Mindfulness and distractions

No wonder it's difficult to be mindful these days - to focus on anything ;)

Mindful Chooks - Up close

Here is a photo of my 6 darling ladies. As you can see they are still not fully grown yet. DS8 has named one of the tan-coloured ones Pecky, but only he knows which one that is.


(apologies for the wire - I was not game to open the door in case they flew out)

Mindfulness and Eating

Your own self-realization is the greatest service you can render the world.

Ramana Maharshi

For the past few days I have been actively practicing the art of mindful eating. No more do I sit at the computer and mindlessly eat. Now I sit at the dining table and savour each and every mouthful.

Not only that but I am also practicing the art of eating when I am hungry - sound simple I know, but we get so programmed into eating at certain times, eating when sad, bored, watching tv etc. that we forget what real hunger is.

I realised in practicing the art of hunger first then eat, that I seem to have spent the last few years behaving as if hunger is the enemy and I must avoid it at all costs. I have discovered that I am having fun waiting for the hunger - in fact a couple of times I have identified that I am starting to feel genuinely hungry and waited an extra 5 or 10 minutes just to make sure :)

The other realisation I have had, is that if I wait to feel hungry then I snack less... but I do not feel guilty for having a snack ...

I have placed my order with the universe* - one perfect weight for me, now as this is an order and orders get delivered, my perfect weight will arrive in the near future.

Thank you Universe. :)
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* Quote from Rhonda Burne "The Secret" - 'Attracting the perfect weight is the same as placing an order with the catalogue of the Universe. You look through the catalogue, choose the perfect weight, place your order, and then it is delivered to you" (p.60)

Mindful Chooks

Presenting the new Chook Palace!

Mindful chooks or should I say, I was mindful as I watched the chooks. I got lost in the moment sitting quietly and watching my chooks investigate their newly refurbished home. Preening, pecking, eating, drinking and sorting out the pecking order (something that seems to happen multiple times every day).

The next thing I noticed was the different personalities of each one. I have three tan, two white, and one black. The girls are between 10 and 12 weeks old, so no eggs yet. Hopefully they will appreciate the new coop and run.

This is only stage one: the north wing. The south wing which will be to the right of the coop in the above photo will be much larger. Due to the fact that we have a large number of cats, dogs and snakes around, the chooks cannot be free-range, hence the full enclosed run. The north wing was refurbished following the discovery of a 1 metre long snake (type unknown) eating its way through a small chick a few weeks ago.

The south wing will be approx. four times the size of the north wing.

:)

Mindfulness, Depression and Diet

Today I received through the post a book titled: "The mindful way through depression", then I came across the following list of serotonin rich foods:

High Serotonin Concentration
Bananas
Kiwi
Pineapple
Plantains
Plums
Tomatoes

Moderate Serotonin Concentration
Avocado
Black Olives
Broccoli
Cantaloupe
Cauliflower
Dates
Eggplant
Figs
Grapefruit
Honeydew melon
Spinach

.... which led me to wonder if there was in fact a mindful diet - now what I came across was pages with information from a book by Susan Albers on Eating Mindfully, which included some mindful exercises related to food. These are the first two:

1. Skill Builder: Walking Backward and Forward

Meditation brings wisdom; lack of meditation leaves ignorance. Know well what leads you forward and what holds you back, and choose the path that leads to wisdom.
-- Buddha

If you have had a period of mindless eating, think about what happened before it. Retrace your steps. Go over your experience backwards, and identify all of the individual steps that led to where you are now. Do it one step at a time.

1. Ask yourself this question. What began your mindless eating? What happened right before you started eating? Often, examining the context of the situation leads you back to the feelings and thoughts that prompted the situation. There are many factors that could have made you susceptible to uncontrolled eating.
2. After you walk through the incident backwards, walk through it again, going forwards this time. Be aware of the feelings that occurred after your bout of mindless eating.
3. Once you have walked through the incident, try to identify those points when you might have taken a different path. Commit the circumstances of this critical juncture to your memory.

2. Skill Builder: Don't Let Your Emotions Eat You Up

The following exercises will help you cope with difficult emotions in the moment rather than allowing them to eat you up.

1. Identify the feeling. Full awareness is always the key. Write a letter to yourself describing the emotion. Observe it first, then describe it.
2. Bump it down a notch. Imagine that you can quantify the level of your emotion, and adjust it, just as you can tune the dial that sets your radio volume. If you are at ten, make a plan about what needs to happen to reduce it to a six.

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Ok, a rambly post, but I was in the moment, following where my thinking on this topic was taking me :)

Wow - mindfulness helped me with surgery :)

I have been MIA due to having abdominal surgery on Monday. I wanted to pass on how mindfulness and being grateful helped me.

I had been looking forward to the surgery. When we arrived I felt really positive. We had arrived early, so were taken to my room without having to wait too long. While we waited I read some of "Happy for No Reason: 7 steps to being happy from the inside out" by Marci Shimoff and Carol Kline. (http://www.amazon.com/Happy-No-Reason-Steps-Inside/dp/141654772X).

When I went down to surgery I spent about 10-15 minutes in the waiting area. As I lay there I started to list all the things that I could be grateful for in that moment....

- wonderful surgeons and nurses
- being calm
- having access to such modern facilities
- that the lighting in the waiting area was not too bright

all sorts of things. I have no idea how many things I came up with, I just kept going.

I even remember hearing one of the nurses say it was a ho hum day, to which I replied 'today is a wonderful day'.

After the surgery and back in my room, I felt almost euphoric - ok, the morphine might have had something to do with that initially, but the euphoria is still there :)

A positive attitude, some positive literature and gratitude - these things made the difference

:) happy mindfulness travels

Mindfulness - before and after Surgery

"There are two components to the suffering of chronic pain. One is the actual unpleasant sensations. The second is that you don't want those feelings so you try to push them away. In many ways it's the resistance to pain that makes the pain so bad."

- ... so this quote links to being present and accepting what is.



I believe that if patients are in the right state of mind, their operations will be smoother, and their healing will be faster. (This view is now supported by the research on the effects of stress on a patient’s physiology.) Lori Alvord

- ... so lower the stress and be in the moment both before and after surgery.


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Mindfulness and Pain:
Just Say Ouch

by Maya Frost

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What's the best way to manage pain?

Just say ouch.

That's a simplified description of the role of mindfulness in reducing the experience of pain. The secret isn't in focusing on the painful sensation itself. No, the power is in recognizing our tendency to say way more than ouch.

