Mindfulness By Danaya: Recent Episodes
Danaya
This podcast is for those who want to meditate but don't know where to begin. Or, alternatively, for those who want to practice mindfulness but would like to have a bit of guidance along the way. All exercises posted will generally be short, less than 15 minutes, with the intention that they can be easily worked into a busy day. Mindfulness doesn't have to be an hour long meditation every day; sometimes just noticing and being aware and intentional about the little things in our lives can be enough.
Sometime the physical sensations of an emotion begin long before we cognitively realize we are feeling an emotion, and it is only when we are inattentive to the warning signs, the information, that these emotions give that they begin to intensify. Being able to simply notice the physical sensations we are feeling without applying judgement or interpretation is helpful not only for coping with emotions we are feeling, but also at becoming better at identifying those sensations when they happen. This awareness in turn can allow us to find grounding and helpful coping methods sooner, before those emotions escalate beyond control.
When all of our attention is on our distress, it can be hard to perceive anything else besides the mental, emotional or physical pain we are experiencing. This can create a feedback loop where our sensation of distress is actually intensified by our attention. This mindfulness activity allows you to pro-actively create the sensation of comfort as a way of helping to distract and soothe from distress. Please note that it may be helpful to undertake a movement activity first like stretching in order to help facilitate your body arriving at a place of comfort, particularly if the body is in physical pain due to muscle tension.
Bringing ourselves to a practice of mindfulness can sometimes be incredibly hard, especially since we often need to interrupt the urge to do something. This practice will provide you with the foundations that can help make mindfulness more accessible, not only in a guided meditation, but also within your everyday life when a guided meditation may not be as available.
Psychologically, there is a feedback loop that takes place between our minds and our bodies. This gives things like posture and facial expression a particular power to help us change the way we feel. By being mindful in choosing our posture, we can actually help ourselves change the way we feel, develop more confidence and re-energize our bodies. This mindfulness exercise experiments with the simple act of standing and invites the listener to be aware of how it feels to take a strong upright posture.
When we are experiencing mental or emotional crisis, it can be overwhelming, to the point that our brains actually stop thinking effectively. Some people take actions like hurting themselves or others in order to cope; others may experience thoughts like "this is intolerable" or "I can't do this!" . This mindfulness exercise is for those crisis moments . May it to help you find a bit more calm so that you can then reorient yourself to taking effective action.
No one can be perfect - we are all human - and yet many of us hold ourselves to unrealistic standards. We might think that we should be able to do better, that we shouldn't feel the way we do or that we should be ashamed of ourselves for how we are struggling. Do you notice all the "shoulds"? In the words of Albert Ellis, you are "shoulding" all over yourself. The concept of self-compassion, as discussed by Dr. Kristen Neff, uses the three principles of mindfulness, kindness and common humanity to help us approach our own pain and suffering in a way that is compassionate, and life-changing. If you would like to learn more about self-compassion, I would invite you to check out Dr. Neff's website at https://self-compassion.org.
Perspective is a powerful thing. It can be the difference between feeling grateful or feelings resentful, between feeling lonely or experiencing solitude, between reacting in a loving way or a selfish way, and the list goes on. This meditation invites you to take a new perspective, one of curiosity, as you explore the environment around you in a way that you may have never thought about before. Notice for yourself after you complete this exercise how you feel after having engaged in a new perspective.
When we are surrounded by uncertainty and change it can be easy to get swept away by anxiety, worry and our own emotions. The mountain meditation was originally created by Jon Kabat-Zinn, and uses the imagery of the mountain experiencing the seasons to help people find their own place of grounding and calmness in the midst of change.
Sometimes the most helpful way to cope is to take a mini-vacation from your environment. This peaceful place exercise gives you the ability to soothe yourself simply by the power of observing the five senses within your own imagination. Try this exercise to give yourself a safe haven you can visit anytime you need to calm yourself or find a moment of peace.
This mindfulness exercise uses perspective of curiosity to develop an awareness of our bodies. This awareness can be helpful in guiding in noticing and regulating our emotions, and can help us become grounded and reach a state of wise mind. Please note, that for some people this can be an uncomfortable exercise, particularly if you have a history of trauma. Some parts of the body may be numb or uncomfortable or painful to notice. If this happens, you don't have to linger in those spaces; simply breath in to the place, exhale and continue on.
Sometimes we think that our emotions are caused by situations that are out of our control. In actual fact, there is usually a connection between what thoughts we entertain to interpret our circumstances and the corresponding emotions we feel. This meditation uses the imagery of leaves on a stream to help us learn how to not get hooked by these interpretations but to rather accept thoughts and emotions as they come and let them go just as easily. In doing so, the emotional intensity and chaos we experience from our thoughts is lessened, allowing us a safe place to simply be.
This walking meditation brings mindfulness to the simple act of walking. This type of practice can be particularly helpful if the body is anxious and having trouble sitting still. You don't have to be sitting still with your eyes closed in order to practice mindfulness. It can be done no matter where you are or what you are doing. Mindfulness is being able to non-judgmentally direct your awareness and attention in the present moment.
Sometimes we can get so caught up in our thoughts, to-do lists, worries and agendas that we forget to take the time to stop and notice the world around us. Engaging the five senses is a very simple way to bring yourself back to the present moment, and maybe introduce a little bit more calm into your life. This exercise explores the five senses in a myriad of ways. If you find yourself drawn to a particular sensation in the course of the exercise, feel free to pause for a moment to explore that experience further. If you find your thoughts being drawn into reflection or memory, notice that happening and choose if you want to delve back into your thoughts to relive that memory, or if you want to return to your senses and continue noticing the world around you in the present moment.
Sometimes we get so caught up in the chaos around us that we forget to breath. Breathing is one of the most simple things that we can do, and yet can be a difficult thing to pay attention to. This meditative exercise invites you to bring some of that simplicity back into your life by simply focusing on the breath.