I wanted to write a blog about how to encourage people to try meditation. I ended up Googling all sorts of subjects, but this one point got me thinking.

In one hit that Google produced, it said that generally, people will have around 6000 thoughts a day. In the next hit below on the Google search list it said that we have around 70,000 thoughts per day. There is a big difference there and my thoughts were, ‘well, how can anyone judge what the general number of thoughts are anyway!’

So, I continued in my original search to learn about how to encourage someone to try meditation. If the general person, who could be a sceptic or not, have so many thoughts, then surely there must be a middle ground to reaching people in either direction.

Of course, this came down to the breath.

As I type this, I can hear a collective ‘sigh’ at the mere mention of the word ‘breath’. It nudges me to remember my role as a teacher of meditation, to persist in using this term, even if the recipients are less than receptive. Which brings me back to scepticism.

Why are people sceptic about meditation when it has been proven to be so good for our health? Is it because they think that to meditate, you need to empty your mind of all thoughts? Is it because they think its for hippies who sit on a mountain wearing tie-dyed clothes chanting Om? Is it because they think they don’t have time for that sort of ‘new age mumbo jumbo?’

The solution to my query is to encourage people to - s t o p, b r e a t h e and be m i n d f u l.

Write those thoughts down and attend to them later. Give yourself 1 minute to consciously breathe (yes, just 1 minute!) You deserve it.

Chances are, you’ll be more receptive to the most important thoughts when you calm your mind by consciously breathing and being in the moment.
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B R E A T H E…1, 2, 3…
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What are your thoughts? 😉

People often ask what the best preparation when attending a meditation class is (in-person, online or at home).

The most important thing is to make sure you are comfortable.
‘Comfortable’ might mean different things to different people. It might mean:

• Wear comfortable clothes
• Making a list of what you need to do after/tomorrow so that you don’t worry about it during meditation (eg. Shopping lists)
• Putting your phone on silent
• Have a bottle of water by your side
• Wear socks in cold weather
• Take shoes off
• Adjusting temperature with cooling or heating
• Having a rug or pillow nearby
• Adding ambience to your surroundings with candles or music
• Telling family or friends beforehand that you have put aside some time to meditate

By planning your meditation session, you are setting yourself up for a more comfortable and enriching experience. It doesn’t matter how long or short your meditation practice, what matters is the quality time and experience.
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What do you need to make yourself comfortable for meditation?

I’m finding that this January, I am doing  a lot more de-cluttering than usual. It has been very satisfying to get rid of things that no longer hold importance. I am donating a lot of things to charity which is great, but I’ve had so much to throw out as well.

Since everything holds energy, it is good practice to either get broken things fixed, or simply give away or throw out things that no longer function and that clutter your house. Each time you look at that broken fan that occupies the corner of the lounge room, the table with the wonky leg that you never use, or the cupboard that is overflowing with unworn clothes – you take on that stuck energy. It doesn’t leave you any space to bring in the new.

Some people like to use the cycles of the moon to help them with clearing out and bringing in what they want. For example – at the time of the Full Moon, it is a good time to declutter or even just clean. There are many articles on the internet you can read on this, but the basic principle is to work with the energies at the time. In other words, the current energies will assist you as you take action. Think of how the moon influences the tides - that is serious energy there!

Full moon is great for letting go, decluttering and cleaning. New moon is great for manifesting, bringing in what you desire and being open to receive. The process is satisfying in itself when you think of it as assisting you do what you would normally do.

Why don’t you try it out? Here is a link to a website that shows the dates and times of the cycles of the moon – just change it to your own part of the world https://www.timeanddate.com/moon/phases/

​Have you tried working with the energies of the moon? 

#declutter #outwiththeold #inwiththenew #newyear #abundance #love #mooncycles #meditation #lettinggo #manifestation #freedom #newmoon #fullmoon

What was the last thing that you ate? Did you rush through eating it or did you savour it?

In meditation, the focus is bringing your awareness to the here and now. We can bring this focus to our eating too!

Most people have probably experienced eating something and then hours later not even been able to recall what they ate. It comes down to our busy lives and technology at hand when we are eating. We are either working, watching television, reading our devices…and as a result, we are mindlessly eating.

