09-18-19, 08:09 PM | |
Exchange Moderator
Join Date: Jan 2002
Location: Western NY
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Off and on; I did about 40 days straight over the summer,often using Insight timer and other audio. It's been harder to do more "formal" meditations (even for 5 minutes) since the semester started at the college where I work.
But I'm still trying, just less formally. When I lie down to bed every night, I spend a few minutes in some kind of mindful activity--sometimes being mindful of the breath, sometimes reviewing what went well from the day, sometimes sending lovingkindness, sometimes thinking of what I am grateful for, whatever. I have been doing that pretty consistently plus at least a brief "formal" meditation a few times/week. It isn't a miracle cure, but it does settle my thoughts (think snow globe at rest), which leads to more restful sleep. ETA my advice: 1) Meditation/Mindfulness does NOT mean clearing your mind - it means viewing what's going on in your mind (and elsewhere in your body) more clearly. It means creating space around thoughts/emotions so that you can choose to respond rather than react. 2) Borrowed from Sharon Salzberg: you can always begin again.
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09-18-19, 08:13 PM | ||
Exchange Moderator
Join Date: Jan 2002
Location: Western NY
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Quote:
Many practitioners have free meditations on their web sites. Jack Kornfield Gratitude Meditation: https://jackkornfield.com/gratitude-meditation/ Tara Brach Gratitude Talks/Meditations: https://www.tarabrach.com/gratitude/ Rick Hanson Gratitude Meditations: https://www.rickhanson.net/meditation-gratitude/ https://www.rickhanson.net/gratitude-2/
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Beth aka Toaster (she/her) Follow me @YogiBethC YouTube|Instagram|Facebook And yes, I am Reviewer Dr. Beth on Amazon. |
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09-18-19, 08:18 PM | |||
Exchange Moderator
Join Date: Jan 2002
Location: Western NY
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Quote:
Quote:
A few simpler strategies to try: 1) Notice the inhale and the exhale. Gradually allow the inhale and the exhale to become more even. 2) Slightly extend the length of the exhale for a few beats or up to twice as long as the inhale. 3) Focus on the exhale only (esp if breathing in is challenging/anxiety provoking). Try breathing out through pursued lips, as if blowing out candles slowly.
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Beth aka Toaster (she/her) Follow me @YogiBethC YouTube|Instagram|Facebook And yes, I am Reviewer Dr. Beth on Amazon. |
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meditation, stress relief |
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