#MonthOfMindfulness Challenge Day 30 – Developing Mindfulness One Day at a Time

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Congratulations! Today is the last day of #MonthOfMindfulness. I hope you have found the month useful in developing your own practice. I have tried to give you a taste of a variety of strategies to use to find some inner peace and reduce stress.

Remember, mindfulness is not a cure all and it does take continued practice each day. (You wouldn’t train for a marathon by running for 5 hours one day and not running again would you?) The more you practice the easier it becomes. Eventually, it will be natural and more of a habit than negative reactions.

You must remember that mindfulness is about you controlling the thoughts and not your thoughts controlling you.

Today, you will choose your own mindfulness task. There have been 29 over the month.

Which one do you enjoy the most?

Which one seems to be the most effective?

Which one is taking you further down the mindfulness path?

As always, make a mental note about this #mindfulmoment and congratulate yourself for being in the present.

Share your experiences here on the blog or on Twitter @Ed_Tmprince #MonthOfMindfulness .

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#MonthOfMindfulness Challenge Day 29 – Developing Mindfulness One Day at a Time

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As you know by now, breathing is a very important part of mindfulness. Most of the strategies we have used this month used breathing in one way or another. This natural relaxation technique has helped get me through many difficult situations.

Today, we will use breathing as the focus to be in the moment and relax. It will also support your development of being in control of your thoughts.

100 Breaths

– Sit or lay comfortably in a place you can be undisturbed for 5 minutes.

– Close your eyes and allow your shoulders to relax.

– Take 10 deep mindful breaths, focusing only on the breath.

– Allow your mind to wander to other thoughts for 2 seconds, then let them drift away as you refocus on your breathing.

– Take 10 more deep mindful breaths and then let your mind wander again.

– Repeat the process until you have taken a total of 100 breaths.

Make a mental note about this #mindfulmoment and congratulate yourself for being in the present.

Share your experiences here on the blog or on Twitter @Ed_Tmprince #MonthOfMindfulness .

#MonthOfMindfulness Challenge Day 28 – Developing Mindfulness One Day at a Time

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Are you noticing and taking pleasure in the simple things in life? This month we have brought to attention the things we do on autopilot and focusing on those moments.

Today, we will be focusing on a very important life giving force, water. The medical profession says we should be drinking about 8 cups/2 litres of water a day. Drinking water hydrates our body and allows us to focus better on the work at hand.

I know that some of you do not like drinking water. But, today you need to drink plain water for this meditation. It can be from the tap or from a bottle. But, it does need to be unflavoured.

Water Meditation

– Pour yourself a glass of plain water. (It can have ice.)

– Sit down with your water and allow yourself to be aware of drinking the water.

– Take a sip. Allow the sip to linger in the mouth. Notice the temperature of the liquid against your tongue, cheeks, gums and palate. What can you taste? Is there a sweetness, bitterness, acidic or even slightly salty taste?

– Notice the sensations of the water being swallowed and flowing down your throat and into your stomach.

– Continue to be mindful of each sip; allowing yourself to be in the very present moment of drinking your water.

Drink at least three glasses of water like this today.

Make a mental note about this #mindfulmoment and congratulate yourself for being in the present.

Share your experiences here on the blog or on Twitter @Ed_Tmprince #MonthOfMindfulness .

#MonthOfMindfulness Challenge Day 27 – Developing Mindfulness One Day at a Time

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The key to mindfulness is not being in the present every moment of the day. That is not possible and not appropriate for a successful life; you do need some time to reflect in order to improve and prepare for the future. The key is being able to refocus yourself in the present at your will and not at the will of your meandering thoughts.

Refocusing without judgement is a positive mindful activity.

Today, we will refocus using a reminder, Colour Meditation.

Colour Meditation

– Choose a colour and decide to notice that colour during the day. Take the time to notice the objects and people wearing that colour.

– Have your noticed something or someone you have never noticed before? How many different things are you noticing? (I always surprise myself when I buy a new car and all of a sudden you notice that car EVERYWHERE!)

Make a mental note about this #mindfulmoment and congratulate yourself for being in the present.

Share your experiences here on the blog or on Twitter @Ed_Tmprince #MonthOfMindfulness .

#MonthOfMindfulness Challenge Day 26 – Developing Mindfulness One Day at a Time

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We all have times when we have negative feelings toward someone in our lives. At times we can become preoccupied with that person, creating a spin of negative emotions.

Today, we are going to practice Loving Kindness Meditation. This meditation encourages openness and empathy while also helping to strengthen our sense of connection with others.

Loving Kindness Meditation

– Find a quiet space where you can sit comfortably. (From start to finish, this task will take about 15 minutes.)

– Using a tablet, smart phone or computer go here: https://youtu.be/sz7cpV7ERsM

– sending kindness to someone you dislike or who has made you angry will probably feel hard or negative at first. But, those feelings should fade away as you continue to meditate.

Make a mental note about this #mindfulmoment and congratulate yourself for being in the present.

Share your experiences here on the blog or on Twitter @Ed_Tmprince #MonthOfMindfulness .

#MonthOfMindfulness Challenge Day 25 – Developing Mindfulness One Day at a Time

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I have found that guided meditations has been one of the greatest task for the developing of my own mindful practice. Giving myself to the instructions of another to guide me through the meditation process has allowed me to truly be mindful of the moment. This month we have already done a 10 minute visualisation meditation. Today, we are going to do a Progressive Muscle Relaxation Meditation.

Progressive Muscle Relaxation Meditation

– Find a comfortable, quiet space where you can lay down comfortably with your legs straight and slightly separated and arms to your side.

– Using a tablet, smart phone or computer, listen to and follow the guided meditation here: https://youtu.be/2ZKNr-W9A1U (The meditation will last approximately 10 minutes.)

Make a mental note about this #mindfulmoment and congratulate yourself for being in the present.

Share your experiences here on the blog or on Twitter @Ed_Tmprince #MonthOfMindfulness .

* Note: YouTube is your friend! There are lots of great guided meditations on this site of varying lengths. Just do a search.

#MonthOfMindfulness Challenge Day 24 – Developing Mindfulness One Day at a Time

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Over the last month, we have been finding pockets of time that have allowed us to practice and develop our mindfulness. Maybe you have already discovered that, in our day, there is a lot of waiting. We wait for kettle to boil. We wait for the toaster to toast. We wait at the traffic light. We wait for the train to pass. We get stuck in traffic. We wait for meetings to start. We wait for a delivery. We wait for… I think you get the idea. We spend a lot of our day waiting.

Today, we will be practicing Mindful Waiting.

Mindful Waiting

– When you find yourself with these extra few moments, take the time to be mindful.

– Take 2 or 3 deep mindful breaths.

– Turn your attention to your steady, natural breathing. Allow your shoulders to relax and give yourself a little smile.

– Take the last seconds of this mindful moment to notice the detail of something you haven’t noticed before and then continue with your day.

Remember, just be still for a few moments.

Make a mental note about this #mindfulmoment and congratulate yourself for being in the present.

Share your experiences here on the blog or on Twitter @Ed_Tmprince #MonthOfMindfulness .