MINDFULNESS MEDITATION

Yesterday on my instagram I posted a photo just before I partook in some mindful meditation from a book I received from my mom for Christmas. A few of you commented and messaged me asking about the book, so I decided to share one of my favorite chapters!

For those of you who aren't familiar with mindfulness, let me help. I was introduced to this type of therapy by my therapist a few months ago, and I can honestly say, it changed my entire perspective on life. It's all about living in the moment, like, the literal moment you are in right now as you read this word by word. Sounds simple, right, living in the moment? We all throw this phrase around so loosely as inspiration, but it's surprising how little we really do this. Have you ever driven home and when you got there, you remember nothing about the actual drive home? You're not being mindful. We live in such an autopilot world, and we also live in the future.

I used to always be thinking of the future, which we all do every single day. What will happen in 10 years, what will happen in 10 months, or what will happen in 10 minutes is not what we have. What we have is every waking minute, every breath we take. That is what we have to live in. These meditations are among my favorites of mindfulness. 

For Mindfulness of Breathing, the book reads:

"It can be helpful to choose an area of the body in which you feel breath most strongly - for example in the belly, the chest, around the nostrils or the lips, and always take your attention to this place when doing a breathing practice. If you find is difficult to locate a place, perhaps put your hands on your belly or on your chest, so you can feel the act of breathing. 

Then, just notice the sensation of breathing - this is different from thinking about the breath. What we are doing here is feeling the expansion as the chest and the belly rise on the in - breathe .. and noticing the contraction as the chest and the belly fall on the out - breath.

Remember - We are staying with the length of each in- breath, then the length of each out- breath. Whenever our mind wanders (which it will), gently escort it back to the breath and continue."

This one was hard for me, because when my mind wandered anywhere but my breath, I became angry and annoyed which broke my peace of mind. It's important to just recognize when your mind wanders and bring it back to concentration on the breath in a nice manor, without getting discouraged. It takes practice and great comfort to reach the peak benefits of this meditation, but trust me, even after the first time, you will feel a great sense of calm and mindfulness. 

For Cleansing the Body with Breath, the book reads:

"Take your attention to the breath and focus on the the part of your body where you feel it most strongly - perhaps the belly, or the chest or around the lips and nostrils... and stay with your experience of the breath... breathing in... and breathing out... feeling the sensations of breathing... allowing the breath to breathe itself.. letting go of any need to direct or manipulate the breath in any way... breathing in...and breathing out... supported and held by the surface you are lying or sitting on.. resting with the breath... breathing in... and breathing out...

Now take your attention to the breath, imagine it sweeping through the body, breathing in through the crown of the head... filling the body with breath.. and breathing out through the soles of the feet ...

Then, breathing in through the soles of the feet... allowing the body to fill with breath... with life... with energy... and breathing out through the crown of the head...

Continue in this way, sweeping the body with breath, breathing in and breathing out from top to bottom"

THIS mediation is what helped me so much. By now, you all know I suffer from anxiety, and this is what saves me. Personally, sometimes, while breathing in or out, I'll imagine inhaling something positive and exhaling my demon. For example, if I'm nervous about something, I'll think...inhale courage...exhale fear. The longer and more deeper you breathe, the more effective it is, is what I find.

This book was written by Anna Black and is from Urban Outfitters but you can also get it here. There are also tons of videos and segments on mindfulness, which is something I truly think we should all learn, regardless of how happy of lives we lead. 

There is this great video on mindfulness here, and I also suggest looking up videos of the Dalai Lama talking about mindfulness, they're so inspiring. Another fun fact....I recently learned something cool about Google. Part of the anxiety and stress of this century stems from technology. So, since thats all that Google employees are surrounded by, they offer guided mindful meditation around the clock for everyone who works for them. Crazy, right? This mindful stuff is real guys...and it rules. No matter how far fetched you think it may be, or if you feel silly laying on your couch thinking about your breath...just do it. You won't be disappointed. 

Do any of you guys do any other types of meditation? Comment below and share!

<3 Amy