Mindfulness Tools. What does it mean to center?
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1 What does it mean to center? Mindfulness Tools To feel centered is to experience one s psychological center of gravity a solid integration of mind and body. Knowing how to feel centered is as important to young people as knowing how to read, write, and brush their teeth. ~Dr. Gay Hendricks Take Five The tactile nature of this strategy together with breathing will re-center, refocus, and ground you back to the present moment. Sit with your feet flat on the floor and in a comfortable position, upright not uptight. If thoughts come into your mind and they will, put them aside and focus on the moment and your breathing. Take your left hand and place it in front of you, with your palm facing up. Then take your right pointer finger and place it at the base of your left palm near your wrist. As you breath through your nose, you will slide your pointer up each of your five fingers starting with the thumb. As you breath out through your mouth, you will slide your pointer finger back down. You will do this for each of your five fingers. (You can also do Take Ten using all your ten fingers, if you have the time.) (Adapted from Muscara) Perfection has no place in meditation. Give up any expectation of a particular result and rest at ease with whatever is present. Breathing for Centering: Balloon Breath Take a few normal breaths. What do you notice? Are the breaths shallow or deep? Short and fast or long and slow? Most of us use only a small portion of our lung capacity. This prevents us from getting all the oxygen we need to think and move. So when you inhale (through the nostrils), breathe all the way down into your belly. Imagine that your belly is a balloon inflating and deflating. As you inhale, fill your belly balloon with air from the bottom all the way to the top of your lungs. As you exhale, release the air slowly from the top of the lungs to the bottom of the belly, just like a balloon slowly deflating. Now put your hands on your belly and close your eyes as you do the balloon breath. How slowly can you inflate and deflate it?
2 Meditation is not about the result. It is about the intention and attitude of mind. Breath-Awareness Meditation Find a comfortable seated position, resting your feet on the floor and your hands on your thighs. Take a few deep, cleansing breaths, and begin to focus your attention on the breath. Gently close your eyes (although you may also keep them open). Notice the rise and fall of the breath. How deep or shallow is each breath? Are you breathing into your stomach or your lungs? You re not trying to change anything; you re just observing the breath. For the next few moments, keep your attention focused on the breath. If it helps, you can count the breaths: one with the rise, two with the fall, and so on to a count of ten. Then start over at one. Any time you notice your attention begin to wander away from the breath, just gently bring it back. (Give several moments to breathe quietly.) On the last exhale (depending on how many breaths you want to complete), gently blink your eyes open. Life passes us by quicker than we ever imagine. To miss even a single moment of it is something we will later regret. Be present in the world. Heart and Belly Breath This breath calms and centers you. It can be done sitting or lying down, with eyes open or closed. Bring one hand to your belly and one hand to your heart. Notice the feeling of your hands resting on your heart and belly. Let your hands be heavy on your body so that you can really feel the connection. Can you feel your breath moving in your body? Just pay attention to the sensation of your breathing without trying to change it. After a few moments, start to slow your breath down, making it steady and even so that your inhale and exhale are the same length. Breathe in and out through your nose. Can you feel your breath moving through your body? Notice any sensations? (Adapted from Harper)
3 Mindfulness... it s less about changing the mind and more about changing our perspective of mind, being at ease with the mind as it is. Count Down to Calm This breath relieves frustration, alleviates anxiety, calms, and encourages focus. Find a comfortable seated position; sit up tall with your feet flat on the floor. Holding up one hand, lift one finger at a time, counting 1, 2, 3, 4, 5 as you inhale. Pause. Exhale and count down backwards 5, 4, 3, 2, 1, and pull in one finger at a time. Repeat 3 to 5 times or until you feel relaxed and calm. (Adapted from Flynn) Distraction is not a bad thing... so long as we realize when we are distracted and use it as an opportunity to be present again. Humming Bee Breath This Bhramari Pranayama strategy helps tone up the nervous system, produces calmness, and increases concentration. Sit comfortably with your feet flat on the floor and your back against your chair. However, you can also sit on a mat with your legs crossed in front of you. Place your thumbs on both of your ears and two fingers over your closed eyelids. Your ring fingers control the flow of air into your nostrils and your pinky fingers are placed at the corners of your closed lips. Breathe in slowly for a count of six. Then breathe out slowly while pressing on the sides of your nostrils, making for a loud, humming sound like a bee. Repeat this practice. Once you are done with the repetitions, put your hands on your thighs and breathe normally. We don't have to try to be kind. Kindness is an innate quality. It will always be here. We just have to stop being unkind.
4 Ocean Breath This breath calms the nervous system, balances the emotions, and relaxes the body. Inhale and exhale slowly and fully through the nose while constricting the back of the throat slightly in order to hear the sound of breathing. It will sound a little bit like waves crashing on the shore. As you listen to your breath, feel it going up and down the spine. Breathe into your center from the base of your spine to the crown of your head. Breathe energy into every cell. Imagine your breath as the ocean going in and out with the tide. Don t try to stop your thoughts it s OK to let your mind wander. Sensory awareness: Isolating your senses Smell and Tell Pay attention to allergies! This breath is intended to relieve anxiety. Eyes are closed except for the person passing out something fragrant. It could be a cotton ball scented with lemon or orange extract or a piece of fresh orange/lemon peel or a sprig of lavender or jasmine flower. Breathe in the fragrance, only focusing on the sense of smell. Feel the scent through your nose and discriminate the scent. A reactive mind flees from discomfort. A responsive mind pauses to understand it. Hershey Kiss Pay attention to allergies! Take a Hershey kiss and place it in the palm of your hand. Your focus is simply on the Hershey kiss. Slowly bring the chocolate to your nose and begin to breath in to appreciate the scent of it. Unwrap the chocolate and then place it in the palm of your hand again. Bring it to your nose and take a deep breath in. Is there a difference in the sense of smell between the covered Hershey Kiss and the unwrapped one? Take the chocolate and place it in your mouth. Let it dissolve slowly. (Try to resist chewing it.) Think about the texture, the sweetness? Maybe close your eyes and let your taste buds focus you. What is more powerful for you the sense of smell or taste?
5 What happens in your practice is not so important. It s the attitude you bring to it that matters. The Art of Touch Place some objects in a sealed bag for each paired grouping. When it s your turn to reach into the bag, try not to peek in. Keep your eyes closed. Partners will take turns. When one is holding, touching, and describing the object, the other is listening and carefully observing. When that object is used, place it outside the sealed bag. Continue until all the objects are described. Breathe in. Breathe out. Some of the mindfulness exercises cited above are from Lisa Flynn (Yoga for Children), Jennifer Cohen Harper (Yoga and Mindfulness Practices for Children: Card Deck), and Nicholas M. Brisbon and Glenn A. Lowery ( Mindfulness and Levels of Stress: A Comparison of Beginner and Advanced Hatha Yoga Practitioners). Furthermore, some of these strategies are from Corey Muscara, founder and head teacher of the Long Island Center for Mindfulness. Citations are also from the Headspace app that provides guided meditation sessions and mindfulness training.
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