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How to Exercise Mindfulness to Be Happier PDF พิมพ์ อีเมล
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วันอังคารที่ 31 มีนาคม 2015 เวลา 03:38 น.

 


Mindfulness works with continuous awareness of body, breath; feelings, thoughts, intentions. Our state of mind, our positive or negative attitude towards the world, is closely related to our experiences of happiness or suffering. Mindfulness is awareness of everything that is happening in the moment of 'Now'. Mindfulness is a self development technique that will change the focus of our mind towards happiness.




Shinzen Youg -  What is mindfulness?

 

 

 

Steps

 

Be Aware of the Present Moment.

1 Be Aware of the Present Moment. Mindfulness is continuous undisturbed awareness of the present moment. Fully aware of here, and now, we pay attention to what is happening right in front of us, we set aside our mental and emotional baggage. To be mindful we have to re-train our mind.

 

 

 

 

Silence your Mind.

2 Silence your Mind. Our mind is constantly busy with thoughts and feeling about our past, present and future. To stop it from useless constant chat, we must learn how to hear this noise, how to become aware of it, and to transform it through concentration into mindfulness.

  

  

Concentrate
 

3 Concentrate. Sit and meditate mindfulness meditation. The person meditating should be mindful of whatever enters the mind. Silencing the internal dialogue, observe your thoughts, and feelings without labeling them as good or bad. Mindfulness works with continuous awareness of: the body posture and breath; of the feelings, of the mind and of the mental objects that appear during the meditation. Through bare attention, we learn to see things as they really are, without judgments and preconceptions. Sit and meditate for 30 minutes every day.

 

meditation 

 

4 Be Mindful of Your Actions. We train ourselves all through our life to waste energy following our inner narratives. We are often unconsciously driven by our fears, worries and fantasies. We interpret, speculate, and project the words, thoughts and emotions around us. We should enter a space of awareness of our present moment with no emotional filters, no regrets of the past or hopes for the future, with no daydreaming and no nightmares. An ability to concentrate will give us an ability to transform a mundane situation into a very special one.

  

 


5 Self-remember. Self-remembering is an attempt to be more conscious, and more aware. It is a form of active meditation were we work to be aware of ourselves and our environment through self-remembering. The essence of the Self-Remembering technique is that while we are doing anything: reading, singing, talking, tasting, we must be aware of the Self who is reading, singing, talking or tasting. 

 

Mindful Walking


           • Mindful Walking. Walking next to the sea: the sounds are there, the wind is there, we are there with the sun, with the breeze, and with our breath and awareness of our body moving, but without our thoughts.

  

Mindful Eating

 

           • Mindful Eating. When eating, taste your food with mindfulness without external interruptions. Experience the joy of tasting food with no TV, reading,mobiles, messaging, etc...

 

           • Mindful Showering. When showering and bathing suddenly remember yourself, and stay as long as you can – remembering the water flow, its temperature, its contact with the body.

 

 


6 Be Mindful of Your Thoughts. Mindfulness increases the awareness of the nature of the mind. If we learn to control our mind and listen to our souls we can consciously choose to be joyful instead of sad, peaceful and loving, alert and relaxed...

 

 

7 Be Mindful of Your Feelings. Get Delighted. The quality of life is in proportion of our capacity to get delighted. The capacity for delight is within our capacity to pay attention to things around us. Pay attention to birds singing, to clouds formations, to flowers greeting you, to kids laughing, to a beautiful person that has just passed by. Be aware of synchronicity among all living beings and be alert for the presence of Divine in All.

  


Tips

 

conscious mind

          • With 70,000 thoughts a day and 95% of our activity controlled by the subconscious mind, no wonder that it feels as though we are asleep most of the time. To awake, we need to train self-remembering and mindfulness.


          • Zen meditation, zazen, or sitting starts by focusing the awareness on the breath. During 'sitting' we close down our mental and emotional activity, and through training we develop single-pointed concentration. While meditating we work on our concentration, the rest of the day we work on mindfulness.


          • Mindfulness confronts us with the constant change and impermanence. The change is in the nature of life and clinging to anything will lead us to suffering. The person meditating develops the freedom to break the hold of habits.


