The Power of Mindfulness


Welcome to the replay of my Facebook Class – The Power of Mindfulness!

A few months ago, I started providing Facebook Classes via my Health and Wellness group on Facebook… Kensifyme Healthy Vitality!

And as not all are able to see or attend the classes, I decided to replay the Class here! I hope you all enjoy the class as much as I have enjoyed hosting it!

Power of Mindfulness

If we have not met, my name is Katharine Jensen and I absolutely love supporting people who are motivated to learn the importance of mindfulness and meditation. I am motivated to help you gain clarity, understanding, and calmness and to also to open your mind to the amazing benefits of mindfulness.

In 2008, I decided to quite smoking after on and off battle with quitting. Then came the fast climb with the after smoking binge and weight gain. With the past 2 yrs, attempting to lose weight, then gain back just as much, I came across a page for a support group for Healthy Weight loss! I went through various pills and diets with little or no help. So after a long and tedious search, I came across Valentus on a former classmates page, and signed up as a Distributor who also uses the Valentus Products…. and I’m now drinking coffee to lose weight!!! Yes, that is right! I am drinking Valentus Slim Roast Coffee to help control my cravings, appetite and to also lose weight! Keep tuned in for more info: https://kjensifymehealthy.wordpress.com

At the same time I am making money being a Health and Wellness Distributor. I I also have my own business as an Affiliate for Weight loss Companies.

Started with Valentus Canada October 2016.

My website is http://www.kjensifyme.myvalentus.com and to signup and take the free tour: http://www.kjensifyme.experiencevalentus.com/

If you have any questions during our time together, please feel free to post them and I will do my best to respond quickly.

Our sources – To ensure your easy access, this is a list of all the sources and resources we will use during this class

https://www.youtube.com/watch?v=a3CunRgjXBk

https://www.youtube.com/watch?v=6p_yaNFSYao

https://news.harvard.edu/gazette/story/2011/04/turn-down-the-volume/

https://www.mindful.org/power-letting-go/

https://tinybuddha.com/blog/go-do-let-go-of-the-past-and-future-and-live-in-the-present/

https://www.ncbi.nlm.nih.gov/pubmed/23541163

http://www.viiworks.com/blog/advantages-and-disadvantages-of-multitasking/

https://www.psychologytoday.com/blog/breathe-mama-breathe/201505/8-mindful-ways-slow-down-time

https://www.researchgate.net/profile/Kirk_Brown/publication/227077193_Toward_a_Phenomenology_of_Mindfulness_Subjective_Experience_and_Emotional_Correlates/links/00b49526ea661a2ca2000000.pdf#page=74

http://time.com/4624276/yoga-workplace-mindfulness/

https://www.ncbi.nlm.nih.gov/pubmed/21170232

http://edition.cnn.com/2016/05/10/health/yoga-in-schools/index.html

https://www.health.harvard.edu/blog/more-than-just-a-game-yoga-for-school-age-children-201601299055

https://www.doyouyoga.com/10-ways-to-bring-mindfulness-to-your-yoga-practice/

http://rightbrainrockstar.com/inspiration/mindful-artist/

https://www.healthyplace.com/blogs/buildingselfesteem/2013/03/how-mindfulness-can-increase-self-confidence/

http://hackerella.com/mindfulness-resources/

‘The practice of mindfulness is simply being aware of what is happening right now”.

Mindfulness in theory is extremely straightforward. Simply put, it’s the practice of being fully present, fully aware, and fully able to engage with one’s current situation or environment.

Why then, does it seem so elusive?

So many of us are accustomed to over-stimulation from the outside world – things directing our attention away from what is happening now. The more time we spend in our heads thinking about things that aren’t happening right in front of us – things that have already happened, or have yet to happen – the less time we spend being mindful.

In the study linked below, Harvard students investigated the effects of the ‘alpha rhythm’, or rhythmic brain movements which are associated with DISTRACTION. This brain rhythm is thought to decrease activity in the mind which is associated with being distracted and overstimulated. Participants were given an 8-week mindful meditation program which saw their attention-direction improve significantly, leading the researchers to conclude the positive benefits of the mindfulness were responsible.

Link here https://news.harvard.edu/gazette/story/2011/04/turn-down-the-volume/

BE HERE NOW.

Ever heard the phrase ‘Be here now’ in relation to mindfulness and meditation? That’s because encouraging our minds to ‘be here, right now’, is essentially what mindfulness promotes.

