Breath Awareness Meditation: A Step-by-Step Guide to Deepening Your Mindfulness Practice.
Multiple processes occur as we interact with ourselves and the world around us. We all possess a fantastic ability that enables us to keep up the appearance of being fully present and engaged in whatever we are doing. At the same time, our thoughts can have us residing in a completely different headspace. Essentially, it's all about keeping up appearances.
Most of us have practically mastered the art of masking and presenting a carefully curated version of ourselves that completely masks the true nature of our thoughts and feelings. It's as if we live in two different worlds in many ways.
We do not think thoughts. We obtain them from conditioning, as well as all that we consume. Everything creates an impression that shapes our thoughts, from the foods we eat to the content and information we expose ourselves, all shape our experience. Its nature and origin can run the gamut, from replaying reels from past experiences that spark feelings of fear, doubt, and worry to projecting our fears onto the future in anticipation of the absolute worst-case scenario.
“All our thinking results from our conditioning; it comes from our accumulated experiences, memories, fears, and hopes. Such a mind is not free.
—Jiddu Krishnamurti
Unlike most annoying external distractions, they arise at the most inopportune times, and you can’t just will them to stop fully. Hence, the more you focus on ceasing your thoughts, the more thoughts will rise in response.
The good news is that we are not our thoughts; we can observe them as they flow into our awareness. Much like the clouds in the sky, we can observe them as they pass through our awareness without reacting to them.
In other words, we do not have to relinquish our power to be at the mercy of the content of our thoughts. Regardless of the nature or origin of our thoughts, when we allow our thoughts to redirect our attention away from the present moment, we surrender our power.
Much like our nearly obsessive attachment to our smartphones, and social media, we each have the power to consciously unsubscribe, unfollow, and disconnect from the thoughts that steal our awareness away from the present.
“The goal isn’t to get rid of all of your negative thoughts and feelings; that’s impossible. The goal is to change your response to them.”
—Marcandangel.com
Why Mindfulness Matters?
Mindfulness calls for us to center our awareness on observing our breath's natural rhythm and flow. This roots us within the present moment, as the breath can only occur within the now. Whenever you feel yourself getting up in a series of disruptive, take a moment to stop, pause, and take a few cleansing breaths through your nose. Taking the time to pause, and breathe, empowers you to anchor your awareness within the present moment, as the breath is an essential function that can only occur within the now.
Our true power lies in our ability to pause and selectively choose what we want to allow to enter our awareness. No matter how challenging it may seem, we can all use the power of awareness, intention, and breath to create new habits that empower us to selectively choose where we would like to direct our attention.
7 Ways to Integrate Mindfulness into Daily Practice
1. Tune-in
Every day some people and things persistently rally for our attention. Whether work, family, relationships, or obligations, it will always seem that our awareness is better suited to anything other than ourselves. Tuning into what we experience within each moment increases our self-awareness of what is flowing through our awareness.
2. Self-Awareness
Prioritizing productivity over self-care can disrupt our well-being. Going within when we feel an intense urge to prioritize productivity over self-care supports us to detach from habits that deny our innate needs.
3. Deep Listening
Listening goes beyond merely using our ears to hear. Our mind, body, and spirit are always communicating with us. We just must tune in to what it’s calling for us to do. This message will likely come from our intuition as it guides us to our highest good. If a feeling arises that you must rest, do less, or designate time for yourself, listen.
“When your body speaks, listen, even when it’s a whisper. Ask for clarity. It will repeat itself.
—Jasofmoon
4. Response
We constantly communicate with our higher selves as it guides us through every moment. When we receive a communication, we must respond in a way that honors our whole selves. Permitting ourselves to prioritize our needs over everything else supports us to remain harmoniously aligned with our bodies.
5. Start Small
As with any new practice, start small. Increase your awareness of any resistance in any area of your life. Don’t deprive yourself by trying to tackle old habits all at once. Observe resistance as it occurs, acknowledge it, and practice releasing all effort to resist what is. Celebrate the small wins from practicing letting go with a degree of consistency, one win at a time.
Start journaling at least one thing you recognized resistance to, and consciously let go each day. Remember that small, consistent efforts result in sustainable habits. In time you will likely find that it is nearly impossible to list one thing. You will likely be rattling off far more than a few things as you put pen to paper or fingers on the keypad.
6. Release Any Guilt
Naturally, there are countless things that you can release. However, whenever you experience difficulty, there will likely be times when your experience feels too overwhelming to find an ounce of mental fortitude to engage in the practice. Guilt will likely follow, as with most things that misalign with what we believe we should feel.
Anytime you feel guilt arising, allow grace and release any feelings of guilt. As with the clouds that float across the sky, any number of things will cross through your awareness that can make you feel guilty. There will be seasons where life is not all rainbows and butterflies as we experience the ebbs and flows of life. Know that it is ok to miss the mark and experience feelings that may not feel comfortable. Permit yourself to release any guilt as often as needed, and know that this is exactly why it’s a practice.
7. Forgive Yourself
Forgiveness is a practice that is largely reserved and emphasized as something we should do for others. However, forgiveness first begins with the self. Sometimes, your vantage point is so clouded by the density of life that it may become challenging not to center blame and guilt on oneself.
Know that beyond every experience lies a lesson. As we grow and evolve, we will make mistakes along the way. Release any feelings of guilt, blame, or shame, permit yourself to forgive yourself, and allow yourself to begin again.
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