awareness Archives - Masterword Services

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The Wandering Mind vs. the Here & Now

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Studies have proven that "a wandering mind is an unhappy mind." (1) Harvard Psychologists Matthew A. Killingsworth and Daniel T. Gilbert found in their studies that 46.9% of the time, our minds are somewhere else. They concluded that "a human mind is a wandering mind, and a wandering mind is an unhappy mind. The ability to think about what is not happening is a cognitive achievement that comes at an emotional cost." Being present helps you: Maintain full attention Make better decisions Communicate better Perform your job better (1) Matthew A. Killingsworth and Daniel T. Gilbert. "A Wandering Mind is an...
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Mindful Walking

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This is a walking practice. Remember to maintain enough awareness of your physical environment to be safe. Find a suitable location for mindful walking. A relatively long and straight journey on an even surface, without vehicular traffic or other dangerous obstructions such as stairs or curbs would be a good situation. Take three deep breaths and relax your body as you exhale, then begin breathing naturally. Walk at an even and comfortable pace. Keep your eyes open and maintain a gentle awareness of your surroundings. Become aware of the general tactile sensation in the sole of your feet as you…

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Center in the Big Toe

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Find a quiet place where you can sit or stand without disturbance or physical danger. Lower your eyelids or close your eyes completely. Take three deep breaths and relax the body as you exhale, then begin breathing naturally. Let your awareness sink gradually down to either your right or left big toe. If any sensations such as warmth, numbness or vibration arise, simply notice them without holding on to them. Maintain your awareness of this point. Do not react to sound or other thoughts. With evenness of mind, continue to keep your attention focused at your toe.
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Centering in the Dantian

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Find a quiet place where you can sit or stand without disturbance or physical danger. Lower your eyelids or close your eyes completely. Take three deep breaths and relax your body as you exhale, then begin breathing naturally. Let your awareness gradually sink down to a point about three finger widths below your navel and two finger widths under your skin. This is an energy center known as the Dantian. If sensations such as warmth or vibration arise, simply notice them without holding on to them. Maintain your awareness at this point. Do not react to sounds or other thoughts. With evenness...
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Cat-Cow Pose

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The Cat-Cow yoga progression is a little dance up the spine that is perfect for beginners! It also invites experienced yogis to keep finding the depth and awareness in spinal flexion. Cat-Cow is all about integration and will leave you feeling revitalized and present!

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