Mindfulness and Stress-Reduction

"Voluntary simplicity means going fewer places in one day rather than more, seeing less so I can see more, doing less so I can do more, acquiring less so I can have more."
~ John Kabat-Zinn

Through his personal and professional training in Mindfulness Meditation, Jon Kabat-Zinn, wrote a book called Full Catastrophe Living. This book explores the concept that life is full of ups and downs, joys and sorrows, storms and calm. This book brings you through Kabat-Zinn's 10 week course in Mindfulness-based Stress-Reduction (MBSR). Grasping the concepts of this book is not difficult and if you are able to practice them in your daily life, research says that you will be able to manage the Full Catastophe with more grace and an enhanced sense of control. Kabat-Zinn also has a center at the University of Massachussets that teaches courses in Mindfulness-Based Stress-Reduction to practitioners who want to become teachers of it themselves. This program has been incredibly successful and is now in over 700 hospitals nationwide, treating people with chronic pain, anxiety disorders, depression, and much more. I recommend this book if you want to gain a detailed plan on his concepts of how to create a practice towards handling the full catastrophe. He also has lighter books such as Wherever you go there you are , and his latest book Coming to our Senses. These books are great companion books to the one mentioned prior. You are welcome to click here to find other Wonderful Books on health and healing.

"Every day we do things, we are things that have to do with peace. If we are aware of our life..., our way of looking at things, we will know how to make peace right in the moment, we are alive."
~ Thich Nhat Hanh
 

10 Ways to Bring Meaning to Your Life

My life always appears to be so hectic. It's as if I purposely overload myself with more things than I could possibly ever accomplish. As I'm going to sleep I think about all the things I need to get done And when I'm awake during the day I think about all the things that need to get done. Take a shower, make coffee, eat breakfast, brush my teeth, go to work, etc... It's almost as if at the end of the day I can truly ask myself, "where did the day go?" Enough of these and I can ask myself the same questions in weeks, months, or even years!

So when I feel like these questions are coming up, I do some brief exercises that help bring me to the present moment and remind myself that I'm living.

1. For 5 minutes: Whatever you are doing, just do it slightly slower. At work we are all given tasks to do. One time per day, for 5 minutes do that task a little bit slower. Do not do the task in slow motion, or take breaks from the task, simply do it a little bit slower.
2. Take 5 minutes at lunch to notice what you're eating. You can actually do this at an meal, or anytime you eat. You are going to notice what your food looks like, how it smells, feels, and tastes. As you pick up your food, notice the texture of it, is it bumpy, smooth, wet? Notice what you smell. As you take it in your mouth notice how it feels in your mouth, notice the tastes that are coming out of it, how your teeth break it down. As you swallow it, notice it going down your throat. Do the same with the drink.
3. Take 3 minutes to just sit and notice your breath. Sit in a place of your choice, could be behind your desk, or anywhere. Close your eyes. For 3 minutes simply pay attention to your breath. For these 3 minutes your breath gets your undivided attention. If you notice yourself thinking about something, even the thought "why am I doing this stupid exercise", just notice that your're thinking that and then gently bring your attention back to your breath.
4. Wash the Dishes. If you're not used to doing dishes, there will be many benefits to this one. As you begin to wash the dishes, notice the texture of the plate and the warmth of the water on your hands. Inhale and notice if there is any scent. Listen to hear the rush of the water or any other sounds that are happening around you. Not only will you be able to practice being in the moment, but many of your family and friends will be thrilled with you.
5. Take a Bath or Shower. Preferably a bath if you have one, but even with a shower, you can take your moment in the shower or bath to feel the warmth of the water or feel how your body is immersed in the water. How does your skin feel? Do you notice any smells? Is your hair wet. Just be in the moment and notice all your senses....breathe.
6. Make Love Slightly Slower for a few moments. As you are making love to your significant other, take a moment to purposely move slightly slower. As you do this begin to mentally feel over all parts of your body. How your skin feels when touching his/hers, how are you breathing? Are you sweating? Is there a scent in the air. Take a moment and really be there making love.
7. Smell a flower for an extra breath. This one I love. Often times I will be passing by a flower and if I remember to smell it, I take an extra inhalation to really get the full experience of the scent. You will be surprised how much that extra inhalation makes a difference in the experience.
8. Be Silly. I'm serious;). Being silly allows your creative juices to flow and your creative juices is what life is all about. Letting yourself be silly can also be very relaxing and create joyful situations that are full of meaning.
9. Write a letter to someone close to you... telling them how much you appreciate them. This is not a new idea by any stretch yet it is always worth mentioning since it is so meaningful. A letter that that person will always cherish.
10. Remind yourself that you are a miracle. This may be the most important. How they heck did any of us get here? When we break it down to nanotechnology and quantum physics, scientists are stumped to figure out the great mystery of us physically being here and interacting and creating symbols and concepts and communicating. It's boggling. That's why our moments on this earth are so precious and it is a wonderful gift to attempt to cultivate those moments in life that you consider to be sacred.

You get the idea...try it out.

More Mindfulness Information

Mindfulness for beginners

Mindfulness Exercises