Bupa Blog Awards 2016

Super excited yesterday to hear that this blog had been nominated for in the 2016 Bupa Blog Awards.

I received a message letting me know that I was nominated for the awards that "recognise the increasing influence and growing professionalism of the Australian influencer community.  The awards aim to celebrate the outstanding work produced in the blogging community, and reward bloggers for their achievements in spreading positive health and wellbeing messages – a core part of Bupa’s philosophy".  

There are now over 1000+ posts on the Quiet Mind blog .. and I have to say it has been a labour of love from the very first entry on Saturday, 18 January 2008. 

There are now hundreds of posts on the practical aspects of meditation - the 'how' and the 'why' - along with personal insights on the journey, research and scientific articles, local and international programs and content, messages from friends and students. 

I am constantly inspired to share my passion for meditation .. and find new and unique ways to engage and support your meditation journey!

This year has been the busiest ever for Quiet Mind Meditation, and unfortunately that has taken me away from this blog space as I have been designing and content filling my totally new website and blog-home!  After diving into a year of new studies, and (yeah!) becoming a McLean Meditation Institute Certified Meditation & Mindfulness Teacher in January 2016 .. I felt we really needed a bright, fresh, sparkling new home.

So along with our new look Quiet Mind monthly newsletter and Monday Meditation Musing alert (SIGN UP HERE) .. our new look home is almost ready to be revealed.  

Stay tuned

Eternally grateful and doing a little happy dance right now!

You can find out more about the Bupa Blog Awards HERE 

Thoughts In Meditation

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This is an excerpt from this weeks Musing is a deep bow to Sayadaw U Pandita the modern leader of Vipassana who passed away over the weekend.  A teacher that inspired and challenged so many meditators and meditation teachers.  The principles of Naming (or sometimes referred to as Labeling) have been a constant source of inspiration and guidance in my own practice and in the resources that I share with others.

Thoughts In Meditation

One analogy that I like to use, when talking about meditation and the way our mind continues to be entertained and distracted by thoughts .. is to picture the mind as a popcorn machine.  The type you find at the cinema.

Think .. bits of air-filled corn, flying around randomly, popping in all directions, a bit of this and a bit of that.  Distracting.  Attractive (smelling so good).  Something we know is not so good for us (or we would prefer not to engage with) but we find outselves making up all sorts of stories about why we should.

Popcorn = Thoughts in Meditation

Apparently we have an average of 67,000 thoughts a day, and most of these thoughts we have already entertained about a thousand times before.  Most of our thoughts are just constantly circulating fluff.  Again and again.  Nothing fresh. Nothing new.  Just dried up bits of old 'popcorn' .. and we have about 1.16 thoughts per second over a 16 hr working day, or 46.5 thoughts per minute over 24 hours.

As human beings we are designed to think!  

Even in meditation, even at our most quiet point, there will nearly always be a wafting of soft thoughts that we can observe in the background.  And unfortunately, one of the common misconceptions, or hurdles, for people wanting to learn meditation is the idea that they must stop all thinking.  

But, thoughts are an important part of life and meditation is not a practice or struggle against them.  Far better to become a friend to your thoughts, to listen and allow them to come and go as they wish, yet know that we do not need to drop everything (or drop our meditation practice) to become involved with them when the time is not right for us.

Thoughts that have an urgent need to be 'heard' can be treated like a needy child

We pause.  We smile and take a breath.  We take a moment to acknowledge the thought (as we would a child) and give them the space to be clearly heard.  

BUT we don't engage in dialogue with them during meditation.

Often this allowing and hearing is all that is needed for thoughts to relax their claim on our attention.  In meditation we don't suppress or repress .. as the saying goes what we resist persists, instead what we might do when a thought is particularly urgent or consistent, is notice that we have been caught up in a thought, and simply observe how that thought might be affecting our body, physically and energetically (such as tightness in the shoulders or tension in the head) AND try the technique known as 'naming' to return gently to your meditation.

NAMING MEDITATION
Naming can be a wonderful addition to almost any regular meditation practice. The idea is simply to notice and then name our thought (or distraction) as it appears in the moment.

So .. we may have a Mindfulness of Breath practice, where we gently focus our attention on the inhalation and exhalation of each breath, or a Mantra practice, with a sound or word that we repeat silently in the mind .. and when a loud and insistent thought comes along .. we give it a one-word name .. silently note that name three times .. and then kindly let it go and return to our practice.

