Mindfulness is a practice that we can learn to use to help us to be more present in the moment and to enjoy our lives more fully. Our minds think a lot, which is often very helpful, but if we think too much about the past and the future, we often miss our life as it is happening. Mindfulness meditation is a way to train our minds and hearts to be more aware and present. Mindfulness teaches us new, more effective ways to relate to our thoughts, feelings, body sensations, and life around us. Ultimately, the practice can teach us how to let go of unnecessary suffering and be more free.

Why meditate? 

There are a lot of different types of meditation. Mindfulness meditation helps us develop insights into the nature of the mind, and to develop compassion and understanding. Meditation helps us find inner stability, well being, confidence, compassion, and wisdom, which helps us be better equipped to take compassionate action in our lives and the world. 

Additionally, many scientific studies have shown the benefits of practicing mindful meditation.

Some of the proven benefits include:
Improved focus, attention, and awareness of how you think
Improved mental health
Increased positive emotions
Reduced anxiety and depression
Reduced worry and rumination
Reduced stress and anxiety
Reduced emotional reactivity
Reduced cortisol
Decreased negative affect and depression
Positive impact on numerous areas of the brain
Improved immune system functioning
Lowered blood pressure
Reduced chronic pain
Improved memory
Increased attention span
Enhanced willpower
Reduced insomnia & improved sleep
Improved perception of quality of life
Help with caregiver burnout for healthcare providers
Increase resilience by reducing size of the amygdala and the stress response
Improve cognitive flexibility

If you want to learn more about Mindful Meditation, consider taking an Introductory Course with Lisa Cottrell, LPC. Live online (Zoom) 4 week course. Other courses to follow. Lisa has taught mindfulness and meditation for over 20 years and studied with many teachers.
Please register at wellbeingpsychotherapy.net/classes-and-workshops.html If you have questions, contact [email protected].

1) Notice sensations of bodily contact 

Feel your feet on the floor and, if you are seated, your bottom in the chair. Feel the sensations of contact. Feel the support of the chair and the floor and the earth beneath you. Drop your awareness into your body. Try to feel the body from the inside, from the feet and the bottom, not just looking down from your head. Feel the sensations of pressure, temperature, tingling, energy. Feel the sensation of socks, shoes and clothing. Feel your spine. Feel the support of gravity. You are here. Allow awareness to arrive in your body here and now.

2) Scan your body for places you are holding tension, Drop 4 areas

Feel the face. Allow the forehead and brow to soften, allow the jaw to drop open and relax, allow the shoulders to drop and soften, allow the belly to relax and be soft. Just allow any places of obvious tension to relax as much as they are able right now, don’t force anything. There may be places of chronic tension (and the parts that hold them) that need more attention and support before they can fully relax. 

3) Set an intention to arrive here and now in the present moment. Notice you are safe. (If you are currently in danger, get yourself to safety right away. Note that most of us are physically safe 99% of the time.) 

Focus on a safe anchor to ground you in the present moment. For most people, the breath is a good anchor to present moment reality. For others, mindfulness of sounds or bodily sensations are more helpful. Maybe take one or two deep breaths then let the breath return to its normal pattern, without controlling it. Just notice you are breathing, in and out. Focus on the breath, feel it in the body, then when you start having thoughts, which is what the mind does, and you notice you have wandered, return to the breath without judgment. Coming to the present allows mind and body to calm and relax. Practice mindful breathing for a few moments. Let go of worries for now. Plan later. Daily meditation has a lot of mental and physical health benefits - try 5 to 30 minutes a day.

4) If you feel activated or triggered, practice paced breathing for several rounds. This helps the nervous system and the body know you are safe. Also, remind yourself you are safe right now.

Option A) Count the seconds of this first in-breath, hold for 2 seconds, then double the seconds of the exhale. Count again the next breath, hold for 2 seconds and double the exhale. (repeat 2 or 3 times) 

Option B) Breathe in for 4 or 5 seconds, hold for 2 seconds, then out for 8 to 10 seconds.