1. Mindfulness ?

2. There are two slightly different meanings
There are two slightly different meanings. Literally the word mindfulness means ‘The quality or state of being conscious or aware of something’ – for example, ‘He was mindful of his responsibilities’.
The second meaning is ‘A mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.

3. Watch the short film on mindfulness
What do you think of mindfulness?
Where do you think this might help ?
Headspace - 'Mind' animation - YouTube

4. What’s in it for me?
You may think that this isn’t relevant for you but there are many benefits to mindfulness.
There has been lots of research about the benefits.
Studies show that students who meditate before an exam perform better than students who do not.
Mindfulness practice can improve concentration.
 Mindfulness-based interventions have been demonstrated to reduce the symptoms of anxiety and depression

5. Mindfulness is based on an ancient Buddhist practice which is very
relevant for life today. Mindfulness is a very simple concept. It means paying
attention to our thoughts, feelings and body in a particular way: on purpose, in
the present moment, and non-judgementally. This increases awareness, clarity
and acceptance of our present-moment reality.
Mindfulness can simply be noticing what we don't normally notice, because our heads are too busy in the future or in the past – thinking about what we need to do, or going over what we have done.
Mindfulness does not conflict with any beliefs or tradition – religious, cultural or scientific. It is simply a practical way to notice thoughts, physical sensations, sights, sounds, smells – anything we might not normally notice. The actual skills
might be simple, but because it is so different to how our minds normally behave, it takes a lot of practice.

6. Let’s give it a try!
We are going to give mindfulness a try. It can feel a bit strange at first but it’s a great technique to master.
There are several things you can do you can do….

7. To begin find a comfortable position, but one in which you will not fall asleep. Sitting on the floor with your legs crossed is a good position to try, or on your chair with your feet flat on the floor, hands resting in your lap, back straight.
Close your eyes or focus on one spot in the room.
Roll your shoulders slowly forward and then slowly back.
Lean your head from side to side, lowering your left ear toward your left shoulder, and then your right ear toward your right shoulder.
Relax your muscles.
Your body will continue to relax as you meditate.
Observe your breathing. Notice how your breath flows in and out. Make no effort to change your breathing in any way – simply notice how your body breathes. Your body knows how much air it needs.
Sit quietly, seeing in your mind’s eye your breath flowing gently in and out of your body.
When your attention wanders, as it will, just focus back again on your breathing.
Notice any stray thoughts, but don’t dwell on them. Simply let the thoughts pass.
See how your breath continues to flow … deeply … calmly.
Notice the stages of a complete breath … from the in breath … to the pause that follows … the exhale … and the pause before taking another breath …
See the slight breaks between each breath.
Feel the air entering through your nose … Picture the breath flowing through the cavities in your sinuses and then down to your lungs …
As thoughts intrude, allow them to pass, and return your attention to your breathing.

8. See the air inside your body after you inhale, filling your body gently.
Notice how the space inside your lungs becomes smaller after you exhale and the air leaves your body.
Feel your chest and stomach gently rise and fall with each breath.
Now as you inhale, count silently … one
As you exhale, count … one
Wait for the next breath, and count again … one
Exhale … one
Inhale … one
Continue to count each inhalation and exhalation as ‘one’.

9. Notice now how your body feels.
See how calm and gentle your breathing is, and how relaxed your body feels.
Now it is time to gently reawaken your body and mind.
Keeping your eyes closed, notice the sounds around you. Feel the floor beneath you. Feel your clothes against your body.
Wiggle your fingers and toes.
Shrug your shoulders.
Open your eyes, and remain sitting for a few moments longer.
Straighten out your legs, and stretch your arms and legs gently.
Sit for a few moments more, enjoying how relaxed you feel, and experiencing your body reawakening and your mind returning to its usual level of alertness.
Slowly return to a standing position, and continue with the rest of your day, feeling re-energised.

10. Another way might be by looking at pictures or listening to soothing music….. Relax and consider your breathing as you did in the last exercise then watch or listen to the short film…..
Three Minute Mindfulness Meditation - YouTube

11. Mindful every day
In addition to guided meditation, we can become more mindful in our approach
to a wide range of activities every day. Take a typical example and talk about
how you could be more mindful in that moment – for example:
‘When I wash the dishes each evening, I tend to be “in my head” as I'm
doing it, thinking about what I have to do, what I've done earlier in the day,
worrying about future events, or regretful thoughts about the past. My
young daughter comes along. “Listen to those bubbles Mummy. They're
fun!” She reminds me often to be more mindful. Washing up is becoming a
routine mindful activity for me. I notice the temperature of the water and
how it feels on my skin, the texture of the bubbles on my skin, and yes, I can
hear the bubbles as they softly pop continually. The sounds of the water as I
take out and put dishes into the water. The smoothness of the plates, and
the texture of the sponge. Just noticing what I might not normally notice.’ Or
‘A mindful walk brings new pleasures. Walking is something most of us do at
some time during the day. We can practise, even if only for a couple of
minutes at a time, mindful walking. Rather than be “in our heads”, we can
look around and notice what we see, hear, sense. We might notice the
sensations in our own body just through the act of walking. Noticing the
sensations and movement of our feet, legs, arms, head and body as we take
each step. Noticing our breathing. Thoughts will continuously intrude, but
we can just notice them, and then bring our attention back to our walking.’

12.
If mindfulness appeals to you there are a number of apps you can download:
Stop, Breathe & Think | Guided Meditations Tailored to Your Emotions
Smiling Mind on the App Store
Come join our worldwide meditation community | Insight Timer