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)?"

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