Posted in BUddhism, education, enlightenment, fears, happiness, love, meditation, Mindfulness, prayer, self-help, suffering, training, Uncategorized, wisdom, Zen, tagged meditation on March 20, 2017|
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Kathleen Shokai Bishop, MS PhD
Southern Palm Zen Group
Compilation of my ideas and Jan Chozen Bays ideas from her wonderful book Mindfulness on the Go Simple Meditation Practices You Can Do Anywhere. Feel free to share this information with anyone you know that has a desire to learn how to calm their mind, release their anxiety, decrease their stress, and learn to meditate. Thanks!
Three Breath Exercise
The entire exercise takes one or two minutes only but the lasting effect is immeasurable. I hope you’ll try it. The directions are below.
- Shake out your hands to release the tension in them.
- Close your eyes if you feel comfortable doing so as it will help keep out the visual distractions. If you are not comfortable with that or in a place where it would not be safe to close your eyes keeping them open is okay. Simply focus your eyes on one small object, if possible.
- Take three slow deep breaths counting one on the in breath and two on the out breath.
- Be careful not to breathe in so deeply that it makes you cough.
- If you need to you can continue these slow breaths counting one on the in breath and two on the out breath as long as you need to.
Simple Sitting Meditation Tips
- Sit down on a chair or on a cushion on the floor. Sit in a way that feels relaxed but upright, allowing plenty of room in your chest and abdomen for breathing. (If you are unable to sit up, you can meditate lying down.)
- Focus your attention on your breath. Don’t try to alter your breath—your body knows very well how to breathe—just turn your attention to the breath. Each time your mind wanders away from your awareness of the breath (which it is likely to do often), gently bring it back.
- To help focus your mind you can count one on the in breath and two on the out breath. If your mind wanders just simply go back to counting one on the in breath and two on the out breath.
- Meditation helps us experience the feeling of being relaxed and fully present, as if we had nothing special to do except count our in breath and out breath and to take simple pleasure in just sitting and breathing, and counting.
- It is best to meditate every day for 20 minutes. Making this part of your personal health care, like taking a shower for your mind. However, when you are new at it or it is a very busy day you may have to cut the time from 20 minutes to 5 or 10 minutes. Each minute of meditation is returned twofold or more in clarity, equanimity, and efficiency during a busy day.
- You’ll notice the difference in your thinking and creativity very quickly when you are consistent in your time spent meditating.
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Posted in administrators, BUddhism, Business, cause and effect, education, enlightenment, Ethics, fears, happiness, love, Mindfulness, self-help, Uncategorized, wisdom, Zen, tagged art, chain story, creativity, developmental English, ego, fears, feelings, focus, friends, fun, health, inspiration, Jan CHozen Bays, learning, life, Mindfulness on the Go, poetry, questions, relationships, Say YES, school, science, sharing, students, thoughts, training, Truth, work on February 28, 2017|
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All great teachers have the ability to make learning fun. It not only helps the student learn more easily and retain the information better but it makes our jobs more exciting and fun! Who wants to be bored at work, who wants work to be drudgery? No one I know. I want to be excited every morning as I wake up thinking about the great things I can do at work. To hear the students laugh, see them smile, and to see them waiting with bated breath at what I’ll do next!
Even in my adult corporate training classes I play games, I surprise them with treats, compliments, and more. They soon begin to expect the unexpected when they are in a class with me. This encourages them to want to come to training, to realize that making life at work less tedious for themselves and their team will help them live longer and increase the team’s productivity and decrease its sick days! Yes, live longer and healthier!
I don’t believe the adage that “The good die young and the obnoxious live forever.” I believe that laughter is the best medicine and it opens my mind to creativity!
In my developmental English classes I have them write a “chain story” and in one class the last student actually killed the teacher off at the end. Yes, the class killed me off! I just loved the story it was such fun and they all expressed themselves so well. They were able to see how creative they could be in just a sentence or two and how teams can work together easily and without their egos or fears taking over. Even the shy and quiet ones got to participate fully.
In Jan Chozen Bay’s book Mindfulness on the Go, she has a great little exercise you can use with your classes she calls it “Say Yes.” Find every opportunity to say “yes” to people. She invites us to put stickers up with the word “YES” in spots where you’ll notice them in your home and workplace. She even encourages us to write “YES” on the back of our hand so we can see it frequently. She writes, “This task helps us see how often we take a stance that is negative or oppositional. If we are able to watch our mind when someone is talking to us, particularly if they are asking us to do something, we can see our thoughts forming defenses and counterarguments (page 127).”
She shares some examples of how people have used her technique. “One person noted that an external ‘yes’ might not match the real attitude of ‘no’ inside, and that the task helped him detect a hidden constricted state of mind (page 128-29).”
So say YES to life, say YES to FUN and begin to bring it into your classrooms, work rooms, and living rooms and watch what happens. Try it I think you’ll like having FUN for a change!
Let me know how it goes!
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