mindfulness – Page 10 – Allan Johnson, PhD

How to Create Your Perfect Meditation Space

Posted on June 20, 2022August 20, 2022 by Allan Johnson in habits, meditation, mindfulness

Meditation spaces are not always rooms in the true sense of the word; often they are just quiet corners in your house or flat where you can retreat to reflect, relax, and meditate. Meditation spaces are places where you can unwind at the end of a stressful day and collect your thoughts the beginning of a busy week. This can be in your living room or bedroom, in your garden, or on the beach. In the midst of modern life, the ability to create space for meditation can be the key to positive change. When we are able to create a space for ourselves – a quiet space, a space to gather our thoughts, a space to relax – we become more balanced, more at peace, and better able to stay in the present moment.

It is important to slow down and take time to collect your thoughts and relax your mind.
Finding and creating a quiet space for meditation is an essential part of meditation and key to a positive lifestyle. Make sure you have enough space around you. You do not want to feel too crowded. The space should be conducive to meditation and provide you with the conditions that supportive for your complete relaxation.

No matter how small your home is, it is possible to set up a meditation space where you can find peace and quiet. If you have a garden, a good place to meditate would be on the patio or in the garden. If you live in a flat, studio, or small house, a quiet corner or even the bathroom can work perfectly. Some people prefer a meditation space in the kitchen or in their bedroom. The most important thing is to find a space that suits you and your need for a peaceful meditation experience and for a quiet and relaxed environment.

It is also important to look for a space that is free from clutter such as papers, books, or other items that might distract you. The purpose of meditation is to develop calmness and relaxation, which allows us to be mindful of our thoughts, emotions and physical sensations, so clear the space around you and make it as clutter-free as possible. Make sure your meditation space is a comfortable temperature. Your body temperature drops when you meditate and you need to avoid drafts as they can make your meditation unpleasant. When you meditate, find a light environment that suits your needs. If you find the light too bright, try candlelight.

Your meditation room does not need much in the way of furniture. You can use a small cushion or chair to sit on while you meditate. If you sit on a chair, make sure it is comfortable and you can easily sit upright. If you choose to meditate on the floor, make sure you have appropriate padding to support you. One of the main reasons people choose meditation cushions is because they allow you to sit upright and keep your back straight, which makes meditation easier. There are conventional meditation cushions and stools, but all you really need is a throw pillow that raises your hips above your knees for a more comfortable sitting posture. The cushion should be comfortable and supportive, not too soft to give you the support you need, but not too firm or hard either. There are many people who prefer to meditate lying on the floor, bed or couch and they find this position much more comfortable and relaxing. Experiment with different positions and find out which one works best for you.

You do not need anything to meditate, but to make your meditation space your own, you might want to invest in candles or incense, or perhaps a potted plant or some flowers. Some people like to use incense because it creates the right atmosphere and helps them relax. Whatever you choose, make sure it suits you and does not just look nice. You can make your space as simple as you like, but if you set it up to suit you and your needs, you’ll be more likely to use it.

Whether you prefer to meditate in the early morning or in the middle of the night, you need to set up your meditation space so that you can really feel comfortable there. If you meditate in the evening or at night, prepare your body by spending some time in the shower or bath This will help you relax and be ready for the meditation experience. It also helps you to relieve the stress of the day so that you can enter your meditation room with a calm and relaxed state of mind. Before you sit down, go slowly and pause a few times to allow your body and mind to adjust to the new environment. This will help you to experience the moment with a minimum of inner turmoil. It will help you prepare your mind, bringing your body and mind into harmony.

Download your free 21-day course in The Path of Mindfulness. In this life-changing 21-day mindfulness journey, Dr Allan Kilner-Johnson guides you through a series of self-guided mindfulness exercises and shows you how and when to bring mindfulness into your daily life.

Calming Stress Through Meditation

Posted on June 17, 2022August 20, 2022 by Allan Johnson in meditation, mindfulness

Stress is endemic in our modern world. It determines the way we work and live, the way we eat and sleep, the way we walk and sit, the way we breathe and rush from one activity to the next. Stress has become such a part of our modern existence that it almost feels natural. But when people are stressed, their bodies break down, their joints and muscles tighten, their heartbeat speeds up, and their blood pressure rises. While some forms of short-term stress can motivate and encourage us, long-term chronic stress is not good for our bodies or our minds.

The fight or flight response is a natural reaction that occurs when the body perceives a threat to its survival, a threat to its physical well-being or to its psyche. The body responds to the perceived threat, often by increasing heart rate and blood flow. This reaction is unconscious and occurs without the body being aware of what is happening. The fight or flight response is a reaction pattern that has been passed down through countless generations and is essential for survival. Our genetic code is the way it is because it helped our ancestors survive.

But the fight or flight response is only really useful when it is working properly. When the body is too stressed or overreacts, it can lead to physical symptoms such as headaches, palpitations and insomnia. In addition, stress can lead to anxiety and depression. To reduce stress and anxiety, people can adopt practises that help reduce perceived threat, such as meditation and yoga. These practises help prevent the fight or flight response, which can help improve mental health.

