Day 6- Mindfulness
Becoming Mindful
Mindfulness is the act of being in the present moment with whatever you are doing, with acceptance and non-judgement.
This is a beautiful practice to get back into your body and out of your head. Usually when we are stressed we have become stuck on thoughts in the past, or thinking about the future.
Asking yourself the question, “is everything okay now, in this moment” can allow your body to begin to feel safe. We are not in that past memory. We are not in the future we have dreamed up. We are here, now.
This truly is a practice, as our minds flit so easily from past to future, seemingly without our permission! Giving yourself reminders over the day like wearing a different piece of jewellery to remind you to get present or putting reminders in your phone to breathe can be good methods whilst you’re building a mindfulness habit.
Today’s Activity:
Mindfulness Moment
SOLO
Create a space to relax in for a moment. With intention, set up some cushions, perhaps bring in a candle or some incense. Do everything slowly and presently, noticing the effect on all of your senses. This is a great time to make a cup of tea or cacao. Be aware of every step making your beverage. Really hold it in your hands, noticing the warmth, the steam. Sip with intention, feel what you’re noticing in your body.
Using essential oils, place a couple in your hands and rub them together. Bring it up to your face and breathe deeply. Notice your breath, your body, the surroundings of the room. Sit like this with yourself for a while, knowing you are lovingly creating time for yourself to ‘just be’.
WITH YOUR KIDS
A great way to practice mindfulness with children is coming back to the senses. Gather a few interesting objects from around the house or nature. Starting with sight, take turns describing qualities of the object- the colour, the size, the texture.
For the other senses it can be fun to use a blindfold. Take turns with the blindfold and try and guess the scent of essential oils. Does that feel like a brush or a feather? Playing with different textures and sensory stimulus is excellent for your child’s nervous system.
BONUS NEURO- Heart Rhythm Meditation
Watch the Video- CLICK HERE
Heart Rhythm Meditation Overview
What is it?
Heart Rhythm Meditation (HRM) is a powerful meditation practice that synchronizes your breath with your heartbeat, fostering a deep connection with your physical and emotional heart. This practice helps regulate your nervous system, promoting relaxation and emotional balance.
Why is it beneficial?
HRM improves vagal tone, which activates your parasympathetic nervous system, reducing stress and enhancing overall well-being. It also helps you develop greater emotional awareness, leading to better stress management and a deeper sense of inner peace.
How to do it:
1. Find a Comfortable Position: Sit upright and relax.
2. Focus on Your Heartbeat: Feel the rhythm of your heartbeat.
3. Synchronize Your Breath: Inhale and exhale deeply, matching your breath to your heartbeats (6–8 beats per breath).
4. Stay Present: Keep your attention on your heart and breath, allowing thoughts to pass by without attachment.
Enhance Your Practice:
- Guided HRM Meditation: [Watch here]
- Background Music for HRM:
- Heartbeat 40 BPM: [Listen here]
- Heartbeat + 4 Hz Theta: [Listen here]
Start your journey with Heart Rhythm Meditation today and experience the profound benefits of connecting with your heart.
Bonus Tip…
Alternate nostril breathing
Alternate nostril breathing, called nadi shodhana pranayama in Sanskrit, means "subtle energy clearing breath." It is a great way to begin your meditation practice or quiet your mind.
I have demonstrated the technique in today’s video.
How to do it
Sit in a comfortable position with legs crossed.
Place your left hand on your left knee and lift your right hand up towards your nose.
Hand positioning- place your ring finger on your left nostril and your thumb on your right nostril, with you index and middle finger together resting between your eyebrows.
Exhale completely and then use your right thumb to close the right nostril.
Inhale through the left nostril and then close the left nostril.
Open the right nostril and exhale through this side.
Inhale through the right nostril and then close this nostril.
Open left nostril and exhale through the left side.
This is one cycle.
Continue for up to 5 minutes.
Always complete the practice by finishing with an exhale on the left side.
** if you feel dizzy, short of breath or nauseated please stop.
