Pickup - The Little Book of Mindfulness: Tips, Techniques and Quotes for a More Centred, Balanced You

THE LITTLE BOOK OF MINDFULNESS

Copyright Summersdale Publishers Ltd, 2019

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INTRODUCTION

Welcome to The Little Book of Mindfulness .

You may have chosen this book because you want to feel less stressed, improve your quality of life or increase your focus. Whatever your motive, there is no doubt that practising mindfulness is one of the easiest and most effective solutions to improving your life in many areas.

Full of tips, advice and thoughtful quotes to help you embrace the power of the present moment, this book delivers all you need to make every day one of appreciation and peace. Happy reading!

Do not dwell in the past, do not dream of the future , concentrate the mind on the present > moment.

Buddhist proverb

THE PRESENT MOMENT IS FILLED WITH JOY AND HAPPINESS. IF YOU ARE ATTENTIVE, YOU WILL SEE IT.

Thch Nht Hnh

MINDFULNESS EXPLAINED

What exactly is mindfulness? Also known as present moment awareness, in simple terms mindfulness is about focusing on the present moment. It is the practice of being fully aware of where you are and what you are doing, without becoming overwhelmed by everything that is happening around you. This is achieved by being totally conscious of your surroundings, emotions and thoughts, while concentrating your attention on whatever is happening in the here and now.

You might ask yourself, how will mindfulness benefit me? For one thing, it can help banish those niggling feelings of anxiety and tension that sometimes come along and threaten your peace of mind. Living mindfully brings many other rewards, including improved mood and strengthened mental health; these are covered in this book.

Mindfulness isnt difficult, we just need to remember to do it.

Sharon Salzberg

Its good to have an end in mind , but in the end what counts is how you travel .

Orna Ross

NO DISTRACTIONS

When you first start to practise mindfulness, eliminate distractions. Choose a peaceful space, switch off your phone and cut out as much external noise as possible. Focus on your breathing. Notice how each breath moves in and out of your body. If your mind starts to wander, bring your focus back to your breathing. The more you focus, the easier it gets trust me!

If you notice that youre thinking ahead to what youre going to do next, gently nudge your attention back to the present. Although mindfulness is all about paying attention to whats happening around you right now, it doesnt mean shutting out every thought you have. Your mind doesnt come with an off switch. It is about dealing more creatively with those thoughts and experiencing life as it unfolds, moment by moment.

The point of mindfulness is not to get rid of thought but to learn to use thought skilfully.

Jack Kornfield

ANYONE CAN DO IT

Anyone can practise mindfulness. It doesnt matter about your background or education, or how old you are. You dont need a guru or to be religious to benefit from mindful practice. Simply go at your own pace and dont worry about how long it takes to get the hang of it; like any skill, mindfulness requires practice to achieve satisfying results. Mindfulness requires no equipment, no qualifications and just a little perseverance, and with practice you too will reap the benefits.

ANYTIME, ANYWHERE

One of the great things about mindfulness is that you can practise it wherever you are. You dont even need to set aside a special time because you can be mindful of your surroundings at any moment in your day. While out walking, for example, or when you are in the gym; making dinner or relaxing. All you have to do is focus your attention on your body, thoughts, emotions or the surrounding environment.

Of course, developing daily mindfulness practice takes patience and determination. It can be hard work to keep pulling your mind back to the present moment. One of the easiest ways to do this is to breathe slowly and deeply. Stay with it. As you become more familiar with the practice, benefits will become more obvious. You will start to feel more present, peaceful and alive. Remember, mindfulness works like a muscle: the more you exercise it, the stronger it gets.

SOMETIMES THE MOST IMPORTANT THING IN A WHOLE DAY IS THE REST WE TAKE BETWEEN TWO DEEP BREATHS.

Etty Hillesum

You must live in the present, launch yourself on every wave , find your eternity in each moment .

Henry David Thoreau

DAILY ROUTINES

Pick a routine daily activity that you normally do on autopilot and make it mindful. Lets say brushing your teeth, for instance, or getting dressed. Many of us do these activities barely noticing what we are doing. Pay attention to squeezing the toothpaste onto the brush, the contours of your mouth, what the toothpaste tastes like and how the brush feels against each tooth. Think about the clothes you put on. Are the colours muted or bright? Is the fabric soft or textured? How do the clothes make you feel?

Take the opportunity to consider how you feel throughout the experience. When you pay close attention, you may pick up on things you havent noticed or thought about before and you will find more enjoyment in these seemingly simple or mundane tasks. In a nutshell, whatever youre doing, be aware of it and take it all in.

The past is behind, learn from it. The future is ahead, prepare for it. The present is here, live it.

Thomas S. Monson

FOCUS ON THE HERE AND NOW

Dont compare the past with the present. If you find your mind is drifting while you are having a mindful moment, make your thoughts home in on whats good now by thinking of one thing that you are grateful for. It neednt be anything huge, it could simply be you are grateful that the sun is shining or appreciating your morning cup of tea or coffee.