Daily Mindfulness—guidance to implement into everyday living.

1. Course Introduction: Daily Mindfulness: No, no, no, no, no. Welcome to daily mindfulness your guide Teoh strengthening and further developing your sense of self and self awareness. Thank you for being here. There are many reasons why people practice and study mindfulness. Whether you're wanting to feel more calm, you're feeling stressed or anxious. Maybe you're curious about mind body connection or you're just interested in seeing life in a new way. And so, with mindfulness, it teaches us to be more aware and present not only within our bodies, but to be an observation about how we're feeling as we move throughout our days that we're making better decisions and connecting to who we are at the most intimate, authentic level. Mindfulness will help you slow down and help you feel more in your own body, feeling more comfortable in your own skin and confident in your ability to make good decisions for your life. So within each chapter of this program will introduce meditation exercises will focus on new topics that you can implement into your day to day life and really give you a supportive, structured guide that you can start to fold into how you function on a day to day basis, starting with exactly where you're at. So the great thing about mindfulness is you don't have to pretend to be in a certain place or a certain person. You can apply these tools and techniques with exactly how you are today without changing anything. This is powerful work that will ultimately help. You better connect and strengthen your connection with who you are helping. You better understand why you do the things you do and move from a place of authentic truth , ultimately helping you be the happiest, healthiest version of you. 2. Chapter 1: Overview: No, no. Now, now! Oh, no. Oh, no. Welcome to Chapter One, an introduction to mindfulness and developing a relationship with your present self. Your course work within this chapter will be focused on examining your present relationship to self along with an introduction to authentic breathing, a tool used to connect to your body as we move through each assignment. Allow for some reflective time before and afterwards. Thanks for being here. And congrats on choosing to take this time to better connect with who you are. These skills can take some getting used Teoh. But with practice and patients in a compassionate attitude, you'll be implementing them throughout your daily lives in no time. 3. Chapter 1. Introduction to Breathing Well: so learning to breathe may feel counterintuitive as it's something that we do naturally in order to survive. But in reality, most of the breast that we take throughout the day are short and shallow and function on that same autopilot concept that we had talked about the beginning of the program. So for this homework assignment, we're going to be working on developing what's called the authentic breath, which is really just practicing, breathing in fully and intentionally. So to give you a new introduction to the breath, we're going to take her palms and place them on our ribs. Okay, think about like you're holding your bra straps, sports bra straps, and as you inhale, breathe through your nose, feeling those lungs wide and into the hands. And then as you exhale, breathe through your mouth like you're making a swish. Sound all right? Inhale nice and wide into the palms. Filling the lungs with air exhales good. So these long, full inhale exhales are extremely effective to help us drop into our body to help slow down and to help calm the nervous system in moments of fighter flight. Okay, as we move further from the autopilot way of being. We move into a less reactive way of being in more of responsive so that we're better able to make decisions that are grounded and supported in a way that we can feel stable in instead of just jumping from one moment to the next. 4. Chapter 1: Breathing Exercise, The Authentic Breath: close your eyes and soften your face. I'm gonna breathe in naturally through your nose. And when your lungs are full, wait until the body wants to exhale. Pucker your lips. Breathe out silently through the lips. 80% finish the last 20% of the exhales through your nose. Wade into the body. Wants to take another breath and then repeat the cycle, focusing on the breathing. So we're gonna inhale through our nose until the lungs air full. Hold the breath. Pucker your lips silently. Exhale 80% pause. Finish the last 20% of the exhale through your nose. Wait into the body. Wants to take another breath. Inhale through your nose until the lungs are full. Hold the breath. Pucker your lips. Exhale through your mouth. 80% pause. Finish the last 20% of the exhales through your nose. Wait until the body wants to take another breath. Inhale through your nose until the lungs were full. Wait until the body wants to exhale. Pucker your lips. Breathe out silently through your lips. 80% finish the last 20% of the exhale through your nose. Wade into the body. Wants to take another breath 5. Chapter 1: Mindfulness Meditation, The Meaning of Your Name: there breathing Exercise one the meaning of your name. Close your eyes for a few moments and settle in. Breathe in and out, Inhale and exhale. Fill your feet on the ground supporting you. Fill your belly rising when you inhale falling when you exhale, inhale and exhale. Think about why you are here. What would you like to get out of this time? Some people want to be more calm, connected to self. Have more inner peace. Some to become more playful. Feel more joy. What would you like to gain from this course? What is your intention for the course? Whatever it ISS, let it guide you next. Think of the meaning of your name. If nothing comes, think about what you'd like your name to mean. Would you like it to mean balance? Joy, strength in her piece. Whatever the meaning is, let it become a guiding word throughout this course. Remind yourself of it when you wake up in the morning and before you go to sleep at night, come back to your breath watching your inhale and your exhale feeling into your feet and how they're supporting you on the ground. Inhale. Exhale slowly Open your eyes. Okay, 6. Chapter 2. Overview: Welcome to Chapter two. When working with mindfulness, you'll find that you have everything you need in order to live a happy, healthy life, starting exactly where you are exactly who you are in this very moment. You don't have to try and be someone or