By David B. Dillard-Wright PhD,Heidi E. Spear

ISBN-10: 1440532648

ISBN-13: 9781440532641

Mindfulness is simply a second away! you don't want to conceal your self away on a mountaintop for many years to accomplish enlightenment. you are able to do it correct on your own residence, at paintings, even within the vehicle in your day-by-day travel. All it takes a five mins - and an open brain. With "5-Minute Mindfulness", readers locate quickly and straightforward how you can calm their minds, soothe their psyches, and maintain their spirits. those powerful, transportable practices, meditations, postures, and workouts should be performed anyplace, each time - mini-enlightenments that may create a life of pleasure, peace, and serenity. express extra convey much less

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Extra resources for 5-Minute Mindfulness. Simple Daily Shortcuts to Transform Your Life

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Inhale, and breathe in what you need in your life. Exhale, and breathe out what no longer serves you. For example: Breathe in love; exhale loneliness. Breathe in courage; exhale fear. Breathe in patience; exhale irritability. Continue for several more rounds of breath. After five minutes, repeat your intention, and open your eyes. We are ready to begin. m. and you can’t sleep. Your mind keeps turning over and over: I should never have said that to my mother. My boss is going to kill me if I don’t finish that report by Friday.

Your blood pressure and pulse go down, stress hormones are inhibited, and conscious awareness goes into a more subdued state. HARNESSING THE POWER OF MEDITATION The mindfulness tool we use to settle our monkey mind is meditation. Meditation, combined with deep breathing, can reduce the everyday effects of stress—it can even prevent and treat chronic disorders. Physiological benefits include: • Reduced heart rate, blood pressure, and cholesterol levels • Lower stress levels • Less anxiety and other emotional disorders • Increased concentration and spatial memory • Pain reduction Mindfulness works by balancing the fight-or-flight response with parasympathetic activity, getting the body to go into a rest and recuperation mode.

HALF AND QUARTER LOTUS For the half lotus, while seated, just one leg (whichever is more comfortable) is folded upward so that the foot rests on the opposite inner thigh. The other leg is tucked under the first. This position takes some practice. The quarter lotus is similar to the half lotus except that, instead of resting on the thigh, one foot rests on the calf of the opposite leg. This posture is easy to negotiate. FULL LOTUS While seated, the legs are folded upward, with the right foot placed on the left hip and the left foot placed on the right hip.

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5-Minute Mindfulness. Simple Daily Shortcuts to Transform Your Life by David B. Dillard-Wright PhD,Heidi E. Spear

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