          • Since, mind is in a constant movement, to quiet it we need to use its movement, to stop the flow of thoughts, we need to find an object of concentration. Chose an object of Beauty that inspires you and use it for your concentration. Chose a crystal, a flower, candlelight, or an emotion such as love, peace, or pure consciousness. Allowing the mind to keep ‘busy’ with the positive imagination we can enter meditation.


 

Source from website : http://www.wikihow.com

 


 

แก้ไขล่าสุด ( วันอังคารที่ 08 มีนาคม 2016 เวลา 04:48 น. )
 

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{A lot of|Lots of|Many|Numerou s} {other folks|folks|oth er people|people} {will be|shall be|might be|will probably be|can be|will likely be} benefited {from your|out of your} writing.
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{great|wonderfu l|fantasti c|magnificent|excell ent} writing
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{I'm|I am} not sure where {you are|you're} getting your {info|informati on},
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Thanks for {great|wonderfu l|fantasti c|magnificent|excell ent} {information|in fo}
I was looking for this {information|in fo} for my mission.|
{Hi|Hello}, i think that i saw you visited my {blog|weblog|we bsite|web site|site} {so|thus} i came to “return the favor”.{I am|I'm} {trying to|attempting to} find things to
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0 #26 Federico 2017-02-17 11:29
{
{I have|I've} been {surfing|browsi ng} online more than {three|3|2|4} hours today, yet
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{It's|It is} pretty worth enough for me. {In my opinion|Persona lly|In my view}, if all {webmasters|sit e owners|website owners|web owners} and bloggers made good content as you did, the {internet|net|w eb} will be {much more|a lot more} useful
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I {couldn't|could not} {resist|refrain from} commenting.

{Very well|Perfectly| Well|Exceptiona lly well} written!|
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{Please|Kindly} {allow|permit|l et} me {realize|recogn ize|understand| recognise|know} {so that|in order that} I {may just|may|could} subscribe.
Thanks.|
{It is|It's} {appropriate|pe rfect|the best} time to make some plans for the future and {it is|it's} time to be happy.
{I have|I've} read this post and if I could I {want to|wish to|desire to} suggest you
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{Perhaps|Maybe} you {could|can} write next articles referring to this article.
I {want to|wish to|desire to} read {more|even more}
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{It's|It is} {lovely|pretty| beautiful} {worth|value|pr ice} {enough|suffici ent} for me.
{In my opinion|Persona lly|In my view}, if all
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{now|at this time} me also commenting {here|at
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I am sure this {article|post|p iece of writing|paragra ph} has touched all the internet {users|people|v iewers|visitors }, its really really {nice|pleasant| good|fastidious } {article|post|p iece of writing|paragra ph} on building up new {blog|weblog|we bpage|website|w eb site}.|
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{blog|website|w eb site|site}. I stumbledupon it ;) {I will|I am going to|I'm
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{In addition|Additi onally|Also}, the blog loads
{very|extremely |super} {fast|quick} for me on {Safari|Interne t explorer|Chrome |Opera|Firefox} .
{Superb|Excepti onal|Outstandin g|Excellent} Blog!|
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{great|enormous |impressive|won derful|fantasti c}
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Any way keep up wrinting.|
{I love|I really like|I enjoy|I like|Everyone loves} what you
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{Terrific|Wonde rful|Great|Fant astic|Outstandi ng|Exceptional| Superb|Excellen t} blog and {wonderful|terr ific|brilliant| amazing|great|e xcellent|fantas tic|outstandi ng|superb}
{style and design|design and style|design}.|
{I love|I really like|I enjoy|I like|Everyone loves} what you guys {are|are
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{Howdy|Hi there|Hey there|Hello|Hey } just wanted to
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{Kudos|Cheers|M any thanks|Thanks}|
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{Cheers|Many thanks|Best wishes|Take care|Thank you}! {Where|Exactly
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{Hello|Hi|Hello there|Hi there|Howdy|Goo d day}!
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{Disgrace|Shame } on {the {seek|search} engines|Google} for
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{A person|Someone| Somebody} {necessarily|es sentially} {lend a hand|help|assis t} to make
{seriously|crit ically|signific antly|severely} {articles|posts } {I would|I might|I'd} state.
{This is|That is} the {first|very first} time I frequented your {web page|website page}
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Your {way|method|mea ns|mode} of {describing|exp laining|telling } {everything|all |the whole thing} in this {article|post|p iece of writing|paragra ph}
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{Hello|Hi} there, {simply|just} {turned into|became|was |become|changed into} {aware
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be|shall be|might be|will probably be|can be|will likely be} benefited {from your|out of your} writing.

