Mindfulness Exercises – informal practice

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6. Informal practice – what are you waiting for?
– Waiting is an inevitable part of life
– Next time you find yourself waiting in line at the bank, at the post office, the shop, or being placed on hold while on the phone – Simply allow yourself to wait
– Resist the urge to reach for your phone, or to make another call or to check social media
– Practice patience by simply bringing your attention to your body and your breath
– Adopt an open and friendly attitude & just wait

8. Informal practice – Don’t know mind
– Rather than approaching situations in your day with pre-established answers
– Take a moment to adopt “the don’t know mind” & ask yourself
– Ask yourself “what is truly important in this moment?”
– Practice responding to questions with “I don’t know” instead of always feeling you have to have the answer
– Notice the peace and relief this approach can bring

10. Informal practice – hear and listen
– Take some time to listen to your inner voice invoice
– To nurture your intuition
– to trust your inner knowing
– honour any hunches you have
– Discuss with your partner &/or a healthcare provider

12. Informal practice – don’t be a try hard
– Try less & be more
– Take some time to notice any tendency you may have to become overly focused on an end destination
– so that you Miss out on the experience of getting there
– By loosening our grip on end results we may find life unfolds with less stress and tension

14. Informal practice – Accepting the situation
– Is there anything that is happening in your life at the moment that you are choosing to do deny?
– When we deny the reality of the situation, we rob ourselves the opportunity to respond skilfully to it
– Acceptance of what is actually happening nurtures our ability to choose how to be in a relationship with the events occurring before or within us
– So to accept the situation that is currently facing you, allows you to choose the best course of action

16. Informal Practice – let go of guilt & shame
– Take some time to notice how often you send yourself on a guilt trip
– How often do you carry shame around with you?
– Often do you berate yourself for being late for imperfect?
– Next time You notice these thoughts hold them gently in your awareness, and then determine whether the information they are carrying is useful – if not – simply let them go

17. Informal practice – change
– We can learn a lot from nature, in particular during the moments you feel overwhelmed by the changes happening in your life
– Take some time to simply look at the sky
– Notice the way the clouds move through the sky
– their colour and shapes are always changing but the sky itself is always blue, is always there, is always constant
– you too have a constant blue sky within you and you can connect with this part of you simply by attending to your breath
– so watch the sky and simply breathe

18. Informal Practice – You got this
– remember uncertainty & fear are very typical emotions to feel as we enter into any new phase of our life
– when you notice overwhelming feelings if anxiety or fear, gently place your hand on your heart to connect with your own inner strength or internal parent & to offer yourself love & support
– allow your attention to rest on your heart area, acknowledging & accepting your suffering
– & offer yourself the opportunity to inquire into those feelings with open curiosity & soft eyes, acknowledging your humanness & the vulnerability we all experience in this messy & wonderful life

19. Informal Practice – Beginner’s Mind – First Cup
– bring the attitude of beginner’s mind to your daily activities, such as making a cup of coffee or tea
– imagine this is the very first time you have made yourself a hot drink
– watch the process as a curious observer
– notice the sounds, the smells & colours with open awareness
– notice how you feel after doing this

20. Informal Practice – It is What It Is
– allow yourself to accept your situation, simply as a situation & not as evidence for anything else
– things rarely go to plan (in fact they often do not), & through practicing acceptance, you have the opportunity to try (& hopefully enjoy) Plan B.
[mindfulness allows us to choose our response to life & to consciously step away from auto-pilot

21. Informal Practice – Break the Rules
– Bring awareness to any “rules” you may have developed over the years that may no longer be serving you
– for e.g. The rule of “everything must be perfect” is unlikely to be very useful
– practice watching these “rules” as they come into mind, & then, simply let them go (if they are unhelpful)

Source: beyond blue & mind the bump

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