Instructions for Stop, Look, Let go, Repeat.
In the past minute you practiced training your attention to be where you want it to be. Focused attention literally gives you time. Instead of daydreaming (or worrying) your time away, you will be present for more moments, and therefore, more life. Focused attention also lets you get done the things you need to get done more efficiently, so you have more time to play, how fun is that?
“The faculty of voluntarily bringing back a wandering attention, over and over again, is the very root of judgment, character, and will… An education which should improve this faculty would be the education par excellence." - William James
The Weekly Minute - Posture Check
How to do the Posture Check:
As always, aim to practice several times a day, and if you have any questions, I'll be happy to help.
Mindfulness has been found to be "at least as effective as antidepressants, and has none of their downsides." M Williams & D Penman
Instructions for Minding the Gap:
For the past minute, you have practiced a crucial step toward changing unwanted patterns. You have practiced not reacting to, or being swept away by thoughts, feelings, sensations or surroundings. This allows you to widened the gap between stimulus and response, increasing your ability to choose your reaction. The more you practice, the wider this gap will become.
Aim to practice this several times a day for the next week, and if you have any questions, as always, feel free to email me.
"When we can't let what is the case be the case, then we're stuck. We're already rooted in a defensive posture of denial and we've closed down the possibilities for a more creative engagement with the situation. The wisdom element in the non-judgmental attitude of mindfulness opens up the possibility for a more wholehearted creative response to the situations we find ourselves in. It allows for more creative choices." - M Chaskalson
Instructions for the One Minute Meditation:
For the past minute, you have practiced being in control of your 'monkey mind'. You have promoted relaxation, and improved your focus.
Aim to do this several times a day for the next week. (It may help to set a reminder on your phone.) Each time you practice, know that you are doing a little more to break the habits of your automatic thinking, and take control of your life.
If you have any questions about the One Minute Meditation, email me!
Neuroscience research shows that "neurons that fire together, wire together" (Hebb, 2009). Like a path worn in grass, neuronal pathways strengthen with repetitive use. Mindfulness practice is your opportunity to establish healthy pathways in your brain, so it no longer chooses default responses such as anger, anxiety, stress, or fear.
The Weekly Minute is a blog I write each week with the aim of providing proven tools to help promote positive mental health.
The collection of short, practical mindfulness and therapy tools for self-reflection and self-improvement, can equip people to take their mental well-being into their own hands, and improve their quality of life.
The Weekly Minute is posted here every Monday, or you can sign up to get it delivered to your inbox via the link below.
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