A lack of awareness when eating can lead to some health issues, such as obesity, high blood pressure and more.

So, what exactly is mindful eating and how do we do it?

Mindful eating is simply eating and focusing on the present moment and savouring each mouthful. But it actually goes even deeper than that! Have you thought of the process that this food has gone through to be in the form that it is as you eat it?

The process can start by thinking about:

• The farm that some of the ingredients were grown at
• The process of picking, transporting the product
• Preparation of the product
• Other ingredients

The list can go on, but this is a basic outline.
 
To help you in the actual mindful eating process, I have highlighted 10 points to get you started:

1. When you serve your food, prepare to focus on one of the foods only.
2. Begin with just a small portion.
3. Notice the colour, texture, smell.
4. Focus on the initial feeling as you bite into the food or have it inside your mouth.
5. Notice the first flavour that strikes your attention.
6. Appreciate the process that has taken place to reach you in this form.
7. Take smaller bites than usual.
8. Chew more than you would normally do.
9. When chewing slowly and purposefully, savour each mouthful.
10. Enjoy the sense of being satiated with your food having savoured it.

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Bon appétit!!
 
#meditation #mindfuleating #eatingforhealth #howtomeditate #breathing #visualisation #guidedmeditation #therapy #stillness #peaceful #calm #corporatemeditation #thoughtful #kind #selfcare #soothing #calming #innerpeace #joy #emotions #espressingoneself #healthybody #health
 

Have you ever tried ​journalling?

Writing is a wonderful meditative practice – either on its own, in addition or combined with other forms of meditation.

At times, when you feel that finding that inner quiet is challenging, writing your thoughts can be very helpful to express feelings and to quiet your mind. You may find that in some instances, it is the only way in which you can let go. There is something to be said about a few minutes of open and un-censored expression on paper!

If you are wanting to experiment with this form of meditation, a good way to get the flow is to simply write the first thing that comes to mind. Try not to judge what you write and keep an open mind. If you incorporate a little slow breathing, the experience can open up to many words just flowing from your pen.

Keeping a meditation journal is comforting, as you will always have a place to go to, to spend time journalling your thoughts. Remember to ignore any negative thoughts about whether your writing is good enough or interesting.

To help you get started, I’ve listed a few writing prompts. I urge you to give this a try 😊
10 Writing prompts to help you with journalling:

1. Right now, I am…
2. The colour ……… comes to mind
3. I am feeling…
4. The dream I had last night was…
5. If I could do anything today I would…
6. If I could talk using poetry, I would say…
7. I am love
8. The sun always shines on…
9. Today, my dear you are blessed…
10. When I meditate, my body feels…

 
A few tips…

• Don’t censor anything you write.
• Begin with some slow breathing.
• Write continuously until you feel that the flow has ceased for the time being.
• When you finish writing, take a few deep breaths and reflect on your writing.
• Come back to this practice whenever you feel the need to express some thoughts and have some peaceful time to yourself.

 
#meditation #howtomeditate #journalling #mantra #breathing #visualisation #guidedmeditation #soundmeditation #therapy #stillness #peaceful #calm #corporatemeditation #thoughtful #kind #selfcare #words #writingprompts #writingformeditation #soothing #calming #innerpeace #joy #emotions #espressingoneself
 
 

Once you have committed to making meditation a part of your life (congratulations!) you may just need to fine tune a few things before you start. For instance, the question of ‘How should I meditate?’ or ‘How long should I meditate for?’ may be some of the questions.

Let us take a look at these to start with.
The ‘How should I meditate’ question is a personal choice and it might be a case of trying out before you decide. For instance, if you are a visual or creative person, you might find that looking at a picture such as beautiful scenery or a peaceful image may be what you need to start off.

Closing your eyes and picturing a calm lake with a sun setting may evoke a sense of calmness, and as you close your eyes, you picture this image. As you proceed with your breathing, you may like to visualise actually being in this serene place and with each breath, allow yourself to immerse a little further. Feel the air, the sun, the coolness, the sounds that surround you.

