Description of Mindfulness
“Mindfulness is the practice of becoming more aware of the present moment, rather than dwelling in the past or projecting into the future…
It generally involves a heightened awareness of sensory stimuli (really noticing your breathing, feeling the sensations of your body, etc.) and being "in the now…"
It means seeing things as they are, without trying to change them...
Furthermore, the mindful individual is aware but does not get involved or attached. Sensations, emotions and thoughts are viewed and examined in detail, from a third party point of view, with no attempt being made to deny or block them, or distract from them. This allows you to become more familar with all this mental activity, appreciating how it arises and if left alone, passes…”
Source -
Margo, Copyright 2008-2014. What Is Mindfulness? DIY Stress Relief everyday. living. better.Retrieved from http://www.diy-stress-relief.com/what-is-mindfulness.html
“Mindful Awareness is the moment-by-moment process of actively and openly observing one's physical, mental and emotional experiences… Mindful Awareness Practices (MAPs) are tools and exercises such as meditation, yoga and tai-chi that develop greater mind-body awareness and promote mindfulness in daily life.”
Source –
Frequently Asked Questions. UCLA Mindful Awareness Research Center: Retrieved from
http://marc.ucla.edu/body.cfm?id=82#Whatis
About Mindfulness Meditation
“Mindfulness Meditation is the practice of returning your attention to this present moment each time your mind wanders into thoughts of the past, or starts thinking about the future...
It’s simply bringing your self back to this felt moment of life.”
Source –
Margo, Copyright 2008-2014. Mindfulness Meditation. DIY Stress Relief everyday. living. better. Retrieved from
http://www.diy-stress-relief.com/mindfulness-meditation.html
Why YOU should try it!
“Increases attention span, strengthens concentration and capacity to focus
Rejuvenates the mind through direct access to inner calm
Promotes emotional intelligence through enhanced self awareness
Provides a potent tool for stress reduction, anger management, and impulse control
Increases ability to manage conflict with ease”
Source –
Margo, Copyright 2008-2014. Mindfulness Meditation. DIY Stress Relief everyday. living. better. Retrieved from
http://www.diy-stress-relief.com/mindfulness-meditation.html
Mindful Awareness has scientific support as a means to reduce stress, improve attention, boost the immune system, reduce emotional reactivity, and promote a general sense of health and well-being.
Source –
Frequently Asked Questions. UCLA Mindful Awareness Research Center: Retrieved from
http://marc.ucla.edu/body.cfm?id=82#Whatis
Here’s Some Ways to do It
“Do A Mindul Walking Exercise”
“Stand up straight, feet apart and shoulders relaxed.
Become aware of your breathing...
deep abdominal breathing is the way to go.
(If you are doing shallow chest breathing go to Breathing to find out the how and why of changing your breathing pattern.)
Bring your attention to your body, your legs and your feet and allow your mind to relax...If your mind starts to wander, just bring your attention back to the feelings in your legs and feet...
Slowly and consciously shift your weight onto one foot, (either one first, it doesn’t matter). Become aware of the feelings of the movement. Note the various muscles that are being used and the sensations of lightness or heaviness of your leg.
Now, casually shift your weight to the other foot.
Once again, just notice the feelings and sensations of the movement...
The idea is to just become aware of the feelings!
Nothing else! No comments - No discussion - No anything. And don’t forget to breathe!
Slowly and consciously lift one foot and place it in front of you, shifting your weight onto it and feeling the contact with the floor. Feel the various muscles moving throughout your body. Continue for about five paces.
Now for the turning process...
First, become aware of the decision to change direction.
Then come to a stop, and slowly go through the motion of turning. Once again, be aware of all the different muscles and feelings involved in the change of movement.
Walk back to where you started...
Doing this walking meditation over a space of five steps forward, the turn, and then five steps back, could take you up to ten minutes.
Once you have the hang of it in the small space in your house, try taking a slow walk around the block.
While walking, focus your awareness on your breathing. Use this focus on the breath as an anchor or "homebase."
From that homebase, allow your mindful awareness to notice any sights, sounds, or physical sensations that may come up...
Look at a tree, the leaves, the fruit or flowers and even notice the aroma.
Feel each step you take...
Notice the surface on which you are walking - is it rough or smooth? At an angle? Even take notice of what is around your feet.
Pay attention to what you are hearing...
The birds chirping, the hooter in the distance of maybe an alarm going off somewhere...
Just notice! Hear... without any reactions.
Focus your awareness for a moment on that sight, sound, or sensation, then return your awareness to your breathing.
If persistent thoughts distract you from your mindful awareness, simply notice them, and return your awareness to your breathing.”
Source –
Margo, Copyright 2008-2014. Mindfulness Walking A Meditation. DIY Stress Relief everyday. living. better. Retrieved from
http://www.diy-stress-relief.com/mindful-walking.html
Source -
1990-2014. Free Guided Meditations. UCLA Mindful Awareness Research Center. Retrieved from