Om Mindfulness Meditation och hur du kan kultivera Medvetet Levande

Mindfulness Meditation är konsten och vetenskapen om hur man kan vara närvarande i nuet. I det här ögonblicket har det förflutnas ånger försvunnit och oron för framtiden tränger inte på. I detta ögonblick är du hel, fullständig och säker.

Medveten närvaro är det svenska uttrycket för det Buddhistiska begreppet mindfulness som är viktigt på vägen mot upplysning. Buddha förespråkade att man ska praktisera medvetenhet i sitt vardagsliv och så långt som möjligt behålla en lugn medvetenhet om sina kroppsfunktioner, förnimmelser och känslor, tankar och upplevelser, och medvetandet självt. Mindfulness Meditation är denna praxis.

Även om Buddha gjorde konceptet populärt; iden att frigöra sig från det förflutna och släppa oron för framtiden genom att focusera på säkerheten i nuet, kan hittas i både det Gamla och Nya testamentet, Koranen och värdsliga skrifter och litteratur flera tusen år gamla.

Idag förstår vi att konceptet av Mindfulness kan praktiseras både inom, såväl som utanför den spirituella traditionen. Tekniker från mindfulness meditation har använts inom det medicinska området för att hjälpa patienter att återhämta sig snabbare efter operationer, hantera känslor under svårigheter och utveckla en känsla av meningsfullhet och betydelse även i de mest krävande situationer.

VAD KAN UTÖVANDET AV MINDFULNESS MEDITATION ÅSTADKOMMA?

De som utövar Mindfulness Meditation (den populäraste formen av meditation i USA) har funnit att de har utvecklat en förmåga att hantera situationer som tidigare brukade förbrylla dem. De utvecklade en automatisk reaktion till problemlösning som kan användas individuellt eller med familjen och samhället i stort.

En hel del forskning har gjorts om resultatet av både religiös meditation och sekulära former av Mindfulness Meditation. Klinisk forskning har visat att:

•              Medvetande-övningar förbättrar immunförsvaret

•              Ändrar aktiveringssymmetrier i den prefrontala cortexen, en förändring som tidigare associerats med ett positivt känsloläge och snabbare återhämtning från negativa upplevelser.

•              En studie av North Carolina University at Chapel Hill visade ett samband mellan par som gjorde medvetande-övningar och en förbättrad relation.

•              Medvetandebaserade stressminskningsprogram har minskat återfall av depressiva episoder med över 30 %.

Men dessa är bara några av de många studier som visar värdet av att kultivera mindfulness. Som läsare av vår hemsida vill vi att du deltar och delar med dig av din erfarenhet och utvecklar personlig tillfredsställelse.

HÄR ÄR DIN CHANS, ETT SOCIALT NÄTVERK FÖR MINDFULNESS MEDITATION

Den här webbplatsen har tagits fram för att ge dig ett forum för att lära, växa och dela med dig. Somliga kommer från en spirituell eller religiös tradition, andra har en sekulär bakgrund. Alla är välkomna här. Många som kommer söker hjälp med att återhämta sig från cancer, HIV, stroke eller högt blodtryck. Andra står inför en operation, stress och känslor med äktenskap, dödsfall, skiljsmässa eller andra situationsbaserade svårigheter. Några kommer helt enkelt för att de vill skapa kraft i ett redan tillfredsställande och framgångsrikt liv. Oavsett vad din anledning eller motivation är, så är vi glada att du har hittat den här sidan. Alla är välkomna här.

Over Mindfulness Meditatie en hoe aandachtig leven te cultiveren.

Mindfulness Meditatie is de kunst en wetenschap van aandachtig te zijn in dit moment. In dit moment is spijt voor het verleden weggeglipt en de angst voor de toekomst is niet aanwezig. In dit precieze moment ben je heel, complete en veilig.

Mindfulness is het Engelse woord dat het Boeddhistische concept van aandacht beschrijft dat belangrijk is op het pad naar de verlichting. De Boeddha verkondigde dat men aandachtig zou moeten zijn in zijn dagelijkse leven en zoveel mogelijk de kalme aandacht te houden op zijn lichamelijke functies, gewaarwordingen en gevoelens, gedachten en percepties en het bewustzijn zelf. Mindfulness Meditatie is deze uitoefening hiervan.

