Jump to content
Bfrisky

100 Days of Mindfulness Practice

Recommended Posts

Day 1

Hello,

I'm working to make mindfulness practice a daily occurrence. I always feel better when meditation is a part of my day. 

Reflective Questions:

1. How does it feel to put your full attention on one breath?

In the beginning of the meditation my tendency was to try to regulate my breathing rather than letting it be what it is and just watching. Once I let everything flow naturally I found myself relaxing and shutting out surrounding sounds.

2. How does this practice affect your state of mind?

It makes me feel more centered. I was at work when I did this practice on my break and I came back feeling more focused on my tasks. I tend to multitask (listen to podcasts or music while working), but after this meditation break I didn't turn anything on, just focused on my task. 

A good first day.

Becky

Edited by Bfrisky
Change Title
  • Like 2
Link to comment
Share on other sites

Hello Gillian,

Thank you for the welcome. I've been lurking for a long time and decided to jump in. 

Today's lesson:

Day 2 Three Mindful Breaths

Q.) What impact do you notice when you stop and take three mindful breaths?

I noticed the coolness of the air coming into my nostrils and the warm air going out. My inhales are longer and slower than my exhales. It feels like I need to "work" to make my exhales longer and slower. 

It's somewhat uncomfortable to breath deep into my stomach, but I feel more relaxed after 2 or 3 deep breaths. 

 

 

  • Like 1
Link to comment
Share on other sites

Days 3 & 4

I did the meditations each day, just didn't check in here. 

I'm having a busy weekend with a home project making it difficult to concentrate on my breath. Very busy monkey mind! 

I didn't do the writing exercise yesterday, but I did do the walking exercise while I watered my plants outdoor. 

I took the time to pay attention to each plant, to the air I was breathing and the ground I was walking on. It was a nice break from what I'm working on inside the house. 

 

  • Like 1
Link to comment
Share on other sites

  • Administrators

Thank you for the updates Becky! And I love the mindful walking used when watering the plants. Plants are incredible and it's very soothing and inspiring to open our full attention to them.

A note on belly breathing - I sometimes experience discomfort breathing into my stomach as well. I find it easier when resting on my back, so sometimes I'll spend some time lying down while belly breathing.

  • Thanks 1
Link to comment
Share on other sites

Thanks for the great tip on belly breathing. I've noticed my discomfort in other situations too like doing Yoga. I never connected the position of my body in context with the discomfort. I'll have to pay closer attention...i.e. be more mindful. 🙂

Link to comment
Share on other sites

Day 5

Body scan.

Q.) What information do you receive when checking in with your body?

I really struggled to feel my body because I've been so "in my head" lately. I've set an alarm on my phone to do the 3 check ins during the day. This exercise really showed me how disconnected I've become and that's likely why my anxiety levels have been so high the last few days. 

Link to comment
Share on other sites

3 hours ago, Bfrisky said:

Day 5

Body scan.

Q.) What information do you receive when checking in with your body?

I really struggled to feel my body because I've been so "in my head" lately. I've set an alarm on my phone to do the 3 check ins during the day. This exercise really showed me how disconnected I've become and that's likely why my anxiety levels have been so high the last few days. 

 

Hiya Bfrisky,  I'm new to the forum so I hope my comments are not just stuff you know about yourself anyway.

With the body scan,  you don't have to feel any sensations. The lack of sensations is just as much a part of the practice (although feeling them does makes the practice more pleasant for me). 

I've always found the body scan can be enhanced by doing it after exercise or mindful yoga, or after a bath/shower. I found a good way to actually feel certain areas whether sensations or not is to imagine breathing in then out directly to the area you are focusing on...as though breath is passing in and out of the skin...feeling the area expand a little with the in breath and then deflate with the out. This normally allows me to focus pretty quickly in that area.

If anxiety is high, or you feel disconnected, then try a mindful walk, whilst watering your plants again perhaps. I know from my experience with anxiety that a sitting practice can be extremely difficult if you are really anxious.

I feel that walking, yoga, whether mindful or not, is more beneficial for high bouts of anxiety than sitting breathing is.

Hope my comments have helped a little !! Anyway, well done and keep going.

DJ

  • Like 2
Link to comment
Share on other sites

  • Administrators
16 hours ago, Bfrisky said:

Thanks for the great tip on belly breathing. I've noticed my discomfort in other situations too like doing Yoga. I never connected the position of my body in context with the discomfort. I'll have to pay closer attention...i.e. be more mindful. 🙂

It could definitely be a blend of reasons as to why you experience discomfort when belly breathing. Something to pay close, loving attention to indeed 🙂

  • Like 1
Link to comment
Share on other sites

On 9/7/2021 at 12:48 PM, sfc01 said:

 

Hiya Bfrisky,  I'm new to the forum so I hope my comments are not just stuff you know about yourself anyway.

With the body scan,  you don't have to feel any sensations. The lack of sensations is just as much a part of the practice (although feeling them does makes the practice more pleasant for me). 

I've always found the body scan can be enhanced by doing it after exercise or mindful yoga, or after a bath/shower. I found a good way to actually feel certain areas whether sensations or not is to imagine breathing in then out directly to the area you are focusing on...as though breath is passing in and out of the skin...feeling the area expand a little with the in breath and then deflate with the out. This normally allows me to focus pretty quickly in that area.