We observe the distraction.  We name the distraction.  We return to our practice. And in doing so, we have an opportunity to truly deepen our understanding of our own mind.

* When you become distracted by a thought, take a moment to look at what it is that's drawn you away from your practice .. if you hear a sound make a mental note 'hearing .. hearing .. hearing' and then return to the breath.

* If you remember something, note 'remembering .. remembering .. remembering' or if it is something about work .. 'work .. work.. work' or 'hungry .. hungry .. hungry'.  Or it might be as simple as 'thinking .. thinking .. thinking'.

* Gently and kindly ... name the distraction three times and then redirect your attention back to the breath (or your foundation practice).

* At the end of your meditation, perhaps later in the day, you might reflect on what were the thoughts that were so urgent and so tantalising that they distracted you? What was taking up your mind-space?

Naming can also be an amazingly insightful tool outside of formal sitting practice .. something we can bring to our regular day by simply pausing in any moment (perhaps while waiting for the kettle to boil, or while travelling home on the train) and bringing awareness to where our mind is RIGHT NOW.  

What you are thinking in this present moment?

It can be enlightening to notice the constant stream of thoughts that move through us each day.  Mindfulness of mind (which is what Naming teaches us) allows us to truly 'hear' what we are saying to ourselves .. in that constant popcorn world of the mind.

Daydreaming

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You can sign up for Monday Meditation Musings here.  This is an excerpt from a recent Musing which I wanted to share:

Daydreaming

"Sit in reverie and watch the changing color of the waves

that break upon the idle seashore of the mind" 

Henry Wadsworth Longfellow

In our busy-doing-stressing society there is much recognition and focus given to  achievement, productivity and 'getting things done'.  And stillness .. the quiet, reflective, non-doing, is often overlooked or cast aside with a touch of scorn and negativity. 

Over time we seemingly lose the art of daydreaming .. the simple activity of being still and allowing the mind to journey unbridled .. to fantasize, make believe, sift through lost memories, contemplate 'what if' scenarios, and play around in make-believe .  

Daydreaming however has been found to be critical to the healthy working of the human mind, as it has the ability to bring us insight, wisdom and a wealth of creativity.  In the world of science, art, film and literature, daydreaming is often found to be the magical elixir of genius.

Daydreaming allows the brain to expand across time and space .. which then allows us to make exciting new associations and connections .. a crucial tool for creativity and innovative thinking.  We close off the noisy and distracting outside world as the brain shifts to contemplating its internal landscape .. which is where connections are often made between seemingly unrelated concepts and pieces of information.    

And when we daydream pleasant dreams, research shows that we begin to breathe with pleasure - which affects our body chemistry (within seconds) .. lowering blood pressure, stabilizing heart-rate and reducing the flood of stress hormones in the body.  

Daydreaming is not meditation .. but it feels good!

The key difference between meditating and daydreaming is that when we daydream we allow the mind to float along on its own journey, moving and 'thinking' wherever it might like to go ~ whereas in meditation we focus on an 'anchor' and this allows our thoughts to soften into the background, so that we can rest in spacious stillness.  

Like meditation however, daydreaming does allow our mind to take a break from heavy duty process style thinking (work, finances, taxes) .. so we can have a mini-vacation and let go of some tension, find a sense of calmness and balance, and later return to our daily tasks refreshed and invigorated. 

We can bring a more meditative flavor to our daydreaming by maintaining enough awareness to observe the fact that 'we are daydreaming', and to notice the journey and any creative insights made ~ instead of just drifting off (which is the easy part). 

In meditation we maintain a detailed interest and awareness of what the body and mind are doing in the present moment .. being present to the immediate experience of daydreaming, and observing without judgement what happens, can bring a meditative element to our reverie.

This week take the opportunity to indulge in some deep daydreaming time .. and be really interested in the journey!  

Allow your mind to wander and ponder magical pathways .. giving free reign to your imagination.  Take yourself  on an imaginary walk through nature, picture lying on an exotic beach with swaying palm trees, or resting in the arms of someone you love.  Creating a meaningful connection with something imagined allows our body and mind to relax .. even if it is only for a few precious moments.

Relaxation is a gateway to meditation. Relaxation techniques, like daydreaming, may not be meditation .. but alongside a regular meditation practice both can be supportive and worthwhile tools for managing stress and sustaining us through an overly busy and noisy life.  

Three Good Things Exercise

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Three Good Things

I am currently completing some studies in Positive Psychology (The Science of Happiness) .. and as part of these studies have been undertaking regular weekly practices, to better understand some of the key scientific findings on happiness.

