“Realize deeply that the present moment is all you ever have.”
Wikipedia defines Mindfulness as – Mindfulness is the psychological process of bringing one’s attention to experiences occurring in the present moment, which one can develop through the practice of meditation and through other training.
Mindfulness is the skill to be 100% present in the NOW moment, fully engaged with whatever you are doing at the moment.
Mindfulness Meditation is all about focusing on NOW.
Process of 30 seconds of Mindfulness Meditation
Usually, people have hitch to practice Meditation because it is believed that meditation requires lots of time and efforts. But Meditation can be as easy as completely focussing on your hands and can be done even for 30 seconds.
Mindfulness Meditation can also be termed as MINDFUL PAUSE which is a very handy tool to release Anxiety, stress, anger or any other negative emotion instantly.
THE WHOLE CREDIT FOR THE PROCESS OF MINDFULNESS MEDITATION OF 30 SECONDS GOES TO THE AUTHOR ‘JOB KROP’ OF THE ABOVE ARTICLE AND THE WEBSITE IN WHICH IT IS PUBLISHED i.e.https://www.upworthy.com
It involves taking 30 seconds to tune into your own body, and you can do it anywhere. You can be sitting, standing, lying down, whatever. Plus, no one will even know that you’re meditating. When you’re spinning out into an anxiety loop, sometimes you just need to interrupt the process. Inserting a pause gives you the opportunity to collect yourself.
Here’s how it works:
1. Take a deep breath.
Take a slow inhale, filling your lungs from bottom to top. Inhale into your lower belly and then fill upward through your mid-torso and chest.
This will help you take advantage of the well-documented connection between breath and mood. By slowing and deepening your breathing, you can actually create feelings of relaxation and calm.
2. Turn toward your body.
Open your attention to the sensations in your body. Let yourself notice whatever comes up: warmth, coolness, tingling, pressure, or the touch of clothing. There’s no need to evaluate the sensations as “good” or “bad.” Itching is simply itching. Coolness is simply coolness.
If you notice a complex array of sensations: perfect. If all you notice is the feeling of your butt on the chair: also perfect.
If you notice sensations that seem connected to stress or anxiety, those are especially good to pay attention to. Maybe it’s a twisting in your gut or a tightness in your chest or warmth on your face. If you can stay with these bodily sensations and watch them, rather than taking the bait of anxious thoughts, you can let tough emotions pass without taking too much heat.
It’s like playing in the ocean: When a wave is coming, and you try to plant your feet and resist, you get knocked over. Then everyone points and laughs. But if you dive straight through the wave, it’s no problem.
Just keep swimming.
This step needn’t take longer than one in-breath or out-breath. Stay with it longer if you like, but it can be that quick.
3. Rest your attention on your breath.
Pay attention to the sensation of air touching your nostrils as you breathe. With gentle curiosity, watch the flow of changing sensations at the nostrils. These sensations anchor you in the present moment.
In this step, there’s no need to deepen or slow your breath at all; just let your body breathe however it wants to. And just like the previous step, this step can be as short as one in-breath or one out-breath. You might feel like staying with it longer, but that’s up to you.
4. Carry on with your life!
The last step of the mindful pause is to simply re-engage with the world, without hurry.
Mindful pauses are so quick and discreet, you can do them anywhere, anytime.
You can use the mindful pause at your desk, on public transit, in line at the grocery store, in a box, with a fox…
The hardest part isn’t actually completing the mindful pause itself; it’s remembering to do it in the first place.
Accept that tough feelings, like anxiety, will come and go. When they’re here, they’re here, but that doesn’t need to be a problem. By turning toward our emotions and watching them, even for 30 seconds, we can find real relief.
(Thank you Jon Krop for sharing this amazing tool with all)
Much Love. God Bless Us All.
(Do share your experiences in the comment box below so that more and more people can be motivated to use this simple technique to live a Mindful and happy Life.)