Cheers!|
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are|you're} {working with|utilizing| using}? I'm {experiencing|h aving}
some {minor|small} security {problems|issue s} with my latest
{site|website|b log} and {I would|I'd} like to find something more {safe|risk-free|safeguarde d|secure}.
Do you have any {solutions|sugg estions|recomme ndations}?|
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writing skills {and also|as well as} with the layout on your {blog|weblog}.
Is this a paid theme or did you {customize|modi fy} it yourself?

{Either way|Anyway} keep up the {nice|excellent } quality writing, {it's|it is} rare to see a {nice|great} blog like this one {these days|nowadays|t oday}.|
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writing {talents|skills |abilities} {and also|as {smartly|well|n eatly} as} with
the {layout|format| structure} {for your|on your|in your|to your} {blog|weblog}.
{Is this|Is that this} a paid {subject|topic| subject matter|theme} or did you {customize|modi fy} it
{yourself|your self}? {Either way|Anyway} {stay|keep} up the {nice|excellent }
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look} a {nice|great} {blog|weblog} like this one {these days|nowadays|t oday}..|
{Hi|Hello}, Neat post. {There is|There's} {a problem|an issue} {with your|together with your|along with
your} {site|web site|website} in {internet|web} explorer, {may|might|coul d|would} {check|test} this?

IE {still|nonethel ess} is the {marketplace|ma rket} {leader|chief} and {a large|a good|a big|a huge} {part of|section of|component to|portion of|component of|element of} {other folks|folks|oth er people|people} will {leave out|omit|miss|p ass over} your {great|wonderfu l|fantasti c|magnificent|excell ent} writing
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I needs to spend some time learning {more|much more}
or understanding more. Thanks for {great|wonderfu l|fantasti c|magnificent|excell ent} {information|in fo} I was looking for this {information|in fo} for my mission.|
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0 #24 Erica 2017-02-16 17:19
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0 #21 Mallory 2017-02-15 06:16
{
{I have|I've} been {surfing|browsi ng} online more than {three|3|2|4} hours today, yet I never found any interesting article like
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all {webmasters|sit e owners|website owners|web owners} and bloggers made
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I {couldn't|could not} {resist|refrain from} commenting. {Very well|Perfectly| Well|Exceptiona lly well} written!|
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{may just|may|could} subscribe. Thanks.|
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{I have|I've} read this post and if I could I {want to|wish to|desire to} suggest you {few|some} interesting things or {advice|suggest ions|tips}.
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{In my opinion|Persona lly|In my view}, if all {webmasters|sit e owners|website
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Ahaa, its {nice|pleasant| good|fastidious } {discussion|con versation|dialo gue} {regarding|conc erning|about|on the topic of} this {article|post|p iece of writing|paragra ph} {here|at this place}
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I am sure this {article|post|p iece of writing|paragra ph} has touched all the internet {users|people|v iewers|visitors },
its really really {nice|pleasant| good|fastidious }
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{Superb|Excepti onal|Outstandin g|Excellent} Blog!|
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Any way keep up wrinting.|
{I love|I really like|I enjoy|I like|Everyone loves} what you guys {are|are usually|tend to be} up too.
{This sort of|This type of|Such|This kind of} clever work and {exposure|cover age|reporting}!
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{This sort of|This type of|Such|This kind of} clever work and {exposure|cover age|reporting}!

