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TWO-MINUTE MOMENTS
 

Our busy lives often have us thinking more about tomorrow and yesterday than where we are right now. It's when we're in this moment that we are truly experiencing our life. Become aware! Become alive!

 MINDFULNESS

DID YOU KNOW?

BEING PRONE TO ANGER CAN BE A STRONGER PREDICTOR OF DYING YOUNG THAN OTHER TYPICAL RISK FACTORS.

From Emotional Intelligence, Goleman,

THE STRESS RESPONSE

TWO MINUTE
MOMENTS
STRESS AND THE FIGHT/FLIGHT RESPONSE Why stress about stress?
MEDITATION AND THE RELAXATION RESPONSE Why does meditation matter?
BREATH Easy steps to a healthy breath.
MINI-RELAXATION Can't take a vacation? Try this!
MINDFULNESS Become aware! Become alive!
FOCUS WORD MEDITATION Simple instructions to guide you into meditation.
ENERGY MEDITATION
A Chinese method of energizing from the inside out.
GUIDED IMAGERY Use your mind for peace of mind.
GOOD MORNING Start the day with gentle movement and energizing breath.
COFFEE BREAK Instead of re-caffeinating, how about re-energizing?
GOOD NIGHT A final thought, a deep breath, good night.
 


MINDFULNESS

by Dr. Carol Renaud Gaffney

The phrases "mindfulness" and "being present in the moment" may be new for many of you. The concept is not new. "Take time to smell the roses" is a phrase often used for reminding us to take pleasure in the simple things in life. It is so easy to be worried about the future to regret our past or to be so absorbed with what has to be done or that which isn’t getting done, that we forget to "be" — we forget that the only time that we really have is now. We can become so focused on our responsibilities that we lose the awareness of the wonder that our children are, that our families, are, that we are. We can take for granted or even forget that our very breath and ability to move and to respond emotionally are miracles. We can become so absorbed in the doing that we lose the sense of self that is the experience.

Preparation

Practice mindfulness. Living a mindful life will become more natural with practice. Become aware of yourself as you perform the tasks of the day from brushing your teeth and washing the dishes to sharing your meals, helping with homework and reciting evening prayers.

Be aware of feelings: happiness, sadness, joy, pain, fear, relaxation. Realize that the difficult, or "bad" feelings are just as much a part of life as the easy or "good" feelings. Each task, each experience, regardless of how seemingly mundane is important. The sum of these tasks and experiences defines your life. Open your eyes and see — open your ears and hear — open your heart and feel — open your mind and know. Expand yourself as your experience of yourself increases.

Practice

Plan to take time from your day or take a day from your week and become more aware and mindful of the moment. As you go about your day be aware of each experience and feeling. Try this with your food — with a raisin, a chocolate bar, or a cup of coffee. Imagine being mindful of eating a candy kiss. Feel the paper… listen to the sounds of the unwrapping. Place the kiss in your mouth. Feel it on your tongue and be aware of your tongue naturally responding. How long does it take you to eat the kiss when you are mindful of it?

Prepare food with care and attention. Be aware of the efforts that have gone into bringing food to your table. Be aware of how interdependent we all are — from the farmer who sowed the seeds to the checkout person who bagged our groceries. Taste your food. Savor it..

As you go about your tasks be mindful of the experience. When you wash the dishes, you can be mindful of the task and the reason for the task by reminding yourself of the meal the dishes held and who has eaten from the dishes.

As you pick up socks for the laundry, be aware with appreciation, of who wore them. Become mindful of your work. Understand why you are doing what you’re doing and how it is important. As you breathe, be aware of each breath and its importance.

Appreciate each experience for its own sake and not as something to be done, or to get through to do something else.

Go quietly and experience a walk. Observe the plants and flowers. Smell the air… see the sky…know the beauty of the earth. Take this moment and be mindful. Be aware of your own presence. Be aware of your senses. Notice what you see as you look around. Notice what you hear.

What can you touch from where you are? Is it hard — smooth — soft? Inhale and smell and taste the air around you. You are in this moment. You are in this place in space and time. This is the only time you have and if you use the present moment to focus on the past or worry about the future you miss the now. Take care of the now and the future will take care of itself.

 


TAKE AN ASSESSMENT

The more you know about your style, the easier it is to figure out what naturally stresses you and what to do to relax.

TAKE AN ASSESSMENT

TAKE A DEEP BREATH, RELAX
Stress and strain of daily living got you down? Breathe. Relax. Reclaim yourself and your energy – two minutes at a time.

TAKE A DEEP BREATH, RELAX
MORE TWO-MINUTE MOMENTS


MEDITATION & THE RELAXATION RESPONSE
Have you been wondering about meditation? Well, it’s easier than you think. You just have to get started. One breath, one focus, two moments.

MEDITATION & RELAXATION RESPONSE
MORE TWO-MINUTE MOMENTS
 PEOPLE SOLUTIONS

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