Mini-Meditation Series : Mindful Listening

Mini meditation series

Mindful listening:

Sit outside in the nature with your back straight & relaxed

Let your bodies be still

Let your eyes closed

Take a few deep breaths in, and breathe out gently

Relax your body, clear your mind

Now take a deep breath, and gently listen to the sounds around you while breathing

Sounds of the birds singing

Sounds of the leaves moving by the winds

Simply listen to the sounds of the nature for a few minutes, and enjoy the experience!

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

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What is Pain-body and how Mindfulness Meditation can help?

 

 

Pain-body is negative emotions, it is an accumulation of difficult life experiences that were not fully faced and accepted at the time of arousal. It leaves behind an energy form of emotional pain, and then after some years, you have a “pain-body”, an energy entity consisting of old strong emotions.

It lives in human beings, and it is the emotional aspect of egoic consciousness. When the ego is amplified by the emotion of the pain-body, you need to first recognize it when it shifts from dormant to active, then to be present for it, to observe and acknowledge it and let it fade away from your conscious mind.

Mindfulness Meditation techniques give the practitioner the opportunity to first understand its own Pain-body and become aware of it, then learn how to manage it properly. You can bring these emotions to present moment by observing your thoughts, emotions, and feelings while practising mindfulness, acknowledging them and letting them go at the time of arising.

Also once we understand that we have a pain body and need to be aware of it, we will realize that other people around us, each of them also have a pain body of their own. Therefore we become more compassionate towards them when we notice their pain bodies have gone up!

During your regular meditation practice, you may recall one piece of the memory of an incident from the past that it may happen to you years ago. You then look at it with your present eyes and acknowledge it and let it come into your awareness, then consciously allow it to pass from your conditioned mind. What just happened here is that the intensity of the pain body that just has been acknowledged, will be reduced from your mind and you feel lighter and calmer. It is like a heavy load got off your shoulder!

“The beginning of freedom from the pain-body lies first of all in the realization that you have a pain-body. Then, more important, in your ability to stay present enough alert enough, to notice the pain-body in yourself as a heavy influx of negative emotion when it becomes active. When it is recognized, it can no longer pretend to be you and live and renew itself through you.” Eckhart Tolle

Love & Blessing

Gita Nilforoush

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

 

 

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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

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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

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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

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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

 

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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 practising mindfulness meditation and observing our thoughts and behaviours in the moment, gradually we would be able to start developing a witness, and eventually waking up out of our patterning and the habitual behaviours 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.

 

Love & Blessing,
Gita Nilforoush

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

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Naming Emotions during Mindfulness Meditation & The Science Behind it.

The science behind using anchor words, labelling or naming emotions:

“The right hemisphere of the brain takes the lead in perceiving visceral sensations (emotions come from this side of the brain), while the left hemisphere is mainly responsible for linguistics and logic.

When an emotion is felt in the body and “recognized” by the right hemisphere and then labelled (using anchor words) by the left hemisphere, hemispheric functions are integrated. An outcome of this hemispheric integration is that emotions appear to lose some of their intensity and power when they are labelled.”

from the report published by Lieberman et al., 2011

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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!

 

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

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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

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