Shorter practices are those that can be done in almost any situation, including when you are on the go.
Shorter practice 1 : THREE MINUTES BREATHING SPACE
This is exactly what the name implies : three minutes that you take out of your day to focus on your breathing. Because it takes so little time to do, many people consider this to be one of the most important practices that they learn during the mindfulness course. It can be particularly useful during times of stress, exhuastion , anger and sadness , where your thoughts are spiralling out of control , kind of like an emergency meditation . Doing the Tree-Minute Breathing Space enable you to step out of autopilot mode so that you can take a more mindful stance towards whatever is happening.
Adopt an erect posture , sitting or standing . First , ask yourself what your experience of the present moment is right now in terms of your thoughts, feeelings , senses , and bodily sensations. A word or phrase is fine(for example,’anxiety’ , tightness’ in my chest’)
Second gently turn your full attention to your breathing , the uniqueness of each in-and out breath. Let your attention , as best you can , hold the breath in the foreground as far as possible . In the third and final step, widen the scope of your awareness to include your whole body , your abdomen , facial expression and posture . Include all of your experience in your awareness.
Shorter Practice 2 : Streching
In any moment, you can bring your awareness to your body and with clear intention and a sense of self-compassion , make deliberate movements that establish a sense of connection , dignity, and awareness of the body .
For example, you might be at a meeting and notice you have started slouching and that your neck and shoulders have become tight. Deliberately taking a more upright and dignified posture and releasing the shoulder tension can be one way to respond in these moments.
Tai chi , hatha, yoga and chi gung all use Mindful Movement and can be adapted into bite-sized everyday streches.
I will complete in article 3 soon.
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