Kindle Notes & Highlights
Confucius once said: “It does not matter how slow you go as long as you do not stop”.
I thought of you when I read this quote from "The 5 Minute Mindfulness Practical Guide: 20 Simple Habits To Lead A Stress Free Life, Reduce Anxiety And Treat Depression (The 5 Minute Self Help Series Book 3)" by Magnus Muller -
"Confucius once said: “It does not matter how slow you go as long as you do not stop”."
Start reading this book for free: http://amzn.asia/cbFJ0Li
Start counting backwards 10,9,8,7,6,5,4,3,2,1 while imagining the flakes (your thoughts) settling down. Each time a random thought appears, just say "okay, thank you" and return to your flakes settling down.
Take a deep breath through your nose for three seconds and exhale through your mouth for another three seconds. Repeat the cycle and start to free your thoughts about everything.
you only need a window with a view. Observe what you see outside the window and refrain from labeling. For example, do not label or think "tree", "car" or "bench". Instead pay attention to the surroundings such as a breeze blowing across the leaves or moving clouds in the sky. The main goal is to observe and be aware without injecting your own thoughts like an impartial judge. Each time you get distracted with thoughts, just focus on a spot or color.
Start by listening to some neutral music such as classical or instrumental music or a song that you have no pre-association with, for example your ex-girlfriend has not recommended. Find a quiet place for 5 minutes and use your earphones to listen to the music while gently closing your eyes. Throughout the music, avoid forming any opinions of like or dislike. Accept the music for what it is, without judgment and listen till you're fully immersed. If you do this listening exercise often enough, you'll be surprised how much more you're picking up when you listen without interfering thoughts or
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The next time you sit down to eat, switch off all distractions such as TV, phone or computers. Take time to smell and see the color of your food and study its texture before eating. Savor and chew your food slowly while closing your eyes. In future, instead of rushing through your meals especially when you're dining with others, try to minimize conversation or eat alone away from your work desk once a week. As a bonus, mindful eaters are also more likely to lose or maintain their weight because they're not putting mindless calories into their bodies. You can also incorporate this mindful
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Begin by bringing your awareness to any sensation in your body, then move on to your thoughts. As you observe your random thoughts for example "What am I having for lunch later?" refrain from labeling or judging. Instead see them as passing clouds or floating balloons that you do not hang on to. If you catch yourself hanging on to one of the "balloons" immediately let go. As you practice this exercise more often, you'll find yourself faster at catching yourself losing attention
For this exercise wear comfortable clothes and shoes. Begin by taking a deep breath and briefly scan how your body feels. Start walking slowly making sure each foot makes full contact with the ground in a heel-to-toe rhythm. With each step be fully aware of your body’s sensation of walking and breathing. Whenever you lose attention to random thoughts and feelings, just take notice without labeling and gently guide your focus back to the present walking.
Since fire is naturally hypnotic, it can induce a state of stillness or trance making you feel relaxed and peaceful. Begin by sitting down comfortably in a dark or dimly lit room. Keep your posture upright and maintain eye level contact with the candle flame. The goal is to hold your focus on the flame before gently softening your gaze as you become entranced by the dancing flame. Let the flickering flame hypnotize you and whenever your mind wanders, redirect your focus on the flame. Eventually you'll notice your thoughts fading away as you experience only the present awareness of the flame.
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sit or lie down, but sitting up is recommended if you're prone to falling asleep. Close or half-close your eyes and observe your own breathing. Now we'll begin from your head to your toes by observing all sensations in your body. For example, does any part of your body feel itchy, tightness, soreness, tingling or numbness? Are your shoulders tensed? Are you clenching your jaws subconsciously? If your mind starts wandering, just gently guide it back to the present scanning. The goal of noticing what your body is feeling real-time is to train your mind to pay attention in the present moment.
turn off the car radio and for the next 5 minutes pay attention to your new surroundings by taking in the sights. The goal is to take notice and be present with your surroundings. Oftentimes we're so used to taking the same route home or to work that our brains turn into auto-pilot mode without making any real connection with the present moment.
taking a good look at your bed. Feel its soft sheets against your skin and notice how soft or firm your mattress is against your body weight. Start appreciating your bed knowing how important a good sleep is. Be thankful, be appreciative and savor the present moment before falling asleep.
Take out a pen and paper, and find a comfortable place to write uninterrupted. Set your timer for 5 minutes and use this time to write out any thoughts or feelings that come to your mind. Don't hold anything back or judge what you're writing. Simply write non-stop until 5 minutes is up.
For the next 5 minutes, take out your pencil and paper and choose an object or subject to draw. It can be the mug sitting on your desk or your sleeping cat. With your eyes observe the lines, curves and shadows of your object and start drawing with your pencil. You can make your drawing as simple or detailed as you desire as this is not an art competition, but a simple mindfulness exercise
Observe the sounds coming from your coffee machine as it brews you an aromatic cup of coffee - how does it smell? Observe how its color changes when you add some cream or milk. Does the cup of coffee feel warm and inviting in your hands? Finally sip and savor your coffee knowing that you're in the present moment and everything else can wait.
Yoga is known to reduce anxiety and teaches breathing techniques to help one relax.
some fruits, nuts or vegetables daily and feel the positive difference?
today in our busy and impulse-driven modern world, mindfulness is no longer a nice-to-have but a must-have skill in order for us to thrive.
Is it because you're trying to break out of your negative thinking? Do you carry a lot of unfounded fears and worries that interfere with your daily life? Every time you give an excuse or don't feel like doing your mindfulness practice, remind yourself why you're doing it in the first place.
"The purpose of mindfulness is to make our mind calm and peaceful. If our mind is peaceful, we will be free from worries and mental discomfort, and so we will experience true happiness. But if our mind is not peaceful, we will find it very difficult to be happy, even if we are living in the best conditions”
5 Minute Self Help Series
