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    Yoga, Meditation and Mindfulness Ultimate Guide: 3 Books In 1 Boxed Set - Perfect for Beginners with Yoga Poses: 3 Books In 1 Boxed Set - Perfect for Beginners with Yoga Poses
    Yoga, Meditation and Mindfulness Ultimate Guide: 3 Books In 1 Boxed Set - Perfect for Beginners with Yoga Poses: 3 Books In 1 Boxed Set - Perfect for Beginners with Yoga Poses
    Yoga, Meditation and Mindfulness Ultimate Guide: 3 Books In 1 Boxed Set - Perfect for Beginners with Yoga Poses: 3 Books In 1 Boxed Set - Perfect for Beginners with Yoga Poses
    Ebook326 pages3 hours

    Yoga, Meditation and Mindfulness Ultimate Guide: 3 Books In 1 Boxed Set - Perfect for Beginners with Yoga Poses: 3 Books In 1 Boxed Set - Perfect for Beginners with Yoga Poses

    By Speedy Publishing

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    About this ebook

    To reach that level of peace required for yoga and meditation, you’ll need to practice. You need to learn how to clear your mind and let calm take over. Luckily, you have plenty of resources that you can use. This set of three books don’t just tackle yoga, they also come with illustrations of yoga poses.
    LanguageEnglish
    PublisherSpeedy Publishing LLC
    Release dateNov 22, 2019
    ISBN9781633833050
    Yoga, Meditation and Mindfulness Ultimate Guide: 3 Books In 1 Boxed Set - Perfect for Beginners with Yoga Poses: 3 Books In 1 Boxed Set - Perfect for Beginners with Yoga Poses
    Author

    Speedy Publishing

    At Speedy Publishing, we envision our company and publishing arm as being a premier publisher of quick-reference materials, useful reference books, fiction books in all sub-genres and creative non-fiction to both entertain and assist readers worldwide in reading a fun and exciting books and also accomplishing their educational and professional goals. We continually update our products, ensuring accuracy of information, making sure they are fun and entertaining. Our products are always available in whatever format our readers need.

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      Book preview

      Yoga, Meditation and Mindfulness Ultimate Guide - Speedy Publishing

      Table of Contents

      Mindfulness For Beginners: Mindfulness Exercises

      Chapter 1. The Purpose of Mindfulness

      Chapter 2. Ways to Achieve Mindfulness

      Chapter 3. Additional Tips to Achieve Mindfulness

      Yoga Books For Beginners: Yoga Diet & 39 Other Yoga For Beginners Truths - Yoga Anatomy, Fitness Yoga, Yoga As Medicine &

      Book 1: Yoga Books For Beginners

      Book 2: Yoga Diet & 39 Other Yoga For Beginners Truths

      Book 3: Anatomy For Yoga, Fitness Yoga, Yoga as Medicine & Yoga For Weight Loss

      Book 4: Zen Is Like You

      Meditation for Beginners

      1 Stress - A Problem We All Face

      2 How Meditation Can Help

      3 Ten Minutes a Day to Reduce Stress and Increase Productivity

      4 Beginners’ Meditation Postures

      5 Blissing Out with Music

      6 Types of Meditation

      7 Strategies For Success

      8 Ten Ways to Use Mindfulness and Say No to Stress

      9 Meditating at Work

      10 Meditation Extras

      11 Keep a Meditation Journal

      12 Upgrade Your Life and Health

      Mindfulness For Beginners:

      Mindfulness Exercises

      By

      Brittany Samons

      Introduction

      Mindfulness is the mental or psychological state and ability to focus the attention or get complete and total awareness on something of the present. It is defined as a state or being completely attentive on the present moment and present circumstances as well as really paying attention to something in a conscious manner. Mindfulness is also known as total awareness and recollection which leads to the retention of the reality of things displayed at the moment rather than on what has been and what is to come. It is often called as presence of mind and the opposite of absent-mindedness.

      Mindfulness is a very popular term for Buddhists who follow Buddha’s teachings since it is one of the core teachings of Buddha considered to be the path that will take a person to enlightenment. This mental state is advantageous, however, not only to Buddhists but to all people since it maintains or enhances communication especially at work and in relationships. In other words, it makes communication more effective. It also lets knowledge, whether academic, emotional, or spiritual knowledge, penetrate through the heart, mind and soul to achieve wisdom, peace, confidence and other positive things. Mindfulness can easily be achieved and mastered even by beginners as long as they know its purpose as well as follow some tips on how they can successfully achieve this state of mind.

      Chapter 1. The Purpose of Mindfulness

      There are several purposes of mindfulness and these purposes serve as reasons why attaining this psychological state is important. Here are the basic but essential purposes of mindfulness and how they can benefit a person’s life.

      To improve concentration. Being mindful is being able to focus and concentrate and when you are able to focus and concentrate, you are able to do all your activities, projects, etc. well and achieve great results. Mindfulness is aimed to achieve an improvement on your focus and concentration since it encourages a person to live by the present and to the reality displayed in front of you. For instance, if there is work to do and some projects, if you are mindful, you are able to concentrate on your projects and work because you focus on what you have to do at the moment.

