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Seven Minute Mindfulness

Five Steps to Mindfulness

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Mindfulness Meditation

{ By Frank Jude Bocclo }

Mindfulness requires concentration, but rather than concentrate on any one object, we concentrate on the moment and whatever Is present in that moment. To begin, take a comfortable seat. Bring attention to your breath by placing your awareness at your belly and feeling it rise and fall. This will help you tune in to the sensorial presence of the body. Once you feel settled, widen your awareness to include all the sensations in your body as well as any thoughts or feelings.

Imagine yourself as a mountain. Some thoughts and feelings will be stormy, with thunder, lightning, and strong winds. Some will be like fog or dark, ominous clouds. Inhaling, note "mountain." Exhaling, note "stable." Use the breath to focus on the present moment;

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cultivate the ability to weather the storm. If you find yourself swept up In a thought or emotion, notice it and simply return to the breath. The key is to pay attention to the ever-changing process of thinking rather than to the contents of your thoughts. As you begin to see that they are indeed just thoughts, they will begin to lose their power. You will no longer believe everything you think! Continue to watch and become mindful of your thoughts, feelings, and sensations for 5 to 20 minutes.

can lead to lasting positive changes in the brain. For example, a recent study by Massachusetts General Hospital and Harvard University put 26 highly stressed adults through an eight-week mindfulness-based course in stress reduction that followed the same basic format as Goldin's study. Brain scans were taken before and after the intervention, along with participants' own reports of stress. The participants who reported decreased stress also showed decreases in gray matter density in the amygdala. Previous research had revealed that trauma and chronic stress can enlarge the amygdala and make it more reactive and more connected to other areas of the brain, leading to greater stress and anxiety. This study is one of the first documented eases showing change ocurring in the opposite direction—with are you ready?

© kripalu.org/healthyliving f^lo'ng She 7093 oi Ife

Stockbridge, MA 800.741.7353 kripalu.org

f^lo'ng She 7093 oi Ife

Stockbridge, MA 800.741.7353 kripalu.org



I learned so much from the wonderful faculty. I now have the tools to make changes.

www.bepresenl.com 1 .877.747.7202 ¡[email protected]

be present be present

www.bepresenl.com 1 .877.747.7202 ¡[email protected]

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the brain instead becoming less reactive and more resilient.

Together, these studies provide exciting evidence that small doses of mental training, such as an eight-week mindfulness course, can create important changes in one's mental well-being.

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Beginners Guide To Yoga

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