5 Second Mindfulness

Thousands and thousands of us from around the world are participating in Oprah and Deepak Chopra’s latest and, oh so relaxing, free 21-day meditation series.

This mini-meditation was included in the series and I thought it was too wonderful not to share. (The series began on Monday but if you join today, you can still experience all of the first five meditations.)

Try this simple exercise to connect to the here and now, from master of present-moment awareness, Eckhart Tolle.

Tolle says, “Ask yourself, ‘Am I still breathing?’ You suddenly feel the air flowing into your body and out of your body… At that moment, you’ve entered the state of presence. Even if it’s only five seconds.”

Meditation Eckhart Tolle

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Hope

hope-1804595__340Many of us in the States and around the world are participating and enjoying the Oprah and Deepak Chopra 21-day free meditation series on hope. Each day they share a message and a quote, along with a meditation. I love this quote from Day 3 of the series from Bernard Williams, an English philosopher.

“There was never a night or a problem that could defeat sunrise or hope.” – Bernard Williams

I truly believe there is always a solution. When my sons were growing-up, I often shared that thought with them: “I know this is a big deal, but I also know there is always a solution. Let’s sit down and try to figure this out.” Hope also kept me centered and moving forward through a divorce two decades ago, a Masters degree a few years later and three life-changing assignments with the United States Peace Corps 10 or so years ago.  Hope makes tough things manageable and good things great!

You may not have an answer to a dilemma you are facing or a dream your are delaying, but with a calm and centered approach and a sense of hope, finding a positive solution or creating a positive outcome can be a reality. (I believe this to be true on a personal and a global level.)

Here are some hopeful guidelines to help you:

Don't give up

  • Don’t give up too soon, or try too hard. Sleep on it if you can. Give the situation a bit of space – we often create deadlines for ourselves that aren’t necessary or realistic.
  • If you start to feel overwhelmed or hopeless, take at least three deep breaths. (Inhale, slowly – 8 seconds in through the nose, and exhale 8 seconds through the nose).
  • Give yourself a time out! Take time for a bit of peace and quiet. (In nature, cyclones and hurricanes have a calm in their center, known as the eye of the storm. Follow nature’s lead, and give your internal eyes a bit of time so they can relax and refocus to allow them to “see” the situation from a new, calmer perspective.)
  • Ask yourself a series of five questions when dealing with problems.
    1. Does this problem or situation really have to be solved right now?
    2. Is it both urgent and important? (Make sure all deadlines are real – yours and others – and that they truly matter to you.)
    3. Have I faced other problems and solved them successfully?
    4. If your answer to #3 was “Yes”, and the answer to #3 is almost always “Yes”, if we are being truly honest with ourselves ask yourself: What helped me then? (If your answer is honestly a “No” go directly to step question #5.)
    5. What resources – including my own skills and talents and the help of others – do I have to help me solve this problem? (Or,  grow this dream.) Begin figuring out how to use these resources. (I have a free great sheet to help you with this, check it out here.)
  • Don’t let yourself be caught up in anger or the blame game. I know this is much easier said than done, but if you are at least able to say to yourself, “I really do not want to get caught-up in blame games or anger,” you send a calming message to your brain, which will avoid the release of fight or flight chemicals and hormones into your blood stream that anger and blaming always stir-up.
  • Say out loud, as often as you can “I know I/we can figure this out. I know I/we can.” This calming, confidant message releases a swell of positive chemicals and hormones into your body, which will help you relax and think more creatively – increasing the possibility you will resolve the situation positively. (This works for your dreams, as well. “I/we know I can do this. I/we know we can.)

HopeI truly believe you can reduce your stress and sense of despair and turn-up your dream meter by developing a more hopeful outlook and by taking hope-based actions.  Positive responses dramatically increase the likelihood of a positive outcome and help build your personal hope reserves, which make hope more accessible when strife and stress appear or when you begin to doubt yourself or  your abilities.

Another great way to build your reservoirs of hope is to take time to meditate or sit quietly at least five days a week for 15 minutes.  This peaceful, relaxing habit has many positive benefits for your mind and your body and can provide a cushion of calm to protect you from the emotional bumps and bruise of life.

It’s not too late to join the free 21-day meditation series, click here to begin or grow your meditation practice and to gain new perspectives on hope.

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Free meditation series & FB group

heart-1077724__180If you have never tried meditating, or if you meditate and would like to add to your current practices, check out Oprah and Deepak Chopra’s upcoming, free, 21-day meditation series.

I have used their meditations in the past, and they are guided goodness and a refreshing way to calm your mind and comfort your soul. Meditations are usually 15 minutes in length – a small amount of time that can yield big results.

To begin a positive habit, you can sign-up for their free meditation series in March by clicking here.

If you want help developing your new habit, join the free  Wishful Thinking Works Meditation Facebook Group, designed to keep you meditating and give you a place to share your thoughts and questions throughout the process.

Join us to find a bit more peace in your heart and happiness in your life.

The Wishful Thinking Works Meditation Facebook Group is open to everyone, it is listed as “closed” on FB, but that just means no one but members can see your posts. You have nothing to lose and so much gain.

 

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