somewhere else. Allow yourself to be exactly where you are without changing anything within this chapter will expand on her work from the previous chapter of looking at your current relationship with yourself and start to fold in things that you're already doing on a daily basis, to expand your ability to be present and mindful within those activities. In order to pay more attention to how you're feeling and interacting with yourself and with others throughout the day, the goal is toe. Have you become more present and aware from day to day activities? It's a practice we like to call having a beginner's mind or looking at every situation in every activity that you do with a fresh perspective, having a sense of curiosity and engagement with the present moment so that you're more in tune and aware with how you feel as you're going about your day to day activities when you are seeing something or someone for the first time. You approach that moment with a clear and Uncluttered mind because you don't have any preconceptions about the situation. You're looking at life through a lens that helps you stay engaged and connected with each moment. 7. Chapter 2. Mindfulness Exercise, GPS of The Mind : last week, we focused on what your name means to you, and we began to observe how you feel with yourself in the present moment this week, we're going to build on that reflection, working with the mindfulness exercise called GPS of the mind. The GPS of the mind is about being in the moment fully. It's about practicing being present when you're doing things that you do every single day. So, for instance, when chopping vegetables just be here, it's a practice of watching the thoughts that arise. It's a way toe watch what the mind is dealing and whether or not it's here. It's about the experience of paying attention, feeling poised and curious with the sense of compassion and care for each moment. To further explore the GPS of the mind. Choose any routine that you already have. For instance, taking a shower, brushing your teeth, walking toe work, chopping vegetables for a meal, taking your dog for a walk. Try to be aware of your breath through the entire activity. If the mind wanders, come back to the year breath. If thoughts continue to arise, say to yourself, May I meet this moment fully? May I meet this moment as a friend? This exercise is not about anything else, but being alert reasonably study 8. Chapter 2. Breathing Exercise, Breathing Well : uh, place one hand on your heart in one hand on your belly. Begin to breathe in and out, breathing into your palms. Inhale through the nose. Exhale through the mouth. Feel your heart beating and thank your heart for being there for you all day, every day, pumping your blood and keeping you alive. Fill your belly. Noticed the rising on the inhale in the fall on the exhale. Thank your belly for all of the food that you eat for digesting everything that you need to give you energy throughout the day. Inhale and exhale. Notice the air coming and slightly cooler and slightly warmer. Going out. Fill your feet on the ground supporting you. Fill your belly rising when you inhale falling as you exhale, Inhale and exhale. Sit silently with your eyes closed and allow yourself to be with yourself. Think about how you are feeling right now. How would you like to feel? Breathe out feeling through your entire body. Feel it. Expand all the way to the back of the heart, filling your lungs, and then as you exhale, slowly open your eyes, coming back to the present moment 9. Chapter 3. Overview: welcome to Chapter three, practicing presence and balancing primary foods. Last chapter. We worked on practicing, being aware and mindful within everyday activities that we already do in our lives to help us be more connected within our bodies and be more aware about how we feel for a moment to moment in this chapter, we are going to draw that same awareness into different aspects of our lives, helping us and cover areas that could use a little more attention we call the categorization of these different areas are primary foods. 10. Chapter 3. Introducing The Body Scan: This is the body scan meditation, which is a form of mindfulness meditation. It can help you become more familiar with your body. Learn to work efficiently with body sensations and feelings of discomfort, stress and pain. It will also help you cultivate your power of concentration and be aware of the activity of your mind. The key to using this meditation is simply notice. What is going on in your body, moment to moment, letting go of judgmental thinking, Thoughts and feelings will come and go. Just simply notice without the need to attach. As you go through the practice, try to focus clearly on each area of the body, noticing whatever feelings or sensations arise. If at any time during the meditation you are distracted simply let go and give your full attention to the meditation where you left off. Think of this. Time is a time that's totally set aside for you as an opportunity to feed by yourself and be with yourself fully see if you can allow it to be a nourishing time, a time to give yourself some positivity and to be open to the source of strength and healing within yourself. 11. Chapter 3. Mindfulness Meditation, The Body Scan: uh, so two began. Sit in a comfortable meditation posture, either lying down or sitting in the chair. Allow your eyes to close. Become aware of your body. Become aware of the density weight of your body As you sit in a chair or on the floor. Bring your attention to the natural flow of your breath. Notice your inhale and your exhale. The belly gently rises and then your stomach falls. Think of this breathing as completely effortless. I'd like you to follow the full path of the breath. Feel your breath as it enters your nose, crosses the back of your throat, fill your lungs, expand and feel your stomach rise. Notice the slight pause between the inhale and the exhale and then follow the breath on the Exhale, simply noticing simply paying attention. If thoughts come into your mind, simply re focus on the breath. In practicing the body scan were systematically moving our mind into areas of the body, bringing awareness of a different physical sensation related to the body. So again, just being present is enough. You don't have to deal anything. Just notice what you notice, and if you don't notice anything that's still being mindful and now gently bring your attention to the very top of your head, noticing any sensations