Think about it. If you’re constantly preoccupied with worry about something that happened in the past – keep in mind that ‘the past’ in this sense can mean anything up to several minutes ago – are you truly focusing all your attention in the here and now?

The same goes for the future – over-anticipation of an event, day, or any time which is separate from what is happening RIGHT NOW is ultimately irrelevant to the present moment. It will not, (and cannot) affect your present situation.

Eckhart Tolle stresses this in his teachings and it’s a very important skill which mindfulness teaches – to let go of past and future.

Here’s a great piece discussing present living: https://tinybuddha.com/blog/go-do-let-go-of-the-past-and-future-and-live-in-the-present/

‘Surrender to what is, let go of what was, and have faith in what will be’ – Sonia Ricotti

Leading on from my last post, not holding on to past emotions or events is a huge part of what we learn in mindfulness. The importance of LETTING GO of previous experiences and feelings is vital if we are to truly live in the now and glean maximum potential from our current situation.

As Eckhart Tolle and countless other mindfulness experts have declared; ‘thoughts aren’t facts’, and so we NEED to stop thinking that they are. How many of you have ever wrongfully believed something you told yourself without factual 8validation or foundation, and ended up a ball of anxiety or with excessive and needless worry?

Letting go can be a very difficult skill to master, as our minds are particularly good at convincing us a thing has been let go, when it fact it may not be the case. Whether it’s letting go of the feeling of the need to be busy, letting go of a person, place, experience – whatever it is, mindfulness is the key.

Here’s some more REALLY useful tips on letting go.

https://www.mindful.org/power-letting-go/

I don’t need statistics here to tell you that increases in instances of anxiety, depression, and various other forms of mental illness have been brought to the forefront of our awareness in recent years. This, and the fact that mindfulness seems to work effectively against them is a huge reason people are expressing more and more interest in it.

So how does it help?

Mindfulness calls our attention back into the NOW, while symptoms of anxiety include preoccupation with potential future events or past occurrences. It makes sense that mindfulness works. But mindfulness is not something that can simply be achieved once and then will be available for good.

Engaging with a regular mindfulness and meditation practice is the only way to build up stamina and awareness to the onset of anxiety or other symptoms of poor mental health – the more we familiarize ourselves with our personal ‘now’, our personal state of being present, and become comfortable with it, the more accessible it becomes.

This means that our ability to rationalize a situation and draw ourselves back into balance is increased with practice, and so mindfulness simply becomes a tool we can access easily and use to our advantage.

This study below details more about the benefits of mindfulness meditation for anxiety, and there are SO many more like it: https://www.ncbi.nlm.nih.gov/pubmed/23541163

Decreasing your reactivity to external events and triggers is another benefit of a regular mindfulness practice. Self-awareness and self-observation are vital skills in which people who regularly meditate have been proven to have higher levels, and these are tools which help us become less reactive and more mindful of ourselves.

Cognitive flexibility also refers to the ability to more effectively switch between thought concepts and ideas – ie, to multi-task! Improving the ability to multi-task allows us to process more information more effectively, and ultimately then to begin increasing our productivity!

While multi-tasking also has it’s drawbacks, the overall improved brain capacity required to successfully do so is where the benefits of regular meditation can be observed. Think of it as being better able to handle over reactive thoughts and irrational responses. (I’m pretty sure we all know at least one person who could benefit from this skill.)

The study below has proven that meditation improves cognitive flexibility:

https://www.ncbi.nlm.nih.gov/pubmed/19181542

Advantages and disadvantages of multi-tasking: http://www.viiworks.com/blog/advantages-and-disadvantages-of-multitasking/

A really easy way to incorporate mindfulness into your everyday life is simply to Slow. Things. Down.

Slow down eating your meals and really take the time to taste the food.

Slow down your walk to work/college and take the time to notice your surroundings.

Slow down your quick responses to interactions.

Whatever you’re doing, and wherever you’re going, challenge yourself to observe one new thing every day, and you’ll be amazed at how much calmer you feel.

When we slow down, we automatically become more mindful and our attention gets more focused on the task at hand. This not only optimizes the levels of productivity, but also enjoyment levels!

There are several methods which are effective in helping us to slow down and boost mindfulness, some of which include:

-Breath control

-Getting sufficient sleep

-Minimizing distractions

Slowing down not only the way we move our bodies, but our minds, too. This is vital if we are to understand and reap the benefits and importance of mindfulness.

