Healing Coaching: 3 exercises to start mindfulness meditation.

from On June 29, 2016

Healing Coaching: 3 exercises to start mindfulness meditation.

Mindfulness meditation is unique in that it’s not directed toward getting us to be different from how we already are. Instead, it helps us become aware of what is already true moment by moment. We could say that it teaches us how to be unconditionally present; that is, it helps us be present with whatever is happening, no matter what it is. You want to start mindfulness meditation? Practice 5 to 10 minutes every day using these 3 exercices. Do not procrastinate! Give yourself a specific time each day.

Exercise 1: Focusing on your breathing for a few minutes. How?

Make yourself comfortable while sitting quietly and close your eyes. Breathe naturally or profoundly (calm and quiet breathing) and only bring your focus on the sensations of breathing. For example, feel the air going in and out of the nose or throat, the movements of the stomach or abdomen. Focus on all the sensations associated with breathing for a few minutes. If you are distracted by a thought, immediately bring your concentration back on breathing. Put some intention, will and desire in orienting your concentration on breathing.

At first, it may seem a difficult exercise. Indeed, the brain can wander away your concentration on breathing. Persevere! This is where the difference between those who succeed and those who fail. With practice, you will be able to develop your concentration, and increasingly control your flow of thoughts. Start with 1 or 2 minutes, then increase the working time to 3 to 5 minutes. It’s a real workout just like a sports training. The more you practice, the more results you will get.

Exercise 2: Body scan

This exercise is to focus your attention / concentration on different parts of the body from head to toe or vice versa. Only the attention counts, not the sensation. Regardless of whether you have sensations or not, the important thing is to pay attention. Make yourself comfortable while sitting quietly and close your eyes. Breathe deeply and calmly. Breath in through the nose and out very slowly through your mouth.

Bring your attention / concentration on different parts of the body:

The head (put your attention alternately on top of head, ears, back of the head) – (About 30 sec)
The face (put your attention on the forehead, eyes, cheeks, nose, lips, mouth …) – (about 1 minute total)
Neck, inside the throat and shoulders – (about thirty seconds to 1 minute)
Back (bring your attention alternately on the upper, middle and lower back) – (about 1 minute total)
Chest (put your attention on the chest and the stomach / abdomen. Eventually on internal organs if it makes sense for you) (about 1 minute total)
Entire body in general – (30 sec)

Exercise 3: Focus on flavors and taste of food during the meal

Whe you are sitting down to eat, Focus for at least 1 minute every meal on: the flavors, the taste of food, chewing, food contact with the Palate, etc…Drink water by feeling the taste of it, pleasantly feeling the contact in your mouth, palate, throat, etc.

With daily training 5 to 10 minutes, you will see positive changes in your well-being in just a few weeks. Finally, and perhaps most importantly, remember that mindfulness meditation is about practicing being mindful of whatever happens. It is NOT about getting ourselves to stop thinking. Thank you for ready this healing coaching article. Best regards.


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