How to Achieve a Healthy Heart
Everyday Mindfulness Exercises For Stress Relief.
The practice of mindfulness can bring many benefits to your emotional and physical health, as well as to the relationships in your life. Mindfulness is an amazing tool for stress management and overall wellness because it can be used at virtually any time and can quickly bring lasting results. The following mindfulness exercises are simple and convenient, and can lead you to a deeper experience of mindfulness in your daily life.
Mindfulness Exercise #1: Meditation
Meditation brings many benefits in its own right, and has been one of the most popular and traditional ways to achieve mindfulness for centuries, so it tops the list of mindfulness exercises. Meditation becomes easier with practice, but it need not be difficult for beginners. Simply find a comfortable place, free of distractions, and quiet your mind. (See this article for more meditation techni, or this one for a basic meditation for beginners.)
Mindfulness Exercise #2: Deep Breathing
That’s right: mindfulness can be as simple as breathing! Seriously, though, one of the most simple ways to experience mindfulness, which can be done as you go about your daily activities (convenient for those who feel they don’t have time to meditate), is to focus on your breathing. Breathe from your belly rather than from your chest, and try to breathe in through your nose and out through your mouth. Focusing on the sound and rhythm of your breath, especially when you’re upset, can have a calming effect and help you stay grounded in the present moment. (See this article for more on breathing exercises.)
Mindfulness Exercise #3: Listening to Music
Listening to music has many benefits — music is being used therapeutically known as music therapy. That’s part of why listening to music makes a great mindfulness exercise. You can play soothing new-age music, classical music, or another type of slow-tempo music to feel calming effects.
Mindfulness Exercise #4: Cleaning House
The term "cleaning house" has a literal meaning (cleaning up your actual house) as well as a figurative one (getting rid of "emotional baggage," letting go of things that non longer serve you), and both can be great stress relievers! Because clutter has several hidden costs and can be a subtle but significant stressor, cleaning house and de-cluttering as a mindfulness exercise can bring lasting benefits. To bring mindfulness to cleaning, you first need to view it as a positive event, an exercise in self-understanding and stress relief, as you clean, focus on what you are doing — and nothing else. ( recommend adding music to the equation.)
Mindfulness Exercise #5: Observing Your Thoughts
Many stressed and busy people find it difficult to stop focusing on the rapid stream of thoughts running through their mind, and the idea of sitting in meditation and holding off the onslaught of thought can actually cause more stress! If this sounds like you, the mindfulness exercise of observing your thoughts might be for you. Rather than working against the voice in your head, you sit back and "observe" your thoughts, rather than becoming involved in them. As you observe them, you might find your mind quieting, and the thoughts becoming less stressful.
Mindfulness Exercise #6: Create Your Own!
You are probably now getting the idea that virtually any activity can be a mindfulness exercise, and in a way, you’re right. It helps to practice meditation or another exercise that really focuses on mindfulness, but you can bring mindfulness to anything you do, and find yourself less stressed and more grounded in the process.
Mindfulness is awareness of the present moment. It’s living here and now. Through mindfulness, you are freed from becoming entangled in thoughts of your past, and you are freed from worrying about the future.
Mindfulness in Psychotherapy
2. Of present experience
3. With acceptance
All three components are required for a moment of full mindfulness.
正念是以一种特定的方式来觉察，即有意识地觉察(On Purpose)、活在当下(In the Present Moment)及不做判断(Nonjudgementally)”。
Medicine Buddha Mantra 药师琉璃光如来心咒 link
六字大明咒 Om Mani Padme Hum link
大悲咒 (完整) link
齐豫 - 观世音菩萨发愿偈 . 大悲咒 link
齊豫 - 清淨法身佛 link
大悲咒 - 齊豫 link