Introduction to Mindfulness_349810_bookemon_ebook.pdf Coaching and Practising Mindfulness | Page 81

Everyday-life practice & coping: The 3mn breathing spaces as "breaks": 1) dignified posture, become aware of thoughts, feelings & body sensations, 2) follow the breath, 3) expand awareness to body as a whole. Discomfort? Say to yourself on out breath: "it's ok, whatever it is, it's already here... I do not NEED to be happy" (analogy: stop clinging to hope that raining will stop and enter the downpour... Let go and accept/welcome wetness...). Meditation pitfalls: Trying to fix things by setting goals, THINKING about the decision whether to practise or not and making "should/shoulds" instead of simply practicing the 3mn. The critical point: when we feel hassled IS the perfect moment for the 3mn-new attitudes (conscious response of turning towards difficulties instead of fight/flight reaction to moods & inner critic) and persistent practise to counterbalance old habits. Take each "there's no point, I missed too much; give up" or feelings of threat as a REMINDER - a MESSENGER- to practise - don't think about it! Choose: ruminative brooding for 3mn or 3mn practice? When depressed e.g. at wake-up besides the breathing space also ask: "how can I best be kind to myself, look after myself, right now? What would I do at this moment if a loved one was feeling this way (and look after myself the same way)?" 80