Hoewel de Boeddha het concept gepopulariseerd kan hebben; het idee van het los laten van het verleden en de angst van het loslaten van de angst voor de toekomst, door aandacht te geven aan de veiligheid van dit moment wordt teruggevonden in zowel het Nieuwe als het Oude Testament, de Koran en in seculiere geschriften en literatuur die dateert van duizenden jaren terug.

Vandaag begrijpen we dat het concept van Mindfulness uitgeoefend kan worden vanuit het kader van spirituele traditie of los van spirituele traditie. Mindfulness meditatietechnieken zijn aangepast door medische professionals om patiënten te helpen om sneller te herstellen van chirurgische ingrepen, om emoties te beheren gedurende moeilijke tijden en om een zin van betekenis en belang te ontwikkelen in de meest uitdagende situaties.

WAT KAN HET BEOEFENEN VAN MINDFULNESS MEDITATIE BEREIKEN?

Zij die Mindfulness Meditatie beoefenen (de meest populaire vorm van meditatie in de Verenigde Staten), vinden dat ze een intuïtieve bekwaamheid ontwikkelen om met situaties om te gaan die hen voorheen verstomde. Ze ontwikkelen een automatische respons voor probleemoplossing dat individueel of met de familie of bredere gemeenschap kan toegepast worden.

Er is veel onderzoek geweest naar de resultaten van zowel religieuze meditatie en seculiere vormen van Mindfulness Meditatie. Onderzoek, in een klinische setting heeft aangetoond:

Mindfulness beoefenen verbetert het immuunsysteem.
Wijzigt activatie symmetrieën in de prefrontale cortex, een verandering die voorheen geassocieerd werd met een toename in positieve invloed en een sneller herstel van een negatieve ervaring.
Een studie van de Universiteit van Noord Carolina te Chapel Hill toont een correlatie aan tussen het beoefen van mindfulness van koppels en een verbeterde relatie.
Mindfulness-gebaseerde stress verminderingsprogramma’s hebben het terugvallen naar depressieve periodes gereduceerd met meer dan 30%
Maar dit zijn slechts enkele van de vele studies die de waarde van mindfulness cultiveren aantonen. Als een lezer van onze webpagina willen we dat u deelneemt en uw ervaringen deelt en persoonlijke voldoening ontwikkelt.

DIT IS UW KANS, EEN ONLINE GEMEENSCHAP VOOR MINDFULNESS MEDITATIE

Deze webpagina werd ontwikkeld om u een forum te geven om te leren, groeien en te delen. Sommigen zullen van een spirituele of religieuze traditie komen, andere van een seculiere achtergrond. Beiden zijn welkom. Velen zullen hier komen om herstel te zoeken van kanker, HIV, beroertes en hoge bloeddruk. Andere zullen geconfronteerd zijn met chirurgie of stresserende emoties in verband met het huwelijk, de dood, scheiding of situationele moeilijkheden. Sommigen zullen simpelweg komen omdat ze innerlijke kracht willen ontwikkelen binnen een reeds voldoend en succesvol leven. Wat uw reden of motivatie dan ook mag zijn, we zijn blij dat u deze pagina gevonden heeft. Iedereen is welkom.

Managing Distractions During Mindfulness Meditation

Many people find mindfulness meditation practice difficult in the beginning as it is so different to what we are used to doing in our ordinary busy lives. It is important to explore setbacks and distractions that meditators experience during mindfulness meditation  to assist people in getting the most out of their practice.  Instructors are encouraged to refrain from providing advice or behavior change strategies and instead focus on exploring the client’s experience of mindfulness practice. Instructors should model a curious, open, accepting and non-judgmental attitude towards the meditators  experience and help to create a safe environment for client disclosures.  Sleepiness, distractions and self-doubt are common setbacks to mindfulness meditation techniques.

Strategies to improve mindfulness meditation practice with these difficulties are discussed:

• Sleepiness: Some clients find that mindful meditation can make them sleepy or restless. Or perhaps they were feeling sleepy to begin with. In this case, mindfulness can be used to observe the state of sleepiness and take an attitude of non-judgment. If your client is feeling sleepy, this does not mean that they are doing the practice wrong, they just need to acknowledge their state and then return to their breath as many times as needed. For clients that are feeling sleepy, encourage them to focus on their nostrils rather than their abdomen during mindful breathing.

