Mindfulness exercises allow you to be able to identify, tolerate and reduce difficult, painful and even frightening thoughts, feelings and sensations. Mindfulness gives you back some sense of mastery over our thoughts and feelings. Rather than having the sense that you are being pushed around by your feelings and thoughts you learn to be able to have some agency over them.
So what is this thing called mindfulness? Below are some definitions:
- The awareness that emerges through paying attention on purpose, 현재의 순간에, and non-judgmentally to the unfolding of experience moment to moment (Kabat-Zinn, 2003).
- The non-judgmental observation of the ongoing stream of internal and external stimuli as they arise (Baer, 2003).
- Keeping one’s complete attention to the experience on a moment to moment basis (Martlett & Kristeller, 1999).
Put simply, mindfulness is as simple as becoming aware of your here and now experience, both internally and in the external world around you. It gives you a space 현재의 순간에 to be able to more safely deal with the distressing and painful memories of things that might have happened to you in the past. It also allows you to look at and plan for the future, even when you might have fearful thoughts about things that haven’t yet happened, from a secure position of knowing that you are in the present moment. 사실로, we are never NOT in the present moment – we just lose track of that fact quite often.
Sometimes it is easier to understand something in terms of what it is 아니. Here are some examples of mindLESSness:
- Breaking things, spilling things, clumsiness, accidents because of carelessness, inattention or thinking about something else.
- Failing to notice subtle or not-so-subtle feelings of physical discomfort, 고통, tension etc.
- Forgetting someone’s name as soon as you hear it.
- Listening to someone with one ear while doing something else at the same time.
- Getting so focussed on goals that I lose touch with what I am doing right now.
- Getting lost in my thoughts and feelings.
- Being preoccupied with the future or the past.
- Eating without being aware of eating.
- Having periods of time where you have difficulty remembering the details of what happened – running on autopilot.
- Reacting emotionally in certain ways – feeling like an emotion just “came out of nowhere”.
- Daydreaming or thinking of other things when doing chores.
- Doing several things at once rather than focussing on one thing at a time.
- 식사 같은 것들로 자신을 산만, 알코올, 포르노, 약제, 작업.
당신은 일부 또는 심지어이 일의 대부분의 시간을 할 경우, 그때는 아마 인류의 일반 회원.
마음 챙김 연습
우리는이 섹션에서 다운로드 할 수있는 마음 챙김 전략의 번호를 제공 한. 이 페이지는 다운로드 할 수있는 오디오 마음 챙김 연습을 포함, 또한 PDF 파일은 당신을 통해 읽을 수 있습니다. 당신은 CD 또는 직선 iPod 또는 MP3 플레이어에 다운로드 할 수 있습니다. 당신에게 가장 도움이 보이는 것을 사용. 잠시 동안 녹음을 사용 후에는 그냥 그들없이 마음 챙김 연습을 쉽게 찾을 수 있습니다. 당신은 당신이 찾을 수 있습니다 자신의 마음 챙김 전략을 개발 당신을 위해 그 일을 잘.
- 외부 세계의 마음 챙김
- 먹는 마음 챙김
- 마음 챙김 걷기
- 마음 챙김 호흡
- 바디 스캔
- 외부 세계와 호흡
- 생각의 마음 챙김
- Thoughts, 몸 감각과 감정
- 연민 마음 챙김
- 산 명상
- 대체 콧 구멍 호흡
- 신체적 불편의 마음 챙김
- Mindfulness of Difficult/Painful Thoughts
- 빈 그릇 명상
주의: We would like to express our appreciation to Kent Smith and Janine Hills for the development of these valuable resources. Should anyone wish to purchase a complete CD of these Mindfulness Exercises, please contact us with a return email address and we will pass your enquiry on to Kent.
Another great website discussing the value of Mindfulness is Jim Hopper’s page on Mindfulness and Kindness at www.jimhopper.com/mindfulness.