mindfulness for everyone

Mindful hub is an online community where you can find support, encouragement, and skills for living a more centered, meaningful life. Our goal is to cultivate an ever growing, changing, and interactive “hub” that will support individuals, groups, and health professionals in the quest to find well-being and contentment through mindfulness.

Mindfulness on Vacation

283405940Want to take your next vacation twice? How about a dozen times? It’s possible relive your vacation as many times as you would like if you practice being in the present moment while you are laying by the pool, hiking you favorite mountain, or seeing the sights. One of the best ways to anchor your vacation experience is to focus on the senses.  This exercise can begin as soon as you book your trip.  Start savoring the anticipation of the trip.  There is nothing wrong with cultivating that good feeling of positive anticipation and excitement but use the mindful attitude of letting go to stay away from building up too many expectations for your trip.

Once your vacation begins, go with the flow.  Changes in itinery are a natural part of travel, as natural as breathing is to meditation.  If your plans get side tracked because of flight delays or weather let go and enjoy the adventure.  Be curious about what’s happening around you even if you are stuck in an airport.  You might be pleasantly surprised by connecting with a fellow traveler, or just by people watching.  By practicing letting go in these situations, you open up to new experience, warding off negative mood states and staying open to positive possibilities.

Being curious and open to experience is one of the gifts of mindfulness. Be curious about what’s happening around you even if you are stuck in an airport. You might be pleasantly surprised by connecting with a fellow traveler, or just by people watching.

Most importantly, when you do find yourself on that beautiful beach at sunset, in a canoe with a loved one at dawn, or even enjoying a summer barb-B-Q in your back yard.  Use all of your senses to anchor the experience in your long-term memory.  By doing this you will be easily able to recall the pleasant experience when you need a mental boost, like when life gets hectic again next fall, when you’re back in school or work, or during next January’s ice storm.

Download our new mind-sheet that explains the vacation meditation in step-by-step detail.  Let us know how it works for you.

We wish you twenty minutes of mindfulness every day!

Rick Hanson is a big fan of “taking in the good” – savoring positive experience to counter negative experience.  Mindfulness on vacation can actually rewire your brain for the better!  Click on the banner below to learn more:

 

Let Go of the Myth of Consistent Energy

We live in a society that perpetuates the myth that we should be performing at our absolute best 100 percent of the time.  This is just not the way we are wired.  We are part of nature and all we have to do is look at natural cycles for a lesson in the organic pattern of exertion and rest.  Certain plants produce buds in the spring, blossom into flowers and leaves in the summer, and lose their bloom in autumn, then hiberntate in the winter.

Although we are not a hibernating species, we do have natural sleep/wake cycles, Unfortunately, we have been conditioned to ingnore them.  Ignoring these natural cycles leads to fatigue, chronic stress, even disease.  This is self-abusive, and on a practical level, unproductive.  We need to tend to the miraculous machine that is our physical body, in order to keep producing at optimum levels.

Today’s letting go project is simple:  honor your energy cycles throughout this day.  Here’s how:

1.  The beginning of a new season is an especially good time to notice your energy level.  Are you resting enough? Are you dragging from an overbooked social schedule, family and food?  If so, go easy today.  You can work on your to-do list AND take short breaks throughout the day to recharge.  Try stepping outside and taking three deep breaths.   Even three to five deep focused breaths can restore calm, clear energy.

2.  Look at your schedule for the week.  Do you feel overwhelmed by everything you need to accomplish?  See which commitments you can let go of.  If this feels diffiicult, enlist the help of a trusted friend or loved one to help you cut back.

You can work on your to-do list AND take short breaks throughout the day to recharge.  Try stepping outside and taking three deep breaths.   Even three to five deep focused breaths can restore calm, clear energy.

3.  Take a look at the next month.  Do you have downtime scheduled?  Take a few minutes to plug in daily and weekly energizing activities.  We are all energized by different activities.  Maybe you need a brisk walk, gentle yoga, or body work.  Listen to the cues your body is giving you.

Just like nature, we need cycles of recovery after exertion.  Let go of the myth that you are the energizer bunny.

We wish you twenty minutes of mindfulness every day!

For more tips on self-care, check out the foundations of well-being program.

What Happens When You Stop?

What happens wimages-2hen you stop?

Instant peace?  If only….. more likely, thoughts like these:

“If I just think of everything nothing will go wrong……”

Stop anyway.  These thoughts are just lies that your sympathetic nervous system is telling you.

On the other side of pausing?  Well peace eventually, but maybe first Anger, feeling slighted, feeling slight – vulnerable.

Feeling sad.

Stop anyway.

On the other side of stopping.  Thats where the answers are.

What happens when you stop?  A glimpse of peace, acceptance, connection, the answer.

Stop. Then start again.

That was poetic, huh?….. want some science to back it up:  Check out these facts about meditation and yoga.

We wish you twenty minutes of mindfulness every day!