This past week my task has been to write down three things - every day - that went well for me. And for each of those events, to provide an explanation about why I thought it went well.

One example from my journal this week was, "being able to take a break in the middle of a busy day to share an hour with my dog at the local park .. exercise, sunshine and fresh air" .. another was "accepting an impromptu invitation to meet a friend of a friend .. and finding that we shared a lot in common and want to work together in the future (a new friend!)".

It has been really lovely, and insightful, spending some time this weekend to read through and reflect on my ...

21 notes of gratitude!

The word gratitude is derived from the Latin word gratia, which means grace or gratefulness.

Gratitude is the thankful appreciation for what an individual receives, whether tangible or intangible.  With gratitude we have an opportunity to really acknowledge the goodness in our lives and recognise that the source of that goodness often lies (at least partially) outside ourselves.

In positive psychology research, gratitude is strongly and consistently associated with greater happiness; helping people feel more positive emotions, deal with adversity, improve health and enjoy good experiences, social engagement and relationships.

The Three Good Things exercise can make positive thoughts and feelings more readily available and likely to arise.

The Three Good Things Exercise 
Each day (I completed this each night before sleep) write about Three Good Things from your day following these guidelines:

1. Give the event a title (e.g., "Arrival of Spring, sunshine and exercise")

2. Write down what happened in as much detail as possible, including what you did or said and, if others were involved, what they did or said. 

3. Include how the event made you feel at the time, and afterwards.

4. At the end of the week, grab a cup of tea and take some time to read through your Good Things and reflect on how you felt the exercise went .. do you feel the week was a 'good one'? did you find some unexpected happy events occur? would you consider continuing this exercise?

This is a beautiful life long practice .. a mindfulness practice where we pause and reflect on all the Good Things in life!

Mindfulness of Emotions

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This week we explored .. Mindfulness of Emotions 

The past few weeks having been particularly challenging as I, and my family, have tried to deal with the loss of a loved one.  Loss, sadness, anger, discontent, frustration .. a tidal wave of emotions. And I know we are not alone .. this is the human experience and something we all share.

I am eternally thankful for my meditation practice  

The Chakra's

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This last month we have been exploring .. The Chakra's 

Ancient Indian Yoga literature introduces us to the special energy centers in the body called Chakras.  In Sanskrit "Chakra" translates to 'circle' or 'wheel' and describes an energy network that lies within the body, the 'storehouse and transmitter' of universal energy.  

The Chakra's are often portrayed as spinning wheels of light energy, and each chakra has an associated color, sound and crystal.  The Chakra energy network is also found in native American cultures and Hebrew Kabbalism. 

Chakras are said to govern the regulation of our life force and represent junction points between mind and body, and each Chakra represent a particular dimension of human life and when our energy is flowing freely the Chakras are said to spin brightly as our system remains clear and balance .. we feel grounded, confident, powerful and connected.  

When our Chakras become blocked or obstructed we start to feel constricted and obstructed from our essential selves and this can lead to feelings of unrest and potential physical dis-ease.

Regular meditation is one practice that keeps the Chakras balanced and vibrating effectively.  Meditating on the Chakras allows any issues causing energy blockage to surface in the subconscious mind, and here we have an opportunity to see and address these.  The power of our thoughts (positive energy vibrations) can restore imbalances .. and this is where meditation can have a major impact on our wellbeing.

The seven major Chakras are:

Root Chakra : Base of Spine (color Red)

Pelvic Chakra : Deep in the Pelvis (Orange)

Navel Chakra : Solar Plexus (Yellow)

Heart Chakra : Center of Chest (Green)

Throat Chakra : Thyroid (Pale Blue)

Third Eye Chakra : Between the Eyes (Purple)

Crown Chakra : Crown of the Head (Gold or White)

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The 7 Chakras

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For the next seven weeks I will be exploring Chakra meditation .. come take the Chakra journey with me and each week receive instruction and insight into this ancient practice.  We will focus on a different Chakra each week .. starting this week with a full Chakra meditation practice.

'What lies behind us and what lies before us 
are tiny matters compared to what lies within us'
Ralph Waldo Emerson

Re~Lax Mantra

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This week we explored .. The Re-Lax Mantra 

A mantra is a word, sound or syllable that can be repeated silently or out loud, over and over, in time with the breath. The constant repetition of a mantra over time begins to weave into the sensation of the breath, so our mind becomes fixed on the slightly hypnotic sound and rhythm of the words.  This is what stills and centers us.

