Be Mindful is a 4-week online mindfulness course that is evidence based, reputable and highly effective at reducing levels of stress, anxiety, depression, fatigue, renumiration and improving sleep quality. This course is accessed through an external site, www.bemindfulonline.com
to which the link is at the top of my website.
Mindfulness has become a very popular way of relaxation. Evidence has shown that just by taking a few minutes away from what we are doing and being in the moment, can have lasting, beneficial results. Below is just one example of part of this four week course, for you to use at any moment of your day.
THE 3 STEP BREATHING SPACE
Use the three-step breathing space in moments of stress, when you are troubled in thoughts or feelings. You can use it to step out of automatic pilot; to reconnect with the present moment and your own inner wisdom.1. ACKNOWLEDGING
Bring yourself into the present moment by deliberately adopting a dignified posture by finding yourself a safe, quiet and comfortable place to sit or lie down. Then ask: 'what's going on with me at this moment? What thoughts, feelings and body sensations am I experiencing right now?2. GATHERING
Gently bring your full attention to the breathing. Experience fully each in-breath and each out-breath as they follow one after the other. It may help to note at the back of your mind 'breathing in...breathing out', or to count the breaths. Let the breath function as an anchor to bring you into the present and to help you tune into a state of awareness and stillness.3. EXPANDING
Expand your awareness around the breathing to the whole body, and the space it takes up, as if your whole body is breathing. Especially take the breath to any discomfort, tension or resistance you experience, 'breathing in' to the sensations. While breathing out, allow a sense of softening of tensions in the muscles of your body and opening up and letting go of negativity, tension and disabling thought processes. You can also say to yourself 'it's ok to feel whatever i'm feeling' Include a sense of the space around you too. Hold everything in awareness. As best you can, bring this expanded awareness into the next moments of your day.