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{Howdy|Hi there|Hi|Hey there|Hello|Hey } would you mind letting
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{I love|I really like|I like|Everyone loves} it {when people|when individuals|whe n folks|whenever people} {come
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Great {blog|website|s ite}, {keep it up|continue the good work|stick with it}!|
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Look advanced to {far|more} added agreeable from you!
{By the way|However}, how {can|could} we communicate?|
{Howdy|Hi there|Hey there|Hello|Hey } just wanted to give you a quick heads
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post to let you know. The {style and design|design and style|layout|de sign} look great though!

Hope you get the {problem|issue} {solved|resolve d|fixed} soon. {Kudos|Cheers|M any thanks|Thanks}|
This is a topic {that is|that's|which is} {close to|near to} my heart...

{Cheers|Many thanks|Best wishes|Take care|Thank you}! {Where|Exactly where} are
your contact details though?|
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I've got some {creative ideas|recommend ations|suggesti ons|ideas} for your
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{Hola|Hey there|Hi|Hello| Greetings}! I've been {following|read ing} your {site|web site|website|we blog|blog}
for {a long time|a while|some time} now and finally got the {bravery|courag e} to go
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Just wanted to {tell you|mention|say } keep up the {fantastic|exce llen t|great|good} {job|work}!|
Greetings from {Idaho|Carolina |Ohio|Colorado| Florida|Los angeles|Califor nia}!

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{that you|that you simply|that you just} {could|can} do
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{A great|An excellent|A fantastic} read. {I'll|I will} {definitely|cer tainly} be back.|
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{Howdy|Hi there|Hi|Hello} , i read your blog {occasionally|f rom time to time} and
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get a lot of spam {comments|respo nses|feedback|r emarks}?

If so how do you {prevent|reduce |stop|protect against} it, any
plugin or anything you can {advise|suggest |recommend}?
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much appreciated.|
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{It is the|It's the} little changes {that make|which will make|that produce|that will make} {the biggest|the largest|the greatest|the most important|the most significant} changes.
{Thanks a lot|Thanks|Many thanks} for sharing!|
{I really|I truly|I seriously|I absolutely} love {your
blog|your site|your website}.. {Very nice|Excellent| Pleasant|Great} colors & theme.

Did you {create|develop |make|build} {this website|this site|this web
site|this amazing site} yourself? Please reply back
as I'm {looking to|trying to|planning to|wanting to|hoping to|attempting to} create {my own|my very own|my
own personal} {blog|website|s ite} and {would like to|want
to|would love to} {know|learn|fin d out} where you
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{Hi there|Hello there|Howdy}! This {post|article|b log post} {couldn't|could not} be written {any better|much better}!
{Reading through|Looking at|Going through|Looking through} this {post|article}
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{I will|I'll|I am going to|I most certainly will} {forward|send} {this article|this information|thi s post} to
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{Thank you for|Thanks for|Many thanks for|I appreciate you for} sharing!|
{Wow|Whoa|Incre dible|Amazing}! This blog looks {exactly|just} like my old one!
It's on a {completely|ent irely|totally} different {topic|subject}
but it has pretty much the same {layout|page layout} and design. {Excellent|Wond erful|Great|Out standing|Superb }
choice of colors!|
{There is|There's} {definately|cer tainly} {a lot to|a great deal to} {know about|learn about|find out about} this {subject|topic| issue}.
{I like|I love|I really like} {all the|all of the}
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{You made|You've made|You have made} some {decent|good|re ally good} points there.

I {looked|checked } {on the internet|on the web|on the net} {for more info|for more
information|to find out more|to learn more|for additional
information} about the issue and found {most individuals|mos t
people} will go along with your views on {this website|this site|this
web site}.|
{Hi|Hello|Hi there|What's up}, I {log on to|check|read} your {new stuff|blogs|blo g} {regularly|like
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{Other than that|Apart from that|Besides that|Aside
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writing {due to|because of} this problem.|
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I needs to spend some time learning {more|much more} or understanding more.

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0 #20 Lonna 2017-02-15 03:53
Write more, thats all I have tto say. Literally, it
seems as though you relied on the video to make your point.
You definitely know what yore talking about, why waste your intelligence on just posting videos to your weblog whuen youu could
be giving us something enlightening to read?

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