Month: September 2017

Sep 29, 2017

Presence meets Pressure

Presence meets pressurePresence holds his hand towards Pressure.

Pressure turns away, wanting nothing to do with him.

There is no time to devote to Presence, too much to do, too many deadlines to meet, too much of an effort, why waste the time?

Maybe Pressure will have a drink with him later, after work or on the weekend.

Yet, even then there is no time, children need to be fed, dogs walked, bills paid, lawn mowed, emails read, then it is time for a restless sleep.

Presence waits patiently at the bar for Pressure to show up, once again he is stood up.

What makes Presence so special is that he never gets upset or gives up; he understands and knows that the time will come when Pressure will join him.

It is most likely when he falls ill, or walks out of his job, or loses his partner, and then Pressure will go searching for Presence.

He might find him sitting on the next bar stool as he drinks his 3rd whiskey or is laying next to him in bed as he recovers from his illness.

If only Pressure took the time to meet Patience earlier, then maybe the job would be more satisfying, his body healthier and his love life intact. Because he would know when to pause, slow down and prioritise.

Presence does not blame pressure; he acknowledges that it is the way life, though if the two were to join together, then miraculous things could happen.

Pressure no longer alone, he has time now to breathe, enjoy his accomplishments, be more creative and respond to others with kindness.

Before it is either too late or a crisis ensues, take the hand of Presence; it is well worth the time and effort.

 

Recipe: Inviting Presence Mindfulness Technique

This meditation is an on the spot meditation

When you notice that you are feeling overwhelmed, angry, tired, anxious…

Feeling your blood boil, heart race, shoulders ache, jaw tighten, head hurt, sweat drip…

Stop what you are doing, take a breath in and out, slow down your breathing first, ground your feet to the floor, and lift your head towards the sky.

Take a moment to observe the breath and how your body shifts to a more relaxed state, this relaxed state is Presence.

Then deal with the meeting, conflict, and deadline if you need more time, step away if possible and take more deep breaths.

Return to later, return with a lighter and more constructive mindset.

To deepen your Mindfulness understanding book on my October Mindfulness Course or ask me how I can help you?

Sep 24, 2017

Heavy load

heavy load?Heavy load?

Are you carrying a heavy load?

How do you endure it day after day?

Heavy loads come in different shapes and sizes; some large, small, repetitive, niggling whatever the form they drag you down.

Weighing heavy on your shoulders and heart, if carried too long the body personifies the burden through sagging shoulders, head hanging forlornly and the body has lost its swing.

Burdens present in many guises, showing up as incessant worries, self-deprecating beliefs, perfectionism, and an unyielding quest for happiness.

Such afflictions clutch on for dear life.

Heavy loads are part of life, though the ones that remain a burden are the ones that are never offloaded, they drag you down.

Worries preserve their weight by creating new concerns, even when the old one has been resolved.

Self-disparaging thoughts retain their burdensome heaviness until self-awareness creeps in.

Perfectionism, a farcical waste of time, since it is one of those impossible endeavors, though how many people attempt it anyway? What a useless load to carry.

Seeking happiness is another example of silliness, how many times have you sought your so-called ‘happiness’ and when it was within reach it immediately loses its appeal?

Why continue to carry these burdens despite the futility of them?

None of them lighten your life; all they do is add weight.

The first step to lightening your load is to acknowledge its presence and then slowly remove it piece by piece.

Then notice how light you feel.

 

Recipe: Lighten your load Meditation

First, identify the four burdens:

Worries, self-deprecating beliefs, perfectionism, and quest for happiness

Which one is present in you now?

Look at your choice with closed eyes, do not judge or wish it away, simply watch it.

Say silently to yourself which one it is: worry, self-deprecating beliefs, perfectionism or happiness.

Keep it there until it begins to dissipate.

Open your eyes and get on with your day.

Repeat until the burdens lighten and their energy reduces to a flicker.

Observe how much lighter you feel.

Be patient.

Sep 17, 2017

Stop

Stop

Stop!

When?

What now? The body screams as it staggers home after a strenuous day.

Really!? The head thumps following a deluge of meetings and reading reports.

Yes, Stop! The heart races tired and forlorn having had little time for self.

Despite the chorus of requests to slow down, you push ahead.

Placing more things on your plate, taking nothing off.

Bring it on, you say, as your shoulders slump with fatigue.

I can do it, it has to be done, who else can do it but me?

So there you are with gritted teeth, locked jaw and eyes drooping, unrelentingly continuing on.

This becomes the way of life, you know no difference, aside from the inaudible voices deep from within, bubbling up, attempting to get your attention.

Stop! They whisper.

Stop!! They intensify.

Stop!!! They scream.

Then you may stop and listen, only because your body has been wrestled down with an illness or the mind has laid a heavy blanket of gloom over you.

This may be your catalyst to stop and take a respite, until you recover your health and energy, only to jump back on the fast track of life.

Stopping again only when the body shouts again.

The cycle continues, until recuperation takes longer, illnesses become chronic, life-threatening, and then you might stop.

This time stopping does not entail living healthy and well, it tucks you away in a vacuum of joylessness and suffering.

It sounds grim, but why wait to find out stop and slow down.

Say no more, leave your plate half empty and say yes to things that make you happy.

Stop and ponder this thought.

 

Recipe: Stop Meditation

When you notice that you are feeling tired, overwhelmed, stressed, unfocused, angry, irritable…

Stop, take 3 deep breaths, slow down.

Ask yourself honestly, “Am I doing too much?”

If you are feeling any of these feelings, odds are you are overextending yourself.

Stop again and take 3 deep breaths, slow down.

