MINDFUL
February 12, 2020
A Special Supplement to the Prosser Record-Bulletin and the Grandview Herald PAGE 8 - NATURE
What is Definitions Mindfulness? mind
Mindfulness refers to a variety of techniques and practices that help us to pay attention to the present moment. As we integrate mindful practices into our lives, we benefit from increased awareness. The research-based benefits are considerable, including: • Reduced Stress. • Improved Mood and Energy. • Increased Focus and Mental Clarity. • Improved Communication in Relationships. • Increased Ability to Manage Difficult Situations and Emotions. • Increased Enjoyment and Appreciation of Life.
/mīnd/ - noun ɷ the element of a person that enables them to be aware of the world and their experiences, to think, and to feel; ɷ the faculty of consciousness and thought “as the thoughts ran through his mind, he came to a conclusion” ɷ Similar: a person’s intellect. “his keen mind”
bod·y /ˈbädē/ - noun Ͼ the physical structure of a person or an animal, including the bones, flesh, and organs. “it’s important to keep your body in good condition” FORMAL Ͼ give material form to something abstract. “he bodied forth the traditional Prussian remedy for all ills” Ͼ build the bodywork of (a motor vehicle). “an era when automobiles were bodied over wooden frames”
What is a Mindful Community? Creating and living in a mindful community is an opportunity for personal and communal transformation. The benefits of increased community awareness are considerable for our neighbors and our planet. As a Mindful Village, core values will unite the Media community. Here are some values to consider: • Simplicity - bringing balance to our busy and complicated lives. • Community - living in harmony with others. • Awareness - using mindful skills to cultivate continuously increasing awareness. • Ecological - striving to live more sustainably. • Educational - developing mindful skills and applying them to personal, professional, and community living. • Inclusivity - embracing diversity though increased mindful awareness.
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soul /sōl/ - noun ɸ the spiritual or immaterial part of a human being or animal, regarded as immortal. ɸ emotional or intellectual energy or intensity, especially as revealed in a work of art or an artistic performance. “their interpretation lacked soul”
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PAGE 2 - MIND, BODY AND SOUL
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Mind and Body Balance There are many things you can do in your daily life to achieve overall wellness. Here are 25 simple ways to begin cultivating a mind-body-soul balance. 1. Read and learn often. Your education shouldn’t stop once you’re out of school. Open your mind to new possibilities, beliefs, and interests by reading, taking online classes, watching documentaries, and attending workshops. 2. Meditate regularly. Meditation improves memory, attention, mood, immune system function, sleep, and creativity. All it takes is a few minutes a day to start reaping the benefits. 3. Practice yoga. Yoga is amazing for your overall health. It helps you build strength, coordination, and flexibility while calming your mind. It also encompasses the mind-body-soul connection. 4. Avoid sitting for extended periods of time. Try to stand or move around while you work, if possible. Too much sitting is linked to heart disease, diabetes, and a shortened lifespan.
5. Get at least 15 minutes of moderate to fast-paced exercise each day. Live close to work? Walk or ride your bike on nice days. Exercise is important for heart health, physical stamina, and mood. 6. Spend time outside. Now is the perfect time for hiking, boating, picnics, outdoor sports, foraging for wild foods, camping, and much more! 7. Add more plant-based foods to your diet. Eating lots of vegetables and fruit can help prevent chronic disease. Shop your local farmer’s market for fresh, inseason produce. 8. Get involved in a volunteer organization or activism group. Use your voice or your talents to do some good in the world. We’re all connected, and it’s incredible to experience that connectedness when we work toward a common goal. 9. Fuel your passions. Set aside some time each day to do what makes your soul happy. Many of us work so much that we forget how great it feels to paint, dance, make music, write, garden, or swim.