Here's the basic math: Pain + Resistance = Suffering

Can mindfulness reduce the sensation of pain? Not exactly, but it can markedly reduce the total suffering we experience by illuminating—and even eliminating—our resistance.

Pain is a warning. It informs and motivates us. If you're resting your hand on a hot stovetop, it's important to feel that pain in order to remove your hand quickly and avoid burns. We need the sensation of pain to protect our bodies from further injury.

Pain also teaches us new ways to move. If you are consistently hurting your back on the weekend, your pain is letting you know that 1) you need to rest and 2) you need to learn a healthier way to work or play.

Chronic pain is more difficult. It is hard to find any redeeming value in long-term pain. We've learned our lessons already, but it persists, and there's not much that can be done about it.

Mindfulness is extremely valuable in alleviating the experience of all kinds of pain but it is especially effective for those likely to hurt on a daily basis.

We feel pain. We say ouch—mentally or verbally. Then what happens? We get wrapped up in ways to resist the pain. We start a mental dialogue about how we're going to deal with it (medication, ice, heat, rest, acupuncture, massage, magnetic therapy, etc.). Then, we get caught in thoughts and emotions:

• Disappointment ("Now I can't go hiking.")
• Worry ("I hope it's nothing serious.")
• Fear ("What if it gets worse?")
• Anger ("Why is it hurting now? I already had surgery!")
• Depression ("What if I have to stop playing tennis?")
• Excitement ("I'm going into labor!")

Our resistance stirs up a lot more tension, resulting in a much more pronounced experience of the pain. Worrying about pain really does make it worse.

This is where mindfulness comes in. By paying attention to the thoughts and emotions that accompany pain, you can learn to separate these from the sensation. Once you've done that, you can actually eliminate the tension and see the pain for what it is—and no more.

By seeing the internal dialogue that comes with pain, you can learn to handle it skillfully and reduce your suffering.

The next time you feel pain, take a moment to focus on it. Watch your thoughts and emotions as they come up. Breathe. And go back to ouch.

Simple pain never felt so good.
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- Just say "Ouch" :)

Mindfulness and Focus

The last week has been hectic, hence the lack of posts. DS7 has not been sleeping well, therefore neither do I.

Lack of sleep has given me a chance to practice more of being mindful - figured I'd use the time productively :)

I experienced this yesterday as I undertook some meditation:

1. Mindfulness reminds you of what you are supposed to be doing. In meditation, you put your attention on one item. When your mind wanders from this focus, it is mindfulness that reminds you that your mind is wandering and what you are supposed to be doing. It is mindfulness that brings your mind back to the object of meditation.

Well my mind certainly did wander. All sorts of disconnected thoughts popped into my head, some real, some daydreamy... about all aspects of life.

Staying focused seemed so challenging... and it is a challenge. To improve my focus I need to practice meditation/ relaxation more often, so it becomes familiar to my mind and body.

Mindfulness and Things that Annoy Me

The other day I read something on an Internet thread that really made my blood boil. The most annoying thing was that I did not stop reading, I just kept on reading and kept on getting more angry. Hence the theme for today's post: Mindfulness and Things that Annoy Me.

This post is not about what got me wound up, as I can see that that was irrelevant. What I realise is that mindfulness may be a means of dealing with those moments when we have a feeling whether positive or negative, but i guess I am mainly thinking of those feelings that are counterproductive to you immediate activity.


The following is an extract from Thich Nhat Hanh on Loosening the Knots of Anger By Thich Nhat Hanh; that provides some explanation for how to envision anger (or any other emotion, negativeor positive):


... freedom from the mental formations of anger, despair, jealousy and delusion. These mental formations are described by the Buddha as poisons. As long as these poisons are still in our heart, happiness can not be possible.
..........

When someone insults us or does something unkind to us, an internal formation is created in our consciousness. If you don't know how to undo the internal knot and transform it, the knot will stay there for a long time. And the next time someone says something or does something to you of the same nature, that internal formation will grow stronger. As knots or blocks of pain in us, our internal formations have the power to push us, to dictate our behavior.

After a while, it becomes very difficult for us to transform, to undo the knots, and we cannot ease the constriction of this crystallized formation. The Sanskrit word for internal formation is samyojana. It means "to crystallize." Every one of us has internal formations that we need to take care of. With the practice of meditation we can undo these knots and experience transformation and healing.
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Treating Anger with Tenderness

Mindfulness does not fight anger or despair. Mindfulness is there in order to recognize. To be mindful of something is to recognize that something is there in the present moment. Mindfulness is the capacity of being aware of what is going on in the present moment. "Breathing in, I know that anger has manifested in me; breathing out, I smile towards my anger." This is not an act of suppression or of fighting. It is an act of recognizing. Once we recognize our anger, we embrace it with a lot of awareness, a lot of tenderness.
........................
"Breathing in, I know that anger is in me. Breathing out, I am taking good care of my anger." We behave exactly like a mother: "Breathing in, I know that my child is crying. Breathing out, I will take good care of my child." This is the practice of compassion.

"Breathing in, I know that anger has manifested in me. Hello, my little anger." And breathing out, "I will take good care of you."

I particularly like the idea of calling it my 'little anger' :)

Busy and Mindfulness

Busy Women Can Be Mindful Too

Intention as Ally

Your thoughts and intentions announce your deepest wishes, desires, and goals to your subconscious mind, or inner sage, whose job it is to bring you more of what you project. It's great to have so willing a friend as long as your thoughts are positive and your intentions are set consciously. So often, however, they are neither. Many of our thoughts and intentions reflect deep-seated fears, unhealthy beliefs, and intolerances. For instance, if we fear we're not up to snuff in our job and think, "Good grief, how dense can I be?!" or "I'm never going to be able to learn all this!" sure enough, our brain, mind, and subconscious centers will obligingly provide what we ordered -- feelings of inadequacy and stupidity. And, of course, such feelings make it hard for us to concentrate and keep us from learning as quickly and easily as we could if we were free from fear. Or, if we believe we're being treated unfairly, gnaw on feelings of being cheated, and long for revenge, once again the inner sage will obligingly present matching experiences and feelings.

Luckily, thoughts and intentions are equal-opportunity magnets. Actually, I choose to believe they are tipped ever so slightly toward the love and joy side of the equation. Yes, we can attract negatives, but our benevolent inner universe really seems to want to give us the good stuff more than it does the difficult. Consequently, thoughts of love, tolerance, acceptance, and general goodwill combined with conscious, positive intentions draw more good to us than we can even imagine. On the other hand, unhealthy, fear-based thoughts and intentions draw to us more of the same. Henry Ford was right when he said, "Whether we think we can or think we can't, we're right."