If anxiety is high, or you feel disconnected, then try a mindful walk, whilst watering your plants again perhaps. I know from my experience with anxiety that a sitting practice can be extremely difficult if you are really anxious.

I feel that walking, yoga, whether mindful or not, is more beneficial for high bouts of anxiety than sitting breathing is.

Hope my comments have helped a little !! Anyway, well done and keep going.

DJ

Hi DJ,

Thank you for your feedback. It's true that the lack of sensation is a part of "noticing". 

It was notable for me because I have done body scan a lot (it's one of my favorite nighttime meditations) and I could notice a huge difference from how it normally feels for me. 

It was also a great reminder to do as you suggested and move more, 

Becky

  • Like 1
Link to comment
Share on other sites

Days 6-8

I have been doing all of the meditations, but few of the activities. It seems the best time for me to meditate has been just before bed, which doesn't leave a whole lot of time to do the activities. 

This has also been a very hectic time for me. I needed to complete a huge home improvement project in my kitchen before leaving on vacation. We have a house sitter coming and I couldn't leave that mess for her to live in for 2 weeks. 

The meditations have been extremely helpful during this time. I feel my body relax as soon as I hear the little bell at the beginning of the meditation. 

Becky

  • Like 1
Link to comment
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now


Announcements

  • Recent Posts

    • Hi Guys, I've not posted here before but I found a mindfulness exercise that I've been using every night with a lot of success and wanted to share it somewhere just in case it helps anybody else.   I like to keep a cool head at night and realized that I can combine this requirement with a mindfulness exercise that can help me focus on what is important to me every day. If you prefer to keep warm in bed this probably wont be much use to you.   Each pillow has 4 separate quarters that you can alternate between to keep cool and if you use 2 pillows this gives you 8 sections that you can alternate between to keep a cool head, however this can be done just as well with 1 pillow if that's what you use.   The suggestions below are things that are important to me, if you wanted to try this you can change these to suit your own needs.   0 - Start with 2 fresh pillows and meditate for a little while. When the pillow warms up or you are done meditating, vertical flip both pillows to give you a fresh cool pillow and keep your head on whichever side of the pillow suits your sleeping arrangement.   1 - Calm -  Focus on clearing negative thoughts. - When ready vertical flip the top pillow 2 - Happy - Think positive thoughts, smile and be happy - When ready horizontal flip top pillow 3 - Goals -  Think about your goals and how you will achieve them - When ready vertical flip top pillow 4 - Health & Habits - Think about how to improve your physical and mental health and break bad habits - When ready vertical flip BOTH pillows 5 - Earn money - Think about ways to earn more money in and outside of work - When ready vertical flip top pillow 6 - Save money - Think about ways to save money - horizontal flip top pillow 7 - Gratitude & Kindness - Think about things that you are grateful for and how to be kinder to others - When ready vertical flip top pillow 8 - Happiness & Sleep - Just be happy and try to sleep - If you are still awake at this point, flip both pillows and try to go to sleep.   I'll quite often be asleep before I make it to the end but if not you can just proceed to do whatever it is you like to do to get to sleep.   I hope this was clear and I appreciate that this probably won't be of any use to most people but I've been doing this for about a month and it's helped me make some significant changes to my life as well as getting many really good nights sleep so thought it was worth a share.   If this is of no use to you and you read all this way I'm sorry to have wasted your time and hope you have a wonderful life!   Thanks
    • Hello everyone, my name is JP. I am excited to have joined this group. I look forward to the lessons to be learned from this chat and wish you all a great day.
    • Hello! For quite some time I’ve been looking for some online courses/study material/apps, etc. that could help me find out more about mindfulness, different practices to use. I mostly found material and info about meditation, breathing exercises, yoga practices and more. Some apps even had music selection for if you’re having problems sleeping, among other things like psychological advice for your mental health. I tried out a few apps like Headspace, Breethe, Calm and Yours App to see what it’s like. I admit, at first I had my doubts since I haven’t had a really positive experience with online meditation before, but these apps really made an impression on me and changed my mind about technology. I always thought it impossible to use apps for meditation and mindfulness as in my mind - the peace and quiet doesn’t really go hand in hand with technology. I had a great experience and I’m sure that there are many people around here who are looking for something that could help them out with practicing meditation/mindfulness and improving their wellness, so these mindfulness apps might be something worth trying. At least for me, they were really helpful. I’m interested - what is your story? What are some of your experiences regarding online meditation or apps?
    • This week's question asks: What can I express appreciation for today? There are many things we can be appreciative for in any given moment and on any given day. As you ponder this question, you might consider the following to facilitate your exploration: What do I appreciate about my body? What do I appreciate about my skills/gifts/traits? What do I appreciate about my environment? Who in my life do I appreciate? What simple things do I tend to take for granted? Then, consider how you can express your appreciation. This might be a silent, loving word directed inwards, a loving sentiment directed to someone else, or even a caring action (i.e. planting a seed in the earth to show appreciation for the planet).
  • Recent Topics

  • Popular Contributors

×
×
  • Create New...

Important Information

We have placed cookies on your device to help make this website better. You can adjust your cookie settings, otherwise we'll assume you're okay to continue.