Mindfulness has one meaning: being present in the moment and in the Now. The oldest method available today is Vipassana, but any meditation technique achieves similar results, as long as you are clearing your mind and learning to be more present in the now.
These days we’re busier than ever, with smaller and smaller windows of time for leisure…. It seems as if it gets more difficult to find time to relax.
I’ve discovered that two 20-minute bouts of meditation a day bring me a wonderful sense of ease and help me focus better in all aspects. Within the past several months, I’ve made a point daily to take a little time for myself. I try to set my alarm twenty minutes early, sit comfortably in a quiet spot, close my eyes, and focus on deep breathing.
When this is accompanied by some pleasant instrumental music and a little determination, I find my mind and heart rate slowing, my breathing getting deeper, and my sense of well-being going through the roof! By the time I’m done, I’ve achieved a clarity that helps me through the day!
While I still have obligations, they no longer seem overwhelming or numerous. In fact, I’m eager to engage the world, and even the most mundane errand takes on a new tone! While I’m better able to focus on one thing at a time, I also have that feeling that anything is possible!!!
When you take into consideration that a better mindset leads to inner peace AND a greater level of productivity, it’s obviously a win-win.
When counting my breaths, I work on engaging my diaphragm and allowing my stomach to expand. So often we’re told that slim, flat stomachs are attractive and we subconsciously keep our stomach muscles tensed to emulate that look. After a few minutes of deep-bellied breathing, I feel a noticeable calmness in places I didn’t even know had tension!
The best part about this exercise is that it’s very easy!
It’s made up of only two things: quiet surroundings where you won’t be disturbed and deep breathing.
For beginners, repetition of just those two things is enough to enact a change in mindset!
Some choose to punctuate their breaths with a simple mantra: one word or phrase that has a deep meaning. Other than that, nothing is required.
While the mind occasionally wanders, very consciously breathing-in, exhaling, and making sure each breath is slow and deep is enough to keep you on-track.
I notice the subtle effects of this practice throughout the day! My feathers don’t get ruffled as easily anymore. I don’t have the need for a quick sense of relief, so I’m less likely to grab that extra coffee, glass of wine, or piece of cake. I feel calmer and more in-control.
In fact, I’ve often seen people’s diet habits change noticeably, even after practicing this method twice a day for just a week.
Another way meditation is helpful to many is through its ability to bring about sleep. There are nights when it’s hard to slow the chatter and whirring of thoughts. At bedtime, do you sometimes listen to classical music like Chopin or Bach?
I’ve noticed that meditating before bed (without music) makes me nod off extremely fast! My dreams are typically more pleasant and I wake up feeling so refreshed!
I’ve even noticed that less sleep feels like it’s enough when I meditate before bedtime.
I try to discipline myself and start off on a good note every morning, regardless of the circumstances. I remind myself that I’m more efficient with my time when I meditate so I never have an excuse!
Deep breathing is the path to a positive and productive mindset. With a little time invested twice a day, your demeanor will change drastically! You’ll also discover an ever-present happiness that will motivate you to do better in every way!
Yours in Calmness,
Dr. Inessa
Calmness.com
