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Practicing Mindfulness in Turbulent Times

"Mindfulness" = The moment to moment awareness of experience just the way it is. ~Liz Korabek-Emerson

I don't know about you, but I could practice being more mindful today. And... every day, every moment, every breath. Recent posts have centered on holding difficult conversations amid the stress of turbulent times, and I thought I'd bring it down a notch and talk about theantidote to stress, which also happens to be a way to calm emotional triggers, find balance, and regain power under pressure--mindfulness meditation.

Practicing Mindfulness in Turbulent Times

Liz Korabek-Emerson--mindfulness teacher, transformational workshop leader and creative coach--describes mindfulness as "the moment to moment awareness of experience just the way it is." I attended a mindfulness training with Liz recently, and was reminded of how the mind is always looking for thoughts to focus on. In Liz's session, my mind settled and returned to the present each time I came back to the breath. I had to come back many times, because my thoughts (ever wandering) drew me away. And... that's the practice.

My mentor Thomas Crum writes about the difference between Being and Doing. I'm a "do-er" -- I like to organize and get stuff done. I'm usually thinking about what's next on my list before I've even finished the task at hand. Consequently, I need to practice bringing myself back to the present--a lot!

Although I meditate daily and teach centering in my trainings, I'm still amazed at the way my mind is constantly busy--Did I remember to buy those tickets? How should I reply to that email? Will Mom manage okay while I'm away? I wish I'd kept my mouth shut yesterday! And equally amazed at how bringing my wandering mind back is a constant practice.

I asked Liz if I could reprint an article from her blog that speaks to that worry, "Am I doing it right?" -- which I think we all have when the mind wanders. She graciously said yes.

Enjoy this simple summons to a kinder, happier and more connected you, and if you are looking for a centered and powerful mindfulness meditation teacher, go find Liz.

The Measure of Success

by Liz Korabek-Emerson

The measure of success of our practice is...

Not the number of sessions, or how good we are at it, or how long we sit (although we still have to show up and do it)

But in how kind we are, to ourselves and then others, how connected we feel to our life and the people around us, how happy we are - not in that "I got everything I wanted for Xmas" happy but in the kind of happiness that enables us to be resilient, to bounce back and continue to be in the natural flow of life - meeting difficulties without adding to our burdens, recognizing our common humanity and wholeheartedly embracing joy as it tumbles unexpectedly into our days. In short, happy to be with things just the way they are; including ourselves, other people and life situations.

Sharon Saltzberg, a long time practitioner and teacher has written that "we don't watch our breath just to become good breath-watchers". And I think this is true. We watch our breath because it is the basic practice, the vehicle through which we cultivate a mind that is focused, open and flexible. But we practice because the world could use more kindness, strength and clarity.

Couldn't you?

About the Author: Judy Ringer is the author of two books: Turn Enemies into Allies and Unlikely Teachers; and the award-winning e-zine, Ki Moments, which contains stories and practices on turning life's challenges into life teachers. Judy is a third-degree black belt in aikido and nationally known presenter, specializing in unique workshops on conflict, communication, and creating a positive work environment. She is the owner of Power & Presence Training, and founder of Portsmouth Aikido, Portsmouth, NH, USA. To sign up for more free tips and articles like these, visit JudyRinger.com

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There's a Secret to Getting Yourself to Meditate

As a meditation teacher, I've heard countless students share their excuses for why they didn't meditate in the past week. They wanted to. They know it would be good for them. They just didn't do it. At least, not consistently.

Something always seems to get in the way: they need more sleep, the dog needs to be walked, the kids are up, they had to work late or had an early meeting, they felt too anxious, worried, or irritable... Meditation just didn't seem as important as other things they had to do. Yet, all those things they did didn't give them the peace of mind they desired.

Of course, meditation is about changing your relationship with all the events, worries, and anxieties in your life. It's a daily ritual-like eating, sleeping, and brushing your teeth-that creates a more relaxed, healthy, meaningful, and intentional way of living. It's a powerful practice to realize the deep peace of mind we all desire. So, what's the secret to moving from excuses to practice?

The answer is: you've got to have a strong "Why?"

Where do you find your Why?

The answer may surprise you.

The Secret is Body Awareness

Your body is not just a mechanical vehicle for carrying out all the activities in your life. It is a highly-sensitive bio-feedback system.

Your body can tell you what is good for you to eat and how much, when you need to rest, when you need to relax and have fun, when you need to get up and move, and when you need to be alone, have contact with others, be in nature, and spend time in meditation. It connects you to when, why, and how much to do anything. If you're paying attention.

In our context, it connects you to WHY you might want to meditate in the first place. At least it has the potential to do this-if you pay attention. Yet, how often do you pause and really pay attention to your body's signals? How often do you stop to sense what it is telling you?

Why aren't you doing this?

First off, we have a culture that encourages just the opposite. We are encouraged to focus outwardly rather than inwardly. We are encouraged to do as much as possible. We are encouraged to gather as many products and as much wealth, data, and sensory input from the external environment as we possibly can.

We are encouraged to react quickly and are discouraged from taking time for well-considered and deeply felt responses. We are conditioned to quick reactions and sound bites on news and social media. We are impatient with anything that takes time. We go, go, go, until we are too exhausted to continue.

Do you feel this exhaustion?

Yet, are you worried about what might happen if you stop? Are you worried you'll fall behind and be left out? At a certain point, you may decide you just don't want to live this way anymore. When you reach this point-or preferably long before that-take a moment to pay attention inside. Notice what all this thinking, doing, worry, accumulation, and stimulation is doing to you.