• Self-doubt: It is common for some clients to doubt their ability to participate in mindful practice successfully. They may make self-deprecating comments or voice that they aren’t doing it ‘right.’ It is important to remind your client that there is no right or wrong way to do mindfulness as it is a process not a goal oriented practice. If clients are feeling agitated or anxious, encourage them to focus on their stomach whilst breathing as there is likely to be some physical sensations in relation to these emotions.

• Thought distractions: A common expectation of mindful meditation is that we should be able to clear our mind. However, it is normal for the human mind to wander and it is important that clients do not feel they have failed the practice if they frequently get distracted from their focus. Encourage the client to acknowledge that their mind has wandered, observe the thoughts without getting caught up in the content and then return to their focus. It is okay if this happens many times over.

Tips for mindfulness meditation:

• Try not to eat within the hour of doing meditative practice, particularly the body scan as the feeling of fullness can prevent you from having a relaxed mind and body.

• Dim the lights to prepare your body for a calm resting period

• Ensure that there are no external distractions such as cell phones, television or dogs barking.

• Wear comfortable clothing and no shoes during mindfulness meditation

• Morning is a preferable time for mindfulness meditation techniques as it sets the scene for the day or if you choose to meditate in the evening it is recommended that you do so prior to dinner.

• Make mindfulness meditation a ritualistic practice. For sitting meditation it may be helpful to find a special place that is conducive to practice. Some people find candles or soft music calming and helps them to prepare for the exercises.  It is the role of the therapist to enhance the client’s experience of mindful practice by exploring setbacks and modeling mindful attitudes towards the self.

Om Bevistheds Meditation og hvordan man dyrker et Bevidstsomt Liv

Bevidstheds Meditation er kunsten og videnskaben at være bevidst i dette øjeblik. I dette øjeblik, fortidens beklagelser er smuttet væk og angsten for fremtiden er ikke til stede. I netop dette øjeblik er du hel, fuldstændig og sikker.

Bevidsthed er det danske ord der beskriver det buddhistiske begreb om kendskab, som er vigtig på vejen til forståelse. Buddha fortaler for, at man skal etablere bevidsthed i livets dagligdag og bevare en rolig bevidsthed om ens kropslige funktioner, fornemmelser og følelser, tanker og opfattelser, og bevidsthed i sig selv så meget som muligt. Bevidsthedsmeditation er denne praksis.

Selvom Buddha kan have populariseret begrebet, tanken om at give slip på fortiden og frigive angsten for fremtiden, ved at være opmærksom på sikkerheden i dette øjeblik, findes i både Det Gamle og Det Nye Testamente, Koranen og i seculære skrifter og litterature der går tusinder af år tilbage.

I dag forstår vi, at begrebet Bevidsthed kan praktiseres enten inden for de traditionelle spirituelle rammer eller udenfor fra spirituel tradition. Bevistheds Meditation teknikker er blevet brugt af medicinske fagfolk til at hjælpe patienter med at komme sig hurtigere til efter operationer, håndtere følelser i svære tider og udvikle en følelse af mening og betydning i selv de mest udfordrende situationer.

HVAD KAN PRAKSISEN BEVIDSTHEDS MEDITATION OPNå?

Dem der praktiserer Bevidstheds Meditation (den mest populære form for meditation i USA) finder ud af at de udvikler en intuitiv evne til at håndtere situationer der tidligere blev anset til at forvirre dem. De udvikler et automatisk svar på problemløsning, som kan anvendes personligt eller sammen med familien og samfundet.

Der har været en del forskningen i resultaterne af både religiøs meditation og sekulære former for Bevidstheds Meditation. Forskning i kliniske omgivelser er vist:

Bevidstheds praksis forbedrer immunsystemet

Ændrer aktivering symmetrier i den præfrontale cortex, en ændring der tidligere var forbundet med en stigning i positiv indflydelse og en hurtigere genopretning af en negativ oplevelse.

En undersøgelse fra University of North Carolina på Chapel Hill viste en sammenhæng mellem bevidsthed praksis i par og et forbedret forhold.

Bevidsthedsbaseret stresreduktions programmer har mindske tilbagefald til depressive episoder med over 30%

Men disse er blot nogle af de mange undersøgelser, der viser værdien af at dyrke bevidsthed. Som læser af vores hjemmeside, vi vil have dig til at deltage og dele dine oplevelser og til at udvikle en personlig tilfredsstillelse.

