Submitted by Wally Lazaruk
Mindfulness defined as “sustained present-moment awareness” helps you to improve your attention, awareness and focus.
The practice of mindfulness benefits your physical and mental health through reduced stress, less depression and anxiety, a positive mood and a greater sense of hopefulness.
An important practice in mindfulness is steadying the mind. A steady mind is centered, present, aware and attentive to what you are doing and to what is happening inside you and around you.
To steady your mind, Dr. Hanson emphasizes five factors:
- Form the intention to steady your mind.
Find an object of attention: e.g. sensations of breathing perhaps at one location such as the nostrils or abdomen.
Consciously choose to sustain your attention on this object. “Stay with it.” - Relax and calm yourself.
Find a posture that feels comfortable and alert.
Take several breaths in which the exhalation is as long as or longer than the inhalation.
Be aware of any tension in the body and try to let it go.
Keep easing and resting. - Feel a positive connection with others.
Bring to mind someone you care about.
Focus on the warm-hearted feelings of caring, compassion, friendliness or appreciation.
Breathe warm feelings in and out of the heart area. - Feel as safe as you reasonably can.
Feel that you are all right at this very moment.
Be aware of protectors around you: e.g. building you are in, good-hearted people
nearby.
Be aware of the strengths within you. Feel calm and strong.
Let go of needless tension and anxiety.
Notice how feeling safe helps you be more stably present.
- Feel grateful and enjoy the experience.
Note one or more things for which you are thankful: e.g. loved ones who have helped you along the way, things you have been given, the gift of life itself.
Focus on the feelings of gratitude, and related feelings of gladness as the object of attention.
Enjoy having a steady mind and being securely present.
To practice being present, pick an object of attention such as your breath, a word such as peace or a feeling such as gratitude and stay in touch with this object for at least 3 minutes. Every time your mind wanders, simply acknowledge where it went and then
gently escort your attention back to the object of attention.
“Be patient. Good things take time.”
Prepared by Wally Lazaruk, April 2023
References:
Meditation + Talk: 5 Ways to Steady the Mind
https://www.rickhanson.net › From the Blog
Six Ways to Steady the Mind – Dr. Rick Hanson
https://www.rickhanson.net › From the Blog