you feel at the top of your head, not trying to change or fix or alter your body in any way. Just becoming aware. Slowly move your attention down to your forehead again noticing any sensations or feelings . Become aware of your eyes, the cheeks, your jaw and tongue. Become aware of the throat in the neck. Bring your attention gently to the shoulders, noticing any tightness you might feel. Move your attention to the arms, the hands finally, the fingers noticing any sensations, any feelings If you've gotten distracted and planning your day, I just noticed that your mind wandered. And instead of getting lost in the story, just let go and come back to the body. Gently bring your awareness to the front of the body to the chest, to the rib cage, the lungs and the abdomen. You may begin to sense your own heartbeat. You may begin to notice the rise and fall of each breath, and now gently shift your attention to the back of the body. I noticed the feeling of your spine. Move your awareness to your shoulder blades your middle back and then, finally, the lumbar region of the lower back, noticing any sensations that arise. Just feeling your own body. Gently move your attention to your seat, your waist, your hips, the pelvis. Slowly move your attention to your legs or thighs your hamstrings and down to your knees and slowly bring your attention to your cafs and shins again noticing any sensations that may arise. Move your attention down to your feet. The arches heels the balls of the feet. Notice the temperature of the toes, any tingling. Finally, bring your attention to the entire body as a whole system. Try to become fully present with your entire body. Has he become fully present? Allow yourself to feel completely relaxed, yet maintain your full attention to the present moment when you feel ready. Slowly begin to wiggle your fingers and toes and then gently allow your eyes to open, trying to maintain this feeling of being fully connected to the present moment. 12. Chapter 3. Mindfulness Exercise, Balancing Primary Foods: primary foods or aspects of our life that impact how we feel physically and emotionally but don't necessarily have anything to do with what we find on our plate. Primary foods feed you in other ways, such as healthy relationships, having an inspired career path, even a sense of spirituality. Thes things feed you in your life in a way that makes you feel full. Through an exercise called the Circle of Life. You'll examine your levels of satisfaction within multiple primary food categories. It will help you realize any primary foods that are out of balance, giving you insight on a good starting point to focus on when working towards a happier, healthier, more self aware state of being looking at your primary food circle. Observe the various categories influencing your overall state of well being. One category at a time plays a dot on the line of each, marking how satisfied you are with each area of your life. Adopt towards the center of the circle represents dissatisfaction, while the dot placed on the peripheral indicates ultimate happiness. Once you've placed a dot on each line within each section, connect the dots. This will create a circle presenting an overview of areas that are out of balance with in your life. The divots within the circle give you a starting point or an area to focus on to cultivate a well rounded sense of health. 13. Chapter 4. Overview: so welcome to chapter for wonder. In opportunities over the last three chapters, we've explored various ways for you to better connect with yourself and your true nature through your daily life. In this chapter will build on those tools, working on how we can expand them in a way that you can apply them to how you function with not only your relationship with yourself in your own activities on a day to day basis, but relationship with other people in your life, my cat. 14. Chapter 4. Introducing 4-7-8 Breathing: our final exercise that we're going to learn with this program is one that you could do anywhere at any time without anyone noticing. It is an extremely effective and efficient tool to help calm the nervous system. E stress helping any tense situation and yet one that you could pull from no matter where you're at, use it whenever anything upsetting happens before you react, use it. When you are unaware of your internal tension, use it to help you fall asleep. Use it to deal with. Use it for miles to our anxiety. Anyone. This exercise is called force. 15. Chapter 4. Breathing Exercise, The 4-7-8 Breath: uh, sit up nice and tall. Comfortable position. Exhale completely through your mouth, making us wish sound. Close your mouth and inhale quietly through your nose to the mental count of four. Hold your breath the top for a count of seven. Exhale completely through your mouth. Pickiness. Wish sound to the eight. This is one breath. The most important part of the process is holding your breath for seven seconds of the top . This is because keeping the breath and will allow oxygen to fill your lungs and then circulate throughout the body. It is this that produces your lasting effect in your body. So let's do this round a couple of times together. Empty out all of your breath and then through your nose and hail for one to three for a hold. The breath of the top percentage 65 for three to one opened up. Exhale for eight 765 for three to inhale for 12 three for hold their breath for seven six I for three. Teoh I want open up. Exhale for eight 76 for three to one in half for one Teoh, 34 hold their breath for seven six four three to one. Exhale for 87 six for three to take a quick and help open mouth X hands. No, they could get now. Open optics hair gently returned to the natural. 16. Chapter 4. Mindfulness Meditation, Loving Kindness Meditation: begin toe watch the breath, watching the physical expansion on the in hand in Softening on the Exhale and Haley and Exhale. Start the day with the breath. Think about the people that you'll see today. Visualized the encounter and send it a blessing. Think to yourself. I hope that encounter goes well. May my day be blessed. May my life unfold easily. May I be? Well? May I feel good? Free of all negativity, I send them a blessing. May their life unfold easily today. May baby. Well, may they feel good free of all negativity taken in ham and exhale slowly directing your attention back to your breath, knowing that you must first support and be strong and self before supporting being strong for the other.