Mindfulness Archives - Page 5 of 5

Want Big Answers? Try Journaling

Mindfulness, Mindset, Visualize Guided Imagery

Do you want answers to some big questions? Try journaling. Studies show it can increase resilience, self-esteem, and stress relief. Let’s talk about the power of journaling with meditation. Some call it automatic writing. This is a great opportunity for you to check it out, as well.

The combination of journaling and meditation together can be quite powerful. I had learned this a while back when I was being certified in guided imagery. My teacher and coach would say it’s very important for people, after they go through a guided imagery process, to write down some things that come to them–maybe even draw out some images. That form is a different kind of journaling. The journaling I’m talking about today is when you’re in a meditative state, you then ask for guidance and write what flows.

How to Do Journaling and Automatic Writing?

You always begin with gratitude like thank you so much for any inspiration I may receive. “I am so grateful for what you may bring.” Allow this beautiful appreciation into this process. With more gratitude comes more grace, and that’s what we all want. After meditating, get into a very thankful state. Then, ask an inquiring question like, “What do you want me to know today,” and then just start writing.

Do not judge anything that’s being written nor edit. It’s all free-flowing and it may seem a little strange at the beginning. Some people set a timer—maybe 5 or 10 minutes per question. I would also recommend a couple of questions per session. I would not ask about your whole life. Another great question could be, “What’s important for me to focus on today,” and you may get an answer. Or, “How can I be more loving toward my family? Then be quiet and see what answers may come.

Now, sometimes you may get great answers in your writing. Sometimes the answer may come a little bit later. You may be reading something and a quote jumps out at you as the answer to your question, or a book may fall out and open up to the right page. You never know how these signs may come, but a lot of times, they will come in writing because we do have a higher intelligence.

Be Open to Inspiration and Guidance Received

When we can open up and be still, we can let this inspiration come through. The problem with this generation and technology, we’re always on our phones or we’re checking our screens. We need some downtime. We need that breathing space so the beautiful insights and inspiration will come. Then, just say thank you, thank you for that. Thank you for that little wonderful surprise or wonderful little miracle or whatever.

This week why don’t you try one or two of these sessions where you ask an inquiring question and see what comes up. I wish you and your family all the best with this beautiful practice. I also invite you to go to the website of our new app called Inner Peace Time and download some free gifts. Click image below.

Vicki Atlas Israel is a Mindset and Meditation Coach, and the Amazon bestselling author of “Inner Power NOW.” The Foreword is written by #1 New York Times Bestselling Author Jack Canfield, co-creator of “Chicken Soup for the Soul.” High-achievers hire Vicki to improve their wellbeing to live their best life. Vicki is also passionate about bringing more inner peace to parents, children, and those who work with children.

Who’s the Silent Watcher?

Mindfulness, Mindset

Expand Your Awareness-Be the Observer

You are not your thoughts. You are not your feelings or emotions. You are really the observer. You are the “Silent Watcher.” You are the one that’s really looking behind your eyes… observing your environment and looking at your life without judgement. To expand your awareness in life and in a meditation practice, this is very important to remember. As the observer, you experience more of an open focus. This is the real you–your higher self. And your higher self loves you unconditionally and wants only the best for you.

When you begin your journey into higher consciousness, you are really tapping into that higher part of you. The silent watcher is the one who is looking behind your eyes observing. This can be a real eye-opener. You may also think of this observer as a “Little You” who sits there on your forehead. You’re watching the world.

Step Away from Your Thoughts and Feelings

This can be very helpful when you are meditating, or when thoughts come up or feelings make you uncomfortable. You can always step away, step back from the stress and turmoil. This is very helpful in life, as well. I want you to connect with that observer throughout the day. Be this observer. What does that feel like looking at your world? This will help expand your awareness, your consciousness. It will open you up to the higher part of you.

My coaching clients have always enjoyed coming to understand this separation and helps in dealing with negative thoughts. We become so absorbed in our problems. We are not our problems; we are not our thoughts; we are not even our feelings. We are this precious one that is observing all of this from a higher perspective. We are witnessing the ups and the downs, the learning opportunities, and is full of love for you and love for others.

If some problems come up and the situation is really driving you crazy, remember step away from the conflict. I learned this from a meditation teacher Michael Singer who wrote the bestselling book The Untethered Soul. It’s great to always think you can step away from what’s happening in your life and the turmoil. Singer also calls the negative inner critic “Your Awful Roommate.” As you know, we can have this roommate that’s just driving us crazy. That’s how the inner critic can be.

Let’s Practice Being the Observer

Back to being the observer, the silent watcher. We can practice this during meditation. Close your eyes. Begin the deep breathing and then maybe after a minute of very deep breathing and letting all the tension out of your body. Then, try to imagine the observer that’s observing your life. You can even have the observer seeing things from above or from side to side or whatever. It’s like an opening of the focus. That is really who you are. Experiment a little bit during your meditation time when you’re quiet. You really are a beautiful infinite being that is full of love and is doing your best throughout the day. I hope you enjoyed this activity.

I invite you to go to our website for the app InnerPeaceTime.com Learn more about the app, grab a gift. Be the first to know when the app launches. It’s for the whole family. There’s a side for kids and teens and another side for parents and adults. Our goal is to make meditation time family time and to build strength as a family. Feel free to click on the image below to learn more

Enjoy Mindfulness Wisdom

Mindfulness

Click play to watch the demo

We keep hearing a lot about mindfulness and meditation especially during the pandemic. The reason why people are focusing on these ancient practices is because they can help us be calm, and into the present moment.

You may have heard this phrase, “Be here now.” And that’s powerful. When we’re in the present moment, we cannot be resentful of something that happened in the past or worried about something in the future– because we’re in the “here and now.” In fact, the definition of mindfulness is being aware of the present moment without judgment– just being present to what is. That can be challenging for us sometimes.

How can you be more mindful?

We can practice a few things to be more mindful. We may set a reminder on our phone or our alarm so it goes off maybe three times a day so we become more aware of the present moment. We may breathe in focusing on your breath is a great way to actually be in the present moment. Using our five senses helps us be awake to the present moment– like sound hearing noise of the traffic behind me or an airplane or maybe you hear the heater in the background so focus on the sounds that you hear. Right now, there’s a cute little bird chirping outside. It helps you get into the present moment. Touch is a great one your senses. How do you feel sitting in the chair? Taste what’s in your mouth. All of these senses brings you again to the present moment. Those are some things you can practice in the next week.

Mindfulness Practice “The Calm Palm”

I also want to teach you this mindfulness technique that’s called the “Calm Palm.” So what you do is you take your hand. You spread your fingers wide apart and then you’re going to follow your fingers and outline your hand. When you go up on a finger, you’re going to breathe in and going down you’ll breathe out on the finger.

Let’s all practice together and before we do it, I want you to take note of how you’re feeling right now. Are you feeling on a scale of 1 to 10 really stressed? Or, not so stressed zero is like you hardly feel anything you’re just great. Check into where you are now and then after we do this. OK, perfect. You want to outline your hand breathing in and breathing out. Breathing in deeply through your belly. Breathing out…breathing in through the nose… breathing out as you continue to trace your fingers up and down. What’s really great is that you can teach your children and you can teach your grandchildren. If you work with students or you have a patient you can teach them the Calm Palm to help them to be more mindful to be aware of the present moment.

All the best to you and your family!

Vicki