Browse Tag: meditation for relaxation

Try this Navel meditation on weekends ( Mindfulness tips)

Mindfulness Sunday : Navel Meditation

Hey folks ! Time for Navel meditation that can be done by a beginner as you focus your breath on your belly and your breathing.

Inner Journey’s of lifelong evolution often begin simply….

No matter how complex the goal or desire we have nurtured in our souls, the first steps we take are nearly always basic and uncomplicated.

This inner cave or Navel meditation, a creation of the Taoist tradition and the oldest form of meditation recognised in China and India, is a simple practice suitable for those experienced in the art of meditation, yet it is also a wonderful introductory meditation for novices.

It utilizes the natural rhythms of the breath and the regular movement of the abdomen as a means to focus awareness and rid oneself of extraneous thoughts.

As you concentrate on the breath, the chaos within reveals itself, allowing you to gently train your mind to accept stillness as its natural state.

Step 1 : To begin, assume a comfortable and natural seated position–either cross-legged on a cushion on the floor or on a chair with your legs facing forward. Maintaining an upright, balanced posture will ensure that you are physically centered and prevent fatigue.

Step 2 : Now Close your eyes and relax your body gradually, starting at the toes and ending at the crown of the head. Take a moment to note any physical sensations you are feeling, such as the hardness of the floor under your legs or the weight of a piece of jewellery.

Step 3 : When you are relaxed, breathe through the nose at your natural pace. With each inhalation, draw air deep into the abdomen, allowing the area surrounding your navel to rise and fall. Gradually focus your attention on the sensations caused by the inhalation and exhalation of breath.

Step 4 : You can feel the air flowing in and out of the nostrils as well as the expansion and contraction of the abdomen. If you find it difficult to concentrate on both sensations, concentrate only on the movement of the navel area.

Step 5 : As you endeavour to commune with the breath, you may notice that your mind strays- do not attach any significance to your thoughts. Simply bring your attention back to the flow of air into and out of your body and the rise and fall of your navel. 

You can slowly and steadily come out of this meditative state and roll your shoulders, move your fingers and toes and become aware of the environment. Hope you enjoyed this meditation .

Credits : @dailyom

Bringing Mindfulness into corporate Trainings

As a Mindfulness through Arts , Design thinking for Businesses and Corporate leadership development facilitator -how many have witnessed many employees come to training sessions with too much on their minds to actually pay attention?

Own Photography – Taj Ooty

In order to help them focus and learn, try bringing mindfulness into the classroom.
I have personally seen the effectiveness of art or awareness based techniques.

Some useful tips from HBR :
1-Create a good learning environment. for eg Open spaces are optimal for learning

2- Stay Focussed
for eg Ask the participants to turn off their devices and then take a few minutes for everyone to practice mindfulness.

3- Breath awareness
For eg : Have people sit still, relax their bodies, focus on their breath, and let go of whatever is on their minds.

4-Mindfulness during Breaks
For eg Ask everyone to stay mindful during breaks.

5-Mindfulness in action
for eg : Rather than checking on work, they could take a walk, reflect, or write in a journal.

Adapted from “How to Get People to Pay Attention During Corporate Trainings,” by Jacqueline Carter et al.

HBR tip of the day !