If, in meditation, you find it difficult to stop the mind from jumping about, then try repeating a simple mantra to help block the multi-track communication channel, so the mind cannot feed alternative thoughts.  This enables us to block distractions by concentrating on something else .. words replacing words.

Most of us are unaware (until we meditate) of the constant stream of inner dialogue that is going on in our mind stream .. the mind talks to itself endlessly, and while we may be unaware of exactly what we are saying to ourselves, it is this dialogue that is the basis on which we form our experience of the world.  Our mental commentary influences and colours our feelings and our perceptions of reality.

Mantra that have meaning or significance to us, can have a resounding impact on our meditation .. through the gentle soft positive words of 're-lax' we give strength to our intentions and find a deeper understanding and association with the word.

"RE-LAX" MANTRA MEDITATION 

* Adopt your preferred posture, this could be sitting, lying down or kneeling.  Make sure you are relaxed and comfortable before you start, perhaps starting with a short Meditative Exercise to settle and focus.

* Start by bringing your attention to your breath.  Allow the breath to move to its own natural rhythm, do not try to change or control the breath in any way.  Simply become aware of the inhalation and the exhalation .. and the gentle rhythm of the breath.

* When ready, begin to incorporate the mantra "RE-LAX" with your breath, repeating silently to yourself as you BREATHE IN "RE", and as you BREATH OUT the second syllable "-LAX".  Don't try to force your breathing into any particular pattern .. just keep breathing normally and match the recitation of the mantra to your breath.

* If you become distracted with a sound, a thought, or a sensation, just remember to be kind and gentle with yourself .. and on your next inhalation start again with "RE" .. "LAX" ..

* Continue to repeat this mantra for as long as you need to or feels comfortable to do so.

* When you have finished your meditation practice for today .. notice how you feel.  Do you notice a deeper sense of calmness and ease? Is your breath smoother and deeper than before you started?  How is your mind stream?

Other modern mantra you may like to tray include .. ''LET GO', 'DEEP PEACE' or 'BE STILL'.

"wherever you go .. go with all your heart"

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This weeks Musing .. the Labyrinth

[Picture from http://www.sydneylabyrinth.org/] 

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This week we explored .. The Labyrinth 

Did you happen to see ABC TV's Compass program last night on the creation of the Centennial Park Labyrinth?  If you are in Australia (possibly also overseas) you can check it out here : http://www.abc.net.au/compass/

Many years ago I had the opportunity to walk a small private labyrinth .. it was a lovely sunny day, I recall being intrigued by the whole idea .. and having a wonderfully relaxing and centering experience.

And this is what a labyrinth is all about.

What is a labyrinth?
Labyrinth comes from the Greek labyrinthos "maze, large building with intricate passages," and they have been around for at least 3000 years.  Known as single pathways used for walking meditation, and an ancient tool for personal, psychological and spiritual reflection and transformation. Sometimes aligned (incorrectly) with a maze (a maze is usually a complex branching puzzle of choices regarding direction); a labyrinth is entered at the 'mouth' and then walked on a single-path journey to the centre, before turning around and returning back the same way.

In recent years Labyrinths have gained favour for their therapeutic and medical benefits. And there is evidence that suggest a labyrinth walk is a 'right brain activity' which can tap into our intuitive, creative and imaginative side of the brain, being mentally calming and meditative. There is also a labyrinth at the Children's Hospital at Westmead (Sydney) where staff can rest and refocus for the busy day ahead, and patients can find peace and calmness during challenging hospital visits.

"Walking the labyrinth is a detour from the everyday path of our lives - an opportunity to slow down and reflect. Its an easy way to meditate - to simply quiet the mind and open the heart"

Sydney Labyrinth

So, how do you walk a labyrinth?
Firstly, it is important to know that there is no right or wrong way to walk a labyrinth .. some will walk slow and some will walk fast (some children will run, some people will feel compelled to dance) but there are three phrases to the walk outlined on the Sydney Labyrinth site:

Releasing on the way in: letting go of distractions and that which no longer serves you 
Receiving: opening to a sense of peace and calmness as you pause in the centre  
Resolving: as you follow the same path back out of the labyrinth, preparing to engage with the world in a different way  

And so the winding path becomes a metaphor for our journey and where we find ourselves on our path.