Ready to slow down and cherish every moment? You’ll enjoy this: https://www.psychologytoday.com/blog/breathe-mama-breathe/201505/8-mindful-ways-slow-down-time

For many people, breathwork (or pranayama as it’s called in yoga) is a vital tool which helps them to slow down and become more mindful. I’m going to talk you through some REALLY easy techniques you can practice whenever and wherever you find yourself getting anxious, stressed, and disconnecting from your present moment.

Mindful breath technique 1:

-Sama Vritti or “Equal Breathing” – This technique uses equal inhales and exhale lengths to balance out breathing.

-How it’s done: Balance can do a body good, beginning with the breath. To start, inhale for a count of four, then exhale for a count of four all through the nose, which adds a natural resistance to the breath. Got the basic pranayama down? More advanced yogis can aim for six to eight counts per breath with the same goal in mind: calm the nervous system, increase focus, and reduce stress.

-When it works best: Anytime, anyplace… but this is one technique that’s especially effective before bed. If you have trouble sleeping, this technique can help take your mind off the racing thoughts or whatever might be distracting you from sleep.

A great piece detailing the benefits of yogic breathing and mindfulness: https://www.ncbi.nlm.nih.gov/pubmed/19735239

-Abdominal Breathing Technique

This technique is great for opening the airwaves and expanding the lungs as increased oxygen flow to the brain has been proven to also affect alertnesshttp! (Over time, you might actually increase your lung capacity!)

-How it’s done: With one hand on the chest and the other on the belly, take a deep breath in through the nose, ensuring the diaphragm (not the chest) inflates with enough air to create a stretch in the lungs. The goal: 6 to 10 deep, slow breaths per minute for 10 minutes each day to experience immediate reductions to heart rate and blood pressure, McConnell says. Keep at it for six to eight weeks, and those benefits might stick around even longer.

-When it works best: Before an exam, or any stressful event. But keep in mind, those who operate in a stressed state all the time might be a little shocked how hard it is to control the breath when they finally turn attention to it!

Wikihow has a great explanation of abdominal breathing: https://www.wikihow.com/Do-Abdominal-Breathing

Post 11

Nadi Shodhana or “Alternate Nostril Breathing” – Another yogic breathing technique, this one uses alternate nostril breathing to equalize the amount of oxygen received by both sides of the brain.

-How it’s done: A yogi’s best friend, this breath is said to bring calm and balance, and unite the right and left sides of the brain. Starting in a comfortable meditative pose, hold the right thumb over the right nostril and inhale deeply through the left nostril. At the peak of inhalation, close off the left nostril with the ring finger, then exhale through the right nostril. Continue the pattern, inhaling through the right nostril, closing it off with the right thumb and exhaling through the left nostril.

-When it works best: Crunch time, or whenever it’s time to focus or energize. Just don’t try this one before bed: Nadi Shodhana is said to “clear the channels” and make people feel more awake.

http://www.yogajournal.com/poses/2487– More on Nadi Shodhana

Post 12

All mindfulness techniques are ultimately forms of meditation, and so the vague lines that exist between the two are often confused. While mindfulness simply encourages us to cultivate awareness of our present moment and surroundings, meditation can often be focused on a particular thing or ‘intention’.

Concentration

In this way, both meditation and mindfulness require a great deal of concentration. Regularly entering states of deep concentration and meditation ultimately improves our overall capacity to concentrate. (This is why so many intellectuals and successful writers, researchers or business people are avid meditation and mindfulness practitioners!)

http://rightbrainrockstar.com/inspiration/mindful-artist/

Post 13

The neurobiology involved in the process of mindfulness has caught the eye of many scientists eager to learn more about the benefits. They’ve found countless instances of improved brain function and newly-formed neural pathways as a results of meditation and mindfulness, scientifically proving that mindfulness can change the way your brain works!!

From cognitive to behavioral improvements, to concentration and productivity levels increased, there can be no denying that this practice is a wonderful way to change the way you think!

Some scientific findings on mindfulness: http://bit.ly/2hBkK3U

Post 14

Mindfulness, yoga, and meditation are often associated with one another as they all deal with similar intentions of bringing the body and mind back into a state of balance. While it’s almost standard procedure to include elements of meditation and mindfulness in a yoga class however, both mindfulness and meditation can be taught independently of yoga.

Both practices concern themselves with cultivating awareness – yoga (awareness of the body), and meditation (awareness of the mind). Thus, I’m sure you’ll understand that combining the two practices can make for an extremely effective method for obtaining self awareness and clarity.