Mindfulness meditation and yoga are great ways to control the fight or flight response and can actually improve the body’s natural ability to deal with stress and anxiety. Mindfulness meditation can be a great way to address the fight or flight response and thus gain control over your emotions. In mindfulness meditation, you focus on your breath to calm yourself while being aware of your emotions. Many people find that this is a good way to recognise the physical symptoms of their emotions, such as tension or stress.

In the General Adaptation Syndrome model developed by Hans Selye, there are three phases that people go through when they are stressed. The first phase is the alarm response, in which the body perceives a threat to its survival. Blood chemistry changes, and heart rate and blood pressure increase. The second phase is the acute stress response, and the third phase is the exhaustion phase. This is the moment when the body begins to break down due to the stress response and is no longer able to withstand further stress.

Meditation is a practise of awareness, and the ability to be aware of the physical changes that occur when a person is stressed and begin to lower a person’s stress levels. Meditation helps to relax the body, calm the mind, and create balance within the body. By calming the mind, the things that are seen as threats (that is, the things that cause stress) become easier to manage. But reducing stress is not the end of the exercise. Since stress can make one vulnerable to illness, reducing stress can help the person stay healthy.

Daily life is a constant flow of information that washes over us and stops only when we consciously want it to. The mind detaches from the world around it, withdrawing from the outside world and withdrawing from itself. Our thoughts and feelings become more abstract, while our experiences become less concrete. The self is cut off from the ‘everyday’ of the outside world and our experiences become detached from the self. The next thing we know, we feel completely overwhelmed by stress and cannot see a way out. One of the most important things we can do to find a way out of the stress and anxiety trap is to become more aware of our daily experiences. Mindfulness meditation is a way to understand the mind and our own experiences. By learning to be more mindful and aware of the thoughts and feelings that arise within us, we can find a way out of the stress and anxiety cycle.

Finding Time for Meditation: How to Meditate Amid a Busy Life

Posted on June 15, 2022August 20, 2022 by Allan Johnson in habits, intention, meditation

Sometimes it is incredibly difficult to switch off from the stressors of your life and take the time to meditate. Many people believe that they do not have the time necessary to devote to meditation. Although we always seem to be catching a bus or a train, keeping appointments, or getting things done, we can still make space and time for meditation in our busy lives. When we take the time to meditate, when we become more self-aware and learn to observe ourselves and our reactions, we will find that we often find time for the things we need to do. Even if you are a busy person with a very full life, you can find time to meditate by integrating meditation into your daily routine.

Meditation does not have to be incredibly time consuming. Morning is an excellent time to meditate because that is when your home is likely to be the quietest. Consider waking up before the rest of your household to have a few much-needed minutes to yourself to complete your meditation. This is especially useful for those with children, who may find it difficult to meditate amidst the noise and demands of family life. You may not find time to meditate in the morning, but how about taking some time to meditate during your lunch break or in the evening? Often we can find time to meditate in the evening, especially if you can do it after dinner and before turning on the TV.

Even if you are out and about during the day, you can make time for meditation. When you go for a walk, do not be in a hurry–slow down and enjoy the moment. You will find that you have time to focus on your breathing and are able to concentrate better on the things you see and feel. If you notice that you are distracted, you can use your breathing to focus on the things around you and learn how to be less distracting to those around you. When you are in a meeting or at a social event, put your phone away and allow yourself to be truly present. As you begin to notice the things around you, you will find that you are able to focus your attention better and become more aware of how your thoughts and feelings are affecting you. If you are sitting in a waiting room, use the time to meditate by focusing your attention on the sound of your breath. Pay attention to how you breathe and how the way you breathe affects your thoughts, your feelings, and your emotions.

When you use public transport, focus on the sound of your breath and the movement of air on each inhale and exhale. You will find that this gentle meditative attention to the breath enables you more time to focus on the things you are experiencing. It may be difficult to find time to meditate when you are travelling, but you can find time by adapting to your environment as best you can and learning to take more time for yourself. If you want to meditate to music, try to listen to music that is familiar to you in a noise-free environment where there are no disturbances or distractions. If you can meditate in these moments of silence, you will have time to focus on the things you are experiencing, observe yourself and learn to become more aware of your thoughts and feelings.

You might also consider joining a meditation group so that you can learn the methods of meditation effectively before trying to meditate in an unfamiliar environment. If you have been meditating for a while, you may find that you find it easier to calm down and that you feel calmer, more relaxed and at ease when you do not have to focus on your reactions and calming your thoughts. Many meditation groups have online websites where you can find out about the style and tradition they teach and sign up for classes. The techniques and methods you learn from an experienced meditation teacher will help you achieve your personal goals of meditation and inner exploration by limiting the practise to a specific time per week that you set for yourself.