It's important to know that your subconscious mind is extremely literal and unable to discern between "true" and "false," "good" and "bad," or "positive" and "negative." What you say, believe, think, fear, and assume, the subconscious will do its darnedest to provide. The wonderful news is that knowing the nature of your inner sage gives you the understanding and ability to use the power of positive to mindfully set life-enhancing intentions that unerringly help you become a magnet for your desired results.

Intentions can be both expansive and minute. You can set far-reaching intentions, such as "My intention is to be a mindful woman," or intentions for the moment like, "My intention is to pay absolute attention to my next four breaths."

Expansive: My intention is to become more loving.

Minute: I choose to respond (or stay silent) lovingly toward ________ right now.

Expansive: My intention is to be a healthy weight for my body type.

Minute: I am choosing to forgo this piece of candy right now.

Intention is an invaluable ally on your journey toward increased mindfulness. One small step that can make a huge difference is to set an intention each morning before you are off and running. I might say, "Today I will be consistently kind." A favorite intention or affirmation if I'm worried about someone I love is "I place _______ in the arms of angels today and know that she or he is loved and protected."

Intentions are like personal angels who set our course and light the way to where we want to go and how we want to be in our lives, loves, and attitudes. Of course, because we're human beings, we'll fall short of our intentions time and again. When we do, it's important that we take an accepting, angelic approach and love ourselves back into alignment. Gentle correction is much more effective than criticism and judgment.
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The idea from the webpage/book above I found particularly interesting. Having now had a number of days of doing multiple things at once, while stressing (that non-specific anxiety type - very busy lots going on, too many stressful things to focus on one, or the not sure just anxious variety) I like the idea of minute intentions.

The expansive intentions I can see as being useful in the morning, but the power I see is in the minute intentions.

So, I could say

Expansive: My intention is to be calmer.

Minute: My intention right now is to breath slowly and deeply 10 times.
Minute: I choose to breath in calmness and exhale anxiety
Minute: In this moment I choose to close my eyes and breath deeply
Minute: In this moment I close my eyes and feel my guardian angel supporting me

Mindfulness and Grief

Poet Kahlil Gibran informs us,

“When you are sorrowful look again in your heart, and you shall see that in truth you are weeping for that which has been your delight.”

Mindful grieving informs us to allow ourselves to feel what is there, without judgment.

Here are 7 tips to help during this time:

• If you are mourning for a recent loss make sure to make time for feeling the emotions that arise, whether they are anger, sadness, or pain. There is no need to judge these emotions as good or bad and know that it is Ok to feel these and they will not last forever as all things come and go. You may even create a little ritual where you spend time with the picture or object connected to the person who has passed.
• Friends sometimes get uncomfortable around grief and if they try and make you feel better in the moment, thank them for this, and let them know it is normal and natural to feel how you feel.
• Make sure to also take care of yourself during this time, go out on a walk, make sure to eat healthy.
• Try and open your eyes to the delights around you. It could be a smile on a child’s face or your own. Smelling a wonderful flower or maybe tasting your own favorite food. Even in the midst of grief we can be open to the wonders of life.
• Know your limits and allow yourself to take a break from feeling when it’s becoming overwhelming, but make sure to let your grief know that you will come back. Make a time to revisit it otherwise it will occupy you all day.
• Being altruistic can be a great way to move through grief. Maybe you would like to volunteer at a homeless shelter or make some things for those you care about.
• Support has been known to be very helpful and so joining a grief or support group either online or in person can be enormously supportive.

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These 7 tips have been written for deep loss associated with losing a person. I mean no disrespect in drawing on these tips in relation to the loss of a pet.



I grieve today for two little chickens who came into my life along with 4 others (who survived) a week ago. This afternoon DP decided to go check on the chickens and discovered a metre long snake inside the chicken coop starting on the second chicken.

Not only was I upset about loosing the chickens I found myself almost completely mentally paralysed as I have a real fear of snakes.

After dealing with the snake, the surviving chickens have been moved to another chook pen that we moved into the garage temporarily. At least in the garage I know they are safe from snakes.

Over the weekend DP and I plan to fortify the outdoor chicken coop to make it snake proof (wire mesh with small openings).

Looking at the 7 tips listed
1. Within minutes of knowing about the snake I was flipping between crying and being angry.
2. DP was wonderful in disposing of the snake, but also in providing quiet hugs. I feel blessed to have him in my life, as at no point did he try to dismiss my feelings or get them to go away quickly. He was also wonderful in not getting annoyed with my mental paralysis. He did not show and discomfort with my grief. Truly, truly blessed
3. Taking care of myself this evening has involved quiet reflection, reading quietly, and undertaking tasks on the computer that are not challenging.
4. Although more challenging, I did write my daily gratitudes - very beneficial given how negative a loss can make you feel
5. Mind numbing games on the computer and reading a positive book worked well for taking a break from the grieving.
6. I found that even though I found writing my gratitudes challenging, I still felt good being able to pass on hugs and sparkles to others
7. Support from the gratitude thread is all I needed - thanks sparkly army :)

It is about being humble, its about just taking down the walls and connecting with others rather than alienating each other in a false sense of always-having-it-together. I hope that makes sense :)- Lusi

Lusi, beautiful words. They really touched my soul. Thank you.

Thought Objects (Seeds)

I forgot the rubber band today (see yesterday's post) - though I would have welts round my wrist if I had remembered it. :)

I have a medical appointment coming up later today and my mind has been wandering, not onto any thought in particular (I could then instigate one of the mindfulness exercises), it is more that my mind is worrying but pin pointing exactly what the worrying thought(s) may be is the challenge. You see I think that when you are worried or stressed, especially when waiting for something, your mind attempts to protect you by not making the thoughts clear.

You feel worried or stressed, but the actual thoughts are not clear, not easy to grasp.

As I try to catch my thoughts, I look at yesterday's post and wondering if I need to write down some thought seeds. I think I am nervous that what I think is about to happen will and this is the next stage of the reality of it. .......But I remind myself that knowing is always better than not knowing. Plans can be more concrete. If there are things to mourn (closing doors) then the mourning can begin. New doors cannot open until we have taken the step from one journey to the next.

Elements of the Mindfulness Attitude
There are 7 elements of the mindfulness attitude that are required for someone to achieve a mindful state:

1. Non-Judging: taking the role of an impartial observer to whatever your current experience is. This means not making a positive or negative evaluation of what is happening, just simply observing it.