10. Listen to music often. And sing along or dance! 11. Be grateful. Take some time each day to write or think about the things you’re grateful for, like family, friends, pets, food, shelter, health, or the beauty of nature. 12. Be kind to everyone. This includes yourself! 13. Get enough sleep each night. And remember that you›re never too old for naps. 14. Detoxify your beauty routine. Switch to natural products. 15. Get harsh chemical cleaners out of your house. Shop green cleaners, or make your own. 16. Find a career path that is meaningful to you. Chase your dreams, not riches. 17. Let go of the little things. If something won›t matter tomorrow, don›t let it ruin today. 18. Slow down. A little rest and relaxation when you’re used to spending lots of time on the go can replenish your mind and body. 19. Stop people pleasing. There’s a
difference between being kind and being a doormat. If you spend too much time worrying about what others will think, you’ll lose yourself and end up feeling miserable. 20. Cut major sources of stress out of your life. This includes unnecessary spending, clutter, a job you hate, or unhealthy relationships. 21. Avoid gossip and drama. Judging your neighbors and co-workers doesn›t make you superior; it just makes you hard to trust. 22. Laugh often. If you take life to seriously, you›re going to miss out on a whole lot of good times. 23. Travel and learn about other cultures. Do this as much as you can! 24. Forgive yourself for your past mistakes. Learn from the past, but don›t let it destroy you. 25. Opt for natural remedies whenever you can. With the guidance of a holistic health practitioner, herbs, the right foods, and essential oils can be very healing and have fewer dangerous side effects than most pharmaceuticals.
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How to Meditate This meditation focuses on the breath, not because there is anything special about it, but because the physical sensation of breathing is always there, and you can use it as an anchor to the present moment. Throughout the practice you may find yourself caught up in thoughts, emotions, sounds—wherever your mind goes, simply come back again to the next breath. Even if you only come back once, that’s okay.
A Simple Meditation Practice 1. Sit comfortably. Find a spot that gives you a stable, solid, comfortable seat. Notice what your legs are doing. If on a cushion, cross your legs comfortably in front of you. If on a chair, rest the bottoms of your feet on the floor. Straighten your upper body—but don’t stiffen. Your spine has natural curvature. Let it be there.
2. Notice what your arms are doing. Situate your upper arms parallel to your upper body. Rest the palms of your hands on your legs wherever it feels most natural. Soften your gaze. Drop your chin a little and let your gaze fall gently downward. It’s not necessary to close your eyes. You can simply let what appears before your eyes be there without focusing on it. Feel your breath. Bring your attention to the physical sensation of breathing: the air moving through your nose or mouth, the rising and falling of your belly, or your chest. Notice when your mind wanders from your breath. Inevitably, your attention will leave the breath and wander to other places. Don’t worry. There’s no need to block or eliminate thinking. When you notice your mind wandering gently return your attention to the breath. Be kind about your wandering mind. You may find your mind wandering constantly—that’s normal, too. Instead
of wrestling with your thoughts, practice observing them without reacting. Just sit and pay attention. As hard as it is to maintain, that’s all there is. Come back to your breath over and over again, without judgment or expectation.
3. When you’re ready, gently lift your gaze (if your eyes are closed, open them). Take a moment and notice any sounds in the environment. Notice how your body feels right now. Notice your thoughts and emotions.
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PAGE 6 - MIND
Write More Letters to Friends and Family In an age of instant messages, video chats and social media, the art of letter writing has become rare. But sitting down to write correspondence by hand can be a much more personal way to connect than some of the modern modes of communication. Not only does it give you ample opportunity to express yourself, it gives your recipient something tangible to hold onto and revisit. International Correspondence Writing Month (InCoWriMo), celebrated in February, is the perfect opportunity to hone your letter-writing skills. This month-long challenge invites you to hand-write and mail or deliver one letter, card, note or postcard every day of the month. If it’s been some time since you last corresponded by snail mail, you may find your letter-writing skills to be a bit rusty. To help you be successful during InCoWriMo and beyond, the experts at Pilot Pen are offering some tips: 1. Make Lasting Connections. Writing and mailing letters daily may feel a bit intimidating, but why should it? Did you text someone today? Did you send an email? If the answer is yes, you’re already halfway there. Put pen to paper instead and add a more personal, analog touch to your daily communication. Reconnect with long distance friends, send happy mail to your parents, or explore the opportunity to encourage a soldier overseas and make a new friend in the process. Whoever you choose to write to this process, it will help create a physical reminder of the connection between you and your recipient. 2. Pick Great Tools. A trusty pen can get you through any deadline, to-do list or thank you note. Wielding this powerful tool will automatically help you feel capable of taking on new challenges. During the month of February, Pilot Pen suggests picking up a pen designed to help you author your best correspondence, as well as overachieve in every aspect of your life. With G2, America’s number one selling, longest-lasting gel ink pen, you’ll be able to glide through all 29 days of handwritten letters, and anything else that comes across your desk, for months to come. 3. Get Inspired. Not sure where to start? Think of each recipient and what makes them special to you. Share favorite memories or accomplishments that make you extra proud of them. Then, share one anecdote or piece of news from your life. In our increasingly digital lives, your unique hand-written sentiments will likely bring a welcome bit of cheer into their day. 4. Get Personal. Remember: the written word is powerful, especially when it’s personal. Give each note a special touch by writing it on monogrammed stationery or a special postcard. You can take this personalization concept one step further by using different pens for each recipient. With four pen point sizes ranging from ultra-fine to bold and more than 25 ink color options, including pastels, and metallics, there’s sure to be a G2 pen suited to your writing style and your recipient’s tastes. For tools and inspiration, visit powertothepen.com and instagram.com/pilotpenusa. By rediscovering the art of handwritten correspondence this February, you’ll give yourself 29 meaningful chances to connect with pen pals all over the globe.
