Present Moment Awareness

Hi Everyone,

I hope you're having a great start to 2016.  It's a great day to be alive...I hope you all feel the same way.  Enjoy it....I'm going to talk about how you can lower stress in your life.  You don't have to change anything on the outside - just make a little change on the inside.

Stress in your life can be a killer.  It's hard on the body and the mind....mentally, emotionally, physically - it's damaging in every aspect of our lives.  We live in a busy time.  Many of us have demanding jobs and hecktic lives.  It's hard not to be stressed out, right?  Surely there are ways of dealing with and reducing stress, right?

There are several things I do to reduce stress in my life.  I try to eat good food, get enough rest, regular massage, exercise, prayer, have an attitude of gratitude and feed my spirit.  One other thing that I find very helpful is being present; being in the present moment...or just being. 

Being present is simply being in the moment.  That's pretty simple...OK, my work here is done, right?  Ha...well maybe not so fast.  I don't know about you, but for me, my mind can drift off into past situations, memories, etc...  Or, conversely, I can get going about the future.  How am I going to, "make that happen," or plan out something in my mind, working out all the details, how it'll go, what I'll say, etc. 

Why do I want to be present and in the moment?  Too often thoughts of the past run over regrets and scenarios of what we should have said or done differently.  And we can go thru them over and over again.  Whether you're going over very deep seeded stuff or maybe something pretty innocuous,  it's all the same and has the same result: we cannot change it.  Period.  It's the same with anticipating the future.  As much as we plot and plan, does it ever really work out to our exact specifications or expectations?  Running these tapes over in our minds is distracting and adds stress in our mind and also in the tissues in our bodies.

Now - try this.  Take a nice slow deep breath and exhale...while doing this, bring your mind and awareness to the present moment.  Be right here and right now, in this moment, without judgement or expectation.  As you breathe, pay attention to the air going in and then going out.  How good does it feel to be right here (releasing the past and staying out anticipating the future).  How does that feel?  Perhaps your shoulders soften a bit, and you may find your forehead relaxing.  Now see how long you can stay right here, right now.  It's not long before your mind starts to drift off into thoughts of something else, right?  That's ok...just gently come back to the breath and present.  Now do this for the next few minutes as your body and mind relax in the present moment...no worries, no fear....

This is referred to as Mindfulness practice.  It's a meditation of sorts.  You can do it with your eyes closed, sitting or lying down.  You can do this while doing chores around the house or walking the dog.  It takes practice, (which is why it's called a mindfulness practice).  It's not always easy.  A lot of people have so much going on in their heads that they have a very difficult time being in the present.  Many get frustrated and give up, especailly if they try it on their own.  I would invite you to try this for 5 minutes at a time at first.  Also - be kind to yourself.  Don't get frustrated or down, and don't beat yourself up if it's difficult for you.   

As you spend more and more time in the present, you'll find you probably feel a lot less weighed down by so many concerns - most of which we have absolutely no control over.  On a physical level it can help you to relax and reduce your blood pressure, release muscle tension, and even help reduce pain that you may have in your body.  I even saw a  scientific study recently that noted some amazing physiological changes in the brain from mindfulness and meditation, (which doesn't surprise me at all).

So this winter, take care of yourself in all the ways you should (diet, exercise, massage, etc...), and stay in the present.  Don't long for Summer or even the weekend...enjoy this one moment and whatever you're doing.  Whether you're working, driving in traffic, chilling on the beach or whatever - stay right here, right now and enjoy.  You'll feel much better - in many ways.

I do have to make a note here, just so no one misunderstands.  I'm not saying, never make plans, or never enjoy remeniscing with an old friend.  Of course we'll do that.  Also - will we perfect this ability to be present?  I haven't.  But, today I can enjoy the moment and whatever activity I'm participating in, a little more than I did in the past.  I also enjoy less stress in my life today.    

If you feel like you need some help or support with meditation, let me know.  I have a mindfulness class - I can work with you in a group or one on one.  There's also a lot of materials on-line and books on meditation and mindfulness.  If you ever feel stressed out...give it a try.  I hope this helps...have a great day.

Peace,

Tom

Web: www.HolisticTherapySolutions.weebly.com
Facebook: www.facebook.com/HolisticTherapySolutions

Mindfulness and Meditation

Hi All,

Today I'd like to introduce you to a technique that can help you be more at peace and serene.  It's called mindfulness.

Imagine it's an ordinary weekday afternoon and you're in rush hour traffic.  People are driving in an all out frenzy to try to get home, or wherever they're going.  Your day at work was hectic and stressful.  You've been dealing with demanding and sometimes unreasonable customers.  You're still playing the tapes over and over in your head when thoughts of all you have to do this evening enter your consciousness as well...kids soccer practice, shopping, dinner, maybe do some laundry....etc.

Is that an accurate picture of how our busy lives can be sometimes?  We wonder why our life is so stressful and how come so many people are sick, depressed, and anxious?  You've tried jogging, eating well, yoga...it helps a little, but not really enough.  You go to church and it's good, yet, that doesn't always address your situation at hand and may not always help with the stress and chattering mind.  You did try buying a meditation CD once, but your mind wandering was too much and you gave up.  Does some of this (or all of this), sound familiar?  All to often the demands of life can be crazy and overwhelming.  However, there are things you can do that can help you have peace in the midst of the storm.

I'd like to introduce you to the practice of mindfulness and also explain a little bit, how this can be an amazingly helpful tool to assist with relaxing your body and mind.  First, what is mindfulness?  It's simply being in the present moment.  Jon Kabat-Zinn, author and leading expert in mindfulness describes it as, "Paying attention, in a particular way, on purpose, in the present moment, non-judgmentally."  Essentially, it's a technique to help you be in the present moment and at the same time, releasing the need to judge everything.

