TRANSFORM THE WORKPLACE, ONE MINDFUL LEADER AT A TIME
If you’re new to mindfulness & meditation, it’s natural to have many questions. These answers may easeyour mind and help you practice with more confidence.
How to make meditation a daily habit?
First, apply mindfulness in daily activities such as mindful listening, eating, walking, emailing, sporting, gardening, parenting etc. When you can experience some of its benefits, you will be motivated to dedicate time and space to practice it every day, similar to going to the gym for your work out.
Second, find a teacher, a group of practitioners, even an online community to have guidance and support for your practice.
Third, use a guided meditation app to track your progress and practice anywhere, anytime.
How to deal with pain, in the legs, back etc.?Bringing mindfulness to physical discomfort is similar to bringing presence to emotional difficulty. Let your intention be to meet the unpleasantness with a gentle attention, noticing how it is experienced in the body and how it changes. Breathe with the experience, offering a spacious and kind attention.
How long should I meditate every day?
Make it very easy and natural for you. Start with just five minutes once or twice a day, then increase by five minutes a day until you reach a length of time that you can commit to on a daily basis.
Meditation Apps, such as Insight Timer, Mindfulness Bell etc., are very useful to help you keep track of the time, and having the bell to tell you when to stop.
What if I feel sleepy?
Sleepiness is a common experience which can be explained in several ways. First, you are simply tired. Second, you are so used toa fast-moving life that when your body gets still, the mind immediately thinks, 'It must be time to sleep!” Third, you may be too relaxed without sufficient alertness so the mind begins to sink into sleepiness. Hence you can strengthen attention to the in-breath, adjust your posture, open your eyes, or shift to standing or walking meditation.
What if I can't follow the breath?
Try placing your hand on your belly to further stabilizing attention to your breathing. Alternately, you can choose another anchor, like sounds, body sensations, or the breath combined with body sensations. Experiment with what works for you.
Is there a particular posture for meditation?
Depend on different techniques, there may be sitting, standing, loving postures. For a beginner, you may start with a sitting posture.
Sitting in a chair is fine, as is sitting in a cross-legged posture on the floor. The important thing is to listen to your body and do your sitting, standing, walking, or lying down meditation in a way that supports both relaxation and alertness.
Here are some useful tips for sitting posture:
Sit in a way that allows the spine to be upright and relaxed. Eyes slightly close or gaze down. Allow the shoulders to relax back and down. Rest the hands on the thighs or in the lap. Allow the back of the neck to lengthen and the chin slightly tuck in. Soften the front-head, eyebrows, eyes, jaw, tongue, and throat. Release tension on the chest and belly, allow breathing to be natural.
How to quiet the monkey mind?It’s important to know that getting rid of thoughts is not the purpose of meditation. Rather in meditation you learn to observe the monkey mind without being lost into it or identifying with it. You can do this effectively by assigning another task for the monkey mind. For example, watch the breath, count the breath, or label the thought.
Do I need to believe in something to start with?Mindfulness is grounded in neuroscience with well developed techniques, you do not need to be tied to any belief system to start with.
Thiền tỉnh thức là gì?
Một định nghĩa có thể dùng để mô tả về Thiền tỉnh thức theo Báo cáo của Mindful Nation UK Report:
“Thực hành tỉnh thức là đặt sự chú tâm của mình vào những gì đang xảy ra ngay lúc này trong Tâm trí, Cơ thể và Môi trường bên ngoài với thái độ Tò mò và Tử tế.”