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Creating Art and Mindfulness As art is purely about perception and having the knowledge that every person sees a piece of art differently, which is the beauty of it; it requires no skill to begin and no skill to enjoy. Sometimes the grandest pieces of art are created less out of technique and more out of the pure enjoyment of the practice to create art. This, in no way, takes away from the skills that have been developed over time, through others experiences, they are, in a way a shortcut, as you do not need to figure them out on your own. Art classes are a great way to enjoy art, with little or no skill, and enjoy the process whilst learning new skills with like-minded people. To create art is to jolt our minds into a mindfulness meditative state, naturally. When you are in the process of creating an art piece you are focussed on the moment, on what you are doing, on where you are placing items, and sometimes even so far as where your hands and fingers are to get the desired result. This process happens naturally when you are enjoying the process of creating an art piece. You think of creating an art
piece, you are constantly considering the next brush stroke in a painting, the pen stroke in creating a mandala, the colours and textures used to create different outcomes. Sometimes the practice of creating art is purely experimental and learning and for the enjoyment, and sometimes there is a more direct aim, but in both instances, the mindfulness state naturally comes about. In that moment, you are not thinking of anything other than what you are doing in that moment, and it brings a sense of calm. Art Mindfulness for the Soul has been designed and created with this in mind, taking the art of mindfulness and the process of creating art together, in an environment that is both calm, encouraging and fun by bringing likeminded people together, to enjoy a few hours learning to processes to create art, in whichever medium class you choose. These classes are designed to be relaxed and encourage people to interact and enjoy the cathartic and mindfulness process and for all participants to leave feeling a sense of calm.
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What is Acupuncture?
An acupuncturist will insert needles into a person’s body with the aim of balancing their energy. This, it is claimed, can help boost wellbeing and may cure some illnesses. Conditions it is used for include different kinds of pain, such as headaches, blood pressure problems, and whooping cough, among others. What health conditions can Acupuncture treat? • Mental-Emotional: Anxiety. ... • Upper Respiratory Tract: Acute sinusitis. ... • Respiratory System: Acute
bronchitis. ... • Disorders of the eye: Acute conjunctivitis. ... • Disorders of the mouth: ... • Gastro-intestinal disorders: ... • Neurological and Musculoskeletal Disorders: ... • Today’s science shows Acupuncture can also be used effectively in: How Does it work? Traditional Chinese medicine explains that health is the result of a harmonious balance of the complementary extremes of “yin” and “yang” of the life force known
as “qi,” pronounced “chi.” Illness is said to be the consequence of an imbalance of the forces. Qi is said to flow through meridians, or pathways, in the human body. These meridiens and energy flows are accessible through 350 acupuncture points in the body. Inserting needles into these points with appropriate combinations is said to bring the energy flow back into proper balance. There is no scientific proof that the meridians or acupuncture points exist, and it is hard to prove that they either do or do not, but numerous studies suggest that acupuncture works for some conditions. Some experts have used neuroscience to explain acupuncture. Acupuncture points are seen as places where nerves, muscles, and connective tissue can be stimulated. The stimulation increases blood flow, while at the same time triggering the activity of the body’s natural painkillers. It is difficult to set up investigations using proper scientific controls, because of the invasive nature of acupuncture. In a clinical study, a control group would have to undergo sham treatment, or a placebo, for results to be compared with those of genuine acupuncture. Some studies have concluded that acupuncture offers similar benefits to a patient as a placebo, but others have indicated that there are some real benefits.
