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Reject or Accept?

6/26/2017

Instructions for "Reject or Accept?":
When you notice discomfort, either physical or mental:

Take a belly breath to help ground you.
Resist the urge to react to the discomfort — This could mean trying to explain it away; telling yourself to 'be positive'; or worrying about the source of the discomfort; etc.
Instead, see if you can accept it, safe in the knowledge that everything changes, and this will too.

For example, if I notice at 3pm today that I am feeling a bit sad, some typical reactions might be:

Try to find a reason for it—Was it something I ate? Is it my cycle? Did what John said at lunch really hurt me?
Try to 'be positive' about it—I could say to myself "I have nothing to feel bad about, I have to get over it! Think of something happy right now!"
Try to get busy—Distract myself from the sadness by finding something to do.

These responses aren't bad in themselves, but the underlying message of them is that it's a bad thing to feel sad. While it might be true that we generally don't enjoy feeling discomfort, and wallowing in it is not productive, it is a fact of life that we will not be comfortable, pain-free, or happy all the time.
If we can accept this, we change our relationship to discomfort when it arises. It will no longer hold the same fear, struggle, or guilt for us. When we struggle against discomfort, we give it even more energy, raising it's profile in our lives, and exaggerating it's effect. When we switch the struggle for acceptance, we can allow discomfort to be, and then pass, as all things inevitably do.

"Our attempts to find lasting pleasure, lasting security, are at odds with the fact that we’re part of a dynamic system in which everything and everyone is in process." - Pema Chodron

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Just One Breath

6/18/2017

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Instructions for "Just One Breath":
When you wake up each morning this week, set an intention (not an alarm) to:

At regular intervals (once per hour would be great!), bring your attention to your breath for one slow, relaxing breath.
Be attentive of the breath as it enters and leaves the body; of the rise and fall of the chest; of any sensations in the nostrils as the breath moves though them.
Take a moment to feel the benefit of this breath.
Move on with your day.

The idea behind this exercise is to train your body to relax regularly. By setting an intention in the mornings, you are telling your body to remind itself to relax from time to time. While it's great to set a reminder on your phone, it's also useful to engage and strengthen your own memory.
You can "set an intention" by simply telling yourself that you are going to do something, for example - "Today I will remember to stop and take a mindful breath every hour, today I will remember to take a mindful breath every hour....(repeat several times with concentration and gentle determination).
Taking one mindful breath can help to stabilise and ground you, allowing you to feel more in control.

"Spending too much time planning, problem-solving, daydreaming, or thinking negative or random thoughts can be draining. It can also make you more likely to experience stress, anxiety and symptoms of depression. Practicing mindfulness exercises, on the other hand, can help you direct your attention away from this kind of thinking and engage with the world around you." - Mayo Clinic Staff

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Nighty Night, Sleep Tight

6/11/2017

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Instructions for "Nighty Night, Sleep Tight":

Before you go to bed tonight, spend (at least) one minute focusing on the out-breath, (the in-breath will take care of itself).
With each out-breath, imagine all the stress of the day leaving the body with that exhale, and allow your muscles to relax.
If thoughts of the day come, ask them to wait for you outside the bedroom door, where you can pick them up in the morning. (If they're really important, they'll be there! :))
Turn in, and have a peaceful night's sleep.

This exercise could not be more simple, or rewarding. So often I lie down at night and my head comes alive reviewing the day, analysing every little thing I've done, berating myself for the things I haven't done, and/or worrying about the things I have to do tomorrow. None of these are helpful! What IS helpful, is getting a good night's sleep so I can wake refreshed for a new day. This exercise calms me right down, and quiets my mind so I can drift off peacefully. The key is remembering to do it! What I find helpful is to write a note and put it on my pillow, so I see it when I pull the covers back. :)

Think in the morning. Act in the noon. Eat in the evening. Sleep in the night.
- William Blake

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A Little Joy Everyday

6/5/2017

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This week's Weekly Minute is a follow-on from last week's. Last week, we brought as much attention as we could to the myriad of sensations involved in the the daily task of brushing our teeth.
This week, we will go a little further and attempt to bring a little joy to an everyday chore.

Instructions for "A Little Joy Everyday":

Choose a chore that you do everyday that you generally don't enjoy. It could be doing the dishes, doing the laundry, driving to work, preparing a meal, shopping for groceries, etc.
Do the activity for 5 or 10 minutes without distraction (turn off the tv, radio, your mobile phone), and allow yourself to experience this chore as if it were the first time you were doing it.

Using the example of washing the dishes:

Think about how these dishes and utensils have helped you enjoy your meal.
Notice the warm sensation of the water flowing over your hands as you wash.
Notice the design and craftsmanship of the dishes as if you were seeing them for the first time.
Sense the weight and texture of the dishes and utensils.
Listen to the sounds of the dishes clinking together, and the sloshing of the water.
If you get distracted, gently return your attention to your task.

The purpose of this exercise is not to magically make you love doing chores you previously dreaded, but to help you form a new relationship with them. This exercise can help you let go of negative connotations associated with a specific task, allowing you to open up to the possibility of a new experience, and perhaps allow a little joy to sneak in! :)

"There are two ways to live your life:
one is as though nothing is a miracle,
the other is as though everything is a miracle."
- Albert Einstein

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Reject or Accept?

Just One Breath

Nighty Night, Sleep Tight

A Little Joy Everyday

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