Learn how these simple Mindfulness exercises can improve the quality of your health and wellness. Make seated and moving mindfulness a part of your day.
Before we get into the techniques, let’s define our subject.
What is Mindfulness?
Mindfulness is the mental quality of increased peace, awareness, and attentiveness. When we are mindful, we bring our complete attention to the present.
The state of mindfulness enables the real you to show up instead of running on the default settings of personality. When we show up and fully engage in what we are doing, we find meaning in simple things. Learning to pay attention and show up in our lives makes it more meaningful.
People love it when we show up and give them our full attention. Thinking and acting with a conscious purpose will make life more enjoyable. Mindfulness is the opposite of living with the Ego in control on autopilot. When we let the Ego and personality take control, we miss the meaning and opportunities to learn essential life lessons.
What is a Mind Hack?
Mind hacks are practical and easy-to-use methods that access the mind’s latent powers. These are among the most powerful tools of the psyche because they unlock the subconscious mind’s hidden powers.
It is just like a recipe for baking a cake. If you want to make a cake, you follow the recipe. You add the right ingredients and cook at the right temperature, and the result is something delicious.
What are the Benefits?
These are methods proven to help us engage our minds’ natural ability to experience peace and silence. They are stress-reducing methods that anyone from any background can use. They are not the practice of religion, rather the application of processes.
Consciousness connects our minds to our bodies, and our awareness is the quality of our consciousness. The more awake we are, the more fully we experience life. These “mindfulness-awareness practices” are methods to enrich, heal, and amplify our consciousness.
When you use these techniques, they enable us to enter a sacred space of silence and peace anytime, anywhere. Learning to quiet the mind is an asset in our modern world. Practices like this are restful and energizing.
Some people describe it as like witnessing yourself from a new perspective/time. It is a frame of mind that grounds and centers our awareness. Thus, you are more present and better able to handle stress. And we can think more clearly. All three methods have excellent health benefits.
- Reducing muscle tension
- Manage day-to-day stress
- Reducing the number and severity of headaches
- Make better decisions
- Reduces high blood pressure
- Be more efficient
- Make us present
- Enjoy life
- More attentive in relationships
“Mindfulness isn’t so difficult we just need to remember to do it.” ― Sharon Salzberg
Mindfulness Meditation Practices
There are three variations of this technique. The first technique is a traditional seated form. Sit it comfortably with the eyes closed.
The second variation is the moving form which involves taking the seated form into action. In this way, we transform the seated practice into a gentle moving activity.
The third variation takes different aspects of both the seated and moving meditation and integrates them into your daily routine.
1) Seated mindfulness meditation. The traditional sitting format. Sit comfortably with the eyes closed. You can do this for any length of time, from 30 seconds to 20 minutes. It is an excellent stress-reducing technique and an excellent method to use when brainstorming or solving complex problems.
2) Moving mindfulness-awareness practices. Moving mindfulness includes a range from daily mindfulness walking observation to Tai Chi.
3) Daily mindfulness-awareness practice. A method of mindfulness you use with your regular daily routine. It’s a way to keep you present and stop you from falling into harmful habitual patterns.
You’ll find each of the above processes is a natural progression. They work together to bring us into a state of restful alertness, which helps us in our hectic lives by reducing stress. When we are calm, we think more clearly, and we make better decisions. It allows us to recognize the enjoyable moments of life we would otherwise miss when we live on autopilot.
1) Mind Hack For Seated Mindfulness Meditation
We struggle with meditation because our mind is continually bombarding us with thoughts. This simple seated technique can help you get a mental break. Use it for quick mental refreshers throughout the day. Many people use this technique when they are first learning to meditate.
1) Sit comfortably upright but not strained. Allow the head to float above the shoulders. Let your hands rest in your lap or by your sides.
2) Close the eyes
3) Bring your attention to your posture and breath. If observing your breath is frustrating, then watch your posture. Over time, you will learn to be aware of your breath without interfering with it.
4) When your mind interrupts, gently bring your awareness back to your posture and breath—notice we said when our thoughts interrupt, not if. We expect the Ego to interfere but gently guide attention back to the posture and breathe.
5) Thoughts will come, let them go, Return to observing the posture and breath
6) Don’t force it. Don’t judge yourself.
Let external distractions go. When they occur, gently bring your awareness back to your posture and breathing. External noises and interruptions can also be issues. Think of them as minor roadblocks. Take them in stride and guide your awareness back to the practice.
2) Mind Hack for Moving Mindfulness Meditation
Moving mindfulness takes the silence and peace from the seated practice and puts it into motion. You can use this method with any movement that gives you space to concentrate on what you are doing.
One of the most beneficial forms of outdoor meditation is Forest Bathing. That’s because it helps us reconnect with nature and benefit from its healing power. However, you can use this process anywhere. The Shamanic Journey is probably the earliest form of moving meditation. Indigenous cultures around the world practice this form. Tai Chi and Tai Key are also Eastern forms of this moving technique.
Tips for Moving Mindfulness Practices
Use your smartphone to set a reminder. It will help you remember to use these techniques.
Don’t meditate with your eyes closed when you are driving a vehicle! However, if you are in a traffic jam and can’t move, that would be okay.
If you really “need” a break from driving, pull over and stop the vehicle. You can use daily awareness practice while driving. But don’t use the mindfulness meditation practice where you close your eyes.
Write your experience after you use these techniques. Your intuition speaks when we silence our minds. Use a spiritual journal to record your thoughts. Otherwise, we miss our incremental growth and opportunities for positive change.
Use these processes along with the Japanese Wellness technique, “Forest Bathing.” This process is also a fundamental part of a complementary process we call the Tree Grounding exercise.
3) Mind Hack for Daily Mindfulness Awareness Practice
There are three primary steps for entering this unique quality of awareness. Always remember to be gentle with yourself. The key is learning to observe the body and the mind. As you do this, you will build your observational skills. Set a reminder on your smartwatch to prompt your attention throughout the day.
1) Observe your body and breathe in the present moment. Don’t stop what you are doing. Allow your awareness to include both the activity and your presence.
2) Learn to observe your thoughts and feelings without judgment. When you become aware of your self-talk, you are taking the first step toward repairing any negative bias and prejudice.
3) Practice listening with your full attention. Focus on what the person is saying instead of thinking about what you will say in response. The practice of this skill will improve all of your relationships. You will have fewer misunderstandings, and people will find they like to talk with you because you hear them.
4) Pause a moment and think before speaking or acting. Review the words you want to say to make sure they will communicate what you want. Ask permission if you need a moment. This skill will help you avoid unnecessary conflict and confrontations, and it goes hand-in-hand with the above strategy, listening with your full attention.
Tips Get the Most Out of Your Daily Awareness Practice
Get the most out of your smartphone. Use it to remind yourself to take mental breaks.
Use “sticky” notes as a constant reminder. Place them on your computer, in your car. Put them wherever you spend a lot of time.
“Your heart can answer life’s hardest questions. Turn off the TV. Turn off your phone. Sit & close your eyes. Meditate & listen.” ― Guru Tua
Using these Mindfulness practices can enhance the quality of our lives. They cost nothing, and you reap the benefits immediately. Mindfulness meditation is key to reducing stress, helping think more clearly. Use these mind hacks and see for yourself.
Likewise, if you are not ready for this practice, there’s a simple two-step beginning meditation method. Just follow the link.
Thanks for reading this article. We welcome your opinion, so don’t hesitate to comment or email us. We hope it provides some food for thought. You can find more mind-opening topics on our blog.
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(1) Joseph Campbell & Joseph Campbell’s book The Hero’s Journey, Wikipedia