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But I Don't Have Time to Meditate

How many times have I heard those words?

We all have at least 10-minutes in every day where we can take some time for ourselves for a little meditation.  After all, we are important people and we do have to have a little "me" time.

Have a read of this article by Mary Pritchard - you may just find her tips helpful.

Mindfulness is Sweeping the Western World

Billed a "social phenomenon" by its leading advocate, Jon Kabat-Zinn, mindfulness is changing the face of health and humanity.  Naomi Tolley reports from London.

Click here for the full article.

The Benefits of Being Present

Corporate businesses are now turning to Mindfulness in the workplace with some amazing results.  In this report in Positive News, Nikki Allen discovers the growing popularity of this simple approach to help people change how they experience life.

Click on the link to read the whole article - The Benefits of Being Present

Simply Breathing Technique

By Fran Sussman

For the Times Herald-Record

Published: 2:00 AM - 04/16/13

Just breathe. Right now. Become aware of the fact that you are breathing.

If you're like most people — busy, multitasking, distracted and stressed — your breath is probably shallow and short. Without adding a lot of effort, simply increase your awareness, and begin to put a little more attention on this usually unconscious process. Let your breath begin to relax, allowing it to become deeper and longer.

Breathe in and out through your nose. Notice that you have an inhalation and an exhalation. Many of us have the tendency to do a short inhale and a longer exhale. Quietly notice if that's what you're doing. Very gently, make them even.

Become aware of the points when your lungs are at their fullest, and when they are emptiest. Feel the cyclical nature of the breath. Appreciate that this cycle continues 24 hours a day, every moment of your life, without your having to do anything at all, supporting you. Allow your breath to help you take in what you need, and release what you don't need. Let yourself relax into that deep knowledge. Lengthen the breath, so that you are inhaling for a slow count of 4 and exhaling for a slow count of 4. Let your breath flow freely from one to the other. Let yourself experience the balance and flow.

Continue to let your breath slow, deepen and relax as you feel each inhalation support, brighten and activate your body. Feel yourself exhale, trusting that you are letting go of anything you no longer need. Feel gratitude for this miracle.

Notice when your mind wanders. When that happens, and you become aware of it, remind yourself that you are not doing anything wrong; that it is the nature of attention to wander. Simply come back to your breath. See if you can keep your entire focus on your breath for a count of 10 complete inhales and exhales. When you wander, simply come back again to the process.

There. Congratulations! You've done your meditation for the day, reset your nervous system out of stress mode, lowered your blood pressure and released some tension from your muscles. It cost you nothing but your attention and a few minutes of your time, and the benefits will support you for hours. Isn't breathing wonderful?

Ten Top Tips for Establishing a Daily Meditation Practice.

Establishing a daily meditation practice can be quite difficult.  We start to learn how to meditate and we're committed to attending a weekly class, but once the course is over some struggle to find the commitment to continue.

It is far better to meditate for just 10-minutes every day than 1-hour a week.

In this article Andy Puddicombe comes up with 10 tips to help you start and maintain a daily meditation practice.

Ten top tips for establishing a daily meditation practice.

Meditation for Children

Mindfulness meditation shown to enhance mental health in children, so says the report in Elevated Existence magazine.

Mindfulness meditation in schools is now increasing.   There is a big move to introduce meditation to help combat the stresses and strains that pupils face when sitting exams and even primary school pupils are being introduced to meditation.

Let me just share this with you -

New Beginners Course

We have a new Beginners Meditation Course starting tonight.  If you're in the South Oxfordshire area, do come along and join us.

Full details on our website at the Como Centre.

Meditation Can Ease Pain

Meditation can ease pain from stress-related conditions like IBS and arthritis, says a report in today's Daily Mail.

• Mindfulness meditation involves 'being present' by focusing on the breath and bodily sensations
• Study compared a group practising mindfulness with another using alternative relaxation methods
• Only mindfulness reduced inflammation caused by an irritating cream

You can read the full report by clicking here.