DETTE ER DIN CHANCE, ET ONLINE SAMFUND FOR BEVIDSTHEDS MEDITATION.

Denne hjemmeside er udviklet til at give dig et forum for forståelse, vækst og deling. Nogle vil komme fra en spirituel eller religiøs tradition, andre fra en seculærbaggrund. Begge er velkomne. Mange kommer her for at komme sig over kræft, HIV, slagtilfælde og højt blodtryk. Andre vil blive konfronteret med kirurgi, eller stressende følelser relateret til ægteskab, død, skilsmisse eller situationsbestemte vanskeligheder. Nogle vil selvfølgelig komme simpelthen fordi de ønsker at skabe magt inden for et allerede tilfredsstillende og vellykket liv. Uanset hvad din grund eller motivation, vi er glade for at du har fundet denne side. Alle er velkomne.

Mindfulness Meditation in daily life

Mindfulness meditation is most beneficial when it is applied to routine activities in daily life. Whether you are washing the dishes, driving, grocery shopping or eating, mindful awareness of each moment can lead to greater self-awareness and improves your ability to make adaptive decisions when problematic situations arise. It also enhances your level of enjoyment of pleasant moments that occur.

When people are experiencing stress in their lives, mindfulness meditation can be incorporated into their daily life and is very helpful to people with low impulse control and unregulated emotions.

Everyday mindfulness meditation techniques involve focusing awareness on an aspect of a routine habit that is usually unconscious. For instance, being aware of what happens to your breathing and the physical sensations in your body that occur during an argument. This may include shallower breathing, increased heart rate and sweating. If a meditator is able to associate these physiological changes with an emotion such as anxiety or anger, then they can have a better understanding of habitual reactions to unpleasantness (or pleasantness) including the associated thoughts, emotions sensations and the relationship between these and the behavior. They will also be more likely able to recognize these signs earlier rather than at a point of escalation – this is one of the valuable aspects of Mindfulness Meditation.

Ways to incorporate mindfulness meditation into daily life:

1. Mindful breathing- Meditators are encouraged to turn their attention to their breathing at any moment during the day to increase self-awareness and insight and reduce automatic and maladaptive behaviors.

2. Mindfulness Meditation walking- mindful walking can be incorporated into daily life, whether it is walking to your car or walking around a supermarket. It is a way of engaging in mindful meditation whilst in action.

3. Environmental cues- Meditators are encouraged to use environmental cues such as waiting at a red light or receiving the wrong meal at a restaurant as an opportunity to utilize mindful practice. Recognizing physical sensations as well as thoughts and emotions associated with the situation.

4. De-stressing- Throughout the day,  meditators can deliberately focus their attention inward. They can begin by asking themselves what is happening for them at the moment. Observe thoughts, sensations and emotions they experience. When intense emotions arise, they can label the feeling e.g. sadness or anger and then not become caught up in the emotion, rather let it drift away through meditative breathing.

Sitting Mindfulness Meditation Technique

Sitting meditation is a mindfulness meditation practice that involves bringing awareness to your breathing, bodily sensations, thoughts, emotions and the environment. Each sensation is observed without judgment and then awareness is shifted back to your breathing.

Mindful sitting is a common meditative practice which can be done in various positions, either cross legged on the floor or a cushion or upright on a seat or in a kneeling position. For the mindful sitting or sitting mindfulness meditation exercise, meditators  will sit in a position that is comfortable and encourages alertness and relaxation. It helps to choose an area that is quiet and undisturbed. The posture adopted is one where the back is straight, though not rigid, and is in alignment with the head and neck. This position will help you breathe more easily. Eyes can be either closed or gazing downwards. For sitting meditation mindfulness techniques, you are encouraged to adopt an attitude of acceptance and autonomy.

How to practice Mindfulness Meditation while sitting:

1. When you take your position take a moment to settle into your body and become centered before you bring your attention to the sensations and movement of breath through your body. The mind may wander frequently during mindfulness meditation and you can gently redirect your attention back to your breathing. Focus on your breath for several minutes before moving on.

2. Shift your attention to your bodily sensations. Take note of the contact your body has with the chair or floor and the sensations associated with this. Notice the sensations in your body without judgment, just accept them and reflect on them with curiosity and interest, even if it is unpleasant.

