Day#2 | Why Mindfulness? The Benefits

As Mindfulness is a moment-to-moment awareness of one's experience without any judgment. This means being present in the moment, with a feeling of total attention + acceptance. Some of the potential benefits of mindfulness include lowering stress, decreasing depression, improving memory, and strengthening your relationships and attaining higher levels of happiness & holistic well-being.

In psychotherapy, mindfulness training is regularly used as a tool to treat depression, anxiety, and stress.

Increasing one's mindfulness can result in innovative insights, improved concentration, and a number of intra/inter-personal benefits, supporting continuous personal growth.

Some of the self-applied benefits are self-control, objectivity, enhanced flexibility, equanimity, improved concentration leading to better performance and mental clarity, higher emotional intelligence and the increased ability to relate to others and one's self with awareness, acceptance and appreciation.

The most studied form of mindfulness practice and training is called Mindfulness-Based Stress Reduction (MBSR). Many psychologists use MBSR for treating their clients and removing their stressors.

What are the Foundational Elements of Mindfulness?

3HS & CircleX Experts has highlighted the distinct components or elements at the core of mindfulness practices for Head-Heart-Hands alignment with ‘The Source’. They are also essential elements for achieving your pure potential possibilities

They are, focused & Accurate ATTENTION, open & Automatic AWARENESS, and complete & Authentic ACCEPTANCE followed by Abundant APPRECIATION for ‘ALL THAT IS’.

The Mindfulness Micro Retreat leads you to know, learn, understand and apply the simple steps to nurture and strengthen these Foundational Elements and connect with ‘The Source’. The Abundant, Happier and Meaningful Way to unleash your 100xPotential Possibilities in Life & at Workplace.

Mindfulness is a skill too. Like any other skill, becoming more mindful takes consistent practice.

Day#1 We Practiced Mindfulness with the help of our Breath - the breathing process

Today we will LEARN about the FEELING (Touching) EXERCISE. During this practice step we'll FOCUS on our feeling process, use it as a medium to ground ourselves in the PRESENT MOMENT.

FEELING (Touching) EXERCISE

We are feeling regularly when we hold/touch anything in our day-today life. The sensations of touching are always present with us. Now we are consciously using that experience as a medium to help us Practice Mindfulness. It is used as a tool to help bring our FOCUS on Present Object in hand.

Collect few objects, easily available. We will take the help of objects such as currency coins, stones, feathers, different textured clothes, fruits/vegetables or anything else that might be available and good to touch/feel.

TASK#2: Start by settling into a comfortable position and allow your self to relax. You can spend few minutes to practice Day#1 Exercise too.

Now Pick one of the object and spend some time to closely notice how it feels in your hand.

You can start feeling its texture or just try to notice its hardness/softness with a gentle touch or pressing. Begin to notice its shape and size. (Don’t see it at this point. Close your eyes and try to feel its shape, the angles, the curvature.)

Feel all its unique properties/points. Place it back gently.

Now Pick the second object and repeat all the above steps. Notice its texture, firmness, flexibility, shape, size etc. Do all what you can do to feel its properties.

Don’t compare it with previous object. Just Focus on the present object. If mind wanders, bring it back to present moment.

REPEAT the step with many different objects. One at a time

Do not try to Control the Observations. Be with the object as sincerely, as completely, as possible. Nothing else exists at that moment, only the object in your hand and you. Just observe (feel) the object, one at a time.

Now we are being in conscious awareness of its presence, sensations and its existence during the whole process. If you feel bored or frustrated, just take it as a passing thought and bring back your attention to the task. Continue the Process till your practice time ends or until you are ready to go to next step.

Let’s DO IT NOW | Take a PAUSE from reading and Practice it now.

BE MINDFUL | Keep your Attention & Awareness on Feeling Process

Everyday we touch numerous objects and every time that brings a distinctive experience. Unfortunately we are more tuned to remember the bad experiences, while forgetting the good ones. We seldom take time to observe and even appreciate their presence in our life.

Mindfulness brings the moment-by-moment awareness of our physical (body sensations), mental (thoughts), and emotional (feelings) experiences with total acceptance and appreciation.

Start Acknowledging that and start expressing gratitude for their existence and utility. It not only add more meaningful relations but also subtle attraction of those elements in our lives.

Remember: We enhance and magnify what we start focusing on, by paying undivided attention.

Use this understanding with living being first. When you do a hand-shake or touch someone, human or pet animal or even a plant, try to bring your conscious attention and awareness at the point of touch. You’ll experience a unique difference. Just Do It and Grow your relationship. Life becomes amazingly awesome. Give it a try. This is a subtle way to Achieve 100xPotential in Life/Work

Important Point:

1. Reading is not enough. Plan and Practice it regularly.

2. It is normal that we'll lose the focus when our mind will wander. Simply bring your attention back into the moment by refocusing on your task, again and again.

For beginners – Start this Practice for 1 minute and slowly add 30 seconds when you are able to maintain your focus for complete 1 minute, without any break or distraction.

Keep adding new objects on every successful completion till you reach a level of undivided attention for 10 minutes/object

3. Write down your Reflections / your Observations for clarity.

4. If you can achieve this Second Step successfully, you can do anything in life. If you decide to practice that task into simple, smaller steps in your day today life (holding the brush, combs, door handles, bags etc etc.
   
   Celebrate the Success of Being Mindful. Share it with others.

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Thanks for your time and energy.
Be Happy & Abundant Always | Enjoy your day

Gopi Krishan Bali :)