Here's something you can try.  Sit quietly and in a dignified position.  Now watch your breath go in and out.  Be with your breath and detach from all past events and thoughts about them and let go of future planning or anticipation.  Just sit and breathe and be present in the moment.  When thoughts arise - don't judge the thoughts, just come back to focusing on the breath....and breathe...  It's a simple process right?  Yes.  It's not necessarily an easy one though.

Mindfulness is a practice.  Notice the word practice.  You probably won't be able to practice an hour of mindfulness meditation the first day.  It takes practice.  Perhaps you can set aside 20 minutes a day to start, and keep at it.  Be gentle with yourself and don't beat yourself up if you struggle a little at times.  That defeats the purpose, right?  You may have a very easy meditation one day and struggle a little the next.  However, if you're persistent, you'll get better at it and it will become easier.

The benefits of mindfulness can be profound.  It can help reduce stress, anxiety and depression.  All of these can affect your physical health as well.  Some benefits can include reducing blood pressure, stronger immune system and more.  Just think - being able to calm the worries, concerns and tapes you play over and over in your head.

You can take this practice to work, use it at home, while doing the dishes, driving, or wherever.  It doesn't turn you into a zombie or anything like that either.  It fits with your religion or no religion. It just helps you to be in the present moment more often.  As you know, the present moment is all you have to work with.  Being present is very powerful with your relationships; with customers, your family members, friends.  How do you feel when you're with someone and you know you have their absolute undecided attention?  Conversely, how do you feel when you don't? 

I'm finishing preparation for a mindfulness workshop that I'll be starting to teach soon.  In this workshop, I'll provide in-depth information about mindfulness, how to meditate, I'll lead the group thru a meditation, and provide the tools for you to do this one your own.  I'm also starting a meditation group again, thru my holistic practice.  It'll be a great place to continue practicing and for sharing your progress and stumbling (at times), in a safe and supportive place.  It'll be a place to continue to grow and learn more as well.

If you have questions, let me know.  If you're in the Phoenix area, come to my workshop.  More to come soon.  For info on workshops, and other services, check my website at:
www.HolisticTherapySolutions.weebly.com
I'll be scheduling the first workshop soon.

Take care everyone.

Peace and Love,

Tom

Mindfulness - Meditation Wherever You Are

Hi All,

I hope your week is off to a great start.  Mine is starting well.  I'm meeting with a Scottsdale business owner who may be a source of some extra therapy work for me.  We did have a pretty nice relaxing weekend, too.  Life is good and today is going to be a great day.

I had an interesting experience recently.  As I've written about, I have a regular meditation practice and I also teach/facilitate a weekly meditation group that I started at work.  I got a FB message from a friend of mine in Southern Cal about a week ago, telling me how she just read an article in Time magazine about Mindfulness.  She was nice enough to send it to me.

Let go of the stress....be mindful.

The article talks about how in our society today, we're under constant attack from distractions.  Most people are stressed, have a phone or pad on them all the time and many are answering calls and emails for work, just about 24 hours a day...even when they're on vacation.  We attempt to multitask (really just having several projects going and getting a little of them done at a time)...TV, Radio, and and the list goes on.  We live in a fast paced world with a lot coming at us all the time which keeps us from mindful serenity.

The article also discusses what mindfulness is and talks about some studies being done and some people that are teaching mindfulness at retreats, corporations, and even to the military.  Studies have shown that being mindful can have an impact on a persons health -- helping them to stay healthy.  No big surprise there, right?

So what is mindfulness or being mindful?  First of all, it's being in the present moment - mentally.  Not thinking about what's going on later or what happened 10 minutes ago or anytime in the past.  It's being completely engaged in whatever you're doing, without judgement.  Drinking in the experience of whatever you're doing without any TV or music - just being present and observing.  For example, people in the article talked about commuting on the train and just observing the other passengers and surroundings fully.  You could take a walk or do the dishes, and just completely be - quietly - while doing this activity.  Of course you can meditate by relaxing and being mindful as well - just relaxing, observing, being present, and the part I like to add - doing this while having love and gratitude in my heart.

This may seem very basic or even goofy or hokey to some people.  I get that.  But, how many people out there can't relax for 10 or 15 minutes, without getting overrun in their mind by obsessive thoughts about some situation in their life, work to do, etc, etc etc...

So what can we do?  Start practicing every day.  Take time to put the phone down and turn everything off.  Train the mind to just be present, quiet, and observe life without judgement.  Quieting the mind like this is like working a muscle; the more you work it, the more positive results you'll see.  Do this while relaxing with eyes closed and also try it (eyes open), while at work or walking or doing another activity.  You can make just about anything a meditation.  If you feel it would be helpful, take a meditation class or meet up with a meditation group like mine.

As I mentioned, there have been quite a few studies on this by universities and also some funded by the NIH.   Results have shown that practicing mindfulness is a great aid in preventing and helping to release
. depression and anxiety.  It reduces stress dramatically - and we all know stress can cause lots of harm to our bodies, minds, and health.  Basically it can be a great way of keeping things in balance.

So here's my challenge to you.  If you are like most people, and have some stress in your life, for the next 30 days, try to take a little time every day and practice mindfulness.  Even if you can't find time to close your eyes and meditate, put this into practice at work or commuting; where ever you are.  See if it doesn't help.  If it doesn't help - you've really lost nothing.  My guess is you may find yourself a little more up-beat, perhaps even having a little more energy or a little more relaxed.  See for yourself.

I hope you all have a great week.  Enjoy the challenge.

Peace,

Tom

I'm owner of Holistic Therapy Solutions in Phoenix, Arizona.
www.HolisticTherapySolutions.weebly.com