Mindfulness / Meditation
Getting You Started With Mindfulness...
What is mindfulness?
Mindfulness is the ability to remain fully present to the moment, aware of where we are feeling and what we’re doing. This allows us to not become so overly reactive or overwhelmed by what’s going on around us as well as more self aware & conscious of our thinking patterns, behaviours & actions
While mindfulness is something we all possess, it’s more readily available to us when we practice on a daily basis & tune up so we can show up to life as our best, most natural & confident self.
There’s growing research & scientific evidence showing that when you train your brain to be mindful, you’re actually reprogramming & remodelling the physical structure of your brain.
What is meditation?
When we meditate we venture into the workings of our minds: our sensations, our emotions and thoughts to move us into self enquiry, healing & transformation of trauma, health conditions, negative patterns, repetitive cycles etc etc so that we can heal mind, body & soul at a cellular level and awaken t more freedom in life.
Mindfulness meditation asks us to suspend judgment and unleash our natural curiosity about the workings of the mind, approaching our experience with warmth and kindness, to ourselves and others.
Corporate, Private & Group Workshops & Courses
Venue: Positivity Centre, Nashdom Ln, Slough SL1 8NJ
1 Day Courses, 6wk Courses & Training
Group, Corporate or Private
About Davinder Ojalla
As the founder of MedYoga School, a Spiritual Teacher & Transformation Expert, over the last 15yrs I've helped hundreds of individuals create the life, health, relationships & businesses that bring them much more fulfilment, joy, love, peace, intimacy, connection & authentic success with far more ease & flow.
The Basics of Mindfulness Practice
- Set aside some time. You don’t need a meditation cushion or bench, or any sort of special equipment to access your mindfulness skills—but you do need to set aside some time and space away from distractions.
- Observe the present moment as it is. The aim of mindfulness is not quieting the mind, or attempting to achieve a state of eternal calm. The goal is simple: we’re aiming to pay attention to the present moment, without judgment. Easier said than done, I know but the observer state is a powerful tool to develop & master your attention muscle!
- Let your judgments roll by. When we notice judgments arise during our practice, we can make a mental note of them, and let them pass without getting caught up in the monkey mind which loves a party!
- Return to observing the present moment as it is. Our minds often get carried away in thought. That’s why mindfulness is the practice of returning, again and again, to the present moment and paying attention to the sensations within the body without resistance or fight/flight.
- Be kind to your wandering mind. Don’t judge yourself for whatever thoughts crop up, just practice recognising when your mind has wandered off, and gently bring it back as if you are nurturing a small child. Be kind & gentle with yourself & most importantly keep on!
Results will accrue.
The Basics Of Meditation Practise
This meditation focuses on the breath so you can use it as an anchor to the present moment. Throughout the practice you may find yourself caught up in thoughts, emotions, sounds—wherever your mind goes, simply come back again to the next breath. Even if you only come back once, that’s okay. You're mind will wander & the trick is not to try & control it but to catch that it has wandered & guide it back.
You will soon start to catch that it's wandered far sooner which means toxic roots/stories cannot build momentum and take over!
A Simple Meditation Practice
- Sit comfortably. Find a distraction free spot that gives you a stable, solid & comfortable seat ideally sitting up.
- Notice what your legs are doing. If on a cushion, cross your legs comfortably in front of you. If on a chair, rest the bottoms of your feet on the floor.
- Straighten your upper body—Your spine has a natural curvature so let it be there. Relax the shoulders & start to unwind.
- Bring relaxation to your body parts. Situate your upper arms parallel to your upper body. Rest the palms of your hands on your legs wherever it feels most natural. Start to systematically move your awareness through the body relaxing part by part.
- Soften & relax your gaze. Drop your chin a little and let your gaze fall gently downward. It’s not necessary to close your eyes. You can simply let what appears before your eyes be there without focusing on it.
- Feel your breath. Bring your attention to the physical sensation of breathing: the air moving through your nose or mouth, the rising and falling of your belly, or your chest. Start to count inhale 1 - exhale 1 - inhale 2 - exhale 2 - up to 10, then reverse 10 -1.
- Be a vigilant guard noticing the wandering mind. Inevitably, your attention will leave the breath and wander to other places. Don’t worry. There’s no need to block or eliminate thinking. When you notice your mind wandering gently return your attention to the breath.
- Be kind towards you monkey mind. You may find your mind wandering constantly—that’s normal, too. Instead of wrestling with your thoughts, practice observing them without reacting. Just sit and pay attention. As hard as it is to maintain, that’s all there is. Come back to your breath over and over again, without judgment or expectation.
- Gently bring awareness to the surroundings (if your eyes are closed, open them). Take a moment and notice any sounds in the environment, sounds in the distance, sounds inside the room & closer to the sound of your breath. Notice how your body feels right now. Notice your thoughts and emotions.