{"id":1116,"date":"2022-04-25T14:16:52","date_gmt":"2022-04-25T21:16:52","guid":{"rendered":"https:\/\/blogs.sd41.bc.ca\/central-studentservices\/?page_id=1116"},"modified":"2023-04-30T13:34:26","modified_gmt":"2023-04-30T20:34:26","slug":"mindful-monday-2022","status":"publish","type":"page","link":"http:\/\/blogs.sd41.bc.ca\/central-studentservices\/mindful-monday-2022\/","title":{"rendered":"Mindful Monday"},"content":{"rendered":"

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What is Mindfulness?<\/strong><\/span><\/p>\n

Mindfulness is the basic human ability to be fully present, aware of where we are and what we\u2019re doing, and not overly reactive or overwhelmed by what\u2019s going on around us.<\/p>\n

While mindfulness is something, we all naturally possess, it\u2019s more readily available to us when we practice on a daily basis.<\/p>\n

Whenever you bring awareness to what you\u2019re directly experiencing via your senses, or to your state of mind via your thoughts and emotions, you\u2019re being mindful. And there\u2019s growing research showing that when you train your brain to be mindful, you\u2019re actually remodeling the physical structure of your brain.<\/p>\n

The goal of mindfulness is to wake up to the inner workings of our mental, emotional, and physical processes.<\/em><\/strong><\/p>\n

What is Meditation?<\/strong><\/span><\/p>\n

Meditation is exploring. It\u2019s not a fixed destination. Your head doesn\u2019t become vacuumed free of thought, utterly undistracted. It\u2019s a special place where each and every moment is momentous. When we meditate we venture into the workings of our minds: our sensations (air blowing on our skin or a harsh smell wafting into the room), our emotions (love this, hate that, crave this, loathe that) and thoughts (wouldn\u2019t it be weird to see an elephant playing\u00a0a trumpet).<\/p>\n

Mindfulness meditation asks us to suspend judgment and unleash our natural curiosity about the workings of the mind, approaching our experience with warmth and kindness, to ourselves and others.<\/p>\n

How do I practice mindfulness and meditation?<\/strong><\/span><\/p>\n

Mindfulness is available to us in every moment, whether through meditations and body scans, or mindful moment practices like taking time to pause and breathe when the phone rings instead of rushing to answer it.<\/p>\n

Apps are available for a mindful minute. (smart phones and watches)<\/p>\n

The Basics of Mindfulness Practice<\/strong><\/span><\/p>\n

Mindfulness helps\u00a0us put some space between ourselves and our reactions, breaking down our conditioned responses.\u00a0Here\u2019s how to tune into mindfulness<\/a>\u00a0throughout the day:<\/p>\n

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  1. Set aside some time.\u00a0<\/strong>You don\u2019t need a meditation cushion or bench, or any sort of special equipment to access your mindfulness skills\u2014but you do need to set aside some time and space.<\/li>\n
  2. Observe the present moment as it is.\u00a0<\/strong>The aim of mindfulness is not quieting the mind or attempting to achieve a state of eternal calm. The goal is simple: we\u2019re aiming to pay attention to the present moment, without judgment. Easier said than done, we know.<\/li>\n
  3. Let your judgments roll by.<\/strong>\u00a0When we notice judgments arise during our practice, we can make a mental note of them, and let them pass.<\/li>\n
  4. Return to observing the present moment as it is.\u00a0<\/strong>Our minds often get carried away in thought. That\u2019s why mindfulness is the practice of returning, again and again, to the present moment.<\/li>\n
  5. Be kind to your wandering mind.\u00a0<\/strong>Don\u2019t judge yourself for whatever thoughts crop up, just practice recognizing when your mind has wandered off, and gently bring it back. That\u2019s the practice. It\u2019s often been said that it\u2019s very simple, but it\u2019s not necessarily easy. The work is to just keep doing it. Results will accrue.<\/li>\n<\/ol>\n

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    How to Meditate<\/strong><\/span><\/p>\n

    This meditation focuses on the breath, not because there is anything special about it, but because the physical sensation of breathing is always there and you can use it as an anchor to the present moment. Throughout the practice you may find yourself caught up in thoughts, emotions, sounds\u2014wherever your mind goes, simply come back again to the next breath. Even if\u00a0you only come back once, that\u2019s okay.<\/p>\n

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    A Simple Meditation Practice<\/strong><\/span><\/p>\n

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    1. Sit comfortably.<\/strong>Find a spot that gives you a stable, solid, comfortable seat.<\/li>\n
    2. Notice what your legs are doing.<\/strong>If on a cushion, cross your legs comfortably in front of you. If on a chair, rest the bottoms of your feet on the floor.<\/li>\n
    3. Straighten your upper body<\/strong>\u2014but don\u2019t stiffen. Your spine has natural curvature. Let it be there.<\/li>\n
    4. Notice what your arms are doing.\u00a0<\/strong>Situate your upper arms parallel to your upper body. Rest the palms of your hands on your legs wherever it feels most natural.<\/li>\n
    5. Soften your gaze.\u00a0<\/strong>Drop your chin a little and let your gaze fall gently downward. It\u2019s not necessary to close your eyes. You can simply let what appears before your eyes be there without focusing on it.<\/li>\n
    6. Feel\u00a0your breath.<\/strong>Bring your attention to the physical sensation of breathing: the air moving through your nose or mouth, the rising and falling of your belly, or your chest.<\/li>\n
    7. Notice when\u00a0your mind wanders from your breath.\u00a0<\/strong>Inevitably, your attention will leave the breath and wander to other places. Don\u2019t worry. There\u2019s no need to block or eliminate thinking. When you notice your mind wandering gently return your attention to the breath.<\/li>\n
    8. Be kind about your wandering mind.\u00a0<\/strong>You may find your mind wandering constantly\u2014<\/strong>that\u2019s normal, too. Instead of wrestling with your thoughts, practice observing them without reacting. Just sit and pay attention. As hard as it is to maintain, that\u2019s all there is. Come back to your breath over and over again, without judgment or expectation.<\/li>\n
    9. When you\u2019re ready, gently lift your gaze\u00a0<\/strong>(if your eyes are closed, open them). Take a moment and notice any sounds in the environment. Notice how your body feels right now. Notice your thoughts and emotions.<\/li>\n<\/ol>\n

      \u00a0<\/strong><\/p>\n

      Benefits of Mindfulness<\/strong><\/span><\/p>\n