Mindful Moments: Ep 03 – Guided meditation with Craig & Richard to find motivation to practise

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Craig and Richard here from Monash Mindfulness. And we’re here to
do an exploration: a meditative reflection
on our motivation for practicing mindfulness. RICHARD CHAMBERS: Being clear
on our motivation is really important if we’re going to
maintain a mindfulness practise over time. CRAIG HASSED: Yeah, so just find
yourself a balanced position. Sitting up, or if
you are lying down, then just perhaps a low pillow. Just find yourself a
balanced position and settle. And just being aware of your
body, and where you are. Just what’s taking place
in the present moment. And just allowing
some thoughts, some reflections to
arise in the mind. For example, just to
reflect on what it feels like to be unmindful. When you’re not mindful,
what’s the state of mind like? Is that when we experience
stress or anxiety? Where’s the mind
when we’re caught up in a negative mood, anger
or impatience worrying about the future? When unmindful, do we lapse
into worry or rumination or negative self talk? And what’s the state of the body
like when we’re not mindful? Is that when we experience
tensions or discomfort, or waste energy and feel tired? Does that contribute
to us falling ill? What’s the effect of being
unmindful on how we function? Do we waste time? Or are we less productive
or make errors? Or what’s the impact of being
unmindful on our communication and relationships? Are we distracted,
not listening, multitasking so
that we don’t really engage with others around us? Don’t remember what
people have said, or feel less compassionate? Being unmindful, is
this really something that we want more of
in our life, or less? RICHARD CHAMBERS: And
now, reflect on what it feels like to be mindful. What’s the state of our mind
when we’re mindful and present? Perhaps we’re
calmer, more aware, focused on what’s important. Maybe we find that we’re
gentler, kinder more patient. What state is the body
in when we’re mindful? Perhaps it’s less tense. Perhaps it’s feeling more
comfortable or perhaps just more tolerant of discomfort. Do we feel more
energised, more alive? And how do we function
when we’re mindful? Are we perhaps more efficient? Do we use our time better? What happens to things like
productivity and performance? Errors? Perhaps we’re better
able to function. And what about
our relationships? What about our communication? When we’re mindful, are we
perhaps less distracted? When we start uni-tasking,
giving our full attention to the conversation that we’re
having, to the relationship that we’re having, what happens? Are we perhaps more respectful? Do we hear what people tell us? Do we remember
what they tell us? Do we really notice
those little moments with people who we care about? Maybe we’re more compassionate. And again, just take
a moment to reflect. Do you want more or less
of this in your life? CRAIG HASSED: So
if it’s clear to us that we do want to
cultivate more mindfulness and have less
unmindfulness in our lives, then we might just
reflect on some of the barriers that
stand between us and living a more mindful life. Perhaps there’s too
little time to practise. But is there not
always time there? Do we waste time through worry,
inattention, distraction? Perhaps mindfulness
might save time for us. RICHARD CHAMBERS: And are we
perhaps prioritising other things, putting our attention
on what we need to be doing or think that we need
to be doing rather, than actually taking the
time to practise mindfulness? And we might ask ourselves that,
would mindfulness perhaps mean that we’re better able to
fulfil these priorities, better able to do the things
that we need to do? CRAIG HASSED: Perhaps we’re
impatient for results, irritated that mindfulness
is not changing everything all of a sudden. But maybe mindfulness
can teach us to learn patience, even to
be patient of our impatience. RICHARD CHAMBERS:
Another big barrier is only practicing
mindfulness when need it, when we think we need it. Perhaps we’re stressed or
having trouble focusing. So we start to meditate. We start to practise
mindfulness. And then when we find ourselves
less stressed or more focused, we just let the practise go. But will it be there for us when
we need it if we don’t practise it? Will it really be there
when we do need it? CRAIG HASSED: Maybe we
struggle with adversity, difficulties in
our lives, trying to get rid of the stress
we’re experiencing. But mindfulness is about
learning, not success or failure. So can mindfulness teach us to
be more patient with adversity, to turn to it, pay
attention, and learn from it? RICHARD CHAMBERS: Or
maybe we can’t do it as well as we think we should. Perhaps we have some
expectation that we should be able to stop our mind
or that we should feel calm and relaxed when
we’re meditating. And what would it mean to
just unburden ourselves from these expectations? What if mindfulness
instead was just about bringing the
attention into the present, noticing what’s
actually happening, and cultivating the ability
just to let it be there, letting go of this idea that we
need to stop the thoughts, stop our mind, we need
to relax or achieve any particular outcome
and instead just learning to be present with whatever is? CRAIG HASSED: So just
take a few moments to reflect on any
particular barriers that you find to cultivating
mindfulness in your life. Which are the
important ones for you? How will you find your
way around or through those barriers? RICHARD CHAMBERS: And then
make a small goal for yourself, a manageable, achievable goal. How will you start to
practise mindfulness today? CRAIG HASSED: Good. So, hope you have a mindful
day, and a mindful life. RICHARD CHAMBERS:
See you next time.


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