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Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. While mindfulness is something, we all naturally possess, it’s more readily available to us when we practice on a daily basis. Whenever you bring awareness to what you’re directly experiencing via your senses, or to your state of mind via your thoughts and emotions, you’re being mindful. And there’s growing research showing that when you train your brain to be mindful, you’re actually remodeling the physical structure of your brain. The goal of mindfulness is to wake up to the inner workings of our mental, emotional, and physical processes.
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PAGE 8 - BODY
1-Minute Mindfulness Exercises
Interested in doing mindfulness meditation but don’t think you have the time? Below are 9 mindfulness exercises you can do in a minute or under. 1. Yawn and stretch for 10 seconds every hour. Do a fake yawn if you have to. That will trigger real ones. Say “ahh” as you exhale. Notice how a yawn interrupts your thoughts and feelings. This brings you into the present. Then stretch really, really slowly for at least 10 seconds. Notice any tightness and say “ease” or just say hello to that place (being mindful — noticing without judgment). Take another 20 seconds to notice and then get back to what you were doing. 2. Three hugs, three big breaths exercise. Hug someone tight and take 3 big breaths together. Even if they don’t breathe with you, your breathing will ground them 3. Stroke your hands. Lower or close your eyes. Take the index finger of your right hand and slowly move it up and down on the outside of your fingers. Once you have mindfully stroked your left hand, swap and let your left hand stroke the fingers of your right hand. 4. Mindfully eat a raisin. Take a
raisin or a piece of chocolate and mindfully eat it. Slow down, sense it, savor it and smile between bites. Purposefully slow down. Use all your senses to see it, touch it, smell it, and sense it. Then gently pop it into your mouth and really savor it. Savor its texture, its taste, how it feels in your mouth. Let it linger and then swallow it. After you have swallowed it, let your lips turn up slightly and smile. Do the same thing for each raisin you eat or bite you take. 5. Clench your fist and breathe into your fingers. Position your fingers and thumbs facing down. Now clench your fist tightly. Turn your hand over so your fingers and thumbs are facing up and breathe into your fist. Notice what happens. 6. STOP. Stand up and breathe. Feel your connection to the earth. Tune in to your body. Lower your gaze. Scan your body and notice physical sensations or emotions. Discharge any unpleasant sensations, emotions or feelings on the out breath. Notice any pleasant ones and let them fill you up on the in breath. Observe. Lift your eyes and take in your surroundings. Observe something in your environment that is pleasant
and be grateful for it and its beauty. Possibility. Ask yourself what is possible or what is new or what is a forward step. If you find yourself being reactive, try the following steps: Pause and take one to three big breaths. Say “step back.” (You don’t have to physically step back, you can just do it in your mind.) Say “clear head.” Say “calm body.” Breathe again. Say “relax,” “melt” or “ease.” 7. Mindful breathing for one minute. Lower your eyes and notice where you feel your breath. That might be the air going in and out at your nostrils or the rise and fall of your chest or stomach. If you can’t feel anything, place your hand on your stomach and notice how your hand gently rises and falls with your breath. If you like, you can just lengthen the in breath and the out breath or just breathe naturally. Your body knows how to breathe. Focus on your breath. When your mind wanders, as it will do, just bring your attention back to your breath. You might like to say ‘thinking’ when you notice your thoughts and just gently shepherd your attention back to your breath.This can be done for longer than one minute. However, even for one minute it will allow you to pause and be in the moment. Or you might just like to breathe out stress on the out breath and
breathe in peace on the in breath. 8. Loving-kindness meditation. For one minute, repeat ‘May I be happy, may I be well, may I be filled with kindness and peace.’ You can substitute “you” for “I” and think of someone you know and like, or just send love to all people. 9. An aspiration. Decide on an aspiration. Just ask yourself this question: What is my heart’s aspiration? Pause for about 20 seconds. Do this a second or third time and write down what comes. Perhaps it is to come from love, or to be kind to yourself or others or to be patient. Once you decide which aspiration you like best, say that at the beginning of the day. This will set you up for your day and your interactions with others (and even with yourself).
