In the previous article, we initially explained where mindfulness came from and what it is. Now it's time to exercise! Regardless of whether you already have experience in meditation or are new to mindfulness training, there is still a lot to discover at each stage. By practicing, you will begin to perceive the world differently than before. Some exercises are fun, others are just the opposite - they can bring you to tears, others will encourage you to continue your exploration. Remember to be curious, honest and brave, everything can intrigue and inspire you. Focus on your feelings.
Every discovery, even the smallest, can lead to a breakthrough that will bring the potential to enrich life with new meanings, meaning and joy. Be good to yourself and live here and now!
First, a few tips:
- No exercises need to be performed in any particular order.
- Adapt the exercises to your needs. Do the ones you find useful, even multiple times. Skip the ones you don't need.
- If your thoughts start to wander, become aware of it and bring your attention to the present moment. Use the help of an anchor - your breath or a specific part of your body.
- Practice focusing your attention on those thoughts or judgments that often run through your head. Instead of stopping them, just notice them.
- Be patient. Not only when exercising, but also in life when your thoughts flow freely. Accept that things are as they are at this point in time, but that doesn't mean they will always be that way. They can change, they can be changed.
- Trust yourself does not mean: always trust your thoughts. They change, come and go, and mindfulness will help you notice this.
- Don't get attached to thoughts or desires that something should be this way. Notice how you feel when you try hard to control and how when you let go.
- Remember, don't force anything. Mindfulness won't change your life just like that, it won't change you. It's about simply being and accepting what is here and now.
(Adapted from the book Life, a Beautiful Disaster, J. Kabat-Zinn)
Mindfulness is not only meditation, but also a practice. Both of these issues should simply become a way of life. There are no right or wrong answers. There is no one way to express yourself.
PS When it comes to meditation, I recommend checking out the YouTube profile Tara Brach. She is a great American psychologist, author and teacher :)
Exercises
Bibliography
- Frey A., Totton A. (2016), I am this and now. How to become mindful in everything you do. The Mindfulness Project, Muza SA, Warsaw.
- Kabat-Zinn J. (2009), Life is a beautiful disaster. With the wisdom of your body and mind you can overcome stress, disease and pain, Czarna Owca, Warsaw.
Netography
