudes in the practice of Mindfulness
Not judgment.
Patience: things happen when they have to happen.
Beginner's mind: have an open and curious mind in the here and now.
Not forcing yourself: let things happen, just like meditation. Let go and trust
Acceptance: accept things at all times whether you like them or not.
Non-identification with our thoughts: just observe them and then let them go.
Trust: trust in yourself, in your essential goodness, and in the greater good.
I hope you liked this super practical podcast on how to put Mindfulness into practice. If you know someone who wants to start or deepen their mindfulness practice, forward this post to them. It's the best way to help each other and it's super simple. We appreciate your recommendation and assessment on any of the platforms you are following us.
A big hug ❤