2. Patience: cultivating the understanding that things must develop in their own time.

3. Beginner’s Mind: having the willingness to observe the world as if it was your first time doing so. This creates an openness that is essential to being mindful.

4. Trust: having trust in yourself, your intuition, and your abilities.

5. Non-Striving: the state of not doing anything, just simply accepting that things are happening in the moment just as they are supposed to. For people from Western countries... this tends to be one of the more difficult components.

6. Acceptance: completely accepting the thoughts, feelings, sensations, and beliefs that you have, and understanding that they are simply those things only.

7. Non-Attachment: avoidance of attaching meaning to thoughts and feelings, or connecting a given thought to a feeling. Instead, let a thought or feeling come in and pass without connecting it to anything, observing them exactly as they are.

The best way to practice mindfulness is to find a comfortable position (laying down, sitting comfortably, etc) and relax your breathing. After a brief period of time, start observing everything that is happening inside and outside of you with the peaceful mindfulness attitude.

After 10 minutes see how you feel. Were you able to let anxiety provoking thoughts pass without attaching them to others? Were you able to find a new appreciation for the complexity of the environment you are in? Were there new things that you noticed about yourself? Do you feel more relaxed and at peace? If so then you were able to become mindful, but for most people the first try can be frustrating. Taking at least 10 minutes everyday to practice can have a fantastic payoff and can become an important tool in managing your anxiety and leading a more fulfilling life.

(10 minutes passes)

Ok, anxiety and worry is less. Practicing mindfulness gave me something to have control over - control over the mental space, not control over the individual thoughts.

At the same time I found the vision of taking my thought and looking at it as if it was an object I can look at from various sides. I am standing near a river. Once I have looked at the thought object I decide to discard it. I place it into the river, careful to respect this thought (positive or negative, it doesn't matter). Then I stand and watch as it slowly floats down the river and around the bend. It is gone I show myself respect by acknowledging each thought.

I did find it challenging to stay in the moment for the whole 10 minutes. I probably managed 5 minutes, but I am a little calmer now.

Trust - this really jumps out at me from the above list. It is ok that it takes time to learn to be mindful, after all I trust that I am being mindful to the extent that I am able to at this time.

Mindfulness Exercises

"This being human is a guest house. Every morning is a new arrival. A joy, a depression, a meanness, some momentary awareness comes as an unexpected visitor...Welcome and entertain them all. Treat each guest honorably. The dark thought, the shame, the malice, meet them at the door laughing, and invite them in. Be grateful for whoever comes, because each has been sent as a guide from beyond." ~ Rumi

I have found some wonderful exercises to practice mindfulness. The plan is to try these out over the next few days and report back :)
If you would like to try any of these and report back please do - mindfulness connects

1. Rubber Band Day!
It’s rubber band day! Place a rubber band loosely around your wrist for the day. Throughout the day, when you catch yourself in the “run-on” mode, that is, doing life so mindlessly that everything is running together, stop whatever you are doing, snap the rubber band and take a deep cleansing breath...and listen to the silence. (This can be done, even in the middle of Grand Central Station, because the silence comes from within, not the world around you.) What does the silence have to teach you in the moment? As you listen, do so with an awareness that Infinite Intelligence is waiting patiently for you to make a space for It to be revealed. With this intention, the silence then becomes Sacred Silence.

OK, Now breathe.

2. Thought Seeds
Keep a journal for the next 24 hours. Make note of ALL the different thought-seeds that become obvious to you throughout the day. By this I mean repetitive or habitual thoughts, either positive of negative. Don’t judge what you find, simply write it down. At the end of the day, sit quietly and review your findings. If you discover thought-seeds that are growing beautiful experiences for you, see yourself planting even more of those seeds. If you notice any pattern of thinking from which “weeds” will grow or are currently growing, simply visualize yourself plucking the thought-weed from your mind and immediately plant a thought-seed that supports the idea of wholeness. Follow it with an affirmation such as: “Divine Mind knows how to grow a beautiful life by means of me and I am grateful it is so.” You may have to do this any number of times, but it is your garden...and you are the only gardener who can tend to it.

3. Say What You Mean and Mean What You Say
Become an impartial observer of your own thoughts and words spoken to others, and be keenly aware of what the intention is behind the words you say. If you find yourself saying one thing while thinking or feeling another thing, stop and realign with God in that holy instant. Don't compromise your integrity by being less than impeccable with your word. You will discover you like the person gazing back at you in the mirror even more.

4. What You Think of Me
If you find that others want to offer their opinion of you today, positive or negative, smile and say, "thanks for sharing." If it is negative, let it become as water off a ducks back. If it is positive, silently give credit where credit is due by saying to yourself, "It is not I, but the Father within that does the work."

5. To Assume...
f you catch yourself making assumptions throughout the day, ask yourself what information you need before you can truly form a fair and healthy opinion regarding this issue? Then act accordingly, rather than reacting based on what appears to be. Watch and see how the trauma-drama becomes authentically mellow.

6. Give it Your Personal Best
Begin by looking into the mirror right now. What does that Being staring back at you report? Are you giving your best effort to life today? Forget about the past, it is done and over. How about right now…are you doing the best you can in this holy instant? Regardless of how it may look to others, if the answer is yes, then take a deep breath,
sigh and smile. If the answer is no, the good news is it is never too late to start

7. Unexpected visitors
* For the next twenty-four hours consciously consider your body as a guesthouse and be the silent witness to what emotions, thought and feeling come to visit.

* Is it possible that you may have been out of touch with your emotions, thoughts and feelings recently, perhaps due to what's going on around you? Allow today to be the day when you become aware of them and welcome them.

* If you have any "unexpected visitors" show up, meet them at the door of consciousness, laughing! Be willing to embrace them and sit with them a while. Simply honor them and see what is revealed, knowing you are in charge of the thoughts and feelings and fears that attempt to enter your domain, and then witness the peace that accompanies the "ah-ha."


Yes I know, I got carried away, there is just so much out there........

:) happy moments

'How to be Real' - by Christine Kane

Just read an email sent out by Christine Kane which included an article titled:The Hopeless Romantic's Guide to Accomplishing Anything.
1. Break it down
2. Create a system
3. Cherish your attention
4. Practice faith

Performer, songwriter, and creativity consultant Christine Kane publishes her 'LiveCreative' weekly ezine with more than 4,000 subscribers. If you want to be the artist of your life and create authentic and lasting success, you can sign up for a FRE*E subscription to LiveCreative at www.christinekane.com.