"You can walk knowing you will be led somewhere, but the mind is quietened, relaxed and brings things into focus. In a maze we lose ourselves, but in a labyrinth we find ourselves. You could say they have resurged historically when there is a need." 

Michael Stevens, a paediatric oncologist at the Children's Hospital, Westmead

You might be able to find a Labyrinth near you (you know what to do .. just Google it!) but you might also like to try a simple walking meditation which I have detailed here - Each Step a Meditation

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Self care practices

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This week .. a brief Meditative Exercise that is deeply relaxing and refreshing for mind and body.

Have you noticed how often you hold your breath?

White Light Meditation

 

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This week we explored WHITE LIGHT MEDITATION 

Free Float Time

Floating .. finding that restful point between holding and letting go

like meditation

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Blue Sky Mind

Mindfulness is a quality that can be cultivated.  There is a lot of discussion around Mindfulness in the media of late .. so I thought I might share this post from our Monday Meditation Musing (originally posted March 2012) .. mindfulness can be found wherever you are!

Mindfulness is about paying attention, it is the practice of bringing whatever is occurring in the present moment (an activity, a mind stream, an image, a sound) into total .. full focus awareness.

Mindfulness practices can be amazingly powerful and enlightening, because they open up the world in a new way and we can find ourselves totally caught up in the 'wonder' of the present moment in such a way that it can be life changing.  

I think of my daughter as a young child, totally fascinated by the smallest stone, the colourful cloth or the play of light (and the magic of shadows) .. daily events that we might ignore or not even see, yet are the playground of exploration and magic for a child.  

Mindfulness in its purest and most joyful form

Just For Today ..

I bumped into a friend over the weekend .. found out she was studying Reiki and that got me talking about this post that I wrote so long ago .. a really popular (if not one of the most popular) posts from our Monday Meditation Musings series (originally posted July 2012).

The Reiki Principle "JUST FOR TODAY"

Life is so full of possibilities .. so many things we would love to do, achieve, be and live! However sometimes it seems there is just too much choice, and then we get so 'caught up' in the potentiality of life that we become stuck in indecision, inaction or paralysis of analysis.

FREE Monday Meditation Musings

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Earlier this week I was sharing meditation with a lovely group of teachers at a local College .. one of the participants spoke about her own meditation practice which was Trataka Meditation.  I introduced this type of meditation in our Monday Meditation Musings : 28 June 2010

'Thousands of candles can be lighted from a single candle,
and the life of the candle will not be shortened.  
Happiness never decreases by being shared"
[Buddha]

Sunday Evening Meditation

A beautiful meditation class last night .. the gentle rain outside, the street lights flickering in the dark quiet street, the cosy warm studio, the candles and salt lamps casting their romantic glow .. the communal exhale as we all just 

EXHALED

Each Sunday evening in May (at Ihana Yoga Hampton) we shall be exploring the 'building blocks' of meditation .. a map to guide your journey if you like.

We started last night with bringing mindful awareness to ..

* our body as we settle int our meditation posture

* the sounds around and within us

* to the touch of our hands in our lap

* and, to our breath

And we gently placed our awareness on the mantra

'Breathing in .. Breathing out'

1. Close your eyes, check your posture and take a few deep relaxing breaths 

2. Try to remain alert and aware while paying attention to your breath, how is your breath in this moment? where do you notice your breathe? is there a word to describe how your breath 'feels'? 

3. When ready begin the mantra, on your next inhalation silently in your mind say: "Breathing in" ... and on the exhalation "Breathing out" 

4. Silently and gently we begin to synchronize the mantra to our natural breathing rhythm (trying not the change the breath) 

5. As you inhale through the nose think "Breathing in" .. as you exhale through the nose think "Breathing out" 

6. If you notice your mind starting to space out or you get lost in a thought; try repeating the words more precisely or accentuate the rhythm 

7. Continue for as long as you wish .. a few minutes or a few more minutes ..

8. To bring the exercise to a close, gradually let the mantra soften until it fades into silence 

9. And allow a little time to sit in the silence before returning to your next task.

I explained this practice in a little more detail in my weekly Monday Meditation Musing which is a FREE little meditation inspiration for your week ..

Feeling the body from the INSIDE

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Mindfulness of the Body

   

Many people have forgotten how to relax ..in fact most of us carry around low or medium grade stress every moment of every day.

Monday Meditation Musing

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THE CHALLENGE OF MEDITATION

It can be so easy (and tempting) to read and talk about meditation, go on retreats, attend classes, discuss the finer points of technique or schools of thought - but that's not meditation.