How to Live Intentionally

Posted on February 25, 2022August 20, 2022 by Allan Johnson in intention, wellbeing

Living with intention means taking conscious actions that are in alignment with your deepest values and passions. It means walking through your world with a firm focus, a clear vision, and an unwavering gaze. It is about consciously choosing your thoughts and behaviours rather than allowing your thoughts and behaviours to be a product of your world. We have to choose to be intentional. Ideas, beliefs, and intentions create our environment, experiences and circumstances. We can create a world that supports the things we value and desire, or, alternatively, we can create a life that moves us further away from our values.

Intention is the seamless connection of your present situation with your highest, most meaningful goals. It is a way of being that involves daily, conscious choices. It means living wholeheartedly, without ego or fear, in the moment and without worrying about the future. It is a way of acting, of doing. Living with intention means first and foremost making a choice. When you align your thoughts and energy with your intentions, you create an environment that supports your goals or desires. When we are intentional and choose our thoughts and behaviour, we can direct our lives and we can direct them in a positive direction: the direction we desire. We can choose our thoughts and our actions because thoughts are not outside of us, and neither are our actions. This is what it means to be in the now.

There is a difference between living with intention and choosing to live your life in a certain way to achieve short-term goals. Intention is about making conscious choices for long-term happiness, meaning, and fulfilment, and working towards those goals. But intention is about realising that happiness is possible in the present, no matter what is happening around you. It is about learning to live each day with gratitude and finding peace in each moment. When you learn to live with intention, you can be fully present and attentive to the world around you. You can choose to be fully engaged with your surroundings and the people around you.

Intention is about taking action. It is about being fully present, engaging in the moment and making each day a new beginning. Living with intention is a state of engagement that leads you to make choices that are more mindful and more aligned with your values. When you act with intention, the world comes alive for you and this helps you to create new possibilities for the life you want to live. Living with intention is a way of being in the world, it is a way of being who you are and what you do while choosing to be fully present and noticing what is happening and what surrounds you. Do not wait and worry about the future, but be fully present in the moment. When you learn to live in the moment, you will find that the world lives with you.

Through meditation and understanding the processes of the mind and how the mind works, we understand the main causes and origins of our thoughts, attitudes, emotions and actions. We can understand that our actions, thoughts, and emotions arise from our beliefs and that the messages our mind sends are often not logical. This allows us to become more aware of our thoughts and feelings, understand their origins and learn from them. We can use this knowledge to choose what we believe and thus influence our thoughts, attitudes, and feelings. As a result, we can begin to act with pure intention and live with a clear, strong, and unwavering vision that enables us to make choices that are optimal for us and bring us closer to the things we really want and value in life.

You may want to reflect on these prompts about intentional living in your journal:

1) What do you want to achieve in life?
2) How will achieving this change your life?
3) How can you achieve this? What needs to happen?
4) How far along the path are you?
5) What will you consciously do today to get closer to this goal?

17 Powerful Questions for Connecting to Gratitude

Posted on January 23, 2021August 20, 2022 by Allan Johnson in gratitude, habits

What are you grateful for? Listing and affirming gratitude is one of the best ways that we can begin to bring positive change for ourselves and those around us. As we begin to become more aware of the many blessings already present in our lives—from the small things, to the overlooked things, to the big and important things—we are better able to see and connect to the abundance that is around us.

A fantastic way to begin is with a formal gratitude listing practice. There are a lot of really great gratitude journals available on the market, but you don’t need to buy a new journal to start recording the things you are grateful for. Any notebook will do, and all it takes is a few minutes at the beginning or the end of your day to make a list of the things that you are most grateful for right now. Your gratitude journal can include anything, big or small. There will be some days when things are not going especially well and you struggle to find anything to be grateful for. These are the days when the most important invitation to you is to return to the simplest gifts that are with you all the time: fresh air, beautiful sunlight, clean water. On other days your list of gratitude might be more plentiful.

I’ve been keeping a daily gratitude journal for over five years and have seen immense benefit from it. A study in the Journal of Personality and Social Psychology called ‘Counting Blessings versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-being in Daily Life’ showed that ‘a conscious focus on blessings may have emotional and interpersonal benefits’. Starting your day with a list of gratitude sets the tone for the day, and once you’ve turned gratitude into a daily practice you’ll begin to experience greater awareness, acceptance, and compassion. These powerful questions can be a great starting point for connecting to gratitude and starting a daily gratitude practice:

When did you find inner strength to overcome a great challenge?
What has made you smile recently?
Who helped you to achieve a recent accomplishment?
What inspires you?
Who has shown you kindness this week?
Where are you best able to express yourself?
When did you feel cherished?
Where do you feel most at home?
What part of the natural world inspires you most?
What wishes have come true?
Who brings joy into your life?
What negative experience ultimately led to something positive?
What can you see outside your window?
Who really listens to you and hears you?
Who or what has recently entered your life that you are grateful for?
What room in your home most inspires you?
Who has helped you to make a difficult decision recently?