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The Basics of Mindfulness Practice
Kindness Before you know what kindness really is you must lose things, feel the future dissolve in a moment like salt in a weakened broth. What you held in your hand, what you counted and carefully saved, all this must go so you know how desolate the landscape can be between the regions of kindness. How you ride and ride thinking the bus will never stop, the passengers eating maize and chicken will stare out the window forever. Before you learn the tender gravity of kindness, you must travel where the Indian in a white poncho lies dead by the side of the road. You must see how this could be you, how he too was someone who journeyed
through the night with plans and the simple breath that kept him alive. Before you know kindness as the deepest thing inside, you must know sorrow as the other deepest thing. You must wake up with sorrow. You must speak to it till your voice catches the thread of all sorrows and you see the size of the cloth. Then it is only kindness that makes sense anymore, only kindness that ties your shoes and sends you out into the day to mail letters and purchase bread, only kindness that raises its head from the crowd of the world to say it is I you have been looking for, and then goes with you everywhere like a shadow or a friend. Naomi Shihab Nye
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Mindfulness helps us put some space between ourselves and our reactions, breaking down our conditioned responses. Here’s how to tune into mindfulness throughout the day: 1. Set aside some time. You don’t need a meditation cushion or bench, or any sort of special equipment to access your mindfulness skills—but you do need to set aside some time and space. 2. Observe the present moment as it is. The aim of mindfulness is not quieting the mind or attempting to achieve a state of eternal calm. The goal is simple: we’re aiming to pay attention to the present moment, without judgment. Easier said than done, we know. 3. Let your judgments roll by. When we notice judgments arise during our practice, we can make a mental note of them, and let them pass. 4. Return to observing the present moment as it is. Our minds often get carried away in thought. That’s why mindfulness is the practice of returning, again and again, to the present moment. 5. Be kind to your wandering mind. Don’t judge yourself for whatever thoughts crop up, just practice recognizing when your mind has wandered off, and gently bring it back. That’s the practice. It’s often been said that it’s very simple, but it’s not necessarily easy. The work is to just keep doing it. Results will accrue.
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Out of Your Head and Into Your Soul... “The best way to capture moments is to pay attention. This is how we cultivate mindfulness. Mindfulness means being awake. It means knowing what you are doing.” –Jon Kabat-Zinn. “By breaking down our sense of self-importance, all we lose is a parasite that has long infected our minds. What we gain in return is freedom, openness of mind, spontaneity, simplicity, altruism: all qualities inherent in happiness.” – Mathieu Ricard By cultivating conscious awareness of the present moment, we extract ourselves from our own toxic thought patterns. By learning to sense and see and appreciate life, we need not regret an unfulfilled existence. Mindfulness is a practice that can immediately ground us back into the world, helping us delve within ourselves while simultaneously shifting us beyond ourselves. As mindfulness is all about “living in the now”, the idea suitably circles back to the NOW philosophy: Notice. Look around you and experience the life and love that surrounds you. It is right beside you! If you haven’t seen it, open your eyes and your mind. It’s easy to remove those mental blinders and barriers, as long as you truly want to. Opportunities. Seek out and you shall find opportunities to grow and connect with life without judging yourself. By staying in the moment with those who are nearest and dearest to us, we can cultivate compassion, love, kindness, and morality within us—and then extend this compassionate attitude towards others. Within. By becoming more mindful, you will achieve a stronger inner peace. It is foremost beneficial to you, and then—from you—it explodes tenfold out into the world around you. You can be deeply affected by the people around you and can gain insight from and power over their thoughts; never forget that this is mutual— so work to make a positive impact. Get out of your head and get into your soul. Don’t waste life—live it. And begin living it now. If you do it now, you will always have time. “In this moment, there is plenty of time. In this moment, you are precisely as you should be. In this moment, there is infinite possibility.” –Victoria Moran
My Soul is from Elsewhere? Elsewhere? “All day I think about it, then at night I say it. Where did I come from, and what am I supposed to be doing? I have no idea. My soul is from elsewhere, I’m sure of that, And I intend to end up there. This drunkenness began in some other tavern. When I get back around to that place, I’ll be completely sober. Meanwhile, I’m like a bird from another continent, sitting in this aviary. The day is coming when I fly off, But who is it now in my ear who hears my voice? Who says words with my mouth? Who looks out with my eyes? What is the soul? I cannot stop asking. If I could taste one sip of an answer, I could break out of this prison for drunks. I didn’t come here of my own accord, and I can’t leave that way. Whoever brought me here will have to take me home. This poetry. I never know what I’m going to say. I don’t plan it. When I’m outside the saying of it, I get very quiet and rarely speak at all. We have a huge barrel of wine, but no cups. That’s fine with us. Every morning We glow and in the evening we glow again.” Rumi (1207-1273)
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