      To obtain wisdom easily. Mindfulness is also aimed for the achievement of wisdom and knowledge without obstacles. For instance, if you are inside a class or a seminar, you will not be able to absorb all the knowledge and the wisdom imparted by the instructor or the speaker if you are absent-minded and you do not focus on what is being discussed. However, if you are mindful, wisdom and knowledge can easily penetrate to your mind and this could benefit your work, your studies and your overall life in a positive way.

      To relieve physical stress and prevent heath issues. Mindfulness is also aimed for the purpose of eradicating stress from your life. The world is full of stress-triggers but since mindfulness encourages you and helps you think of the present reality, stress can be reduced and relieved. Now, stress is one of the main causes of several diseases like high blood pressure, etc. When you are mindful, you eliminate stress and when you eliminate stress, you are also able to prevent serious health issues from arising, thereby keeping you healthy physically.

      To eliminate worries. Mindfulness is aimed for the elimination of worry in your daily life. Worry is one great factor that can cause stress and jeopardize your health not only physically, but mentally. However, if you are mindful or if you know how to practice mindfulness, you are usually trained to focus on the present things and to view things as they are and without judgment. Since you won’t have to think of other things from the past or future, there is nothing to worry about, so you can give your body a good rest, peace to your mind and happiness to your soul.

      To eliminate depression and other mental disorders. Mindfulness is said to be a mental state of focus and concentration as well as awareness of the present realities. Since it deals mainly with the mind, it is also aimed for the elimination of mental disorders such as depression, anxiety disorders, etc. For instance, if you are depressed over something, ignoring that mental state could give worst results like nervous breakdowns. But since mindfulness encourages meditation and freeing the mind from worries that lead to depression, these mental disorders can successfully be eliminated allowing you to live a happier life.

      To banish communication gaps. Communication gaps are usually the main causes of misunderstandings, etc. but mindfulness is a state that is aimed to bridge these gaps. Mindfulness can do this because it is the state of paying attention. Naturally, when you focus and pay attention to the person talking, whether it is your boss, your wife, your parents, etc. you will be able to understand what he or she is saying. Therefore, if it is a task you are supposed to do, you can perform it exactly how your boss wants it or how your parents want it, leading to harmonious relationships.

      To banish relationship problems. While communication gaps can cause misunderstandings, misunderstanding are the main culprits of broken and strained relationships; whether with your boss, wife, parents, friends, etc. The state of being mindful can prevent problems and fix broken relationships because mindfulness not only encourages attentiveness and total awareness but also encourages viewing things as they are without passing judgment. This means you are able to absorb the circumstances and understand them. When you understand situations and circumstances despite their negative nature, you avoid misunderstanding and fights with your boss, wife, friends, parents, etc. leading to the avoidance of relationship strains and problems.

      To be non-judgmental. It is actually human nature to be judgmental and to put meaning on everything around them. Whether it s an object, a situation or happening, people would usually judge and usually they judge the past and the even the future of that certain situation. However, mindfulness is aimed to focus on the present moment as it encourages the viewing of things as they are and not digging up the past and predicting the future and so, people are trained to be non-judgmental but accept and absorb everything without passing judgment.

      To get a hold of yourself or your sanity. Many people who experience depression as well as other psychological problems usually are not able to maintain their sanity and get a hold of their emotions that’s why they usually give up and break down. Reality will always have some things that could make a person depressed and worry too much but being mindful can help a person keep his or her sanity despite all the stressors and depression-triggers. This is because mindfulness is aimed to focus only on what is happening now, at present and not about future happenings. It is aimed to let you live one day at a time, solving problems for the day and not to worry about problems that have not arrived yet. With this, you are able to prevent a surge of problems that that can trigger too much depression allowing you to live and think well despite the not-so-good things happening around you.

      To live a happy and contented life. Mindfulness is also aimed for people to achieve a happy and contented life. Nobody wants to be lonely and live a life of misery and discontentment but if you are practicing mindfulness in your daily life, you live for the present and this can train you to be contented with your life and what you have now as well as be happy since you can banish negative vibes and stressors that can disrupt your way of life.

      Chapter 2. Ways to Achieve Mindfulness

      1. EMBRACE THE IMPORTANCE OF MINDFULNESS

      You would never achieve mindfulness if you are not truly convinced that such state exists and that it can be achieved. Only when you do this first step can you follow and abide by the rest of the steps or ways, start practicing mindfulness and to be successful in achieving it.

      How to Embrace the Importance of Mindfulness:

      Learn all about it. Get to know what this state of mind is all about, its pros and cons and why you need to achieve it. Once you get to know what mindfulness is and its importance, you’ll see the significance of it in your life and start embracing it. You can learn all about mindfulness through research.

      Ask other people for testimonies and opinions. If you know of some people who are practicing mindfulness, you can ask for their opinions and testimonies as to how mindfulness benefitted their lives and if it is really an effective strategy to be happy. Asking other people for their testimonies, opinions and their experiences will give you more insight as to what mindfulness is, you’ll get a clearer picture and be encouraged to embrace its importance since the views you have absorbed came from people who have actually tried practicing it.