However, perhaps closing your eyes is a challenge, and so you prefer to gaze at a candle flame. The peaceful colours and stillness of the flame may bring you into a sense of inner calmness, just like the flame.

With regards to the question, ‘How long should I meditate for’ some people prefer to set a time limit. This way, they are committed to using up all the time just for meditation. It may just be what you need to commit to a daily practice, when your own daily schedule is full.

If a timer is not your preference, then the answer to this question is simple – there is no right or wrong time to how long you should meditate for. To be beneficial however, the following can assist with incorporating a technique to suit you, in your own timeframe. Your technique can be loosely based on these elements.

The key elements of meditation:
Being present – be aware of how your body is now.
Grounding – feel yourself connected to earth, connected to your breath.
Technique – visualising, sound, mantra, gazing etc
End Grounding – bringing yourself back into the space, being present and alert.
 
There are many ways to meditate and you may just surprise yourself with what suits you. Give a different method a try, you will soon know which is right for you.

Here are a few:
Mantra – this is when you repeat a positive word or affirmation throughout your meditation or in intervals.
Breathing – this can be purely breathing slowly in and out until you begin to feel calm. Or bringing your awareness to your breath at intervals.
Journalling – this a fantastic way to let your thoughts run wild as you write them on a piece of paper. This can be particularly good to release recurrent thoughts or to just feel freedom to express yourself.

Just committing to meditation is a wonderful and positive step – so embrace every minute and let it unfold in whichever technique or time frame is right for you.

I have tried to keep this article brief for the purpose of ‘just getting to the point of it’ – so look out for future in-depth blogs and posts as I delve into these and other aspects of meditation!
 
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#meditation #howtomeditate #mantra #breathing #visualisation #guidedmeditation #soundmeditation #therapy #stillness #peaceful #calm #corporatemeditation #thoughtful #kind #selfcare

 

It happens to most people – we start our meditation practice and just as we have come through the breathing process, started to relax each area of the body and go into that super feeling of total letting go… the grocery list comes to mind, or that we forgot to pay the electricity bill, or that little Timmy needs to be picked up early from school to take him to his orthodontic appointment.
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The list goes on…and on and on.

Does this sound familiar?
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Don’t feel bad to answer yes, because most people experience this. In fact, not only in our space of meditation can this creep in, but in our everyday lives when we are going about our daily business.

It is said that Buddha described the human mind as being filled with drunken monkeys, jumping around, screeching, chattering, carrying on endlessly. He said that everyone has these monkeys who are clamouring for attention, but the key to tame the monkeys is with the same mind that is pushing us to do just the opposite of what we want it to do.

He taught his students that over time, the monkeys will be tamed. The concept of a ‘monkey mind’ has been in existence for centuries.

So, the question is - how do we stop it?

The answer is – to know that those monkeys can and will be trained  - so we need to train ourselves FIRST to deal with the thoughts in a way that will benefit us, and then the ‘monkeys’ will then be trained. By altering how we react it gives us power to win the battle of the monkey mind!

Here are THREE ideas to try out…

1. Start your meditation practice with a notepad and pen at hand. When a thought enters your mind, write it down. This brings the thought into the physical, releasing it from your mind (which thinks you will forget to do/say/action it). You can attend to whatever it is after.
2. Make up your own mantra technique PRIOR to meditation, for when the monkey mind strikes. For example: ‘When I find my mind wandering, I will repeat my mantra 7 times’. Examples could be: ‘I AM present’ or ‘Peace’.
3. Of course the breath is SO important! By bringing your focus to the end of your nose, where the breath begins, you start an internal focus. You may even picture the air that you breathe in to be a colour. When you focus on this air entering your nose and then entering your body, you are effectively diverting your stray thoughts away.

 
Whatever is your preference, stick to it. Your mind will eventually get the idea it can’t rule you all the time. Then in time, it will become second nature to you, to step into your preferred method.
 
Taming your monkey mind will do all of the following for you:

• It will allow you to practise meditation without the worry that you will be distracted.
• It will give you clarity of mind.
• It will allow you to focus on the present moment.
• It will support you to be calm.
• It will improve the quality of your meditation and encourage a healthier mind in general.

