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Being Mindful

A lot of people have this idea that meditation means sitting down and doing nothing, but that could not be further from the truth.

Mindfulness is an active form of brain training.

In fact,  mindfulness is a state of active, open attention to the present moment that increases the power of awareness. This state is described as observing one’s thoughts and feelings, in an objective manner, without judging them as good or bad. Mindfulness, therefore, can be a tool to stop self-criticism, while identifying and managing difficult emotions.

To live mindfully is to live in the present moment, rather than dwelling on the past or anticipating the future.

In order to be mindful one has to take into account two key components: awareness and acceptance.

Cultivating the habit to be mindful is a discipline that helps one to become more focused and efficient at work, as well as to be able to cope with difficult feelings such as anger, sadness and fear. Furthermore, the practice of this powerful discipline has the power to deepen your connection with your love ones, feel more rested, and curb unhealthy habits. Countless clinical studies show  that being mindful provides relief from anxiety, depression, and other stress related disorders.

“The little things? The little moments? They aren’t little”. – Jon Kabat-Zinn

Even though mindfulness may sound exotic, implementing the simple following 5 steps, anyone can learn how to cultivate it starting today :

MINDFULNESS PRACTICE – step by step

1) PAY ATTENTION TO THE BREATH AT THE ABDOMEN
2) ACTIVILY AIM YOUR ATTENTION TOWARD THE MOVEMENT OF THE BREATH, LABELING “RAISING” AND “FALLING”
3) RECOGNIZE YOUR MIND BEING GRABBED BY THOUGHTS, FEELINGS, SENSATIONS, IMAGES, MEMORIES, PLANNING, ACHES, PAINS, CRAVIGNS, FEARS
4) LABEL THOUGHTS, FEELINGS, IMAGES THAT COME UP IN THE MIND
5) RE-DIRECT YOUR ATTENTION TO THE NEXT BREATH

Just paying attention to what is going on in our minds and in our bodies provides almost immediate improvement in how we’re feeling, WE ALWAYS HAVE THIS AVAILABLE TO US, THAT’S A KEY TAKE AWAY…
…Because it is the simplest thing that we can do, and we can almost immediately start to feel better… the more you do this, the easier it becomes, and the better you feel.

This is something that you can do, for just a few minutes, in the middle of the day.
Before a meeting, or before you talk to a client, just sit down, and take care of your own mind first , because you’ll be able to serve better. And you’ll be able to serve better for two reasons: FIRST, your own personal business, the issues you’re facing will be minimized, and SECOND, you’ll be in a position to listen, understand, and respond more skillfully.

It’s only logical, that if we are sitting here feeling upset, if we’re overwhelmed with strong personal feelings and emotions, that, in itself, grabs our attention. At that moment it is really hard to be present, to focus and to be fully attentive… mindfully available for another human being.

But if we can moderate ourselves, so that, at least, our emotions are down at non-distractive level, then we can connect mentally and emotionally, be present for another person, or be able to focus on the task at hand, in a way we couldn’t otherwise.

Therefore, this fosters our ability to connect with others, and we know, that one of the biggest drivers of moving forward both, in our personal lives, as well as in the business world, is our ability to connect with people and for them to trust in us.

So, this boils down to the notion that our ability to be successful in our personal lives as well as in our careers, is based upon our ability to take care of ourselves, reset our minds, and moderate our emotions.

This is valuable time that you must invest on yourself because it is directly beneficial for the work that you do, and the roles that you play in corners of your personal life.

Start practicing today, for only 5 minutes,  at any time of the day, – gradually you can increment the time you spend on mindfulness meditation. Please, remember to let me know how this works for you.

I wish you a life full of awareness, serenity, and clarity.

Much Love,

Veronica

9 Tips For Living Stress-Free

By Veronica Vidal

We all deal with stress in some form in our lives. Our job, a family illness, money troubles, kids issues, and so much more.

These are common triggers. However, stress is different for everyone. What stresses you out may not even bother someone else, and vice versa. Still, our bodies react the same to stressors. That’s because the stress response is our body’s way of dealing with tough or demanding situations. It causes hormonal, respiratory, cardiovascular, and nervous system changes. This is known as the body’s “fight-or-flight response.” It’s this chemical reaction that prepares our body for a physical reaction because it thinks it’s under attack. Because stress will always be part of our lives in one way or another, we need to know how to manage it day-to-day.

The good news is that we can all learn how to handle stress and lead a happier healthier life. Here are some reminders to help you experience less stress and more calmness in your life:

1) Am I Stressed? ~ Recognize Stress
The first step to reducing your stress is recognizing you are stressed. Since we are always dealing with stress in many forms it can sometimes be hard to recognize. Sometimes you might be able to tell right away when you’re feeling under stress. Many people need a health care professional to tell them their back pain or chronic headaches are a result of stress, not another issue. The important thing is to start by asking yourself or to begin to look for signs or symptoms of stress.

2) Set priorities for your life
Focus on what’s important. Let the other stuff go. Also, identify tasks that you can share or delegate, then ask for help. Set limits appropriately and learn to say no to requests that would create excessive stress in your life.

3) Avoid Perfectionism
Remember, things don’t have to be perfect. Sometimes “good enough” is just fine.

4) Accept that there are events that you cannot control.
Practice acceptance of things you cannot change, Keep a positive attitude.

5) Get enough rest and sleep.
Your body needs time to recover from stressful events. Further, the lack of sleep itself is a stress trigger factor. 7 to 9 hours of sleep, and if needed, try to squeeze in a nap in. Get your “z”s

6) Don’t rely on alcohol, drugs, or compulsive behaviors to reduce stress
One of the biggest problems people face is they rely on poor coping mechanisms. While stress eating or binge drinking alcohol may temporarily provide some stress relief, they do not solve the underlying issue. Likewise, they end up causing more stress in the long term. Find a reliable and healthy way to relieve the stress in your life.

