awareness

20 Simple Ways to Be More Mindful Right Now

  1. Pause right where you are and take two deep breaths.
  2. Look directly into your loved one’s eyes as you talk.
  3. Eat a snack with your full awareness – no reading, no screens, no conversation.
  4. Gaze out the window and take in the sights.
  5. Step outside and take a few deep breaths of fresh air.
  6. Pause and notice the sounds around you, both near and far.
  7. Move just the slightest bit more slowly and with more awareness.
  8. Imagine a time machine has transported you from 1915 to 2015 — notice what you typically take for granted.
  9. Consider what you appreciate about someone and tell him.
  10. Imagine you live in an underdeveloped country where having your basic human needs met is not a given.
  11. Name five things you are grateful for right now.
  12. If any of these are people, let them know you are grateful for them.
  13. Drop your shoulders.
  14. Sit up straight.
  15. Stretch.
  16. Hug someone and allow him to be the first to let go.
  17. Perform one simple random act of kindness.
  18. While waiting in line, resist checking your phone and look around.
  19. Smile. Make it genuine. What changes in your body, thoughts and mood?
  20. Smile at someone else. Notice the same.

Connection is the energy that is created between people when they feel seen, heard and valued- when they can give and receive without judgment.” ~ Brene Brown

In my last post, I wrote about balance and connection as my guiding words of 2015.  Crafting a flexible plan to bring me closer to my intentions, I divided up the areas of connection into categories where I had been lacking: self, husband, and friends.

Connection with self.

If Mama ain’t happy, ain’t nobody happy. I would add — when Mama’s been meditating, the peace is increased.  Mood is infectious and the benefits of meditation are as well.

As counterintuitive as it may seem, it is vital to start here — with the need to get quiet in order to foster wisdom and clarity.  Call it prayer, meditation, or simply sitting in silence for a few minutes. Without it, awareness of our inner thoughts and experience is much more difficult to assess.

Although I currently meditate daily, I recommitted to 5-30 minutes of practice a day.  This also means offering myself compassion and honoring my need for sleep, rest, fun, and balance.

Shonda Moralis, MSW, LCSW, Psychotherapist

Heart Attacks & Strokes Cut in Half

American Heart Association Says Meditation Helps

New research, funded by the National Institute of Health (NIH), found that people with heart disease who regularly meditate may be able to reduce their risk of suffering a heart attack or stroke nearly by half.

For the study, which was published in the journal of the American Heart Association (AHA), heart disease patients were enrolled in a stress-reducing program based on Transcendental Meditation (compare Effortless Meditation). The participants were required to meditate for about 20 minutes twice a day, practicing specific techniques that allowed their bodies and minds to experience a sense of deep rest and relaxation.

Meditation has been practiced in various forms for thousands of years all around the globe. Transcendental Meditation / Effortless Meditation are simple, effortless and natural ways to settle down to a quiet state of mind.

Benefits may be::

  • Tranquility and inner peace
  • Awareness
  • Calmness & emotional balance
  • Helps with treatment of medical conditions (those aggravated by stress and anxiety)
  • Lowered blood pressure (an important role in the treatment or prevention of cardiovascular disease)

“Those who meditate can choose among a wide range of practices, both religious and secular,” said Dr. Charles L. Raison, clinical director of the Mind-Body Program at Emory University School of Medicine in Atlanta, Georgia, who participated in a study on the healing effects of meditation on both body and mind. “What they have in common is a narrowing of focus that shuts out the external world, which usually [also] stills the body.”

Effortless Meditation does not require any particular education and does not conflict with lifestyle, philosophy or beliefs. It’s a straight forward technique that is easily learned and effortless to practice.  Everyone can do it.

Greg Schweitzer, MBA, D.Ay, has been teaching meditation programs for 35+ years and has trained with Maharishi Mahesh Yogi, the founder of the Transcendental Meditation program.  He taught TM® for 17 years and worked with best-selling author, Deepak Chopra, M.D.  For the past 20 years, Greg has been teaching his brand of meditation known as Effortless Meditation™.  

For more information on Effortless Meditation, please call 610-395-3355.

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