Monday 26 November 2018

Eat, Drink and Be Mindful

Did you enjoy your morning fix of caffeine this morning? What were you doing while sipping your beverage? Most of us read newspaper, check our phone or rush from activity to another while drinking morning tea or coffee. That is the lifestyle for most of us living in big cities. 



Mindful eating or drinking is a practise that allows us to tune in to the body’s needs and be thoughtful about how we nourish ourselves.  This is done by fully appreciating the food’s flavours and textures and being in the moment while eating. You can think of it as meditation in motion.

When we present ourselves fully to an action, we open ourselves up to a deeper level of enjoyment and nourishment.

There is no special ceremony to perform to do a mindful eating meditation. In fact, in the book, Savor: Mindful Eating, Mindful Life, well-known Vietnamese Buddhist teacher, Thich Nhat Hanh, explains how we can use a simple apple to practise a mindful eating meditation. He suggests sitting quietly, without any distractions such as browsing the Internet or watching the TV. We should give our complete attention to the apple, because by “…being focused and slowing down [it] will allow you to truly savour all the qualities the apple offers: its sweetness, aroma, freshness, juiciness, and crispness.”


It allows us to fully enjoy each part of the eating experience. It is a technique that requires us to be completely aware of the movements and sensations we experience when we eat or drink. 

You can also use the technique where you use the acronym STOP to help you through moments of fear and weakness. “S” stands for simply that: stop. “T” stands for "take three deep breaths." “O” stands for “observe." “P” stands for “proceed," in a way that supports you and those around you. You’ll use this acronym to understand where the craving is coming from and what it means. What thoughts are going through your head right now? What is your craving telling you? What do you imagine will happen if you act on the craving? Breathe deeply and allow yourself to discover what you truly need.

To begin with start with one tea time or even better one meal and see how you feel. Take a moment, to just look at your food, savour and smell. Become fascinated by it and enjoy the sensations it creates in your body. Enjoy the curiosity of the child and be grateful for all the efforts gone in to getting this food on your plate.

Tips for mindful eating:
  • Eat/Drink more slowly and don't rush your meals.

  • Chew thoroughly.

  • Eliminate distractions by turning off the TV and putting down your phone.

  • Eat in silence.

  • Focus on how the food makes you feel.

  • Stop eating when you feel a little full.

  • Ask yourself why you're eating. Are you actually hungry? Is it healthy? Is it emotional?
Observe and enjoy every aspect, serve each other and mindfully receive energy through these small tasks during the day.
Let's be present one bite at a time.

Monday 19 November 2018

Creative Visualization




















































Visualization is the art of using mental images and affirmations to transform and greatly improve health, career, prosperity, relationships and every area of your life.


We always attract into our lives whatever we think about most, believe most strongly, expect on the deepest level, and imagine most vividly.

Picture this:

At your workplace, you are constantly getting into arguments and disagreements with your boss. It is clear that this is not benefitting to both and these differences need to be addressed.

Now either you can think about it all day (and night) and expect no increment or promotion this year OR
you can plan a meeting to sort out differences through fruitful conversation and end up being best team.

Which one would you choose?

Obviously the second solution, the win-win situation for all. But most of the time we choose the first option and give it the energy of lack, limitation, problem and unconsciously choose and create what we don't want.

Shakti Gawain (30 September 1948 to 11 November 2018) the author of Creative Visualization has popularised this technique to make positive ideas and concepts a total reality.



To pay a tribute to her we did a "peaceful place" visualization today at the regular Monday meditation session.

The purpose is to relax your mind, reduce stress and find a place of peace within. This place is an imaginary area that you can visualise to help calm and relax your mind whenever needed.

Begin by finding a comfortable position and relax by focusing for the next few moments only on your breathing. Allow your breathing to center you and reach the meditative state.

Now create a image in your mind of a peaceful place.

Where is the place? Indoor...…...or outdoor? Small......or large??

Now picture some more details about this place. Who's with you? Are you alone? or you have company? Are there other people or animals/birds?

Imagine more details, involve all your senses. Feel the smell this place offers. Connect to that smell.

Focus on the relaxing sounds around you and connect to that music or sound.

Feel the touch, it could be a gentle breeze, water or surface you are on.

Bring your attention to the colours and sights around you. Connect to all these things which makes this place special for you.

Now picture yourself, a calm vibrant being enjoying and rejuvenating in this peaceful place.

Bring yourself back to the present moment when you are ready. Keep the feeling of calm and peace with you in everyday life.

My Participants have experienced an euphoric feeling and constant smile on the face using this visualisation technique.

Creative Visualization is the magic in truest and highest meaning of the word. It involves understanding and aligning yourself with the natural principles that govern the workings of the Universe, learning and using these principles in the most conscious and creative ways.

It should be noted that this technique cannot be used to "control" the behaviour of others or cause them to do something against their will. Its effect is to dissolve our internal barriers to natural harmony and self realization, allowing everyone to manifest in their most positive aspect.







Monday 12 November 2018

Breath as Anchor

Breath is the essence of life, yet breathing seems so simple.

It can be a powerful tool to align our thoughts and bring our mind to a peaceful meditative state. In particular, controlled breathing—purposeful and focused breathing that anchors you to the here and now—can help prevent you from feeling overwhelmed or anxious.

Ships and boats in the harbour need to be anchored at the shore else they would drift away if a storm were to occur at night. 




Focused breathing is like an anchor in the midst of an emotional storm, the anchor won’t get rid of the storm, but it will hold you steady until it passes.


 Zen Master Thich Nhat Hanh gives an example of this in Peace is Every Step (1991)
"During the past few years I have avoided tiring myself and losing my breath. I must take care of my body, treat it with respect as a musician does his instrument."


We practice this at our group meditation sessions and some of the participants have experienced heightened awareness of both external and internal sounds. They have become more mindful of their emotions and are able to quickly achieve the balance in day to day life.

This can be done anytime, anywhere as no special equipment's are required.  Research shows that a few minutes of mindfulness practice results in increased productivity. 

With continuous practice we can become aware when our mind wanders and where it wanders to. We get clarity on our thoughts. What are we feeling excited, passionate, stressed, upset about, or interested in? 

 The breath becomes your anchor to which you return in order to stabilize your thoughts and sail smoothly once again in the ocean of life.