In the discussion of relating to 3. Cherish your attention, there was a link to the first rough of the song. The song is titled 'How to be Real' - and it just seemed to connect with my previous post on 'into me I see. Check it out it is awesome - 'How to be Real'

Intimacy - 'into me I see'

The Latin root of intimacy - intimare - means “to make familiar with.” Merriam Webster defines it as “belonging to or characterizing one's deepest nature. . . marked by very close association, contact, or familiarity”.

I find myself thinking, though, of the rich variety of intimate moments in my life that have nothing to do with another human being, yet are a foundation for intimate relating. For example, I’m known for getting wildly intimate with tea in its myriad varieties. In my rituals for mindfully preparing and serving tea I feel intimate connection with the nuances of aroma, color, temperature, and taste that characterize each of the myriad varieties of tea. The experience brings my senses alive, and my attention completely to the moment in a joyful experience of being fully present. Repeated mindful attention to such daily experiences will create many such experiences of intimacy that are vibrant and deeply satisfying. We show up for the life we’re living rather than missing it! But to be intimate with life is also to face head on its less lovely aspects - difficult emotion, tormenting thoughts, physical pain, illness and death. Mindful, compassionate observing of our experience at such times will teach us that all thoughts and feelings are transient, and will develop strength and our capacity to thrive even under difficult circumstances.

Intimacy can therefore be looked as a reflecting in on yourself. Into Me I See! It is listening to the body and the thoughts of the mind. It is living in the here and now - not missing our actual experience in the present moment. It is about being compassionate with ourselves. It is about letting go of what is happening ... in the quote above ... it is realising that all thoughts and feelings are transient.

Happiness is here and now
I have dropped my worries
Nowhere to go, nothing to do
No longer in a hurry.
Happiness is here and now
I have dropped my worries
Somewhere to go, something to do
But I don’t need to hurry. Thich Nhat Hanh

As I continue to reflect on the physical pain I have been (and am) experiencing I came across the following extract which I see an another way of being intimate with the self:

They are not aware that they are saying “no” to a meaningful gift or profound secret. If our pain is perceived as an unwelcome curse, we will gladly have it taken away. When we do, we can not fathom what our body is doing as her voice is silenced.

Turning it around, the physical sensation of pain can be viewed as a right of passage. Pain can help us to move from the old way to the new way. By embracing and thanking pain, we gain the riches associated with a right of passage to who and what we are and will become.......

Today's blog feels a bit rambly, but I followed my thoughts as I became mindful as my journey took me into me. :)

Positive thinking a pain reliever

Pain needs to be treated with more than just pills. The brain can powerfully shape pain, and we need to exploit its power."

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Ok, so in my quest to be mindful, in control and positive, I have decided that I need investigate and start practicing some strategies for reducing the severity of the experience of pain through some mental strategies:

1. Deep breathing

Controlled deep breathing is a highly effective method of coping with pain. Deep breathing encourages positive changes in blood pressure and heart rate and helps children focus and concentrate. Abdominal breathing, or using the tummy to breathe in and out rather than moving the chest, is an excellent technique to achieve relaxation and to focus attention away from pain. It can also be used with imagery techniques, such as "blowing the pain away." Each deep breath produces a calming effect and a sense of well-being.

2. Cognitive behavioural therapy

Cognitive behaviour therapy (CBT) helps to identify and change the thinking, behaving, and feeling factors that affect a child’s pain and disability. Usually many factors influence a child’s pain – some factors may trigger an increase in pain intensity and some may prolong disability. Parents’ beliefs guide their behaviours towards their children and often shape their children’s emotional responses to pain. Pain specialists help to identify which factors are relevant for a child and then select the most appropriate cognitive and behavioural therapies to be combined in a counselling program for individual children.

3. Maintaining a Positive Attitude: Ten Strategies (specifically about fibromyalgia, but relevant to pain of other sorts)

• expect bumps
• track the changes
• stockpile fun distractions
• shape your perspective
• creating a new self
  
• don't forget the good stuff
• "Oy, it could be worse." (The Jewish mantra).
• keep the hope alive
• lean on me
• indulge whenever you can
  

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1. Ok, so, somewhere I read that you breath in for a count of 7 and out for a count of 11. I have used this previously when anxious about something. Certainly helps, and I know that I do tend to breath shallow when in pain.

2. I will talk to my psychologist next time I see her and ask about some ways of using CBT combined with my own special way of thinking in the management of pain. Strategies that will work do need to include acknowledging that the pain is there, as 'this does not hurt at all' (or attempting to not limit what I attempt while in pain) registers in my brain as an attempt to deny what is there, and actually makes things worse.

3.

• Expect bumps: acknowledging that every so often you will feel down. I know that when the depression is bad things are easier if I give myself permission to have a low day, this too can work with the physical pain.
• Track the changes: "During your best times, make a conscious attempt to capture the feeling. Leave notes on your wall attesting to the way you feel" - This is certainly worth a try. I love uplifting quotes and posters, so I might put these up on the wall somewhere - might choose a place that everyone in the house can see (we can all have our fav quotes).
• Stockpile fun distractions: "When we are engrossed in a beautiful movie, talking to a good friend on the phone, or listening to our favorite music while lying on a heating pad or in the bathtub, we can trick our pain receptors into leaving us alone!" - and of course laughter. Even having things on standby (half set up) so that the effort to do something is not more than the motivation.
• Shape your perspective - the glass is half-full. ... "a perspective that accommodates change" - what can I be grateful for, what good can come from the change.......
• Creating a new self: letting go of the old self and welcoming in the new self - planning a party to celebrate the old and the new as a way of helping to move through the changes.
• Don't forget the good stuff: the support from my DP and family, the flexibility of my job, crafts and reading that I enjoy doing.
• "Oy, it could be worse." (The Jewish mantra): I know that this pain is temporary and I have choices over how to manage it in the short- and long-term.
• Keep the hope alive: medicine, technology, and other increases in our understanding are improving all the time. Researchers are discovering new ways to assist those in pain. ....... Also, this blog and sharing some of my experiences also helps with keeping hope alive (both for myself and for others).
• Lean on me: My support network - DP and my parents are a wonderful support, as too are my close friends. Friends made on forums also form an important part of my social network.
• Indulge whenever you can: When pain keeps you stuck in bed with time on your hands what do you do. For me, this includes reading (my favourite at the moment is self-help books) and listening to meditation CDs. Some crafts, along with the odd cryptic crossword or game on my PDA.

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Wow I had so much fun writing this tonight. Hope you enjoy too!!! : )

Pain - My teacher

As you may guess from the name of this post and the previous one, pain has been my constant companion for the past few days.