 
The ideas detailed above will not only help you in your meditation practice, but in your every day life when one thought leads to another. By finding your preference in how you react, you can empower yourself to be ready at any time!
 
What is your preferred method for an active monkey mind?
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#monkeymind #meditation #stillness #bepresent #iam #breath #breathing #inspiration #meditative #corporatemeditation #bestill #selfcare #positivity #positivethoughts #healthybodyandmind #healthyhabits #empoweryourmind #meditationplus1111

In the midst of a global pandemic, you may be feeling extra anxiety, stress or in general a feeling of dis-connection. With work-life suddenly thrust upon your home life, things can get a little topsy turvy with regards to balance. Add to that, everyone working from home in a shared space, and suddenly you have quite a different routine panning out.

So, what do we do about it? How do we keep ourselves calm and centred and still face the day in the best possible way?

With any work/life balance, the key is to set aside time and space to complete each task. This approach is needed more than ever now, so let’s take a look at how incorporating meditation/mindfulness into your working from home day can look like.

Keep your morning routine as if you were going to work. That may include a shower, getting dressed, breakfast. You may indulge in a morning coffee or tea, or a health shake. However your ‘usual’ morning routine looks when you are actually going to work is what we are going to build on.

Make use of your usual morning rituals and incorporate a little mindfulness into them.

Examples:

• When you are having a shower, visualise the water streaming down upon your body, like a light. Feel the water cleansing and relaxing you as the ‘light’ streams over your body.
• Whilst eating your breakfast, take time to be mindful about the food you are eating. If you are eating toast and jam, take a moment to actually taste each ingredient as you are eating. You may like to take it further and imagine the process that was taken to make the bread and the jam.
• A hot cuppa or a cool drink is the perfect time to use mindfulness with every sip of liquid, take time and feel the warmth or the coolness in your mouth.

What I’ve listed above only takes minimal time, but are significant ways in which you can incorporate mindfulness into your morning routine to engage in a relaxing and positive start to the day.

The more you incorporate mindfulness into your day, the more productive you can be and this leads to greater feelings of joy, happiness and good health. The benefits are numerous - all from small and simple approaches.
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To add to this, add a few minutes of meditation which can be done at any time of the day. The key is to build the time into your daily timetable. I would recommend scheduling a regular time so that you remain in a routine.

You may have started working from 8:00 a.m. and at 10:30 a.m. you feel the need for a break. This is the perfect time to incorporate some slow breathing. It doesn’t have to take long. The key is to just make it a priority in your break time.

Examples:
Stretch your legs, go for a walk around the house, or better still, go outside, in the garden or on to the balcony. Stretch your body. If the prospect of meditation is daunting, and you feel that you’ll need a half hour to complete this – I can guarantee that even 1 minute of focussed breathing will have a positive effect.

If you can, close your eyes and focus entirely on your breathing. If your mind wanders, just re-focus on your breathing. Keep doing this – eventually the thoughts will just come and go the more you work on this. You can set a timer so that you feel like you can let go and know when to stop.

Breathe in through your nose slowly to the count of five, and breathe out through your mouth to the count of seven. Do this a few times, as much as you feel comfortable. Take notice of how relaxed you feel.

These are just simple ways in which you can create a foundation for yourself to come back to at any time. It really is a wonderful tool that you can utilise anywhere and for any length of time – well beyond working from home.

If you like to schedule a guided meditation into your day, I can guide you through a meditation online. We can schedule a time, and this can be incorporated in your schedule. For more information, contact me through my website or any of my social media channels. 

 
If you would like to have a chat with me to work out how I can help you achieve an achievable work/life balance with regards to your meditation practice, call me on 0413 311 870 or drop me an email on meditationplus1111@gmail.com
Alternatively, I can be reached through Facebook and Instagram @meditationplus1111
 
#stayathome #workfromhome #corporatewellness #meditation #mindfulness #relaxation #calmness #worklifebalance #stayathomemum #lookafteryourself #selfcare #loveyourlife
 

I thought I would touch on this subject being the beginning of a new year. The tendency for many people is to map out their goals, dreams and wishes and these are usually, but not limited to areas like: Exercising more; Eating healthier options; Giving up cigarettes/alcohol/sugar etc

However, have you considered your mindful goals?

