Welcome to Day 4 of your Mindfulness and Meditation Journey

Day 4 - Reflective Releasing: Creating space and clear thought

Day 4 - (1) Identifying our Ideal State

In Day 1 we gained insight into our ability to RECOGNIZE when we move into, and out of, a mindful state.

In Day 2 our AWARENESS of our inner landscape during mindful moments was explored, as we identified physical actions, sensations, feelings and mental activity. 

On Day 3 we related to consciously choosing to shift between a centred space, to a tense state, to return to a centred space.  This bought awareness to conscious activation and conscious relaxing of the physical body. The guided meditation expanded on the accompanying sensations, feelings and reactions within the body through a visualization. 

As you reflect on yesterday, you may want to place tension and release in specific muscles, such as elevating and dropping your shoulders to remind yourself of a conscious action.

As we become familiar with the inner landscape, it is like riding in a new vehicle. This new vehicle, however, may be following corresponding physical movements, changes to breathing, enhanced awareness of sensation or feelings.  You may notice one area more than another or perhaps a combination of them together.

There is no right or wrong way to experience these things.  We are attempting to determine the best vehicle for you.  

How well do you know your ideal state ?

We practice arriving at this grounded, centred place so that we may be informed as to our ideal self.  Recognizing your inner landscape with your own frame of reference.  If we know our best selves then our ideal state is familiar, rather than focusing on the place we don’t want to be.  Frequently, our motivation is to avoid something, rather than moving towards something desired.  

How often have you noticed:

• your posture may be slumped, 

• your shoulders elevated, 

• jaw clenched, 

• your leg is tapping

• you find it difficult to stay still

Or alternatively … perhaps you find yourself frozen, unable to move at all?

These are all examples of unconscious movement patterns. Situations where we have not returned to a grounded place and the result is a situation of dis - ease.   We want to notice our initial shift away from the centre.  Early detection means less distress signals, and an easier experience resetting. So, our aim is to utilize our internal vehicle, ie. physical actions, breathing patterns, sensations and feelings to inform us whether we are on track or not.  Random, or poorly focused observation may lead to difficulty resetting.  It may also lead to rumination over past uncomfortable situations.  

This reinforces those more traumatic neurological pathways as our default.  

Actively identify the physical tension created in our bodies and minds at that moment, Stop, Breathe.  Shift any tension within the body-mind.  Access the spaciousness that accompanies us when we have removed restrictions and been presented with conscious choice. Reset and move toward our ideal state with clarity and clear perception for that moment.

Mindfulness living means bringing focus into our everyday lived experience with gratitude, kindness, compassion and equanimity.

Remember, throughout this 7 day journey, to honour yourself with:

• Gratitude for creating the space to carry out the activity.

• Kindness and consideration for those moments that you lose track of how and what you are "meant" to be doing.

• Kindness for the times when you find obstacles, or experience a sense of conflict whilst proceeding.

• Compassion for other’s perspectives. Each person’s experience is uniquely their own.

• Equanimity or establishing a sense of flow and non-judgement.

Day 4 (2) - Mindfulness Activity: Rapid Reset

"The only way out is to simply observe." - Jean Klein

This Mindfulness Activity is very short.  It is presented in this way intentionally since our attention span is frequently quite short in everyday life. 

This is a technique that is useful in everyday situations.  It is best completed seated or standing.  Allow yourself to be in a comfortable position that enables you to actively observe and connect more deeply with the mindfulness activity. If you need to move during the session, do so slowly and with as little distraction as possible. 

Today's Meditation expands on the Mindfulness: rapid reset exploring observation via different senses.  You may prefer to move onto it if you feel like a longer session. Remember you may access the previous recordings at any time. 

If at any time you feel unsafe or compromised please seek support from myself &/or your Health Care provider.

Day 4 - (3) Intention: Focus the Mind, Reset to the present, Create clear thought

Today’s Mindfulness exercise provided an example of refocusing quickly by spotting a familiar object and labeling it and then moving to the next item, etc. This technique brings a new present moment forward, when a previous situation may have been too difficult to detach from.

