Live Balanced Life with Mindful Meditation..

As we get to know that Mindfulness is a quality of being in the present moment, while steadily acknowledging feelings, thoughts, and physical sensations in nonjudgmental way.

Following are some techniques that we need to learn first. These are the main pillars of mindfulness meditation. So practice these techniques more to learn mindfulness meditation.

While meditation, we are training the mind to stop being easily distracted and instead be more focused on the present moment. Using the body sensations (breath or smell, touch, sound, vision, taste) as our anchor at the moment, we simply sit and learn to let thoughts and feelings come and go.

Following are the techniques

01: Mindful Breathing

02: Body Scan

03: Visualization

04: Noting

Welcome to this session on Attention. When we are focusing on one thing then all the resources in our brain start working at that particular thing. So it’s very important skill to choose, where our attention should be. By practicing mindfulness exercise we are doing the same.There are two kind of attention. Focused attention and open attention. In focused attention we are concentrating on a single object at a time.it can be anything like breathe, touch, sound or anything that you can concentrate. When we are doing so and Thoughts come to our mind, we have to seethe thoughts, acknowledge them and again bring your attention back to the object.While in open attention you have to be aware of everything around you. Like at the same time you should aware of the surrounding and inside you. We can choose any sense organ for practicing this meditation..

HI, and welcome to this session on thoughts. .. Our brains main function is to think.In our daily life various kind of thoughts come in our mind. Arising thought in brain is one kind of electro chemical reaction. We can say that thoughts plays a significant role in our existence on this planet earth.Choosing where to think and where to step back is the most important skill that everyone should  have to learn. Most of the time we are living in auto pilot mode.I.e.we are not aware that what we are thinking. That’s why negative thoughts take our control and it badly affects our body.Our body and mind are connected with each other.Whenever thoughts come in our mind then there are some sensation in our body also.Like when we are thinking of some horrible situation, then it create emotion that is fear and in response body gives reaction.i.e.our heartbeat increases, our breathing speed also increases.When we learn to see towards this body sensation and thoughts without judging then actually we are rewiring our brains response system.This is called as diffusing yourself from your thoughts.Today we will work on some negative thoughts that troubles us. It can be anything like I have failure in life, I am not good looking or I don’t have luxurious life...there can be infinite list of thoughts. So just took any thought that make you uncomfortable.

Hi, and welcome to this session on emotions.Everyone wants to be happy every time. But according to mindful theory it’s not natural. We can see that things are always changing and that’s completely natural. So the same rule applies to our emotions also.Human body is connected with sunlight. So we can feel mood swings in day. In the morning with full of sunlight we feel refreshed and in the afternoon we feel quite sad.Experiencing emotions without reacting to them this is what we need to do. When we feel anxiety,our body reacts to that emotion. We have to see that body sensation and notice how much time that sensation are there. Deep breathing is the technique we are going to use when we are experiencing emotions that makes us uncomfortable

Hi and welcome to this session on compassion meditation. In this session we will be using visualization technique. In which we will bring image of people we like and we don’t like. People we know and don’t know.The intention is to think good about them.Concentrating on their happiness,we learn to let go  the grief in our mind.

Hi and welcome to this session on Managing anxiety. Understanding anxiety is the first step towards managing it. Actually anxiety is our body’s natural response to stress.It’s a feeling of fear about what’s to come.People who always live in the future or always worried about the future have more chances of anxiety.It doesn’t mean that you don’t have to plan for future. Of course you have to plan for your career and retirement life. But if you are only planning for the future without investing in present then that will be only day dream and your body will have worst effect of anxiety. Through this meditation,we will be familiar with the thoughts which makes us anxious.We learn to be with them and let them go without reacting to them. In doing so, we learn two important things:thoughts do not define us, and thoughts are not real.By doing so we will change our relationship with that anxious thought and we will be able to differentiating between useless and useful thought. During this meditation we learn to bring our attention to physical sensations when we are in loop of anxious thoughts.We are not getting rid of anxiety. There is no way to do that. In fact some worry about future is necessary, so we are just changing our relation with it.

Hi and welcome to this session on anger.Mindfulness theory says that anger is a energy which is neither good or bad. The anger can be destructive when we engage with it and we fuel it. When this emotion arises then first we caught in to it and then we react to it through speech or act.In this meditation we are learning to identify this emotion without stepping in to it.Anger can be healthy emotion if we can channel it in appropriate way.In this meditation we will be using technique called focused attention where breath will be work as barometer. When we caught in anger. First be aware of it without giving any mental and physical reaction.Just be with that though non judgmentally and gently bring your attention back to the breath.

Good sleep is the key for happy and healthy life.If you can’t sleep well then in next day you can’t feel focused and productive.Good sleep helps to improve your mood and memory. it strengthens your immune system, and reduces the risk of heart disease.When you sleep better, you feel better,and you’re kinder to others. Research shows that after a good sleep, you’re likely to feel less anxious and more confident.Following are some of tips that can be helpful for better sleep along with the sleeping meditation.1.A comfortable cushion and mattress is needed for better sleep.2.Your bedroom should be clean, cool and dark.3.Avoid tea, coffee or alcohol before sleeping.4.Listen your soothing favorite music before sleep rather than listening to news.5.Get regular physical exercise.6.Set steady sleep schedule and follow that strictly.Happy sleeping!