Practicing Mindfulness.35 Daily Mindfulness Moments to create calm
Practicing to focus your attention during everyday moments.
Bringing your attention into focus throughout the day is what is often referred to as “being in the present moment.”
This week, practice bringing your attention into focus, during these everyday moments, starting from Morning through to Evening.
Note: You will periodically notice that you have forgotten to bring awareness to the forefront of what you are doing, which is perfectly normal at first, so be patient with yourself as you move through the exercise
 
During these activities:
Move deliberately slower
Breathe deliberately slower
Bring awareness to each individual action, and body part used, while performing the task
Perform the task in slow-motion to enable yourself to be mindful of each action, and each moment

1.    Waking / stretching
2.    Making the bed
3.    Brushing your teeth
4.    Showering or bathing
5.    Washing you hair
6.    Shaving & moisturizing
7.    Toweling your body
8.    Dressing
9.    Walking to the kitchen
10. Preparing breakfast
11. Eating breakfast
12. Washing Dishes / stacking the dishwasher
13. Making Tea / Coffee
14. Filling-up a water bottle
15. Walking between rooms
16. Washing hands
17. Vacuuming
18. Reading
19. Using a computer
20. Writing
21. Sitting
22. Shopping
23. Using public transport
24. Waiting for the microwave to finish
25. Brushing your hair
26. Being outdoors
27. Logging-in to check your e-mail
28. Seeing/watching a loved one
29. Talking on the phone
30. Listening to music
31. Sitting down/standing up/bending
32. Beginning/completing an activity/task
33. Eating dinner
34. Showering
35. Getting ready for bed

ABOUT THE AUTHOR: 
Paul J Pettit
Born in Sydney Australia in 1963.

​Paul is a practitioner of *Naturopathy, Certified Life Coach, Certified Reflexologist, & Certified Naturopathic Usui Shiki Ryoho Reiki Therapist. He is also a published author of a series of self-help books, and Podcast host of the weekly podcast show Mindfulness Mondays

Paul specializes in mindfulness-based practices.
* Naturopaths use natural therapies to treat pathology or diseases and dysfunctions.
For more information on Paul Pettit - http://www.paulpettit.com

YOU CREATE REALITY!                         
Are you ever overwhelmed? Anxious? Depressed?
Or do you simply want more from life?
Whatever is real to you in this moment, pleasant or unpleasant, is real. 
However, did you know that you are creating it?
Every result, in every moment, is created by you.

The reason one suffers (or perhaps simply wants more from life) is due to the fact one does not know how to process emotions. When you learn to accept & process every type of emotion, as you experience it, then you will be liberated from suffering, because you will actually get more from life. Guaranteed!
 
How can I guarantee this? How do I know this to be the truth?
Because I have achieved it, as have thousands of others who have learnt the practices of mindfulness I teach.

Mindfulness is the Discovery of Self-Knowledge.
The practices of mindfulness are designed to build continual self-knowledge - {knowledge of Self}.
One ceases trying to change their outer world, and those within it, by engaging in the actions of processing one’s inner world, one's own emotions in each present moment.
 
How?
Start by embracing self-care. Do this for you.
It is through the respect of Self, one develops the skills to impact the outer world in a mindful-manner.
You will feel happier, and therefore it stands to reason that those around you will benefit from a 'happier you'.

Eastern practices share: ‘when I know myself, I know others. When I control myself, I do not need to control others’.
YOU can (and do) create the reality of each present moment, by the manner in which you interact with it.
By learning the tools and practices of mindfulness, you begin to create your preferred result in each moment.

What are the Practices?
Mindfulness practices teach you how to recognize where you are currently going wrong, and how to change the actions that are not giving you the results you seek.

Let's start with a common mistake: 
If something is causing you grief, do you think the discomfort you are experiencing is positive, or negative?
In other words do you try to get away from the discomfort?
If you answered negative (or you try to get away from discomfort),  then you are doing the wrong thing! And this is why your life is not where you want it to be.

Discomfort is not negative, it is here to inform you something is amiss, something needs to change. Therefore it is positive. It is here to alert you (like a trusted friend) that something in your life needs to shift.
​Trying to avoid discomfort through actions of distraction (bad habits) simply creates more issues. However, when you learn how to address discomfort (not avoid it), then you are taking back control.

The practices I teach show you how to shed maladaptive behavior (bad habits), by engaging new tools for processing emotions. You start to walk toward discomfort, not away from it. In doing so you begin to shift the results in your life. Your life changes for the better - for you, your family, friends and the universe as whole.