3. Bring awareness to any urges you may have to relieve discomfort, such as moving your body or scratching an itch. Do not act on these urges right away, instead just observe the discomfort with acceptance. If you decide to move then do it mindfully, by observing the intention to move and the change in sensation as a result of moving.

4. You may bring awareness to your environment and listen mindfully to the sounds around you. This is a part of mindfulness meditation techniqes. Notice the volume, tone and duration of the sounds without analyzing or judging them. Observe the periods of silence between the sounds also and then redirect your focus to your breathing.

Important points to remember when doing a sitting mindfulness meditation:

• It is okay if thoughts come into your awareness as this is normal activity for the mind. Observe the thought content briefly without becoming absorbed and then gently return to the breath. You may do this many times over, but what is important is that you observe and accept the thoughts and then return your attention to your breath.

• Similarly, with emotions that come to the forefront, just observe the type of emotion you are experiencing (such as sadness, anger, boredom) and then redirect your focus to your breathing.

• Sitting mindfulness meditation is most beneficial when it is incorporated into a daily routine for a period of 10-45 minutes.

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 Body Scan:  A Yoga Technique for Mindfulness Meditation

The Body Scan is a Mindfulness Meditation technique, where attention is focused to various parts of the body, from the toes up to the head. The intention of this exercise is not necessarily to relax or fall asleep, although some  people do and this is okay. Try to avoid using pillows as this will encourage sleepiness, but a blanket may be required as your body cools during meditation. This practice is intended to bring mindful awareness to any sensations that may be experienced as you focus your attention on each part of the body in turn.  Whilst bringing awareness to any sensation that arises, you are also remaining mindful and accepting of these sensations rather than trying to control or change them. This is the heart of Mindfulness Meditation Techniques.

The body scan can take up to 30 minutes and the longer the scan the better;  however it is taught as a shorter mindfulness meditation  of up to ten minutes. The role of the instructor is to explain the instructions to the meditator and to talk them through the body scan in a calm, soothing voice. This guided mindfulness meditation can be done without a recording or instructor, one way to do this, is to lay print these instructions and lay them on the floor before you and simply follow them.

It is important that the meditator  is able to participate in this exercise within a quiet and comfortable space, with the option of sitting on the floor or on a chair, or lying down. Mindfulness Meditation can be done in virtually any position.

Allow yourself to find a position that is comfortable for them. If you choose to lie on the floor, a good meditative stance would be to lie flat on the back, with the arms by the sides and palms facing upwards. The knees can be supported by a cushion if this position causes discomfort for the back.

Instructions for a Body Scan Mindfulness Meditation Technique

1. Close your eyes and get in touch with your breathing. Bring your attention to your breathing and slowly breathe in through your nose and out through your mouth. Notice the way your abdomen moves outwards and air is drawn into your lungs.

2. Bring awareness to the physical sensations in your body. Notice any sensations of touch, pressure or aches.

3. Bring the focus of your awareness to your left foot and out to the toes. Focus on each toe and the sensations that may be present such as tingling, warmth or coolness. When you are ready, let go of the awareness of the toes and bring your awareness to the sensations of the sole of the foot, the heel and instep. Be aware of your breathing in the background as you explore the sensations of your foot. You can imagine you are sending each breath exhalation down your leg and out your foot.

4. Then move your awareness to your ankle, imagining your out breath flooding the ankle and notice any sensations that you may feel. On an out breath let go of your foot completely and allow your awareness to scan up your left leg slowly, from your shin up to your knee and thigh. Accept any tension or discomfort in your leg. Then do the same process for your right leg.

5. Now focus on your abdomen. Feel it rising as you inhale and sink as you slowly breathe out. Take a few moments to become aware of the changes and sensations in your stomach as you breathe in and out.

6. Continue to bring awareness to each part of the body in turn, with a gentle curiosity of the physical sensations in your back, chest, hands, arms, shoulders, neck, head and face. As you move on from each body part, let go with an out breath.

7. Once you have scanned your body wholly, spend a moment being aware of the sensations in your body as a whole and the breath flowing generously in and out of your body. Feel how everything in your body is connected and let any sensations come to you.

Slowly sit up when you are ready.

Important points in a body scan mindfulness meditation to remember:

• It is okay if your mind wanders, it is inevitable that it will be drawn away from time to time and you will find yourself thinking about something else. During early practice, you may have to bring your attention back to the scan over and over again, but this is okay.

