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Mindfulness at Christmas : Day 1 – How to Calm the Mind

Research has shown that we spend almost half of our waking hours thinking about what isn’t going on!

 This mind wandering typically makes us unhappy. We mull over past problems or worry about what might happen in the future.

As Mark Twain put it: “I’ve had a lot of worries in my life, most of which never happened.”

So, a lot of this upset and distress is unnecessary! and just happens in our own mind!

How to calm the mindHow to Calm the Mind : Day 1 : Mindfulness at Christmas

That is due to the brain’s “negativity bias”: Your brain is simply built with a greater sensitivity to pay attention to negative experience. This bias helped your ancestors survive and happens very automatically. The problem is we tend to look for problems.

How to CALM THE MIND

This tendency means that if you wish to be happy and savour all the joys of living, you have to cultivate that inclination. It makes sense to BE HERE NOW or BE MINDFUL and you can START NOW…

How do I start?  to Calm the Mind…

As mind wandering is our default mode, maintaining PRESENCE takes practice. We have to give the mind something to focus on.  The breath is always with us so is the No. 1 ‘go to place’ for anchoring attention.

At any moment, we can choose to move our attention from the thinking mind to the felt sense of our breathing – one breath at a time.  When we are aware of our in-breath and of our out-breath, we are in the present.

Short guided breathing meditation practice to help you calm the mind

This practice can be done anytime, anywhere… Click below to play a 6 minute guided breathing practice:

 Play guided meditation

Do it often, like when you finish one activity before moving to the next, on a bathroom break, sitting at traffic lights, standing in a queue or whenever…

When you are focused on the felt sense of your breathing, you calm the mind, have some mental and emotional rest and are present/aware/conscious so at your BEST.

It’s a HEALTHIER & HAPPIER way to live.

This blog was written by Joanne O’Malley, Mindfulness at Work.
We offer Workplace Mindfulness Training that transforms peoples’ work and their lives.

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Joanne_large_transparentMindfulness at Work was set up by Joanne O'Malley to provide high quality Mindfulness Training. Research shows Mindfulness is effective to reduce stress, increase self awareness and deal more effectively with the demanding context in which we work and live... >> more

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This course was great for me. Definitely given me lots to look forward to this year. I feel and think differently. My life has slowed down and I am letting go. I can see the b…
Mark