Cultivating mindfulness during a yoga practice is a great way to start basic mindfulness, too, as the movements of the body are always there to start drawing awareness to when you find your mind wandering. Mindfulness in everyday life, then, is a similar focus and awareness to what is happening around us.

Here are 10 great ways to bring mindfulness to your yoga practice! https://www.doyouyoga.com/10-ways-to-bring-mindfulness-to-your-yoga-practice/

Post 15

Mindfulness is so important for kids and teenagers to learn as a skill as it not only benefits concentration levels and behavioural issues, but increases self and body awareness, compassion, and understanding.

When combined with yoga, it has also been proven to decrease the symptoms of ADHD (Attention Deficit Hyperactivity Disorder), and breathwork is known to be particularly effective in combatting behavioral issues, too.

It’s no wonder so that it’s become hugely popular in schools, with numerous studies proving the multiple benefits of including a program of mindfulness and yoga in their curriculum.

Harvard study on yoga for school-age children https://www.health.harvard.edu/blog/more-than-just-a-game-yoga-for-school-age-children-201601299055

It’s easy to want to give our kids the best chance possible at concentration and productivity in school, but what about the parents?

Corporate mindfulness and yoga has also seen a massive increase in the past year, with most busy office-chains and corporate workplaces realizing the benefits, too, and beginning to offer classes and workshops to their employees either free of charge or at a discounted rate.

An hour of meditation, mindfulness, and yoga at lunchtime is the perfect way to recharge your mind and body and encourage a continued level of productivity during busy working hours. When this is offered within the office premises, it makes sense that employees will spend less time travelling to and from their desk to get their hit of inspiration and balance.

It’s also a great way to encourage workplace morale and help employees develop connections with one another outside of the working mindset, so the benefits really are endless!

Time’s take on mindfulness in the workplace! http://time.com/4624276/yoga-workplace-mindfulness/

It’s easy to want to give our kids the best chance possible at concentration and productivity in school, but what about the parents?

Corporate mindfulness and yoga has also seen a massive increase in the past year, with most busy office-chains and corporate workplaces realizing the benefits, too, and beginning to offer classes and workshops to their employees either free of charge or at a discounted rate.

An hour of meditation, mindfulness, and yoga at lunchtime is the perfect way to recharge your mind and body and encourage a continued level of productivity during busy working hours. When this is offered within the office premises, it makes sense that employees will spend less time travelling to and from their desk to get their hit of inspiration and balance.

It’s also a great way to encourage workplace morale and help employees develop connections with one another outside of the working mindset, so the benefits really are endless!

Time’s take on mindfulness in the workplace! http://time.com/4624276/yoga-workplace-mindfulness/

The process of becoming more aware of ourselves can often call into question other weaknesses and difficulties that we may have been covering up (such as issues with self-confidence). It can be difficult to realise, but once mindfulness and self-awareness expose a lack of confidence, we can either retreat further back into ‘unconsciousness’, as Eckhart Tolle labels it, or choose to step forward and embrace it.

This embracing ourselves manifests outwardly as an increase in self-confidence, and is definitely one of the more outwardly noticeable effects of successful mindfulness practice. Imagine somebody that you know who has always been shy, introspective and nervous, suddenly becoming comfortable with themselves and all that they are.

THIS is the power and benefit of mindfulness and acceptance.

This is where the immense power of the practice lies, and the funny thing is, this realization is ironically a realization that everything the practitioner ALREADY HAS inside of them is actually sufficient and always has been.

More on mindfulness and self-confidence: https://www.healthyplace.com/blogs/buildingselfesteem/2013/03/how-mindfulness-can-increase-self-confidence/

FLOW STATE is defined as a unique state of mind which artists and writers of various disciplines have come to understand as a state of immense and prolonged focus. During flow state, productivity and creativity reach a peak state of balance and expression, and creatives have been known to describe it also as a state of detachment from the outside world, allowing them to intently focus on the task at hand.

Mindfulness and meditation are the stepping stones to being able to intentionally enter into a state of flow. By practicing directed thought and awareness, we cultivate a sort of stamina for our mind to maintain this state for longer, thus practicing for a state of flow.

“Flow is a state of meditation— of mindfulness – that you’re experiencing not while sitting quietly, but while fully and completely absorbed in an activity.”

