Mindfulness Tip

How about having a mindful cup of tea or coffee this afternoon? 

Notice the steps you follow to make the drink. Let go of any thoughts whilst drinking it and give your mind a rest by simply noticing the taste, smell, temperature in your mouth and enjoy ☕️

Weekly Mindful Reminder – When is the best time to meditate?

People often ask this question on courses. My answer is always NOW! (ha ha get it?!) So with that in mind, this week’s reminder is about the 3 Step Breathing Space which you may want to do right now. This is an informal practice that can last as long or as short as you’d like and can be done anywhere – you chose 3 seconds, 3 minutes, 10 minutes or longer.

 Step 1 – simply spend a few moments noticing and observing any thoughts – not engaging in them just having a look at how busy your mind is or isn’t in this moment. Also have a check in on how you are feeling emotionally – notice what your own internal weather pattern is like.

Step 2 – Gather your focus onto your breath and spend a few moments simply feeling your body breathe. Notice where you can feel your breath and if it’s long and deep or maybe short and shallow (no need to change it, follow the natural breath).

Step 3 – Widen your attention to your body. Gently scan your focus around your whole body being curious about any physical sensations and noticing any areas that feel relaxed and any areas that feel tense. Notice also the contact your body is making with the chair and the temperature of your body.

With love, Emma x

 

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App update – our new app has had some more updates added and is FREE to download. It features a variety of guided practices, stories, FAQs and resources to support your own practice. Enjoy!

Download for iOS

Download for Android

You can also find them in the stores by searching: Present Mind Mindfulness

Weekly Mindful Reminder – Quiet the Mind

This weeks mindful reminder is written by Roz x

No matter what we are experiencing in life; whether it be spending time with family and friends or working, as many of you are likely to be doing now, we can often find that our minds are very active and we can feel quite separate from our bodies and from the reality of what’s actually happening.

 We can find ourselves lost in thought and feeling quite tired as the thoughts race through our minds and we attach to them creating tension and agitation for ourselves.

 Spending a few minutes each day practising mindfulness can help to calm the chattering mind, help us to feel calm in our bodies and to gain a better perspective on life. We find that we have more choice throughout our day and we can manage challenges with clarity of thought and a sense of calmness.

 So, perhaps you would like to set an intention to practice each day formally and/or informally in whatever way suits you.

 Remember to use your senses as anchors to bring you into the present moment: taste, smell, touch, hearing, sight and of course see if you can just notice the thoughts, label them and return your attention to the present moment again.

 Warmest wishes,

 Roz

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Emma: Roz and I have created an app and it is FREE to download for a limited time.
It features a variety of guided practices, stories, FAQs and resources to support your own practice. Enjoy!

Download for iOS here

Download for Android here

You can also find them in the stores by searching: Present Mind Mindfulness

Weekly Mindful Reminder – Road Rage!

When I began regular formal practice around 3 years ago one of the first benefits I noticed was a decrease in road rage!

Now, I have never considered myself an annoyed person or someone with a temper, I am a Scorpio though so let’s say I do get very passionate about certain things! I was increasingly noticing that the only person that my road rage was bothering or hurting was myself! So now, instead of venting, tensing up, shouting when someone dangerously cuts me up or unkindly doesn’t let me in I turn my attention to sensations in my body. Tight chest, hands gripping tightly on the steering wheel, feeling hot. I’m curious about these sensations which allows them to disperse naturally. I no longer hold on to the annoying thoughts and memories for something that only lasted a split second – I let it go. I then bring my attention into the present moment instead – the feeling of my hands on the steering wheel, contact points my body is making with the seat, sounds, nature or buildings I pass etc.

I have also found doing the body awareness practice whilst driving very helpful (with my eyes open of course!). So now and again I start with my feet and work my way up the body being curious and any sensations and gently guiding my attention back each time it wanders onto thoughts.

You may like to give this a try next time another driver annoys you. Driving is a great time to be mindful…being in the present moment and focused to have a safer journey. Surely there is no better time to “wake up” than when you drive!!