Mindful goals are extremely important, because they support you in your daily life. They can be the foundation for all those other goals as listed above. In fact, mindful goals can set you free of being on that never-ending cycle of making a goal, starting off with a bang and heaps of enthusiasm, and then slowly lagging in momentum, only to find that you have fallen by the wayside, and thoroughly disheartened and let down.

So, let’s talk about mindful goals.

Create at least 5 minutes of your day to being absolutely present. By this, I mean to carve out 5 minutes with your focus being entirely on you! Keep your mobile phone away, television and radio off and minimalise any distractions that will keep you away from focusing on yourself. It’s only 5 minutes!!

• You may like to sit in your favourite armchair, or perhaps sit in your backyard or in a quiet spot at work. The location doesn’t matter, it is the intent of stillness that does.
• If bringing your awareness to the gentle flow of your breath isn’t comfortable, then do a body scan. In your mind, scan how every part of your body feels. As you sit here for 5 minutes and work your way down from your head, slowly bringing your focus to each body area, you are totally immersed in the present moment. There is no need for judgement when you feel something or have an emotion – it is just the process of being aware.
• Just by scanning your body and focusing on each body area, you are being mindful and aware of just yourself in this moment! Congratulations!
• This practice can be an easy way to build into your daily life.
• Have you ever heard of the saying, “You can’t pour from an empty cup”? Well this practice will surely energise you when done on a regular basis. All those other goals that you set yourself are more likely to eventuate because you are “filling your own cup” and therefore have more to give those other goals. This also has a flow on effect that can help you in your general daily life.

Other ways to incorporate Mindful Goals into your life could be:

• Positive Affirmations – Remind yourself of positive affirmations throughout your day. Examples: ‘I believe and trust in myself’, ‘I accept myself just as I am’
• Positive Words – Make a list of positive words and allocate a time to read through your list. The more you read through this list, the more you may take these attributes on in your daily life. Examples: ‘Happy’, ‘Love’, ‘Success’
• Creative visualisation – Do you have a happy place? It might be at the beach, park, mountains, relaxing in a rowboat on a still lake. Take 5 minutes of your day to ‘spend time’ in your happy place. This is a wonderful meditative exercise which is relaxing and has positive effects. You may start by visualising the place, then feel the sun/water/wind etc in that place. You may then visualise yourself exploring this area, or seeing the colours that surround you. There are limitless possibilities!
• Guided meditations – Short guided meditations, where you listen and visualise where the guide will take you. This is a good way to just be guided into relaxation.

What Mindful Goals are you going to incorporate into your life?

If you would like to attend my meditation classes or prefer to have a personalised meditation, please contact me.

www.meditationplus1111.com

#mindfulness #mindful #corporatewellness #timeout #relaxation #meditation #relax #positivegoals #newyeargoals #wellness #healthy #motivation #energy #manifest #mind #gratitude #calm #believe

Your life as you know it comes from a place of love, and as the valley and great vastness of the landscape opens before you, you will see that there are beautiful patches of green lush areas. There are also areas of rich red soil. You see a vastness before you that is breathtaking – yet expansive and at times treacherous for those who seek the dangerous route, yet such beauty prevails, for those who seek to act accordingly to the breathtaking landscape.

This landscape is the metaphor at which your life is placed upon. See it as a vast array of sunshine, rain, drought – and let the beauty, however it appears, whether it is lush green, rich red or dusty brown to unfold.

Nature holds the key!

You see, nature doesn’t hold any expectations. Yes, it needs nourishment from rain and sun, but it still manages to thrive in times of hardship. It always does. If sheep once grazed in a green field, and the rain dried up, leaving little for the sheep, it is evolution that the sheep will find another field to graze and live in.

Therefore, wherever you see a ‘drought’ in your life, have faith because in the greater plan, there is a reason for this. And that reason could well be that there is a better solution.
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You can apply this to your life now. Where there was once such love and happiness, and seemingly now there is only a shell of memories – seek solace to find where this love and happiness will turn up. You shall find it! It is just a matter of evolution, time, belief and love ~ Gillian ~
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© Meditation Plus 2019