Mindfulness practices are practices that allow us to focus our attention in the present moment, which is great for relieving stress. To be in the present moment, you must let go of things from your past. Learn from things in your past and let them go. Forgive everyone that has hurt you in the past. That doesn’t mean you condone or allow yourself to be hurt by others. It just means that you accept what has happened and you are ready to move on with your life.
Also, to be in the present moment, you must let go of worry about what will happen in the future. The fear of the unknown can paralyze you and keep you from living in the present moment. Here are five powerful mindfulness practices that can have a profound effect on your life.
1. Observe Your Thoughts
Life is often so busy and hectic that we become unconscious to all of the thoughts that we think every day. As reported by the National Science Foundation, we have about 60,000 thoughts per day and about 80% of thoughts are negative. When we live most of our lives unconsciously, then we give up the power of conscious choices. It is our conscious choices that give us the power of changing our thoughts to be more positive.
One simple mindfulness practice is to observe your thoughts without judgment. Just notice what thoughts you are having at any given moment. You may catch yourself being negative. Just accept it and don’t try to force your thoughts to be a certain way. Just observe and accept. Don’t judge yourself. Don’t criticize yourself. The conscious act of observing your thoughts without judgment has the power to change your unconscious thoughts over time.
2. Abdominal Breathing
Focusing your mind on your breathing in the present moment is a powerful mindfulness practice. It can reduce or stop a stress response and it can induce a relaxation response. Abdominal breathing is performed by slowly inhaling deeply into the abdomen and allowing your abdomen to move outward. Then as you slowly exhale, allow your abdomen to move inward. You can count your breath cycle. Inhale, exhale, 1. Inhale, exhale, 2. Repeat this practice for 5 to 10 minutes to start. If you lose your concentration and forget your count, just return your focus to your breathing and start from 1.
3. Walking in the Park
Walking in the park is not only a great way to connect with nature, but it is also a great way to be in the present moment. It can be considered a walking mindful meditation. Feel the warm breeze on your face. Notice the living animals and insects that cross your path. Here the buzz of the bees as they fly by. Connect with nature with all of your senses.
4. Tai Chi
Tai Chi has been called meditation in motion. It is a great exercise that can help your balance. It can induce a relaxation response. You become the movement rather than thinking about the movement. Feel the energy flowing through your body. You practice Tai Chi in the present moment.
5. Qigong
Qigong can have both exercise or movement and sitting meditation. Both are great mindfulness practices. Qigong is a great way to balance the mind and the body. As you practice in the present moment, you relax into the practice. You open the energy channels in the body.
It is important to understand that no matter which mindfulness practice resonates with you, the key to achieving the most benefits is a consistent daily practice. There is no substitute for practicing.
And as always, if you have any questions, you can either leave a question below or ask a question on our contact form on our contact us page. I will try to answer every question as soon as I possibly can.
If you would like more information about Qigong, contact me at http://www.InnerVitalityQigong.com/contact.html. Also, you can begin with one of our home study kits at http://www.InnerVitalityQigong.com/home-study.html. Great things are coming to Inner Vitality Qigong and I hope that you can become a part of our journey along the path of Qigong.
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