Mini-Meditation Series: Naming Emotions

Mini-meditation series:

Naming emotions:

Let your bodies be still

Let your eyes closed or leave them open gaze down

Take a few deep breaths in and breathe out gently

Relax your body, clear your mind

Take a deep breath in and breathe out any emotions, feelings or sensations experiencing at the moment

On your next breath see if you can name the emotions you are experiencing at this moment

There might be negative or positive, emotions like disappointment, anger, sadness, hopelessness, jealousy, excitement, resentment, anxiety, joy, and so on.., just name them silently in your mind or say it loud if you wish

Simply be with them for a bit, accept them as they are…

See if you can feel them anywhere in your body, and gently let them pass through your mind & body

Then bring your attention back to your breathing, come back to this moment, come back to center…

And slowly open your eyes and go on with your daily activities

Love & blessing

Gita

next page

Mini-Meditation Series: Mindful Seeing

Mini-meditation series

Mindful seeing:

Sit outside in nature with your back straight and relaxed

Let your bodies be still

Leave your eyes wide open, for this meditation

Take a few deep breaths in and breathe out gently,

Relax your body, clear your mind

Look at the beauty of nature

The trees with beautiful leaves,

The flowers with amazing shapes and colors

The vast beautiful sky with the clouds passing through it

Just look and observe all the beauty of nature and come back to your breath, come back to center…. to this moment and enjoy the experience!

Love and Blessing

Gita

Published: October 30, 2017

next page

Mini-Meditation Series: Mindful Breathing

Mini-meditation series:

Mindful breathing

Sit on a chair or cushion with your back straight & relaxed

Let your bodies be still

Let your eyes closed or leave them open gaze down

Take a few deep breaths in and breathe out gently

Relax your body, clear your mind

Take a deep breath in and breathe out any emotions, feelings or sensations experiencing at the moment…

Take another deep breath in, bring energy & oxygen inside your body & mind….. breathe out any tension, stress, tiredness or any feelings experiencing at this moment …., breathe them out and let them go….

Then slowly come back to center, to your breath, to this moment… gently open your eyes and go on with your daily activities!

Love and blessing

Gita

Published: Oct. 26, 2017

next page

A Brief Mindfulness Meditation Practice (Blue Sky Mind)

 

Your Mind is like a blue clear sky, and your thoughts, emotions, and feelings are like the clouds on the vast sky of your mind……. when the clouds gradually go away, the pure blue sky will shine clearly with all its potentials, and then you will see the clarity of your mind.

When the strong thoughts, emotions, and feelings subside; our minds become clearer and a deep happiness and peace arise from within consequently.

Love & Blessing,

Gita

 

next page

Break Through Habitual Patterning with Mindfulness.

We are all familiar with some of the patterns that have been engraved in our minds from our childhood. We unconsciously keep repeating the same old patterns again and again. Does this sound familiar to you?
How do you break through these patterns that have been imprinted in your subconscious mind?

There are patterns of perception in our minds that have been developing since our childhood. We have been conditioned by the way we have raised, the way we were taught to react to different situations, the way our parents treated us, what our teachers at school taught us, and the set up of the society as a whole.

By practicing mindfulness meditation and observing our thoughts and behaviors in the moment, gradually we would be able to start developing a witness, and eventually waking up out of our patterning and the habitual behaviors that have been established in our subconscious minds from our childhood conditioning, and our past lives.

By cultivating the ability to pause, being open, bring clarity, recognition and proper response instead of automatic reactions, observing and recognizing our patterns; we will be able to make new choices, allowing for new possibilities and outcomes.

 

 

 

When we can observe our thoughts during meditation without judgment, negative or positive, we have developed a Witness. By noticing how these thoughts make us feel, we can start naming the emotions that come to us. This process allows us to bring that recognition to the conscious mind moment by moment. By regular practice and making conscious what has been unconscious, the power of the shadows and their patterns in our minds and lives will be reduced and gradually it will be diminished!

Our feelings are the way in which our subconscious minds communicate with us. When we are consciously being aware at each moment; we can observe and act without reaction or attachment to these feelings. This clarity of mind means we will be able to see our patterns clearly and therefore avoid repeating them unconsciously. Mindfulness meditation sheds light on, breaks through and goes beyond human shadows, conditioning, and patterning.