Is there another option?

Meditation Creates a New Way of Being

Meditation interrupts nonstop thinking and doing and gives your body a chance to relax deeply-something you may not even get to do in a restless sleep. Consciously relaxing, as you do in meditation, unwinds tension accumulated beneath your awareness in the past 24 hours as well as in the years of your life up to this point. It slowly dissolves the reactive mental-emotional patterns that drive you on the hamster wheel of nonstop activity. It quiets your mental chatter.

Now, when you first start to meditate, you may not notice this relaxing, quieting, and calming effect. You may become even more aware of how busy your mind is, how conflicting your emotions are, and how tense your body is. If you have mistreated your body through over-stress for a long period of time, initial moments of Body Awareness in meditation might not feel so great.

Or, you may feel little to nothing at all. All that thinking, doing, and pushing yourself to do things you feel you "have to" or "should" do may have cut you off from how you feel. You may have lost touch with your vital sensations and feelings. You may just feel bored without external stimulation keeping you distracted.

Yet, discomfort, boredom, or numbness, when you face them honestly, directly, gently, and without judgment, as you do in meditation, can alert you to just how much you need to activate another way of being.

If you heed this signal and take time to sit, breathe, and mindfully notice what's happening inside-the layers of stress will begin to unwind and your vital senses will reawaken. As you unwind, Body Awareness may tell you just how exhausted you are from the way you are going about your life.

As you pay close attention to what your body has to say, you might find that all those things you've been chasing after may not be as important as they seemed. You may discover you don't want to live on the human hamster wheel of incessant activity, worry, and anxiety any longer. You may be inspired to make new choices that reflect your soul's deeper desires.

Meditation beckons you to a more relaxed, healthy, meaningful, and intentional way of living-and your body will tell you just how important this is-if you pay attention.

Want to get started meditating? You'll be gently guided into deep relaxation and calm clarity with Clear Quiet Mind Meditations. Just click "Play" and follow along. Download on CD Baby or Download on ITunes

Kevin Schoeninger is a writer and teacher of Mind-Body training, including Mindfulness, Meditation, Qigong, and Reiki. He is the author of the book "Clear Quiet Mind" and numerous guided meditations and programs in the field of personal empowerment and spiritual growth.

Article Source: https://EzineArticles.com/expert/Kevin_Schoeninger/31493

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How to Use Affirmations to Make Profound Impacts in Your Daily Life

very morning you wake up, write down an affirmation in your handy notebook and leverage it to make good impacts throughout your day. How would you do that? Read on to find out.

Here are some examples of affirmations and the results they can produce:

1. I strengthen my relationships one level higher both at the home and work fronts

When you write the above affirmation in your notebook, it leaves an imprint in your mind. And it is the very thing that goes about making the affirmation a reality throughout the day. For instance, you pass a good compliment to a co-worker at work. You make her happy and you yourself become happy. Then you get a call from your hubby and you greet him well and also help him solve the problem he is having at hand. And you both become happier in the process. Therefore, the chain of joy and goodness goes on all along.

2. I can figure out the problem of finding my life direction

Once you have it written early in the morning, it gets ingrained in your brain. And it goes about giving you hints and signs about what actions to take to move forward and in what direction. Take little steps. For instance, you meet a friend on the way to shopping and she excitedly tells you that the novel she wrote has become a bestseller on Amazon and New York Times. That gives you an edge. You start wondering if writing is your cup of tea and you finally make a choice and go about taking further little steps until you reach your desired new goal.

3. I can improve the wellness of my family

Once you write the above affirmation after waking up from a good night's sleep, like before, your mind will start to influence the events that take place thereafter. For instance, when you go to pick up your kids from their school, you meet there a nutritionist mother you have talked to before. She starts talking about tips on health and fitness. And you ask if there is a good book you could buy regarding the topic. And in return, she gives you a free copy of her book on your desired topic that she has authored recently. While you benefit from the book, she wants you to promote it in your neighborhood and community. The book is an asset to you because as you read the tips and start applying them to your life directly, you actually improve the wellness of your family.

4. I can solve the puzzle of my complex work project

Again writing the above affirmation in your notebook before heading for work, your mind gropes for ways to help you with your problem. There is something you don't understand about your project. Who could help? While you are still working hard at it at your workplace, a colleague passes by to invite you to her fiftieth birthday party after work at the nearby restaurant. You remember that she had completed a similar work project in the past and you immediately take the opportunity to ask her about a piece of the puzzle in your project. She is able to help you out as she is more knowledgeable and skilled than you. You have a puzzle piece solved and you work on the rest of the pieces in order to integrate them together into a solution. Doing everything by yourself is almost always impossible, you gather and so if the older lady could help you out, you can take a little help from other good cooperative colleagues as well from time to time.

Summing up, affirmations could come to use in the above profound ways and you never know how they will lead you to unlock your problems and open up the mysteries behind them and materialize them through interesting solutions.

Rosina S Khan has authored this article. For a wealth of free resources based on stunning fiction stories, amazing self-help eBooks, commendable articles, quality scholar papers and valuable blogs, all authored by her, and much more, visit: http://rosinaskhan.weebly.com. You will be glad that you did.

If you would rather like to access her terrific collection of eBooks based only on fiction and self-help and download them for free, visit: http://www.facebook.com/RosinaSKhan.hub. You won't be disappointed and remember to like her Facebook page.

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