how to be mindful a beginner’s guide
TRANSCRIPT
![Page 1: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/1.jpg)
How to Be Mindful:
A Beginner’s Guide
![Page 2: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/2.jpg)
Did you know …
… you can use the power of your mind to
![Page 3: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/3.jpg)
lose weight,
![Page 4: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/4.jpg)
improve your health,
![Page 5: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/5.jpg)
live longer,
![Page 6: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/6.jpg)
and sleep better?
![Page 7: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/7.jpg)
The secret technique is called:
Mindfulness.
![Page 8: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/8.jpg)
Mindfulness is the opposite of
Mindlessness.
![Page 9: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/9.jpg)
Mindlessness is a condition of semi-awareness that relies on habit and not paying attention.
![Page 10: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/10.jpg)
Mindfulness Defined in Plain English
![Page 11: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/11.jpg)
Mindfulness is . . .
Being Attentive
![Page 12: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/12.jpg)
Mindfulness is . . .
Being Attentive
Non-Judging
![Page 13: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/13.jpg)
Mindfulness is . . .
Being Attentive
Non-Judging
Heightened Awareness
![Page 14: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/14.jpg)
Mindfulness is . . .
Being Attentive- become attentively aware of your moment-by-moment experience as it unfolds.
Non-Judging- you stop evaluating and judging everything as you normally do.
Heightened Awareness- you realize that thoughts and emotions are temporary and will soon pass and you become less vulnerable to emotional distress.
![Page 15: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/15.jpg)
The Many Scientifically Proven Benefits of Mindfulness
![Page 16: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/16.jpg)
Mindfulness and Physical Health
![Page 17: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/17.jpg)
Weight Loss
Eating slower and more thoughtfully could help in dealing with weight problems.
![Page 18: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/18.jpg)
Better Sleep
By being mindful and letting go of stress, you’ll find it easier to get some sleep.
![Page 19: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/19.jpg)
Mindfulness Helps Against Cold and Flu
Mindfulness meditation and moderate exercise seem to have protective effects against cold and flu.
![Page 20: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/20.jpg)
Addiction Recovery
Mindfulness is about deliberately focusing on emotions that are difficult to deal with.
![Page 21: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/21.jpg)
Lowers Blood Pressure
Studies showed that those who were educated in mindfulness decreased their blood pressure.
![Page 22: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/22.jpg)
Helps with Dealing with Pain
Being mindful teaches us to consider what we can learn about the pain.
![Page 23: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/23.jpg)
Mindfulness and Mental Health
Mindfulness is like a gym for the mind.
![Page 24: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/24.jpg)
Stress, Anxiety, and Depression
Studies found that practicing mindfulness seems to be useful in fighting anxiety and depression.
![Page 25: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/25.jpg)
Mindfulness Helps Improve Memory, Reasoning and Concentration
![Page 26: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/26.jpg)
Anger Management
Being mindful of your anger can make the anger last shorter, occur less frequently, and at a lower intensity.
![Page 27: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/27.jpg)
Dealing with Grief
Grief can exact a great emotional toll and those suffering from grief are often physically and mentally stressed.
![Page 28: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/28.jpg)
Mindfulness Makes Music Sound Better
A study showed that a few minutes of mindfulness meditation improves focused engagement in music.
![Page 29: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/29.jpg)
More Satisfying Relationships
Mindfulness can help couples become happier in their relationship.
![Page 30: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/30.jpg)
Helps You Become Better at Your Job
A study proves that you’ll perform better at your job when you practice mindfulness.
![Page 31: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/31.jpg)
Mindfulness Techniques for Beginners
Zen Buddhist monk Thích Nhất Hạnh teaches five steps to mindfulness.
![Page 32: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/32.jpg)
1. Mindful Breathing
Focus on your breath.
Just observe yourself inhaling and then exhaling.
![Page 33: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/33.jpg)
2. Concentration
Observe your in-breathes entirely from the beginning to the end.
By doing this you develop mindfulness and concentration.
![Page 34: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/34.jpg)
3. Awareness of your body
While you breathe in and breathe out, be aware of your body.
Being aware of your body lets you live in the present.
![Page 35: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/35.jpg)
4. Releasing Tension
While breathing in, be aware of your body. Breathing out, release tension.
![Page 36: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/36.jpg)
5. Walking Meditation
Just like mindful breathing, mindful walking is done without effort but with enjoyment.
![Page 37: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/37.jpg)
Conclusion
We can all benefit from practicing mindfulness.
![Page 38: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/38.jpg)
Conclusion
We can all benefit from practicing mindfulness.
And all it takes is cultivating awareness.
![Page 39: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/39.jpg)
Conclusion
We can all benefit from practicing mindfulness.
And all it takes is cultivating awareness.
It’s not hard.
![Page 40: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/40.jpg)
Conclusion
We can all benefit from practicing mindfulness.
And all it takes is cultivating awareness.
It’s not hard.
Actually, it’s almost effortless.
![Page 41: How to be mindful a beginner’s guide](https://reader035.vdocument.in/reader035/viewer/2022062420/55c35ba2bb61ebf7588b45e2/html5/thumbnails/41.jpg)
For more useful articles, please visit:
http://rnblog.rockwellnutrition.com/