Mindfulness

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Mindfulness, by David

 

This is a basic Mindfulness exercise. It is a useful, simple meditation.

For these exercises there is only NOW. There is no past, no future. There is no right or wrong, good or bad, guilt, shame or blame. There is just awareness, now.

Simple Rapid Mindfulness.

Focus on your breathing. Nothing else. Attend to the air moving in through your nose and out through your mouth. Really attend to it. It is the only thing inside your mind and body. Notice the sensation of this and the rise and fall of your chest. Think: breathing IN, breathing OUT. Do this for a few moments or minutes. Some have found it beneficial to do it for longer periods.

Core Mindfulness

Sit in a safe place. Take a deep breath in and exhale as you close your eyes.

Imagine that a part of you can detach and float above your head. It will just observe you.

Then, as this this Observer, you can begin to notice your thoughts. I like to imagine being in a safe white room with a door on each side of me. Your thoughts flow in through one door past you and out the other. Some are big, some important, some bizarre, some nothings. They flow past and you observe them. You are not your thoughts.

Note that many feelings are tethered to thoughts. "I feel terrible. I am a failure." is a thought you watch go past without experiencing it as a bad feeling. Same with, "Life is difficult. I have ADHD." Just let it go past.

Then you lower your awareness to observe your feelings. You notice actual feelings, that is, sensations in your body. If you have to put a label on them, do it after you are aware of the bodily feeling. Labels are learned interpretations and can be misleading. You are not your feelings.

Then do a physical scan of your body. Just notice it, head to toe, as if you had a metre scanner you run over yourself and become aware of what is there. Relax any tension as you go.

Next you do a scan of all the people in your life now. You are just noticing them. No likes or dislikes, just aware, now.

Then come back to your breathing, centred in yourself.

 

You can follow this with Mindfulness Plus.

Sit in a safe place. Take a deep breath in and exhale as you close your eyes.

Imagine that a part of you can detach and float above your head. It will just observe you.
For this exercise there is only NOW. There is no past, no future. There is no right or wrong, good or bad, guilt, shame or blame. There is just awareness.

Then, as this  this Observer, you can begin to notice your thoughts. I like to imagine being in a safe white room with a door on each side of me. Your thoughts flow in through one door past you and out the other. You put a filter on the IN door: only really good thoughts come through. They will be encouraging, inspiring, inspiriting, strengthening, motivating, loving and so on. And they may come from people who love, who encourage you and support you. They might be people from another place. You may see Jesus floating past in a fishing boat, shouting out, “You’re fabulous. I love you!” or someone you really admire stopping off to tell you how wonderful you are.

For this exercise you let all of this flow through you and change you. Feel wonderful.

Then you can notice a part of your body that is well and working properly. It might be your heart, it might be a finger. Go right into that part of you, and imagine what it could be like to be that part, to have it talk and hear and smell, whatever. Now notice its energy. It will probably have a colour. Take that energy as the colour and move it to a part of you that isn’t working very well. Bathe it in the colour, the energy. That part of you can brighten up!

When you have finished, take in a deep breath, hold for four, exhale and open your eyes.

Other Mindfulness

Try YouTube. This is a good place to start.

http://youtu.be/VEDPsFznX3s

A VERY USEFUL STEP

FORGIVENESS is a very good way to set yourself free to develop. You can spend some time going back over your life and forgiving anyone who has hurt or limited you. This sets you and the other person free. You do this in your head, it isn't usually necessary to make contact with the other person.

A word of warning. Recalling hurtfully situations without fully forgiving can produce sadness and depression, and then release the underlying rage. All of this needs to be dealt with.

Then you forgive yourself. THIS IS VERY IMPORTANT. We tend to carry about bits of guilt, resentment and regret. For your freedom, it all needs to be let go. It's history, and can stay there. Your life is now and in the future.

Then tell yourself that you love yourself. "I love myself." This is not selfish, because you are born to love and care for yourself in such a way that you also love yours - partner and children and beyond that into the community in which you live.

Then you go to, "I act in my own best interest." And a question, "Is what I am doing now in my best interest? If I truely loved myself, what would i do - next?" This is a very powerful way of directing your life into balanced growth.

Just throw in a bit more, there is feeling called The Imposter Syndrome. Many people, not just ADHD, feel that some successful activity in their life is a fake, it isn't really them, they are just pretending and someone will find out that they are not as good as thay seem to be. When you combine this with the tendency for many with ADHD to disassociate -feel that they don't belong, and you have a problem. But the truth is that it is this feeling that is the fake. It is a collection of brain junk that you inherited and learned. And along with that, of course you are "pretending", "acting as if", this is how everybody learns and then acts, only you got a wrong belief that you were not good enough.

You are good enough.

Marissa Peer, a noted English Hypnotherapist, makes this a key statement of her work.
"I am good enough."

Like it a bit further: "I am good enough for anything!"

If you want some good stuff, find Kamal Ravikant's book, "Love Yourself Like Your Life Depends On It."

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 © David Townsend 2014