13 Things Mentally Strong People Don\'t Do: Take Back Your Power, Embrace Change, Face Your Fears, and Train Your Brain for Happiness and Success pdfdrive com

STEPS TO SIMPLE MEDITATION
In its simplest form, you can perform meditation in just a few easy
steps anytime and anywhere.
• Sit in a Relaxed Position—Find a position that allows you to keep
your spine straight, either in a chair or on the floor.
• Focus on Your Breath—Take deep slow breaths and really feel your
breath as you inhale and as you exhale.
• Return Your Consciousness to Your Breath—Your mind will
wander and thoughts will enter your mind. When they do, return
your focus to your breathing.
MINDFULNESS SKILLS
Mindfulness is often used synonymously with meditation, but they’re not exactly
the same thing. Mindfulness is about developing an acute awareness of what is
happening within the moment without forming judgment. In today’s world we’re
tempted to multitask almost every minute of the day. We send text messages
while walking the dog, we listen to the radio while we’re cleaning the kitchen, or
we try to carry on a conversation with someone while we’re typing on our
laptops. Instead of being mindful of what we’re doing, we’re zoned out. Our
mind wanders in the midst of a conversation. We can’t remember what we did
with our car keys even though we just had them in our hands. And we can’t
recall whether we washed our hair already while we’re in the shower.
The research on mindfulness shows a lot of similar benefits to meditation:
reduced stress, fewer depressive symptoms, improved memory, decreased
emotional reactivity, and even improved satisfaction in relationships. Many
researchers suggest mindfulness could be the key to finding happiness. It’s also

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been linked to improved physical health benefits such as increased immune
functioning and decreased inflammation from stress.
Instead of thinking about what is “right” or “wrong” or how things “should
be,” mindfulness allows you to accept your thoughts for what they are in the
moment. Mindfulness raises your awareness and helps you to “zone in” on each
activity you’re doing throughout the day. It encourages you to become more
comfortable with being alone with your thoughts while also helping you to live
in the moment.
Just like with meditation, you can learn mindfulness skills through books,
videos, workshops, and retreats. It’s taught differently by different people, so if
one method of teaching doesn’t work for you, explore other opportunities to
learn more about mindfulness. The key to developing the skills is to remember
that they take practice and dedication. But learning these skills can change the
quality of your life and provide you with a new perspective on solitude.