Mindfulness practices teach you how to take full control of what you can control (yourself & the results in your life).
 
Do you need to learn mindfulness practices?
If you suffer emotionally then the answer is yes.
If you want more from life then the answer is yes.
Are ‘others’ or ‘your circumstances’ controlling how you feel, and controlling your life’s outcome?
Then the answer is yes.
 
You have been relinquishing control for too long, so stop doing the same thing and expecting a different result ...it won't happen 'all by itself'.

When you discover that ‘others’ and ‘your circumstances’ do not control your state-of-being (your feelings), the light of awareness will begin to shine. You will want to learn how to release old habits that have not worked, and start new actions that do work.

By practicing the art of mindfulness you will change the way you (think), (feel), and (act). Therefore the result of each and every present moment has no option but to align with your preferred outcomes.
 
Recognize the aggregates of Self:

1. The Psychological Self       (I Think)                   
2. The Emotional Self             (I Feel)                     
3. The Physical Self                 (I Act)                        
4. Therefore, I am.                   (Result)
5. And therefore this is my life.

To learn the methods that show you how to control these aggregates contact me now. www.paulpettit.com
 
ABOUT THE AUTHOR: 

Paul J Pettit
Born in Sydney Australia in 1963.
Paul is a practitioner of *Naturopathy, Certified Life Coach, Certified Reflexologist, & Certified Naturopathic Usui Shiki Ryoho Reiki Therapist. He is also a published author of a series of self-help books, and Podcast host of the weekly podcast show Mindfulness Mondays
Paul specializes in mindfulness-based practices.
* Naturopaths use natural therapies to treat pathology or diseases and dysfunctions.
For more information on Paul Pettit - http://www.paulpettit.com

WHAT IS MINDFULNESS AND MEDITATION?

• Mindfulness is engaging the practices of being fully present
• Meditation is a tool (practice) to learn how to engage Mindfulness

WHY PRACTICE MINDFULNESS AND MEDITATION?

• Mindfulness offers a life of serenity & calm; it releases anxiety, overwhelm, & depression.

• In its simple form, mindfulness teaches impermanence. By understanding impermanence, the aspirant of mindfulness learns to let go of the things that are binding you to your suffering.

• Meditation is the tool showing how simple it can be to let go. By following the steps of awareness, acceptance, and release, one can see the pathway toward emotional freedom.

 
WHERE TO START?
Collection One Is designed to assist beginners, & perhaps broaden the level of understanding for intermediates, by using simplicity over complexity toward the practices of Mindfulness & Meditation
 
This collection of practices assists the aspirant to become familiar with the first step toward awakening, and the development of emotional freedom.
 
The First step is the practice of Awareness.
 By developing awareness of the physical & non-physical Bodies that make-up the thing we call Self, you will begin to shine a light on what is truly taking place each moment of life.
 
During this first step, Awareness of Mindfulness is developed through specific practices of breathing meditations. These meditations create the necessary foundation for deepening concentration and developing insight. They also help us to sustain mindfulness in all situations throughout the day.

PRACTICE ONE: DAYS 1-7 
Be aware of the in-breath & out-breath. Awareness is the first step.
 
1.Identify the breath. Say out loud, “breathing-in, I know this to be an in-breath.” “Breathing-out, I know this to be an out-breath.”
 
Practice this until the Self recognizes these to be true & present. Do not be in a rush to move forward onto the next practice; allow time for the Self to recognize how easily the Self can be distracted by thoughts vying for attention, or a desire to move ahead to ‘the next thing.’
 
For the next 7 days:

• Practice for 3 minutes on day #1 (set a timer). Journal your experience.
• Gradually increase the practice time by 1 minute per day for the 7 days.
• Journal your experience before and after each sitting

If you would like to continue this journey you can join like minded people HERE

Surrender
If one is affected by criticism, it is due to the fierce inner-battle of worthiness and the desire to be accepted by others.

Viewing criticism as a negative reflection of oneself assumes right & wrong exist permanently; yet the terms right and wrong, or correct/incorrect are assumptions at best; and are relative to a current state of time & space, based upon an accepted belief of the majority within that period. Therefore right & wrong, correct/incorrect, are neither true nor false, they are opinions relative to the present moment with an underlying misbelief that things are permanent. In other words, just because it was accepted as given (correct/incorrect) in the past, does not unequivocally mean it is therefore given as correct/incorrect in the present or future.

Impermanence is reality!
When one practices mindfulness - becoming open-minded and unattached toward criticism, the desire to be accepted is recognized as futile. One needs only to be aware that Self is the 'witness' (the true Self) of impermanence; and thus one shall seek no praise and fear no retribution. One shall be that which one is in this moment - period.