 

Namaste,
Gita Nilforoush
August 5, 2017

Contact us today to book your free online meditation session: info@meditationforallages.com

next page

Naming Emotions during Mindfulness Meditation & The Science Behind it.

next page

Self-Transformation Through Mindfulness | Dr. David Vago |

In this wonderful Ted talk Dr. David Vago explained how the practice of mindfulness meditation helps us to live a happier and healthier life.
He talked about the advice The Dalai Lama gave him and six other pioneers in this field: ” The Dalai Lama said: you each have the great responsibility for helping to build a happy peaceful world. Millions of people want a happy peaceful world but are lacking the knowledge how to do so, carrying the experiments month by month, year by year, you will gain evidence to convince others. I will watch you whether you are really helping to build a happy and peaceful life.”

At the end, he concludes that the science is beginning to support a role for mindfulness and meditation and improving meta awareness and decreasing an emphasis on ruminating type of processing, and also to transform the brain and mental habit. So we learned that every thought and emotion is leading to transforming our brain every moment. We have the power at this moment and going forward to choose how you pay attention to your thoughts and emotions, Every moment that becomes an opportunity for you to change the way you perceive the world!

Namaste,

Gita Nilforosh

published: July 4, 2017

Contact us today to book your free online meditation session: info@meditationforallages.com

next page

Blue Sky Mind Meditation

Our thoughts and emotions are like clouds on the sky of our minds. When the clouds go away the pure blue sky will shine clearly with all its potentials, and then you will see the clear, vast blue sky of your mind.

When the distracting thoughts and emotions subside, and our minds become clearer, a deep happiness and peace arise from within!

Namaste

Two Minutes Pod Cast of Blue Sky Mind Meditation is led by Gita Nilforoush

next page

Guided Mindfulness Meditation Practice ( 5 Min.)

Five Minutes of Mindfulness Meditation practice:

Bring your awareness to your body. Sit with your back straight and relax, on a chair or a cushion. Let your eyes open gaze down look at the floor, or close them, whichever you feel comfortable with. Take a few deep breaths and breathe out slowly; Now pay attention to your in and out breath, and bring your awareness to the movement of your belly, your chest or nostril while breathing.

When any thoughts, emotions or sensations arise here, simply notice them, acknowledge them. Let them be and let them fade away….. Then bring your attention back to your breathing, and to this moment…. breathing in….breathing out….relax your body, relax your mind.

Keep bringing your attention to this moment, and whenever your mind wanders, thinking about the past or planning for future, just notice it and kindly bring your attention back to your breath, and your awareness to the movement of your belly, chest or nostril…

Allow your emotions to subside, notice how your mind become clearer with every breath and enjoy the experience…..

Now I want you to take a few deep breaths here and bring your awareness to the room you are in, to the chair you sit on, feel your body… , feel your hands, your legs …move your fingers, stretch your legs, move your toes… then slowly and gradually open your eyes and get ready to come out of meditation…

Thank you

 

next page

What is Meditation & Mindfulness Meditation?

The definition of Meditation and Mindfulness meditation:

Meditation in general concept is the process of training our ordinary mind to better manage its thoughts, emotions, and feelings, in order to become relax, think more clearly, and live a healthier, happier and mindful life.

This simple mind training exercise will bring clarity and awareness to your mind; Practiced regularly you will develop the ability to respond wisely instead of reacting blindly.

Mindfulness meditation is the basic form of meditation that is done by paying attention to our breath. It’s been around for ages, since the time of Buddha. It has brought to mainstream though by Dr. Jon Kabat Zinn thirty years ago and has become more recognizable in recent years.

Mindfulness meditation is simply the process of noticing our experience in present moment, and being nonjudgmental about any emotions or thoughts arise; in another word, Mindfulness is nonjudgmental awareness of the present moment.

We simply look at our emotions, feelings, and thoughts while meditating,… acknowledge them, let them be and let them fade away…and bring the awareness back to the breath. And do it again & again & again……!

Namaste,

Gita Nilforoush

Published: April 19, 2017

 

next page