#309 ” 3M Exercise”

                                   “3M Exercises” Multi mini mindfulness

This week talk is practical. How to practice mindfulness at any moment, any time, anywhere on anything.

Remember that the beneficial impacts of mindfulness are cumulative with practice even if it is not formal sitting /walking meditation.

Focusing actively on anything is mindfulness practice in its spiritual sense as long as you stay away from any analytic process, judgment or decision. Otherwise, we are just thinking for the purpose of achieving a goal. Spiritual mindfulness has no practical objective but to observe.

When we pay attention for few sec. or min. on x, y, z and as described, we are creating a short in our bioelectrical circuits of our brain/mind. The torrential flow of thoughts (~100,000/day) is stopped because the mind/brain cannot deal with 2 thoughts at the same time and must focus on x, or y or z.

Mind and brain are one unit observing reality.

All 100 billions of neurons and trillions of connections are all focusing on a single object whatever it is.

After the theory, the practice.

Using one of our 5 senses is an excellent practical tool to practice mindfulness during the day because our mind/brain is extremely sensitive to its sensorial inputs, which will take priority if you decide touse one of them.

You may pick seeing, hearing, touching, tasting or smelling for few seconds, one or two minutes several times during the day, anywhere.

These sensorial focus points are infinite. Here are few examples:

 Paying attention in a mindfulness way to:

      Feeling the ground or counting the steps while walking in the house or outside.

     Listening to any sound at home such as the water in the shower,  in your cars or even noises  at work

     Eating in a mindful way by moving or arms slowly, smelling, tasting, chewing and swallowing. 

     Watching something around you such as color, sky, moving clouds, trees,

      Feeling the wind, the temperature.

     Touching something such as your skin by joining your hands your hands, touching your desk, the wheel of your car, your presto card, what you are wearing,etc.

      Smelling the air, the food, the grass, the train, your car,

      Tasting your coffee or any drinks.

     Using your non-dominant hand for short and easy tasks. You are rewiring your brain by enhancing   your prefrontal concentration circuits

      Feeling the fresh air entering through your nose.

When practicing, remember this key factor. You are bringing your usual wandering and restless mind where your body and what he is doing.

Mind and body become one unit experiencing the concrete reality of the moment, the only existing one. No more dissociation between what you are doing automatically and what your mind is thinking in  its continuous and various  fictional space-times.

This is called awakening. You are making the miracle of just being, that is pure consciousness in the present moment.


#307 MEDITATION during difficult times

                 Meditation during difficult times

Even during “normal times”, practicing solo daily meditation is not easy if not, sometimes, impossible.

It requires commitment, time, discipline and a non-judgmental approach to your practice. 

Trying to sit still and being mindful to our breathing as an anchor to tame our restless mind is challenging all the time and for everyone.

Struggling during meditation is an integral part of meditation.

Only by controlling our struggling against our monkey mind jumping from one thought to the next we progress in the practice of meditation and in the quality of how we perceive our feelings and life in general.

When we are in the middle of difficult times such as presently with the covid 19, daily solo practice

Our mind is continuously worried about job, money, social interactions, confinement at home,risk of contamination, shopping, paying bills, when it will be over, etc….and the media are virus addicted.

The lack of group meditation has also a significant negative impact not only on the practice ofmindfulness meditation but also the social interaction before and after session.

So: what to do?

It is during these challenging times, when the mind is running around non-stop that meditation will help you greatly as long as you have the will to start.

The first few minutes is the most challenging time because the mind in on fire and focusing on ourbreathing will last only few seconds.

Don’t give-up. If you do, start again later in the house or outside.

We still have meditation Wed. 7pm and Sat.10:15am .

If you commit yourself to this schedule, you will appreciate how “collective consciousness” can be effective in helping you focusing better and longer.

You can contact me anytime.

See you all sometime. Everything is transient.    J