Growth
Growth comes from witnessing criticism and praise without attachment. 
How can the Self grow into the next stage of life? Through the practices of non-attachment 

ABOUT THE AUTHOR: 
Paul J Pettit
Born in Sydney Australia in 1963.
Paul is a practitioner of *naturopathy, certified life coach, certified reflexologist, & certified naturopathic usui shiki ryoho reiki therapist. He is also a published author of a self-help series of books, and Podcast host of Mindfulness Mondays
Paul specializes in mindfulness-based practices.

* Naturopaths use natural therapies to treat pathology or diseases and dysfunctions.
For more information on Paul Pettit - http://www.paulpettit.com
 ​

The kingdom
There exists a kingdom that contains nothing impermanent.
The ruler of this kingdom has access to unlimited knowledge, and therefore lives in bliss.

There is a minister who serves the ruler by creating everything the ruler desires, and whose existence relies solely on this duty; without this duty the minister would not exist.
 
The role of Self.
The role of Self is to discover the kingdom of the ruler, and in doing so one will instantly acquire the entire state.

To discover the kingdom one must see the ruler; yet one cannot see the ruler (who is always in plain sight) unless one conquers the minister who serves the ruler. However, the minister cannot be conquered until one sees the ruler - therein we have the conundrum.

The solution.
In order to solve this mystery one must accomplish both tasks at the same time. Conquer the minister & see the ruler! At that very moment one will instantly acquire the entire estate.

When one recognizes each piece, success is guaranteed; the puzzle is no longer a puzzle, it is the answer.

• The Kingdom is the state of liberation (the end of confusion; the end of suffering)
  
• The Ruler is the true Self 
  
• The Minister is the mind.
  

Learn to conquer the mind that is creating illusion, and in that instant you will see the ruler of the kingdom -  You; The true Self.

You create reality, based on your thoughts alone.

THE CYCLE OF SUFFERING
All people suffer; it is not a weakness, it is a necessity of life itself.

When my clients realize that they are not alone, that all people are suffering physically & emotionally, they become aware that they are standing at the place where the tide of suffering can be turned. Hope becomes a new reality, and belief becomes the weapon of choice.
 
After working with me for a short period of time, clients begin to realize that the biggest cause of their suffering is the fear of the unknown. This fear can be physical, emotional, or both.
 
Their freedom from suffering begins when they are shown that the suffering itself is the beginning to freedom from suffering. When we unpack this paradox, we cease clinging to the suffering.
 
Allow me to explain.
 
WHY DO WE SUFFER?
Our brain likes certainty; its number one role is to ensure the body survives (which ensures the brain itself survives). Paradoxically, it is through the habitual behaviors of survival (driven by the brain) that the body breaks down. 
 
There is an important part of the brain, the amygdala, which responds to danger by sending signals to the hypothalamus, which stimulates the autonomic nervous system (ANS). The ANS consists of the sympathetic and parasympathetic nervous systems. Both are necessary for survival, however when engaged unnecessarily these systems are detrimental to our overall health & wellbeing.
 
The sympathetic nervous system drives the fight, flight, fawn response, while the parasympathetic nervous system drives the freeze response. When these responses are activated by fear, the body 'dumps' large amounts of chemicals into our system.
 
Our body was not designed to engage the amygdala to the levels that modern society has created on human beings. The action of survival that the brain takes, without you realizing, is counter-productive to your own survival, and dramatically reduces the opportunity for a life of physical and emotional wellbeing.
 
Entering survival mode creates a dump of chemicals; we stimulate the adrenal glands, triggering the release of catecholamine (including adrenaline & noradrenaline/norepinephrine) 
 
WHAT CAUSES US TO CONTINUE TO ACTIVATE THE AMYGDALA?

• Maladaptive behaviors (survival habits)

As we move through our formative years from child to adult, the brain creates adaptive behaviors in order to survive; however, a great number of these adaptive behaviors are designed for short-term use, not for long-term use. Often trauma (be it physical or emotional) occurs in life; and if we do not know how to process the trauma in a healthy manner we develop behavioral patterns that are maladaptive. In other words, when adaptive behaviors no longer serve us, we need to release them, & voluntarily move toward the unknown (in order to make it known). This cycle of 'forward momentum' is how we develop as a person; we release the safety of the known, and move toward the unknown (evolution). This is where most people become stuck. They do not know how to voluntarily let go of the things that are causing the suffering.
 
