Meditation Teaches living every moment
Meditation is an amazing way that trains your brain to stay calm and to live in this moment. A simple practice is to notice your thoughts by keeping a watch in your breathing pattern. Learning meditation takes practice, time and proper guidance. Learning through CDs or online meditation guides can also be done. To start with:
Inform people living with you that you should not be disturbed while you are meditating. Set a gentle timer on your phone to know when to stop. Start with 3-5 minutes, eventually building everyday as you gain confidence in your practise.
Find a quiet spot and become comfortable. Sit on the floor on the edge of a cushion with or legs crossed. If this uncomfortable, sit in a chair.
Close your eyes and observe your breathing. While doing this, try avoiding getting distracted by thoughts. Even if it happens, let them pass by.
Start to observe the world surrounding you, without opening your eyes. Pay attention to your thoughts, feelings and bodily sensations. Take in all that you smell or hear. Feel it emotionally or physically.
Open your eyes to come out of the practise. Start living every moment.
Incorporating mindful activities only comes with practice and dedication. There are many ways to practice mindful positive activities that allow you to live in the moment. Here are three simple examples.
Firstly, In life, sometimes you are forced to wait for something and this can be really irritating. But, to live in this moment, learn to use the time in a good way. Instead of becoming impatient, while waiting, practice mindful activity by spending this extra time observing the surroundings. Consider it as a break time and be grateful for that moment. You will find lightness in the extra time spent.
Secondly, Learning to be in the present takes effort and if you are having a tough time, learn to laugh and smile often. Living in this moment may be challenging when you are in a down mood, but knowingly or unknowingly smiling or laughing is sure to give a better feel, even if it means you are giving a forced smile. Even putting a fake smile helps and you feel better instantly.
Thirdly, Practice gratitude. Do something kind for others. These acts of kindness bring you to living in the present moment. You begin being thankful for how you feel or who you are and that the feeling that has made you feel grateful and to be grateful. Small acts demonstrating kindness will give you a relief and keep you living in the present as you are able to show some gratitude. This gratitude helps in remembering the good things in your life.
6 Benefits of early rising and performing yoga
Practicing yoga, pranayama and asana has a positive effect and can set your day up positively when practised as you first awake. Here are 6 reasons that will hopefully get you out of bed earlier.
Yoga promotes the pineal gland to excrete melatonin, a hormone that regulates sleep patterns. Thus, the sleeping pattern, rhythm gets regulated and the hormones are in perfect balance. This can potentially lead to better sleeping patterns at night. Practicing yoga as a habit in the morning is useful as your body gets accustomed also to rising from bed each day at the same time. This will lead naturally to you awaking alert and energized.
People rising early and exercising regularly are healthier. Having a morning routine established promotes you to stick to the schedule. Practicing in the morning offers outstanding relief. The yoga practice done in association with exercise before 8am offers a discipline of your routine and feeling of self-empowerment. Thus it ensures mental strength and the early morning yoga helps in building consistent and healthy routine to yoga practice.
Early morning yoga promotes metabolism. It warm ups your digestive system and assists nutrients in moving through the body easily, thereby causing to metabolize the fats and carbs quickly. The twists that your body receives help invigorating vital organs and the asanas in the first thing awaken bellies, easing any pains or aches in the morning.
Breathing techniques (pranayama) in the morning yoga practice awakens your mind and entire body to a clear start. The fresh oxygen wakes up your brain and offers a caffeine jolt without the addiction of caffeine. Besides, the energy boost on doing deep pranayama is high and you are able to stay more productive. Even on days you are exhausted, you will feel live after the early morning yoga the next day and it absolutely rules out the need of caffeine to feel fresh.
Morning stretching prevents achiness and injury throughout the day. This can be done by stretching tight bodies. Especially people sitting the entire day at a desk are sure to feel the yoga poses performed in the early morning of immense use as it drives away the sedentary feel of being in one position for hours.
Yoga increases the flexibility of the spine and promotes better posture. The yoga poses you practise every time you wake up will set muscle memory into effect so that walking and standing as the day progresses is done easily and with better postural awareness.
Live in the Moment, following these steps
Living in the present moment always is not an easy task. It must have come to your notice that sometimes your thoughts are overwhelmed by regrets regarding anxiety, past events or of the future. These thoughts make it hard to be mindful of the present and live every moment. If you find it difficult to live in the moment, you may find simple strategies below that are helpful. There are small things that may be followed throughout the day such as practising meditation, learning the art of mindfulness or by performing acts of kindness randomly. You may learn to live in the moment through these:
1. Begin small. You may be tempted to overhaul your lifestyle completely, but that is not required to start living in this moment. You may begin small by incorporating one new habit at a time. When you feel the habit is mastered, add a new one.
Meditating for 20 minutes at a stretch is good, but while starting, begin with three minutes a day and gradually increase the meditation time as per your comfort. Avoid talking or texting on the phone without valid reason. Replace this time with positive mindful activities such as yoga or meditation.
2. Notice details of your routine activities. Learn to live in the moment as a part of the routine. Incorporate mindfulness by deliberately noticing details of your routine. Focus on the sound, sight, smell, and feel of your daily routine. Live every moment in your routine. For example: Notice the toothpaste smell, the way it feels and also the brush sound rubbing your teeth.
3. Send your mind back if it wanders. It is normal to wander, but to live in the moment, keep your mind focused to the present moment. If you notice your wandering mind, use redirection gently to focus on the present. Acknowledge the fact that your mind is wandering by itself. So do not get upset, it happens. Accept it took a mental vacation and focus on getting back to the present.
4. Opt for a mindfulness cue. This may be tough to remember to be mindful particularly if you are busy. A mindfulness cue works like a string tied around the wrist or a coin in your shoe that when felt or seen reminds you to be mindful. These cues are for you to live this moment, so immediately stop and observe your surroundings.
Using Mindfulness as a tool to deal with everyday life stress.
Mindfulness practice is a tool that helps in dealing with everyday life stress. Training of life skills helps in managing stress and prevents many health problems. Yoga and mindfulness regular practice empowers a person with tools and techniques such that it brings calm to your life. Mindfulness training recognises the symptoms and triggers of stress.
There are many stress sources:
- Psychological intense emotions
- Social relationships relating to work, life and personal changes
- Physical health and environmental problems
Stress can be helpful in short term situations. As stress in our lives is energizing, to a certain level and helps in motivating. However stress becomes problematic on accumulation. Too much stress leads to potential physical and psychological issues involving immune, nervous and endocrine systems.
Science demonstrates now the Mindfulness practice benefits, both physical and mental, such that it includes:
- Reduction in stress and anxiety.
- Preventing depression.
- Physiological benefits that offers immune support.
- Balances mood and promotes recovery.
The mindfulness practice involves focusing attention on the present moment sensations. To start, focus on the body’s physical sensations and the breath. You start learning to simply observe, do not react or judge, just sense and accept the fact as it is. Once your mind settles into the existing moment, your thoughts take a form of being one sensation. We fall into a space where the body and mind ‘let go’ and relax, we are at ease in the moment.
With regular practice you may gravitate to awareness and calmness begins to pervade into your daily lives. This awareness acquired from the regular mindfulness practice techniques or what I like to call mindful positive living empowers you to manage responses to stressful situations, experiences and overwhelming emotions.