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Bfrisky

100 Days of Mindfulness Practice

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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

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Hi Becky,

Happy to see you've joined the challenge and thank you for sharing your reflections here! I look forward to reading more as you journey through this.

Also - great to hear that the practice helped you to switch from multi-tasking to single-tasking 🙂

 

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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. 

 

 

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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. 

 

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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.

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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. 🙂

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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. 

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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

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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 🙂

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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

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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

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