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How to bring mindfulness + meditation into your life?

12/12/2016

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Only 5 minutes can make a difference:

Get Up and take a Seat up to 5-20 minutes earlier and sit to meditate as you wake up.
During Lunch time find a quiet place and enjoy your meal in stillness.
Between meetings focus on your Breath.
When waiting in line, doing dishes, cleaning your house, turn off the music, so you can fully listen to your breath.
Mark your Calendar | Schedule a 10-minute break on your calendar.
Use an App for customized reminders, bells, buzzers, check-ins and meditations, e.g. Calm, Insight Timer.
Right After Work take a short break and meditate before your commute home. It probably will be a more relaxed experience. Or practice your meditation as soon as you get home from work. It will help to make a better transition between work and home life.
Meditate while your kids' sleep. You can meditate by sitting in your kids' room at night. Breathing slowly and mindfully; watching their chests rise and fall with each breath. Breathe with them and let go of stress and tension.
Before bed just sit down and close your eyes. Even if it’s only for a very short period of time. Meditation before you go to sleep will help you to relax and slow down your thoughts. Remind yourself that nothing is more important than the health of your mind.
Develop a routine. Practice at the same place and the same time. This will help you turn this new practice into a habit.
Take a moment to notice how you feel after each session and try to be less judgmental.
Write down troubling thoughts. Use a notebook and write any nagging thoughts down. This way your mind can relax because it knows you can go back to them later.
Find a friend or a group. You can encourage each other and this way strengthen each other's commitment.
Use your senses. What do you hear right now? Practice listening without making judgments.
Notice what something looks like. What does it smell like? Feel it with your hands. What is the texture? Temperature?
Walking meditation. Walk at a relaxed, fairly slow pace (ideally in nature); becoming mindful and present by paying attention to the sensations in your body as you walk.

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Happy Holidays...

12/12/2016

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6 useful steps how to stay mindful during the Holiday Season:
1. Remember that you have the choice to stop and come back to your breath.
2. Consider how the food comes to us.
3. Enjoy with all senses (the tastes, the smells, the colors, the texture, the noises, the temperature etc.)
4. Have an attitude of kindness and compassion toward your friends and family members and try to be present.
5. If you are missing somebody you can write a gratitude letter.
6. Try to make some time for meditation, even if it’s only 10 minutes a day.
Be inspired, one breath at a time ... Wishing you Happy Holidays!

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How to bring mindfulness + meditation into your life?

Happy Holidays...

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