7) Practice Yoga, Relaxation and Meditation
Yoga practice, relaxation techniques, and mindfulness meditation can improve your concentration and regulate your mood, which will make you better able to cope with stress. Focusing on your breathing during yoga can do wonders for both your body and your mind.

8) Reframe your view of the situation:
Not necessarily changing the facts, but reframing how you think about the facts.

9) Make time for hobbies, interests, and relaxation.
Laugh! Look for the humor in your everyday life, or watch a funny video. Listen to music. Choose tunes that relax or revive you. Dance at home, sing alone, connect within, and be lighthearted!

Continue to stay safe, strong, and serene as we transition to our new normal.
Your loving support, referrals, and loyalty fill me with immense gratitude.

With Infinite Love

Vero Vidal
www.VeroVidal.com

Cultivating Mindfulness ~ Staying in the Present

By Veronica Vidal

Why Focus on Mindfulness?

Mindfulness is the practice of purposely focusing your attention on the present moment—and accepting it without judgment.

Mindfulness is now being examined scientifically and has been found to be a key element in stress reduction and overall happiness.

Mindfulness can help relieve stress, treat heart disease, lower blood pressure, reduce chronic pain, improve sleep, alleviate gastrointestinal difficulties, treat depression, substance abuse, eating disorders, anxiety disorders, and obsessive-compulsive disorder. Mindfulness improves overall well-being!

Here are 6 simple steps to practice mindfulness anytime, anywhere.

1)    FIND A PLACE that feels calm and quiet to you
2)    SET A TIME LIMIT. Use an alarm or your smartphone to set between 2 and 10 minutes. (beginners do just 2 minutes)
3)    REMAIN STILL. Commit to a comfortable and stable position during your meditation.
4)    FEEL YOUR BREATH. Follow the sensation of your breath as it goes in and out your nose.
5)    NOTICE WHEN YOUR MIND IS WANDERING. When you notice your mind is wandering, simply return your attention to the breath.
6)    BE KIND. Don’t judge yourself nor obsess over the content of the thoughts. Just keep coming back to observing the sensation of your breath.

Note:  In addition to formal meditation, you can also cultivate mindfulness informally by focusing your attention on your moment-to-moment sensations during everyday activities. This is done by single-tasking—doing one thing at a time and giving it your full attention. As you floss your teeth, pet the dog, or eat an apple, slow down the process and be fully present as it unfolds and involves all of your senses.

What Is Yoga Nidra?

What is Yoga Nidra?

Before I answer this question, let me ask you something…Did you know that every night right before we fall asleep and every morning just before we are fully awake our brains produce alpha waves? This pattern of brain wave activity resembles that of someone who is very relaxed, yet awake. Alpha is the resting state of the brain. Alpha waves aid overall mental coordination, calmness, alertness, mind/body integration and learning. When your brain’s alpha waves are dominating, you’re in a state of wakeful relaxation, feeling peaceful and at ease.

Neuroscientists recently made a correlation between an increase of alpha brain waves—either through electrical stimulation or meditation—and the ability to minimize depression and anxiety as well as to increase creative thinking.

Furthermore, alpha brain waves generate a state of high receptivity of mind which we can use to our advantage to access our subconscious minds. It is only from the depths of our minds that we can break self-limiting codes that will lead us to the desired transformation of our personality and of our life.

Is there a way to produce your alpha brain waves at will? 

You are able to produce your alpha brain waves anytime you want to through the practice of YOGA NIDRA. 

Yoga Nidra is also known as “Psychic Sleep” because it takes us to the – alpha state of mind, where the body is asleep, and the mind is restfully awake.  

So …What is Yoga Nidra?

  • Yoga Nidra is a very powerful ancient meditation technique that originated in the Tantras. It is the scientific way to eliminate the root cause of all negativities.
  • In Yoga Nidra, you not only enjoy complete physical, mental and emotional relaxation, but you also explore the tremendous powers hidden in the deeper layers of the subconscious and unconscious mind.
  • Yoga Nidra is the most effective method to eliminate, from the core, the source of all stress-related disorders, such as hypertension, depression, insomnia, asthma, digestive disorders, anxiety, panic attacks, etc., that drain your vital energy.
  • Yoga Nidra is the key to entering the latent realms of the mind to access the incommensurable powers of the subconscious and unconscious mind.



Yoga Nidra
is a powerful approach that I learned in India and put together in audio form so you can listen to it from your own phone or any other mobile device.


It will assist you in gaining mental clarity, eliminating anxiety, dealing with depression, conquering insomnia, and managing stress.

 

Yoga Nidra Guided Meditation allows you to use the alpha state of mind to establish a short mental resolution about what you want to manifest in your life. Your personal resolution formulated during the practice of Yoga Nidra is like planting a “powerful seed” in the depths of your subconscious mind. The subconscious mind is a very obedient disciple and immediately executes the orders that you put on it Then, the ordinary conscious mind and intellect will continue the game.

By practicing Yoga Nidra you can fully train your subconscious mind. The subconscious and the unconscious mind are the most powerful forces in the human being. In Yoga Nidra you learn how to access these powerful forces to acquire knowledge, cure diseases, increase creativity and realize your true self.

Listen to Yoga Nidra Guided Meditation on your phone or any mobile device and start your journey to total wellness!  (Versions in English and Spanish)

As always, I wish you optimal health and well-being.

With Love,

Vero Vidal