This meditation technique enables you to handle uncomfortable feelings well and maintain your mindful presence.
Instructions
- Begin by being seated comfortably in a chair with feet flat on the ground, your back straight but not rigid.
- Allow your hands to rest either in your lap or on your thighs, whatever is most comfortable. Work with eyes closed.
- Take three deep breaths: in through the nose, out through the mouth. Then return to your natural breathing pattern.
- Maintain awareness of your body and breath.
- Bring to mind a situation at work in which you are at ease. Notice what feelings arise … belonging … pleasure? Whatever the feelings are greet them all equally with friendly curiosity.
- Now bring to mind a situation at work that you find challenging or confronting. Notice what feelings arise …contempt … anger … self-doubt? Whatever the feelings are greet them all equally with friendly curiosity.
- Picture your feelings as bubbles in a lake coming to the surface, present for a moment then dispersing. This lake is the great pool from which all feelings are constantly arising and subsiding – all equally important, all equally welcome; without judgement, without attachment.
Duration
- Aim for minimum 5 mins 3 times per week.
- Like any other skill, mindfulness is developed through regular and sustained practice.
THE COMPLETE SERIES OF MEDITATION EXERCISES
- Synchronise Mind and Body Assists mind and body to be alert and aware and fully present in the moment—enabling us to make thoughtful choices, in real-time, about how we respond, what we say and how we act.
- Body Scan Technique useful in calming body and mind, especially before sleep.
- Spacious Mind Assists the mind to adopt an open, accepting, accommodating attitude—particularly helpful preparation for fraught conversations or situations.
- Circular Breathing Practice shown to improve cognitive clarity, and ease feeling emotionally stuck.
- Notice and Name Observing sensations in the body, emotions and thoughts with friendly curiosity, naming them, letting them go.
- Equanimity (Exercise above) Technique enabling you to handle uncomfortable feelings and maintain mindful presence.
MORE ABOUT MINDFULNESS
Read a description of mindfulness and its benefits in the introduction to the series here