• How easy or difficult was labeling and moving on?

• Did you have a desire to elaborate or describe the object?

• Did language come easily to you or was it difficult to articulate?

• What occurred with the thinking mind whilst you were focusing on labeling?

Often this technique grounds or anchors ourselves in the current moment.  We let go of the “monkey chatter” and focus on the task of labeling. We concentrate on something that is in front of us in this given moment.  Something that we rely on as being as it is presented. Therefore, reinforcing a mindful moment.  In the process, we let go of the busyness of what we “should” or “shouldn’t” be doing, thinking or behaving.

This might seem like a distraction, which it is, but it is also a good technique to stop the familiar looping or engaging in strong emotions such as frustration and anxiety.  It creates space by pausing. It reduces our tendency to be swept up in our own emotions or being overwhelmed from the over-stimulation of our surroundings. It provides an opportunity to reset, enabling us to view the “stuck” situation from our grounded perspective.

As we practice this technique we are able to identify and label items with more ease.  This is another step in recognizing, becoming aware, choosing to return to a present moment and therefore centre or ground ourselves.

“Everything about our body, mind and the world is constantly changing, morphing from one thing into another, a mass of swirling, changing sensations, emotions, thoughts, and images.  

When we are attached to life being consistent, we feel dissatisfied; we suffer, because life constantly changes.  We are searching within this sea of instability for something stable and constant to hold on to.  Yoga Nidra reveals that the inner fabric of each of us is deep equanimity or peace that is stable and steady, and when realized, is recognized to be ever present even in the midst of life’s tumultuousness.” - R. Miller

Day 4 - (4) Reflective Journal: Resetting to the Present

As always, you are free to choose whether you record your observations in a Reflection Journal or not. However, as previously stated, it is highly recommended that you at least take the time to reflect, as this helps us to better consolidate what we have learned from today. In order to focus on the reflective process better you may like to consider the following Questions:

Q1.

Reflecting on your experiences from Day 3:

• What were your main points of difference you observed between contraction and relaxation?

• Were you able to notice a specific quality within the body-mind, more challenging than others?

• How effective was engaging in muscular contraction and relaxation to return to your sense of groundedness?

Q2.

Focusing on your ideal state:

• How well do I know my ideal state ?

• What qualities do I relate to as a frame of reference when identifying my ideal state?

• How easy or difficult was labeling and moving on?

• Did I have a desire to elaborate or describe the object?

• Did language come easily for me or was it difficult to articulate?

• What occurred with the thinking mind whilst I was focusing on labeling?

Q3.

If you have any additional information, observations, thoughts or considerations that feel appropriate for you, feel free to record these in your journal as well, or alternatively reflect upon them now.

Day 4 - (5) Meditation: Being Present - Clear Perception

Today's Meditation expands on the Mindfulness: Rapid Reset. It allows you to explore your senses with the same task, highlighting how you resonant with your preferred sense. 

Whilst you may find that more than one sense is accessible, it is often the sense - sight, touch, sound, smell or taste - where the object has clarity in your internal labeling or possessing a quicker and easier description, that is your preferred sense. 

Other times, you may find this task difficult and none of the senses are easily accessible.  If this is the situation for you, continue to practise the rapid reset mindfulness activity as well as this meditation, to become familiar with the set up of the skill development. This creates a level of ease and comfort over the suggested guidance.  This is an excellent technique to interrupt undesirable thoughts, feelings, sensations and actions, allowing you to pause, breathe and centre yourself once again. 

This meditation is best completed seated or standing.  Allow yourself to be in a comfortable position that enables you to actively observe and connect more deeply with the activity.

CONGRATULATIONS - You have now completed Day 4 of the Ezense Mindfulness & Meditation Course!

To continue on to Day 5, simply click on the next day’s button below. But please note: it won’t be accessible until it is time to be released as outlined in the Daily Schedule. Also remember, you can always come back to this page to go over any material in a previous Day at any time during your 7 day access to this course.