Mindfulness and Meditation

Mindfulness is the practice of intentionally focusing your attention on the present moment with openness, awareness, and without judgment. There are enormous benefits to practising mindfulness regularly including:

Reduces stress and emotional reactivity
Improves focus and decision-making
Enhances self-awareness and emotional regulation
Strengthens relationships through better listening and empathy
Supports overall mental and physical well-being
Rewires the brain – reducing the “fight,flight,freeze” structures and growing the learning and memory centres.

In professional settings, mindfulness helps you respond thoughtfully rather than react impulsively leading to clearer thinking and better outcomes.

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Anyone can Meditate – Even you.

The best way to practice meditation is by meditating. Find a comfortable space and commit to a meditation time per day.

You have the time.

You will benefit from even 5 minutes of meditation a day. Start with a reachable goal and increase the ‘depth and length’ of your routine as you progress.

Quieting the mind.

Meditation is not about having a completely quiet mind but rather about becoming aware of your thoughts and how to better regulate them. Your mind will wander; therefore, it is up to you to meditate without judgment and guide your thoughts back to the present moment.

Leave your expectations behind.

Take your time to become comfortable with the practice and don’t expect any quick-fix solutions. Meditation becomes a routine part of your life and you will never know what to expect from a session.

Meditation Methods.

There are many different methods used as meditation, find the one that works best for you. Guided meditations are great to get you started. Smile and thank yourself for committing to a practice, even if it was only 2 min.

Breath plays an important role in meditation and relaxation.

Pay attention to your breathing by taking a couple deep breaths at the beginning of a meditation and bringing your attention to your breath when your thoughts start to wonder.

Keep still.

Find the most comfortable position to sit in or lay down comfortably to lessen any unnecessary movements.

Observe your body, your mind and thoughts.

Write down anything that stood out during a meditation session as you could learn a lot about yourself.

Albert Einstein

“I never came upon any of my discoveries through the process of rational thinking.”

Frederick W Robertson

“The true aim of everyone who aspires to be a teacher should be, not to impart his /her own opinion, but to kindle minds.”

William James

“The faculty of voluntarily bringing back a wandering attention, over and over again, is the very root of judgement, character and will. An education which should improve this faculty would be the education par excellence. But it is easier to define this ideal than to give practical instructions for bringing it about.”

“Even if you are very busy. Stop what you are doing and look around the room. Focus on something you’ve never really noticed before for 1 minute. Consciously allow your shoulders to soften, be here now. Relax, now enjoy what you were doing before.”

John Kabat-Zinn

“Mindfulness meditation, especially when it is understood as being a way of living life as if it really mattered, moment by moment, rather than merely as a technique is one powerful vehicle for realising such transformative and healing possibilities.”

Steve Jobs

“If you try to calm the mind, it only makes it worse, but over time it does calm and when it does, there’s room to hear more subtle things – that’s when your intuition starts to blossom and you start to see things more clearly and be in the present more. Your mind just slows down and you see a tremendous expanse in the moment. You see so much more than you could see before. It’s a discipline, you have to practise it.”

Professor Mark Williams

“Mindfulness is a very simple form of meditation that was little known in the West until recently. A typical meditation consists of focusing your full attention on your breath as it flows in and out of your body. Focusing on each breath in this way allows you to observe your thoughts as they arise in your mind and little by little to let go of struggling with them.”