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1. Take a comfortable position, either seated or lying down.
2. Bring awareness to the breath and the body as they are in this moment.
3. Let your body relax and be at rest. As best you can, let your mind be quiet. Let go of plans and preoccupations.
4. Allow a feeling of kindness and friendliness to arise within. Recalling a loved one or a pet can help to nurture this feeling.
5. Begin by focusing kindness on yourself. It may help to find an image of yourself in your imagination or to say your own name quietly to yourself as you repeat the phrases below. Without kindness for yourself, it is almost impossible to be kind or compassionate with others. With the focus on yourself, begin to recite the following phrases:
May I be happy.
May I be healed and healthy.
May I be filled with peace and ease.
May I be safe.
6. Continue repeating the phrases. Let them be like a song you sing quietly to yourself. As you repeat them, adjust the language so that you find the exact words and phrases to best nourish kindness in your own heart. You might also try the following:
May I be free from all pain and sorrow.
May I be at ease and at peace.
May I be free from fear, anxiety and worry.
May I be well.
7. Repeat the phrases that work best for you, over and over. Let the feelings penetrate and fill your body and mind. Experiment with other phrases if you need to. Use phrases that resonate deeply within.
8. When you feel ready, in the same meditation period or in a separate period, expand the focus of your kindness to include others. Move to someone who has cared for you, to someone who is a friend, to someone whom you have no strong feelings for or don’t know well, to one who causes pain or hurt, and to all living things, including animals and plants. Experiment. Don’t be afraid.
9. Practice as long as you like. When you are ready to stop, gently open the eyes and allow the body to stretch slowly. Notice how you feel without judgment or commentary. Allow yourself to feel what you feel.
To begin, find a comfortable place to sit in a room where you won’t be disturbed for as long as you’ve set your timer. Turn off any distracting sounds. Take a few slow, long breaths, relax, and close your eyes.Now, in your imagination, picture yourself in the scenario that you chose, watching your thoughts come and go, whether it’s by the beach, near a stream, in a field, in a room, or wherever. Do your best to imagine yourself in that scene. After you do, start to become aware of the thoughts that you’re having. Start to observe the thoughts that are coming up, whatever they are. Don’t try to stop your thoughts, and do your best not to criticize yourself for any of the thoughts. Just watch the thoughts arise, and then, using whatever technique you’ve chosen, watch the thought disappear. Whatever the thought is, big or small, important or unimportant, watch the thought arise in your mind and then let it float away or disappear by whichever means you’ve chosen.Just continue to watch the thoughts arise and disappear. Use pictures to represent the thoughts or words, whatever works best for you. Do your best to watch the thoughts arise and disappear without getting hooked into them and without criticizing yourself.If more than one thought comes up at the same time, see them both arise and disappear. If the thoughts come very quickly, do your best to watch them all disappear without getting hooked on any of them. Continue to breathe and watch the thoughts come and go until your timer goes off.When you’ve finished, take a few more slow, long breaths and then slowly open your eyes and return your focus to the room.
1. AwarenessBring yourself into the present moment by deliberately adopting an erect and dignified posture. If possible, close your eyes. Then ask:“What is my experience right now … in thoughts … in feelings … and in bodily sensations?”Acknowledge and register your experience, even if it is unwanted.2. GatheringThen, gently redirect full attention to breathing, to each inbreath and to each outbreath as they follow, one after the other.Your breath can function as an anchor to bring you into the present and help you tune into a state of awareness and stillness.3. ExpandingExpand the field of your awareness around your breathing, so that it includes a sense of the body as a whole, your posture, and facial expression.The breathing space provides a way to step out of automatic pilot mode and reconnect with the present moment.The key skill in using mindfulness is to maintain awareness in the moment. Nothing else.
To begin, sit comfortably and take a few slow, deep breaths. Then, without touching the object, begin looking at it and exploring its different surfaces with your eyes. Take your time exploring what it looks like. Then try to imagine the different qualities that the object possesses.• What does the surface of the object look like?
• Is it shiny or dull?
• Does it look smooth or rough?
• Does it look soft or hard?
• Does it have multiple colours or just one colour?
• What else is unique about the way the object looks?Take your time observing the object. Now hold the object in your hand or reach out and touch the object. Begin noticing the different ways it feels.• Is it smooth or is it rough?
• Does it have ridges or is it flat?
• Is it soft or is it hard?
• Is it bendable or is it rigid?
• Does the object have areas that feel different from each other?
• What does the temperature of the object feel like?
• If you can hold it in your hand, notice how much it weighs.
• What else do you notice about the way it feels?Continue exploring the object with both your sight and your sense of touch. Continue to breathe comfortably. When your attention begins to wander, return your focus to the object. Keep on exploring the object until your alarm goes off or until you have fully explored all the qualities of the object.
Band of Light
To begin, find a comfortable place to sit in a room where you won’t be disturbed for ten minutes. Turn off any distracting sounds. Take a few slow, long breaths and then close your eyes.Using your imagination, envision a narrow band of white light circling the top of your head like a halo. As this exercise progresses, the band of light will slowly move down your body, and as it does, you will become aware of the different physical sensations you’re feeling beneath the band of light. As you continue to breathe with your eyes closed, continue to see the band of white light encircling the top of your head and notice any physical sensations you feel on that part of your body. Perhaps you will notice your scalp tingling or itching. Whatever sensations you notice are okay.
Slowly the band of light begins to descend around your head, passing over the tops of your ears, your eyes, and the top of your nose. As it does, become aware of any sensations you feel there, even small sensations.• Notice any muscle tension you may be feeling on the top of your head.
• As the band of light slowly descends over your nose, mouth, and chin, continue to focus on any physical sensations you might be feeling there.
• Pay attention to the back of your head where you may be having sensations.
• Notice any sensations you may be feeling in your mouth, on your tongue, or on your teeth.
• Continue to watch the band of light in your imagination descend around your neck, and notice any feelings in your throat or any muscle tension on the back of your neck.
• Now the band widens and begins to move down your torso, across the width of your shoulders.
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