To have a meditation practice means that you actually 'do it' (as Nike says) .. we sit down (let's talk about movement meditation later) and shift our focus inward .. finding a point of balance .. still of body and mind ..

Before you've practiced, the theory is useless.

After you've practiced, the theory is obvious.

(David Williams)

Meditation is like any exercise, you can read every book on building muscles but until you break a sweat you will have zero benefits. You have to start - you have to do - there are no shortcuts.

I have found that the first (and possibly biggest) mistake in starting meditation is .. procrastination!

Procrastination is when you receive this email .. and your first thought is "I'll get to this later". We are all now living now in the 'knowledge age' and we are constantly bombarded with information .. details, words, thoughts, sights, sounds .. so that many of us have settled into a state of perpetual edginess for the next big thing, the next shift, newness, entertainment value, more fun, more stuff ... this constant urge to move on, jump ahead, find something more interesting, something more entertaining.

But when we live this way .. we miss the moment we have right now.  And we then have to carry around this need to 'come back later', which in most cases we won't, which means we always feel like there is something we have forgotten, something we are not doing that we should or want to .. which leave a residue of missing something.

JUST A LITTLE BIT!

Imagine that getting started is the only thing in the world that matters.

Just starting.

Remove all distractions, turn off the phone and move away from the computer.

Just sit and focus on getting started.

Not doing the whole meditation .. just starting.

Close your eyes.

Relax your body.

Give yourself 60 seconds.

Pay attention to your breathe.

Notice when your mind urges you to switch to something else (Facebook will be there later, that call can wait, and you can eat in a minute).

Just for this next breath .. breathe.

Don't move, but notice the urge to.

Dont' ruminate/fantasise/analyse, but notice the urge to.

Allow these urges to simply pass on by .. like puffy clouds in the sky above.

Notice this breathe.

Then, notice this breathe.

As long as you like.

Just a tiny step of peacefulness.

Once started .. the rest will flow.

Each time you have a moment.

Just start.

Without a goal or a timeframe.

Just begin.

And soon you will want to continue longer.

Meditation will find you.

And then .. it's done.

You found the starting point.

This moment.

Monday Meditation Musing

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CONSCIOUSLY ARRIVING TO THE BREATH

"Feelings come and go like clouds in a windy sky

Conscious breathing is my anchor"

(Thich Nhat Hanh)

Thich Nhat Hanh, Pema Chodron and many other spiritual teachers speak of Conscious Breathing as the path to transformation .. helping us to be present and anchor our awareness in the 'now' so that we have an opportunity to learn more about ourselves and reflect on our potential actions before acting habitually. We become present to this exact moment with an open attitude and a fresh mind.

How To Train A Wild Elephant

I am really enjoying my new book 'How To Train A Wild Elephant (& Other Adventures in Mindfulness) by Jan Chozen Bays .. and I have already mentioned the book in class and written about some of the exercises in our Monday Meditation Musings program.  I recently heard that the book can be found in the Readings Bookstore in Melbourne which is great news if you live locally.

The wonder of this book is that it provides a very clear, wise and simple guide to building your mindfulness 'muscle' through a series of 53 exercises.  The suggestion is that you take one exercise as your dedicated practice for a full week .. before trying another .. then another .. slowly bringing mindfulness into your daily life.

Jan Chozen Bays, MD, is a Zen master in the White Plum lineage of the late master Taizan Maezumi Roshi. She serves as a priest and teacher at the Jizo Mountain–Great Vow Zen Monastery in Clatskanie, Oregon, and she is also a pediatrician.

Each chapter in the book presents a new exercise, such as: taking three deep breaths before answering the phone, noticing and adjusting your posture throughout the day, eating mindfully, and using your nondominant hand. A short description is provided for each exercise, along with some of the philosophical background, observations from others who have practiced the exercise, and a deeper interpretation .. what does the exercise really mean?

While the presentation and text are simple to understand .. as with all meditation, it is remembering the practice and doing the practice that is more complex, so there are even some suggestions on how to remember the exercise each day.. alas then its up to you 'to do'.

I shall continue to dip into this book and I have had many warm smiles on my face as I notice exercises that I have crossed paths with before .. and this book is perfectly suited for those new to mindfulness and/or meditation, those who would like to explore more mindfulness in daily life practices, and anyone who seeks greater awareness and presence in their daily life.

*I look forward to hearing some of your feedback and thoughts on this book  or the mindfulness practices that you include in your life*