In taking on board some of the info about mindfulness I have been trying out a few things:

1. When the pain is knocking at the door of my pain threshold I have tried being very mindful and actually focusing on the pain. I have found that instead of this making it worse, I actually feel less dizzy in my head. Part of this I think is because I am not worrying about the future (ie. will the pain be worse). Also, just accepting that it is there means that I am not so cranky about being in pain - less teeth grinding, less woe is me etc.

2. Most days I write out what I am grateful for. When I did it today, I realised that over half the list (9 items in total) identified things I am grateful for that have come about purely because I have not been well (nice things my boys and DP have done).

3. At times when I have focused on other things, I have used the mindfulness principles of enjoying the moment (time spent listening to meditation CD, the wonderful scalp massage I got at the hairdresser's today, etc).

Note: Please do not be concerned, doctors and I know what is wrong, and I am just biding my time till I can have an operation.

Mindfulness and Pain

A number of health related issues has kept me away from this blog in the last few days, but I have been very much in the moment and mindful during this time. I find that physical pain has a way of keeping me focused on the here and now.

I want to say thank you to my body for feeling the pain as it is telling me that all is not well and I can do something about it.

The following article by Alan Sloan had some resonance for me, especially "Your illness or disability is a teacher".

KARUNA TALK
PERSONAL RECOMMENDATIONS FOR HEALING

Mindfulness of illness

Following are some suggestions for healing that I have found personally helpful that work with the arising of suffering and pain within meditation. The technique focuses on three areas: mindfulness of body, mindfulness of breath and emotions, and mindfulness of mind and thoughts.

If you normally experience physical pain as part of your daily life, that pain may initially become more obvious during mindfulness practice, because while practicing, you are not distracted by your daily routine and physical activities. Likewise, when you sit down to meditate and allow your body and mind to settle, emotional or psychological issues that have been ignored or avoided may start to penetrate your usual defenses and enter your awareness. The practice of mindfulness very much includes these experiences, and makes use of them in a positive way.

Body: When you are ill, it is especially important to connect with your body in a simple and dignified way. If there is a tolerable level of physical pain, you can learn to include it in your awareness rather than try to hide from it, block it or distract yourself. You can be present, within your own skin, relating to the pain in a spacious way. The pain is never rejected, nor do you have to overly focus on it or try to minimize it. It is seen as a momentary experience, part of your wakefulness, acknowledged without judgment or struggle, and let go. By including it in your awareness, you may be able to relax into your entire body in a very natural way. If the sensation of pain returns, you again go through this process of acknowledging, including and letting go.

If the pain continues to intensify, at first, allow it to fully be there, expressing itself. Cradle it in a feeling of awareness and gentleness. You can say "hello" to it and welcome it, very consciously including it in your meditation experience. Generate a mind of kindness and sympathy for yourself, directing acceptance and awareness toward the pain, giving yourself the nurturing you may feel you need at that moment. If the pain becomes a huge distraction, shift your posture to lessen the sensation, if that's possible. Basically, don't give up on relating to the pain. Keep touching it and letting it go. Don't resist it, don't give in to it, and don't manipulate it. Respect the pain, feel it, let go and return to your meditation. Let your body relax around the pain, if it is fairly localized, or relax right in the middle of the sensation, without struggle or trying to get rid of it.

If the movement of your body provides some relief, you might also do more walking meditation at home. Yoga, stretching, Tai Chi or Chi Qong can also be very good additions to your sitting practice. Whatever allows you to be in your body fully, tuned into whatever is happening there, with a "light touch" is helpful. Cultivate the attitude that pain is neither good nor bad. It is part of your experience and a clear message that something requires your attention. The pain is neither "for" nor "against" you.

Breath and emotions: Use the coming and going of your breath as a simple way to stay focused, to remain present. By being aware of the movement of your in-breath and out-breath, you can relax into the natural rhythm and harmony of the breath. When you tune into the breath in an ordinary and simple way, witnessing its life-giving quality, you also begin to feel whatever emotions or tension you may be holding in your body, especially in the neck, back, chest and belly areas. You can feel how the breath is restricted, either because of your reactions to physical or emotional pain, or because of a habitual, defensive posture. As is the case with pain within the body, emotional pain can also be fully included in your practice. Welcome it, allowing it to manifest itself however it wishes, while your attention continues to remain with the natural movement of the breath. In this way, fear, heartache, sadness, anxiety – whatever you find, is allowed to be exactly as it is, without having to react to it. It is just human experience, emotions coming and going without interpretation. The unpleasant emotions are not rejected and the pleasant emotions are not held onto. There is a feeling of the breath ventilating your emotionality, allowing feelings to shift or remain, as they wish.

Mind: By keeping your posture erect and relaxed, your eyes open, and allowing your attention to stay with the movement of each breath, you have a very ordinary and dependable reference point for being present. When thoughts arise and begin to steal your attention away from the awareness of the body and the breath, feel the strength of that current of thoughts, their seductiveness or habitual tendency to preoccupy you. By continually reminding yourself to come back to the posture and breath, you can disengage from the obsessive or discursive thoughts and reconnect to being present.

If you are prone to being swamped by especially disturbing or repetitive thoughts, coming back to your posture and breath sooner, rather than later, is essential. Every time you reconnect with your body and your breathing, you weaken the habitual pull of thoughts. The thoughts themselves are not regarded as the enemy nor seen as a problem. They are just the natural movement of your mind, and like the emotions, are not judged as being either good or bad. The sooner you acknowledge the thoughts and disengage from them, the more spacious will be your practice of mindfulness. Also, you may find that your mental suffering decreases because you are not struggling with your thoughts or trying to convince yourself of anything. You just let go of your preoccupations and come back, again and again, to a feeling of being present, openhearted, and awake.

Synchronizing body, breath and mind: Mindfulness meditation is learning to relax, trusting your own body and its inherent intelligence. Whatever fears and anxieties arise, if you acknowledge them fully, and then open and relax, you can let go into an awareness that is larger than the boundaries of the fear. Of course, this takes time and a lot of practice. But, you really do have the resources within yourself to fully understand what is happening in your life, and to appreciate everything as a teaching situation. Your illness or disability is a teacher. It can help you develop compassion for yourself and for others, and reveal the preciousness of your life, no matter what the challenges may be. When the time comes, your healthy relationship with your illness can also prepare you for properly letting go of this life, with a sense of appreciation, free of regrets.

