What is Mindfulness?

Simply put, mindfulness is the practice of awareness. Being aware, or mindful, places us in the present moment. By being present, we naturally let go of the stress of being somewhere else, such as the past and the future. Mindfulness brings peace because we’re present in the here and now, not worrying about what we can’t control.

In this course there are two practices which are key to self-care of the mind: Yoga Nidra, an intentional guided meditation, and Pranayama, which is breath work. Check out these resources below. I’ve made you a Yoga Nidra file specifically tailored to enhancing and developing your self-care. And please check the video by renowned senior yoga and mindfulness teacher Scott Moore as he guides you through two pranayama (breath work) practices. More juicy resources are available on Scott’s website at www.scottmooreyoga.com.

Practice being the observer and the student. You might have heard the term ‘beginners mind.’ In this state of mind, you remain open to receiving. Embrace being exposed to something new for the first time. Your receptivity opens the door for you to master the subject at hand and individualize it to make it your own.

Yoga Nidra for Self-Care with Shannon Judge

Pranayama with the Amazing Scott Moore!

(Check out scottmooreyoga.com)

What Does it Mean to “Sink” into Meditation?

I want to discuss how to “sink” into your mindfulness and meditation practices. Tools like the breath and pranayama are the keys to finding this place deep within your being, your psyche and your spirit. When we practice meditation and other mindfulness practices, including Yoga Nidra and Rapid Eye Therapy, as you’ll see in the next module, our brain waves slow. Brain waves have specific frequencies and vary depending on your thoughts, actions and emotions.

During meditation brain waves enter what’s called the Theta state. These waves are associated with the third eye, your inner wisdom and your spiritual nature. In the Theta state, feelings of calm and balance are common. This state of relaxation is also achieved just before deep sleep, as you’re dozing.

So how do you get there? Sit still, comfortably, upright, spine elongated, collar bones wide, shoulders settled into your back, head aligned and with your jaw slightly dropped and relaxed, teeth slightly apart and your tongue on the roof of your mouth. Perhaps you’re sitting cross legged in a half-or full-lotus position on your yoga mat or meditation cushion. You might be sitting straight up in a chair. Close your eyes and take a few cleansing breaths, in through the nose and out of the mouth. Now close your mouth and breathe. See Scott Moore’s Ujjayi breath instruction video above. This is the perfect breath for meditation.

Focus on the rhythm of your breath, slowly in and out, in and out. You can turn your internal gaze to your third eye if it’s helpful. Visualize a glowing ball of white light in the center of your forehead, breathe in and out, and focus on these two sensations. With practice you will begin to “lose” yourself in a peaceful and meditative way, and drift into a Theta state of relaxation as you ‘sink’ deeper. This is ‘active relaxation’ that many functional medicine doctors such as Dr. Mark Hyman and renowned spiritual teachers such as Deepak Chopra discuss for their incredible wellness benefits and which are a necessity for optimal health on all levels:

• Enhanced immunity

• Being well-rested

• Greater ability to focus, concentrate and be in the present moment

• Decrease in blood pressure

• Reduced anxiety and stress

• Increased productivity

• Boost self-confidence

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