Thus we can understand the state of flow to be an example of how mindfulness can be put to use in our everyday lives. I helps us to create, to believe in the idea, and to pursue it!

More on this here: https://mrsmindfulness.com/how-you-can-enter-mindfulness-in-4-simple-steps/

If you’re still a little bit unsure where to start with your personal mindfulness and meditation journey, I’d recommend simply trying out some basic guided meditations. There are a wealth of resources online such as the ones I’ve linked below, and you’ll be forming an amazing foundation to build your meditation practice on by just taking ten to fifteen minutes at first to really choose to engage with your thoughts.

In the morning before you start your day, or just before bed to help you drift off to sleep are definitely the best times to practice mindfulness and meditation, as they help our minds to prepare for the task before us – either getting engaged with our day, or disconnecting from the conscious world to a deep sleep state.

I’m interested to hear if you have any queries regarding the start of your mindfulness and meditation practice?!

This is a good option to start with: https://www.youtube.com/watch?v=pFkJAw4ODlE

OR any videos by Jason Stephenson: https://www.youtube.com/watch?v=6vO1wPAmiMQ

Although it’s advisable to disconnect completely from the internet to successfully engage with meditation, we can’t deny that it’s also an amazing source of information and resources regarding the practice.

From guided meditations on youtube (see the last post), to articles and techniques on how best to maximize your mindfulness practice, my main advice here is to search what it is you think you might need – whether it’s ‘mindfulness for anxiety’, ‘mindfulness for fatigue’, or ‘mindfulness for stress-relief’ – and just TRY whatever you’re drawn to, closing down any irrelevant tabs or open pages.

There are also a great deal of apps emerging which aim to promote mindfulness and meditation, the most effective of which I’d recommend would be HEADSPACE:

Headspace: https://www.headspace.com/headspace-meditation-app

Other mindfulness resources: http://hackerella.com/mindfulness-resources/

If you’re STILL unsure – and let’s face it, most of us are when we first begin meditating – if you take nothing else from this event, at least let it be the confidence to just TRY it.

Start small – 5 or 10 minutes a day, and then gradually start to increase it. Make up your mind to stay put for that long, and notice the fluctuations from day to day in your breathing, your attention, and your energy.

Don’t beat yourself up if it doesn’t quite ‘work’ the first few times as there is no such thing as a ‘bad’ meditation – it all helps us to delve deeper and cultivate awareness, even if it’s one half a second at a time!

The more busy, distracted and uneasy you are – the more you NEED to meditate! As the old Zen saying goes…

“You should sit in meditation for 20 minutes a day – unless you’re too busy – then you should sit for an hour!!”

If you guys have any questions you’d like me to answer, or feel you need to clarify anything we’ve covered today, PLEASE feel free to post your questions in the comments below and I’ll do my best to get back to you ASAP.

Alternatively, you can private message me!

Thank you for taking the time to experience my class!

I love sharing this topic with people who are eager to start experiencing mindfulness and meditation!

If you have any further questions, please post them below and/or email me at kjensify56.sbc@gmail.com.

I am always here to support you!!!

Let me know if you have any questions – I am here for you!

If you have any comments, questions, or feedback of any kind, please leave it in the comments below – I’d really love to hear your thoughts!!!

Let me know if you have any questions – I am here for you!

For more info on how you can begin a more healthier lifestyle or become part of my team, sign up for our newsletters http://kjensifyme.synduit.com/CL0001

At this time would like to invite you to take the free tour at www.kjensifyme.valentustour.com

Check out our products and weight plans at www.kjensifyme.myvalentus.com/valentus-products

Advertisements
This entry was posted in Facebook Classes Replay and tagged , by KJensifyme Healthy. Bookmark the permalink.

About KJensifyme Healthy

Hi, my name is Katharine. Am a Mom of 2 Grownup Children, and 4 Grandchildren, and 4 great Grandkids! Am a mom and Grandma / G. Grandma 1st, An Affiliate Marketer second! Am a CEO with KJensifyme Healthy | Katharine Valentus Prevail Products: http://kjensifyme.myvalentus.com Take the free tour: http://www.kjensifyme.experiencevalentus.com Managing weight with the healthiest Coffee on the Planet Earth! Valentus Coffee is designed to help you lose weight! BioTrust: Discover How You Can Gain Control Over The Hormone That Influences Practically Every Hormone Related To Fat Loss. visit http://kjensifyme.biotrust.com/shop.asp?p=LeptiBurn&SID=kjme56

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s