- Alan Sloan

Mindfulness and Mowing

I found myself totally in the moment yesterday as I sat on the ride-on painting circles in the grass. Well, maybe not circles, more like wiggly lines. But I was focused on the moment.

I find sitting on the ride-on very relaxing, and I am focused on the next strip of grass to cut, how the grass looks so nice after it has been cut, listening to the constant humming of the engine...

I had four hours to be mindful yesterday... we have just over an acre, and some garden beds, so lots of wiggly lines. I also found that it was not until I finished that I felt tired... I really had been in the moment.

Find something you like doing and mindfulness seems so much easier. :)

Mindfulness and procrastination - Part 2

Checked my email this morning and today's article from Christine Kane was discussing procrastination!!!

Mindfulness as I mentioned the other day is about being present in the moment and doing something... action. Christine has nailed action on the head.
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9 Simple Solutions for Procrastinators
by Christine Kane

Irony: As I started to write this article, I thought, "I'll just go play one Sudoku game first." I caught myself in the act and marched to my laptop.

People who say that procrastination is about laziness are probably the same people who think that anorexia is about not eating enough.

Procrastination isn't about laziness. It's about fear. It's about perfectionism. It's about overwhelm. We all experience it, and there are some tricks to help you get moving again.

Here are 9 ways to break the procrastination habit:

1 - When you get an idea, do some little thing to begin.

When I read Stephen King's book On Writing, I noticed something. I noticed that when Stephen King gets an idea, he writes it. Immediately and imperfectly.

Most people get an idea. Then they sit there. They wonder if it's a good idea. Then, they wonder if it's a good idea some more.

Got an idea? Begin it now!

2 - All hail small chunks of time!

Lots of us complain about having no time. My guess is that we all have lots of time. It just doesn't happen to be all at once.

Are you waiting for many hours of spare time to begin your idea, your project, or your taxes? Stop waiting! Learn to use the spare half hour that comes up here and there. (I gave myself 45 minutes to write this article just to take my own advice.)

3 - Agree to do it badly.

Set a goal to do it badly. Set a goal to show up. Let go of doing it ALL, or doing it WELL.

Some of my coaching clients' biggest victories have a lot more to do with getting over perfectionism and fear, than they do about getting it all done perfectly.

4 - Commit aloud.

Call a friend and say something like this: "I'm going to spend the next half hour working on my Law School Essay." Then go do it.

Call the friend after the half hour and make her congratulate you. Repeat daily.

5 - Define quantities.

Nebulous goals make for nebulous results. "I'm gonna get my office organized" is a lot like saying, "We oughtta do something about Global Warming."

Most procrastinators have a hard time defining quantities. We think everything needs to be done NOW.

When are you going to do it? For how long? Which part of your office? The file cabinet? Or your desk?

Define the goal and acknowledge its completion.

Note: The Clutter Removal Action Process (or, "C.R.A.P.") is one of the many bonus elements of my new "Uplevel Your Life Mastery Program" - and it makes this step a BREEZE!

6 - Install this System Upgrade into your Mental Hard Drive: Less is More.

Have fewer goals. Have no more than three priorities for a week.

Why?

Because you're not lazy. You're just trying to do too much.

Find out what it feels like to accomplish one thing instead of not quite getting to everything. Wow - what a difference this makes!

7 - Do it first.

My first coach made me write songs first thing in the morning. He told me to schedule the 2-hour chunk as my first activity upon waking.

Why?

"Because you're telling the universe that this is your priority. And then the universe lines up everything to align with your priority."

Action grounds your priorities. It makes them real. It also makes your day easier because you're not wasting energy thinking about this thing you're supposed to be doing.

8 - Avoid nose-bleed activities.

Email, voicemail, web stats - any activity that bleeds itself into your whole day becomes a non-activity. It becomes a nose-bleed.

When you do it all the time, you never complete it. You just let it slowly drain the very life force from you. Define times for these activities. Then, turn off your email, your cell phone, your web stats, until that time comes.

9 - Don't ask how you "feel" about doing the activity.

Have you ever committed to getting fit? And then when the alarm goes off, you lie in bed thinking, "Do I really feel like going to the gym?" (Like you even have to ask!)

Change this pattern. Make your decision the night before. Commit to getting up and going right to the gym, the computer, the blank canvas. Don't have coffee and sigh and think, "I'll probably feel more like it at lunch time." You won't!

If it's a priority, don't waste time asking yourself how you feel about doing it. Feelings are an easy out.

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There. I did it. I wrote this article. And now, I don't even want to play Sudoku! How about that?

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WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE?

Please do! Just be sure to include this complete blurb with it:

Performer, songwriter, and creativity consultant Christine Kane publishes her 'LiveCreative' weekly ezine with more than 4,000 subscribers. If you want to be the artist of your life and create authentic and lasting success, you can sign up for a FRE*E subscription to LiveCreative at www.christinekane.com.

Mindfulness - assisting depression

In a recent study of people at risk for relapse in clinical depression, PhD candidate Alisa Singer found that 40 per cent of them could not apply the concept of mindfulness to their own thinking. Mindfulness is the practice of simply being aware of thoughts and emotions, rather than getting caught up in them or analyzing their meaning.

Singer says that the people in her study who weren't able to master the concept of being accepting of their own thoughts shared similar traits: they tended to be more anxious; were more worried about their ability to maintain relationships; were less likely to say that their experience with depression made them stronger; and were more likely to think that ruminating about an issue was a better strategy for dealing with it.


Ok, I don't fit the traits identified by Singer of participants who were unable to apply mindfulness to assist them with their depression, but it is really difficult to implement even the mindful focus on breathing when in the middle of a downer. More practice needed.

I found last night that part of me wanted to feel down and grumpy - I could feel myself fighting the focusing. When I did manage to start working on focusing without consciously fighting it, I found that my thoughts were whirling so fast I was having trouble holding onto - focus on breathing.

I waited 15-20 minutes (during which I tried not to think about anything), and then tried again. This attempt was a bit more successful and although I was not able to focus 100%, it certainly provided some relief.

Mindfulness - beneath the waves

“Be the silent watcher of your thoughts and behavior. You are beneath the thinker. You are the
stillness beneath the mental noise. You are the love and joy beneath the pain.” Eckahrt Tolle

Mindfulness in everyday life is simply moment-to-moment awareness, so any activity is an
occasion for practicing it. All it requires is shifting from auto-pilot to awareness. Learn to be the
witness of your thoughts and emotions. Become aware of the background "static" of ordinary
unconsciousness and how rarely you are at ease within yourself.1 By observing your emotions
and the ups and downs of life, you learn to surf the waves. Beneath the surface of the waves is
the calmness, strength, and energy of the universe, which will stabilize everything in your life.
Examples of everyday mindfulness include:

• While brushing your teeth, feel the stimulation of the brush on your gums, the taste and smell of the toothpaste and the coolness of the water when you rinse your mouth.
• When eating, feel the texture of the food in your mouth and the various flavors and aromas. Do not think about other things or talk, and don't think about your next bite until you have savored the current one completely.
• When talking with someone, really listen and hear what they are saying without judging them, thinking of other things, or planning what you want to say next.

