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  • Home
  • About
    • Mission
    • Teacher >
      • Resources
      • Tips for Beginners
  • Services
    • Corporate Wellness
    • Multi-Week Programs
    • Personal 1 on 1 Coaching
    • MBSR
    • Labyrinth Walk
    • Clients & Events
  • Videos
  • Photos
  • Blog
  • Gift Certificate
  • Contact

Welcome to my Blog

Overcoming Sleepiness in Meditation

3/30/2017

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Sleepiness during meditation is a very common problem 
Here are some practices and ideas which might be helpful in addressing sleepiness or drowsiness. 
  1. Don’t eat a big meal before meditating. 
  2. Check your posture and breathe deeply.
  3. Open your eyes briefly during the meditation session. 
  4. If you are by yourself and you won’t disturb anyone else, do some mindful stretching;
    raise your arms over your head, circle your shoulders and then come back to a quiet posture.
  5. Practice in a well-ventilated room.
  6. Make sure that you get enough sleep. 
  7. Alternate between walking meditation and sitting meditation.
  8. Don’t beat yourself up about becoming sleepy; sometimes sleepiness is a clever trick of the mind to prevent you from facing up to painful thoughts or emotions. If you start to feel drowsy or sleepy, begin to recognize the feelings and thinking patterns.
  9. Become curious about how your body, mind, and emotions feel during periods of sleepiness.
  10. Meditate at different times of the day.
  11. If the fatigue persists, consult your doctor. ​

Experiment to see what works for you and let me know if you have questions.
Contact me: 669 245 9231
​
For more information click here: Services

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​​Why Mindfulness @ Work is Important ...

2/6/2017

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​Chronic stress is becoming increasingly prevalent in our workplace: we often develop unhealthy coping mechanisms such as consuming too much caffeine and alcohol, emotional eating, lack of exercise. This can lead to sick leaves and high rates of absenteeism or even to job hopping. In this context, many companies such as Apple, Google, and Intel have recognized the tremendous value of offering mindfulness programs for their employees.
Mindfulness allows us to recognize the signs of stress earlier and find alternative healthier habits: Mindfulness helps us to manage strong feelings and emotions in a more appropriate way. We learn to communicate effectively and clearly as we become more able to respond appropriately instead of reacting on impulse or too hastily. As a result, relationships within the team improve and we can focus our attention better on the task at hand. Finally, the reduction in stress leads to better health and therefore more time productive.

Ways of implementing Mindfulness in the workplace:
• Breathing exercises
• Teaching effective Communication skills
• Guided Sitting Meditation
• Walking Meditation
• Mindful Eating during Lunch
• Gentle Stretching, Yoga, Qigong
• Guest Speakers or lectures about Mindfulness

Maybe it’s time for your company to start with a Mindfulness program?
Contact me: 669.245.9231
For more information click here: Services

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Breathe in Stamina + Vitality

1/10/2017

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Did you know that your breath is a kind of barometer of the state of your body and mind?
There are many benefits of becoming more aware of your breath. Sometimes it is very smooth, light and easeful, and at other times it feels heavy, and even constricted. If you find yourself getting restless, distracted or tense, it is very helpful to deepen your breathe and to consciously inhale and exhale slowly a few times.

Use this technique called 4-7-8 Breathing:

1. Breathe in through the nose for a count of 4.
2. Hold the breath for a count of 7.
3. Release your breath from your mouth for a count of 8.
4. Breathe in again for a count of 4. Repeat the entire technique 3-4 times in a row, then resume normal breathing. 

You may find yourself feeling a little bit light-headed after doing this. Like with every new practice, you may need to get used to it first. (If you have a respiratory condition, please contact your physician before you practice this exercise.)

Here is a great demonstration by Dr. Andrew Weil: https://www.youtube.com/watch?v=YRPh_GaiL8s


This is a very easy way to increase vitality, receive more oxygen in your body and with regular practice it will help you to respond to stress in a much better way. 

Let’s breathe!

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Free Introduction to Mindful Meditation - Next Monday 9th

1/4/2017

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Begin 2017 with more focus, clarity and personal well-being! ​

Start learning proven techniques to
  • Increase your personal resilience
  • Manage stress more effectively
  • Unlock your potential.
Whether you’re a beginner or a skilled meditator seeking the company of others, join us on:

Monday January 9, 2017 @ 7.00pm. 

Location: Friends Meeting House, 1041 Morse St., San Jose, CA

Chairs are provided, but please feel free to bring your own meditation bench, cushion, or mat if you wish to sit on the floor. For more information please visit my website: 
http://www.mindful-meditation-now.com/upcoming-events.html
I look forward to seeing you.
Sylvia
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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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