CAN WE DO IT ALONE?
The short answer is no.
Attempting to solve the problem by using the information you have in your head (information that is only from the past) prohibits you from processing trauma, and creates a never-ending battle with the autonomic nervous system (ANS). Doing the same thing repeatedly, and expecting a different result, does not work. The actions you take are still maladaptive (and they begin to destroy you).
 
By clinging to the known (which is the data provided from your own individual apriori predispositions - created by the past), and avoiding the unknown, blocks ability to become open-minded.

In order to move forward, we must be open to the opinions, support, and knowledge of others. Otherwise the continuation of maladaptive behaviors will  literally destroy your own life and the relationships you hold with loved-ones. 
 
WHERE TO START?
Therapy and/or Life Coaching (to process the trauma that is creating maladaptive behaviors), is the starting point that will change your future dramatically. 
Learning techniques that enable you to accept and process every type of emotion, as you experience it, will liberate you from the cycle of suffering.
You will become emotionally & physically healthier; your approach to everyday life will evolve, and this evolution will create a new level of overall wellbeing that surpasses any tangible asset you possess. 
 
WHAT ARE SOME OF THE TECHNIQUES I EMPLOY WITH MY CLIENTS?
A simple place to start is by learning mindfulness & meditation practices.

THE PRACTICES:

•  Mindfulness is engaging the practices of being fully present
  
• Meditation is a tool (a practice) to learn how to engage Mindfulness

 
WHY PRACTICE MINDFULNESS & MEDITATION?

• Mindfulness offers a life that is created from a place of serenity & calm; it releases anxiety, overwhelm, & depression.
•  In its simple form, mindfulness teaches impermanence. By understanding impermanence, the aspirant of mindfulness learns to let go of the things that are binding you to your suffering (your past).
• Meditation is a tool showing how simple it can be to let go. By following the steps of meditation, you develop the qualities of awareness, acceptance, and release. You begin to see the pathway toward emotional freedom.

ABOUT THE AUTHOR: 
Paul J Pettit
Born in Sydney Australia in 1963.
Paul is a practitioner of *naturopathy, certified life coach, certified reflexologist, & certified naturopathic usui shiki ryoho reiki therapist. He is also a published author of a self-help series of books, and Podcast host of Mindfulness Mondays

Paul specializes in mindfulness-based practices.
* Naturopaths use natural therapies to treat pathology or diseases and dysfunctions.
For more information on Paul Pettit - http://www.paulpettit.com
 
 
 
 
 
 

Clarity is beyond Happiness.
When the mind is unlocked we are awake; the impurity preventing us from opening the mind to the true nature of reality is there to be seen, yet hidden by the mind itself.

The process of awakening may occur over many decades, but then suddenly we are instantly awakened. We see that the mind was deceiving us into thinking 'I am the mind'; it was deceiving us into thinking I am the emotion that rises & falls. Yet these emotions are simply experiences created by the collection of scattered thoughts, which are created by the winds of moments in time. Thoughts, which are, simply aggregate of information; these aggregates creating an emotion (which I can experience), but these emotions are not I.
These emotions are all impermanent, unsatisfactoriness, and not I. 
These emotions are simply metaphysical moments, nothing more - nothing less.
My mind has no business clinging to these things.

When we awaken we can recognize (see) the emotion's transient nature, and we become at peace with the process; indeed we become fulfilled by the process itself.

In order to be awake, one simply needs to leave these experiences alone. Witness the emotions that rise and fall; enjoy the experience of the witnessing, and then simply allow them to move on - as is their natural path. Emotions are energy-in-motion (they are not mine to hold; they are not me).

On the day I finally saw the truth, I clung to an emotion that briefly arose in me from the knowledge I had experienced. For the briefest of moments I clung to the emotion of fear; it lasted but only 1 breath, then I released it. Perhaps this was the final fetter of my suffering? The fear I clung to, the fear that I would forget this awareness that I am; and then I smiled, and let it go. (I released the clinging, and embraced the unknown).

My mind is now at peace, the cycle of clinging and aversion are truly broken when I am awake; and now, with clarity, comes the enjoyment of the remainder of this journey. I will practice to be awake, to be one with peace-of-mind. Happiness, unhappiness, and all the emotions that fall under their umbrellas are but experiences to be witnessed, not emotions to claim as Self.

I understand, now I am awake; I shall thoroughly enjoy the practices of not forgetting; I can simply experience, let go, and enjoy the next moment of clarity each time.

With my deepest thanks to all of my teachers (with notable thanks to) Neem Karoli Baba; Zen Master Doam Sunim; Phra Bodhiñanathera; Bhikkhu Bodhi.