Ask yourself, “ What can I let go of?”

Remind yourself, that taking care of yourself is paramount to your long-lasting physical and mental health.

Don’t shortchange your needs.

Stop again, take 3 deep breaths, relax your shoulders, your face and sit up tall with your feet resting on the ground.

It takes time to chip away your schedule and create a new mindset that less is more.

 

To deepen your Mindfulness understanding either book on my October Mindfulness Course or ask me how I can help you?

Sep 10, 2017

Lost?

Lost

Get Lost?

How many of you have lost something?

Keys, wallet, your dog, motivation or mojo?

Keys and wallet, however frustrating can be replaced.

Dog under normal circumstances found.

Motivation and mojo regained

Losing something are things once known

Now getting lost is different

Becoming lost is allowing for the unknowns to emerge.

We lose people we love, things we value and energies where they become part of the storehouse of memories.

But when we allow ourselves to get lost, to venture into unknown spaces, and try new things our world expands.

Losing things remind us of the past, while getting lost is a present moment experience.

Because there is no vantage point when lost, emotions are rampant, so intense and loose that there is not an area in your body, which is not bursting with aliveness.

Though frightening being lost can be, exhilaration meanders close behind.

Losing things leave us sadden, pining for what was, getting lost hurdles us forward into the unfamiliar, it changes us.

None of us like to lose things or get lost, both elicit distress.

Yet, we all lose things whether we like it or not.

Getting lost can be avoided at the cost of losing our self, our potential and what gives us a purpose.

We avoid by sticking with what is known

Since loss is inevitable, getting lost should be so too.

If you never take risks or venture into the unknown, then you are missing the essence of living?

Make the time to get lost.

 

Recipe: Getting Lost Meditation

Find a comfortable seat and close your eyes

Take 10 deep breaths inhale through the nose and out through the nose

Once relaxed take your minds eye deep within and imagine you are on a beach, woods or anywhere of your choosing

You are alone; no one is sight, but you,

Look around and decide which way to walk, it doesn’t matter because you don’t have a planned direction

Follow your intuition and begin to walk.  What do you see, is it cold, warm, hot?

Is it sunny, cloudy or rainy?

Choose anything; play with it because this is your journey into getting lost

Observe your emotions, allow them to arise

After 5 minutes notice where you ended up, what it was like to not know where you are and where you are going

Was your heart pumping, skin tingling, afraid or excited?

Do not judge yourself, it does not matter, only that you are on a journey into the unknown

 

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Deepen your Mindfulness understanding & book on the October Mindfulness Course

Mindfulness course

 

Look and see

Look & see

Looking but not seeing

Where are the carrots? Under the lettuce!

How about the Jam? Behind the milk!

Not noticing the brilliant sunshine, because you are looking down.

Looking but not seeing

A loved one looking but not seeing

Can any of you relate?

Screaming from the other room, “where did you say the chocolate is?”

You, yelling back, “Look!!!”

It does not take long for you to have to pull yourself up from your long awaited slumber only to move the jar of peanut butter an inch to expose the surreptitious chocolate bar.

Why is that you are able to see the chocolate and your loved one can’t?

Is it due to laziness, lack of imagination or dependency on your gifted ability to see?

Think about the times that you too have stared directly at the thing you are searching for and not seen it?

What about making an assumption about a person based on an initial glance, or skimmed an email missing the true meaning of what was being conveyed?

Are you doing exactly that as you read this piece?

What stops us from looking between, beneath, above, inside, or underneath?

Because there is never enough time and you are impatient, let’s blame your brain.

What does the brain have to do with it?

Time and patience indicating busy lifestyles and ‘Wanting It Now’ Syndrome, the brain because it has a limit to how much it can cope with at one time.

Our brains’ job is to fill in the gaps with its own interpretations to minimise information overload.

A quick look, your brain decides the jam does not exist or ask mom and that person you quickly judged looks a little like Jack the Ripper, therefore he can’t be trusted; there done and dusted says the brain.

Not a problem, if you don’t mind the massive holes in your daily life.

Holes that create that sense of life being a blur whizzing by leaving you wondering where time has gone.

The solution is to slow down and cultivate patience then you will recall more details, enrich your experiences, lessen false interpretations and ultimately discover where the chocolate is.

 

Recipe: Seeing with your eyes wide open meditation

This meditation teaches you the technique of seeing with your eyes open

Most of us are living blindly looking but do not actually seeing.

We rarely look at an object or a person without breaking them into parts or forming judgments

As we drink a cup of coffee, we see the white cup with the brown liquid and the shape of the handle.

When we look at something our eyes are continuously scanning the thing we are looking at then get distracted by other external stimulation.

In order to practice being present and turning inwards rather than outwards look at an object as a whole, not the fact it is made of wood, metal or plastic.

The beauty of this technique it can be practiced anywhere, on the train, bus, sitting at your desk

Pick an object and with a fixed stare keep coming back to the wholeness of the object until you begin to experience the sensation of connecting inward, the outer world continues on but without your awareness.

Look at that object as if you have never looked at it before – observe its freshness and delight just as baby’s do

That object will begin to disappear and you will now get a glimpse of your inner world

This technique brings back life, freshness, and vibrancy to your eyes.

With a regular daily, practices you will begin to notice things that normally were just passing glances or went unseen

Now use the next 5 minutes to concentrate on that object

Remaining present with your inner quietness

Gently open your eyes, sit for a moment and then get on with your day

Please do like comment and share to spread this mindful message

Deepen your Mindfulness understanding & book on the October Mindfulness Course 

Mindfulness course

 

 

 

RJMindbody

RJMindbody