To enjoy the smallest of activities in the here and now, rather than getting lost in the past or future. Using mindfulness to get to a point where you are not rocketing up and down as life events appear - you can watch the ups and downs, without getting lost within them.

......

Just tried this out with brushing my teeth.

I found it really hard to stay in the present. I found myself thinking of needing to go to the dentist for a deep clean; what I wanted to write on here once I had finished; or just realising that I had been drifting for a few seconds and not being present........

Though I must say, I feel more energized than most mornings when I brush my teeth. Maybe I got part way to being present :)

Mindfulness and procrastination

“You don’t have to see the whole staircase, just take the first step.”
Martin Luther King, Jr.


Jim Gibbon identifies the top 5 productivity tips. Number 5 seemed relevant to the title of this post:

5. Mindfulness meditation - Any perfectionists out there? Anyone get hung up on fixate onstress out about obsess over getting the words just right? If there’s One Big Thing that slows down my productivity, it would have to be perfectionism. One way to get out of a perfectionist trance is to become aware that you’re in one, and I’ve found meditation (and mindfulness more generally) to be a great tool for this.

Here I am writing on this blog when phone calls and research await :)
So, what is it that Jim is getting us to identify? Ok, so I know I am procrastinating, and I am doing busy tasks to avoid the activities and my thinking. Ok, so now what.......

I then went in search of what to do next, and came across a short article written by Judi Jerome on the art of procrastination. She lists 5 'reasons' for procrastinating.

Judi Jerome,- The Art of Procrastination

Most people procrastinate on a task or job when they:
1. They just don't want to do it;
2. Are disorganized in both the preparation, and the actual items needed to put the job together;
3. Develop paralysis: can’t start, even when the necessary ‘ingredients’ for the project are available;
4. Have time management difficulties;
5. Sabotage their own success; And last but not least,
6. Seek perfectionism.

Judi Jerome also refers to mindfulness assisting with procrastination when she describes #3 'can't start':

#3. You sit and stare at the neatly organized pile of research, pictures, garden tools, or whatever today’s “gonna do this or bust” project happens to be and just keep staring. Sometimes you even walk away and play solitaire on the computer, take a healthy walk around the block, or find something very important to do, hence you aren’t really procrastinating. There are so many things going through your mind, but the problem is you aren’t really paying attention to those messages that are causing the paralysis, yup, the messages. That little voice inside that gives you all the reasons why you just can’t get started. It’s time to change the tape and rewrite the script! When we practice mindfulness and stay present, we can increase our awareness of what we are saying to ourselves, change the negatives to positives, and then our emotions lighten up and we are able to change the behavior attached to the “self-message”. This takes a lot of time and patience so please allow yourself to experience and even enjoy the process.
....
Practicing mindfulness will keep you living and working in the moment on what you need to do to take care of yourself and continue to take action instead of procrastinating.
Judi Jerome,- The Art of Procrastination

Yep, this is it. The research is sitting there all organised ready to go and I am avoiding it. I am sabotaging my thought processes - can't do it, it will never be done, I am already behind schedule, etc. Also I am suffering from procrastination due to the possibility of not choosing the right words, not write the best sentence, etc. serious perfectionism seeking going on here!!

Ok, so Judi suggests focusing on what the negative messages are, and changing them to positives

- I can't do it ----------------------- I have already written half of the chapters, so I can and am doing it.
- It will never be done-------------- Each sentence I write, paragraph I add, editing I undertake takes me closer to finishing it.
- I am already behind schedule------ The true date by which this needs to be finished (enrolment issues) is July 2012 - I am only behind the schedule of those who have other priorities. By focusing on each little writing step - taking that first step - I will get this research finished. I need to act instead of planning :)

Ok, I am off to make some phone calls and dive back into research chapter 2 :)
Action happening now..........

Mindful breathing

One Minute Exercise:

• Sit in front of a clock or watch that you can use to time the passing of one minute. Your task is to focus your entire attention on your breathing, and nothing else, for the minute. (HandoutMindfulnessinEverydayLife.pdf)

My experience: Tried this while waiting for DS8 to finish at tutoring. To start with I found myself repeating the word 'breathing' in my head to help with focusing. Except for when I checked my watch I kept my eyes shut to reduce distractions.
What I found was that my ears suddenly seemed to hone in on every conversation and noise emanating from the surrounding environment (someone was doing maths problems, another child was having difficult writing a story, and the water fountain was gurgling -to name a few).
Then I mentally changed what I was 'saying' to myself to 'in' on the breath in 'out' on the breath out. This helped with focusing back on the breathing a bit more.

I may not have been solely focused on my breathing, but I was definitely in the present. During the minute thoughts relating to the past, future, current situation at work/finances/etc. did not enter my mind.

Interesting exercise. It will be interesting to try this when I am feeling down, or thoughts are rushing.....

Being in the present

Mindfulness - being in the present, accepting things for what they are, to pay attention in the present moment

http://www.blackdoginstitute.org.au/docs/HandoutMindfulnessinEverydayLife.pdf

The above link is to a 3 page document that provides some techniques to practice as a way of introducing the principle of mindfulness... definitely want to try these out.

The question is always when. As a mum, partner, academic, student and the other roles in my life I wonder ---- but then that is the reason I have started out on this journey. To find the peace amids the chaos. To help me manage my mood, especially when the depression rears its head.

The most precious gift we can offer others is our presence. When mindfulness embraces those we love, they will bloom like flowers.- Thich Nhat Hanh

Mindful discovery.... or discovering the mind amid the chaos

If you let cloudy water settle, it will become clear. If you let your upset mind settle, your course will also become clear - From Buddha's Little Instruction Book

Part of my decision to start this blog is to find some time for me amid the chaos of life, especially when the chaos seems to be originating from my own mind.





Structure of the blog:

- I love quotes, so I plan to add a quote to each posting
- I will be adding links to things I find online and off-line relating to self-awareness/mindfulness
- General musings of my journey of self-discovery as I travel through the field of mindfulness