• If thoughts appear, gently acknowledge what your mind has drifted to and then bring your awareness back to your breath, shifting your focus to the part of the body that you have reached.

• If you reach parts of the body where there is tension or other sensations that feel particularly intense, then you can breath in to them by gently inhaling and bringing awareness to the sensation and as best as you can, let them go while you breathe out.

• If you feel sleepy, try doing the practice with your eyes open or in a sitting position.

Some people will worry about whether they are doing the scan correctly or feel that they can’t relax. It is important to remind them that the purpose is not to relax, although it does happen. If a person does not feel relaxed, then they simply bring awareness to the tension in their body. meditators must be aware that there is no particular goal to achieve such as relaxation; rather the purpose is to just notice whatever is present within the body and mind without judgment. Meditators  are encouraged to acknowledge the presence of sensations in the body and observe them with curiosity and then redirecting their attention back to the body scan.

Mindful Eating: A Simple Mindfulness Meditation Exercise and Technique

Eating meditation involves eating food with awareness.  Mindfulness Meditation entails paying full attention to the food and the tastes, sounds, feelings, sights and smells associated with eating. Eating is part of our daily routine and for some people; the choice of food is made mindlessly and inattentively. Mindfulness meditation eating aims to slow down this process by encouraging you to sit down and be attentive to the process of eating. It allows you to become more aware of the positive and nurturing properties that food provides and use all the senses to explore food. The example used in this course for clients learning mindful eating is using a grape.

However, any type of food can be used but try to keep it simple such as a piece of fruit which are natural products and can add to the experience of the mindful appreciation of mindfule eating.

Instructions for Mindfulness Meditation when eating:

1. Take the grape and become aware of the details of this piece of fruit. Notice its texture, smell, color, size, shape and the sensation of it resting on your palm.

2. Appreciate the grape by giving some thought to how this grape arrived in your hand. It was grown, harvested, distributed and then paid for. Think about the money paid for this grape and how this supports farmers to continue producing grapes.

3. Now put the grape into your mouth without chewing or swallowing it just yet. Notice how it feels, where the tongue is and the possible urge to chew.

4. Then bite the grape and notice the sensation of the grape between your teeth and on your tongue, the clenching of your jaw whilst chewing slowly and feel the juiciness as it is swallowed. It may help you focus better if you close your eyes and succumb to the sensations of the grape in your mouth.

Important points in Mindfulness Meditation to remember:

• It is okay if your mind wanders, just gently bring your awareness back to the sensation of the grape.

• It is important to acknowledge your responses to the food whether it is positive, neutral or unpleasant and to accept the response without judgment.

• Try mindful eating at home without the distraction of television, music or talking. Pay full attention to the piece of food you select from your plate and go through the eating meditation process.

• You may find food tastes different when eaten in this manner.

Mindfulness Meditation is a tool that can be used in many ways, even in mindful eating

Walking Mindfulness Meditation Technique

Walking mindfulness meditation is the act of walking mindfully. Attention is deliberately concentrated on the bodily sensations while walking to develop a greater awareness. This is the basic technique for a walking mindfulness meditation. To eliminate the goal of reaching a destination and to bring focus to the sensation of walking, encourage your client to walk back and forth across a room. The purpose of this exercise is to simply be aware of walking and stay in the present.

Walking mindfulness meditation can be a good introductory exercise to mindfulness techniques as it can be less anxiety provoking and uncomfortable than a sitting or lying mindfulness meditation.

How to Do a Walking Mindfulness Meditation:

1. Start by standing upright in one spot and be aware of the weight of your body transferred through your feet onto the ground. Be aware of the muscles in your body that keep you upright and balanced. To adopt a mindful walking posture, your gaze will be straight ahead rather than looking at your feet

2. Begin walking at a slow pace in your normal manner and bring your awareness to the shift of weight and balance in the feet and legs whilst you walk. Notice how your heel makes contact with the ground first and then sole of the foot rolls forward onto the ball and then lifts into the air. Be aware of the contact between your toes and the sensation of your shoes. Observe your ankle joints and how they move with your foot as you walk. Try to relax your ankle joint and notice the sensations in your shins and calf muscles.