      Know your goals and your problem areas. In other words, check your life and your needs with regards to physical, mental, emotional and spiritual health. What problems are you encountering regarding these areas in your life? Do you want mental improvement? Do you want emotional relief from depression and stress? Look into these things and try to compare how mindfulness can bring positive results to these problem areas and goals in life that you have. When you check your life as well as what mindfulness can do, you’ll be more encouraged to try.

      Apply the nothing-to-lose mindset. When it comes to practicing mindfulness, you will not be required to go on a diet, to give something, etc. therefore, there is nothing to lose when you try it. When you have this mindset, you will be encouraged to try and embrace the importance of mindfulness and see if it really can work for you.

      When you are able to start practicing mindfulness, you are now increasing your chances to achieve success in this quest.

      2. DO MEDITATION

      Meditation is an effective way to achieve mindfulness because it lets you get in touch with your mind and inner self. Since meditation is focusing and concentrating on yourself and not the outside world and distractions, you are able to practice paying close attention to reality at the moment, helping you master mindfulness.

      How to Meditate to Achieve Mindfulness:

      Go somewhere quiet. In other words, choose a place where you can go for meditation and that place should be quiet and peaceful as much as possible to help you concentrate.

      Decide what meditation position to apply. This means that whether you want to sit on the floor or sit on a chair, your position should be comfortable for you but not too comfortable as you might feel sleepy and hamper meditation.

      Close your eyes. When meditating for mindfulness, it is advisable to close your eyes. This will help you start to focus quickly as a beginner since you won’t be able to see distracting things around you.

      Be wary of your breathing. As a beginner, your starting focus point for meditation is your breathing. Start by listening to yourself inhale and then exhale and focus on the rhythm your breathing makes. This will help you get rid of other distracting thoughts that could hinder you to meditate successfully for mindfulness.

      Be wary of the sounds around you as well as your thoughts. When meditating, you can’t help but hear sounds around you so let this not be distractions but another focal point to meditate well. It’s the same when thoughts pop up. Welcome these thoughts but keep calm.

      Don’t let yourself be carried away by the sounds you hear and the thoughts that appear. There may be sounds you hear and thoughts that appear and even if you welcome them, just look at them and do not think anything more. If you find yourself getting carried away, go back to listening to your breathing.

      Do this for 20 minutes. Do the meditation you are doing for at least 20 minutes a day. Meditating will help you know how to control your mind and your focus despite distractions and this is a good way to practice and achieve mindfulness even in your daily life.

      3. DO SOME MINDFULNESS EXERCISES

      There are also some mindfulness exercises you can try to achieve the state of being mindful. These exercises can help you focus your attention on the present and take your mind off past thoughts and future thoughts and worries. These exercises can also aid your meditation and master it.

      Mindfulness Exercises for Beginners:

      Breathing Exercise. This refers to using breathing to practice mindfulness and meditation. The breathing exercise will help you improve your focus and your concentration. This is the most basic exercise for mindfulness. Here are some tips to do the breathing exercise.

      -Breathe from your belly. Take a deep breath but make sure it is from your diaphragm and not taken from your chest. Breathing from your chest will only make you gasp or run short of breath, but when you breathe with your belly, you will be able to fill your lungs with sufficient oxygen.

      -Use your nose to inhale and your mouth to exhale. When you breathe this way; the sound and rhythm that your breathing makes can contribute to your meditation and achieve mindfulness.

      -Practice focusing on your breathing sound and rhythm. Listen to the sound when you exhale as well as observe the breathing rhythm you make.

      -Don’t force your breathing. Rather, breathe calmly and naturally. If every breath you make is long or short, so be it. The point is that you should observe the breathing you make and not to ensure whether the breathing is long or short. The point is to practice looking into the breathing rhythm and not to know problems and meanings of every breath. That is what mindfulness is all about.

      Observation Exercise. While the breathing exercise refers to using your breathing as a powerful tool to meditate and achieve mindfulness, the observation exercise refers to focusing your mind on certain objects or thoughts. This exercise can help you achieve mindfulness because it trains you to focus and concentrate with your eyes open as well as even if there are rapid and multiple thoughts popping into your mind. Here’s how to do the observation exercise for mindfulness.

      -Take any object or think of a single, specific thought. The object can be an apple, a flower or anything you want. In case of thoughts, it could be an important event currently happening or any thought.

      -Watch the object or look into that single specific thought. You are simply going to stare at the object and in case of thoughts, simply let that thought linger in your mind. Welcome that thought, in other words and just observe it like you would observe an object.

      -Focus and concentrate on that object or thought. For the object, observe it more thoroughly now. Make it the center of your attention. For your thoughts, single in on one thought and look at it more deeply now. Make it the central thought in your mind now. Like a video or camera, make that object or thought clearer and other things around it blurred.

      -Observe the object’s color, shape and everything about it that you can see and observe. On the other hand, observe that single thought in your mind according to the picture being displayed in

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