3. Move your awareness up to your knees and the sensations in these joints and then scan up to your thighs. Notice any sensations where your clothes have contact with your body, the temperature on your skin.

4. Bring awareness to your hips by relaxing the surrounding muscles. Notice the way your pelvis moves with each step.

5. Continue shifting your awareness up your body, relaxing your shoulders and neck and noticing the position of your head. Try lifting your chin up high and notice the different sensations in your body.

6. Try not to get caught up in what is happening around you. Just let your thoughts go and observe the view, noticing other walkers, feeling the wind or temperature on your skin.

7. Keep bringing your focus back to your breathing during this exercise.

8. When you are ready to stop walking, bring yourself to a natural halt without freezing on the spot. Just experience the sensation of standing and notice what it is like to no longer be moving.

Important points to remember when practicing Mindfulness Meditation when walking:

• As in other meditative exercises, if your mind drifts off, then gently bring your attention back to the sensation of walking.

• Walking meditation can be incorporated into daily routine such as walking to and from your car from work or doing the grocery shopping.

• When learning mindful walking, it can be helpful to start with twenty minute exercises in a room or in a park and when you have got the hang of bringing awareness to the sensation of walking you can start doing shorter bouts in your daily life.

Mindfulness Meditation Mindfulness and Depression

Mindfulness Based-Stress Reduction (MBSR) Techniques for Depression

Depression is a commonly experienced mental health problem amongst children, adolescents and adults. Mindfulness based stress reduction approaches have been shown to be effective in treating depression. Depression is a state of mind characterized by sadness, hopelessness, apathy, fatigue and low motivation. People with depression dwell on the perceived shortcomings of themselves or others. They often feel resentful, irritable or angry and may suffer from various physical complaints. They lack the benefits of a daily Mindfulness Meditation practice. Usual daily rhythms become out of sync and they experience difficulties with sleep and appetite- either too much or too little. In severe depression, suicide is considered.  Depression can produce many unpleasant physical ailments such as stomach pains, chest pain, headaches, muscle tension and susceptibility to illness. Mindfulness Meditation works to get the someone back in touch with their bodily sensations, to observe and accept them and then to let go of the thoughts and emotions associated with them.

Depressed people often become overwhelmed by their negative thoughts and emotions and they can lose touch with the present moment. Mindfulness based stress reduction and mindfulness meditation training shows people how to get back in touch with the experience of being active and present. Mindfulness meditation helps stop the escalation of negative thoughts that become caught up in the past and upsetting memories and teaches clients to focus on the present moment. It puts a stop to the thoughts that create the negative emotions associated with depression. Mindfulness meditation creates a shift in thinking from rumination to non-judgment and acceptance.

Mindfulness meditation and mindfulness based stress reducation (MBSR) helps depressed people to:

• Understand their depression

• Discover what makes them vulnerable and identify triggers for their depression

• Recognize the connections between themes such as high expectations and

standards of ourselves that contribute to feelings of worthlessness

For former depression sufferers, mindfulness meditation can help clients identify patterns in their mood and recognize the onset of a low mood to manage it before it escalates. Mindfulness meditation training teaches people to fully experience the emotions and be open even to those that are unpleasant or painful. Some people are enticed into believing that if they avoid their feelings or pretend the symptoms of depression are not there then the negative thoughts will not affect them.

However this does not address the thoughts and emotions associated with the low mood, it just prolongs them. Mindfulness meditation allows clients to experience the temporary nature of emotions and thoughts and to experience and accept them as they come and go- without fighting them. Soon realizing that unwanted feelings and thoughts can be held in awareness but bring compassion to the suffering that is being experienced.  Mindfulness meditation teaches people that they are not their thoughts.

Thoughts are transient and will fade if they don’t become absorbed in them. Practicing mindfulness meditation makes clients an expert on their own mind and they can identify negative thoughts before they consume them.

Research has suggested that former depression sufferers who engage in a mindful meditation training program were less likely to experience a recurring depressive episode. Mindfulness meditation and mindfulness based stress reduction is based on the assumption that most unwanted inner experiences cannot be eliminated or controlled, so they must be accepted with a non-judgmental attitude.  When you learn that you have no control over some aspects of your internal experiences then you can use that energy towards the things in your life you can control.

Mindfulness meditation techniques can be integrated into a cognitive-behavioral treatment program to provide long term solutions for problems related to depression.