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April 28, 2021
Five Minutes of Mindfulness Meditation to Manage Stress and Anxiety

Mindfulness meditation is a practice that allows you to bring calm to your mind and your body as you let go of negative thoughts, and allow the thoughts which keep racing through your mind to slow down. Just get a comfortable seat, wear comfortable clothes and focus on your breathing. In this episode, PK leads you through a 5-minute Daily Mindfulness practice that…


Five Minutes of Meditation to Manage Stress and Anxiety

In a world in which we seem to be fighting everyday to maintain our equilibrium, developing a mindfulness meditation practice can allow you to bring calm to your mind and your body as you let go of negative thoughts, and allow the thoughts which keep racing through your mind to slow down. Having a mindfulness practice is one way in which our minds and bodies can achieve some harmony  with the world.

If mindfulness practice is new to you, it may seem daunting at first to begin to become more present with whatever is moving through you. You’ll notice that as you adopt an attitude of taking one breath at a time, you will begin to experience increased harmony and greater stillness, healing and peace.  

Mindfulness is Being Fully Present

Mindfulness is less about doing, and more about being.  It's about being fully present with yourself just as you are in this moment., which is why your intention and attitude are critical components with which to enter the practice.  It’s normal for your mind to want to wander off to the past or the future as you start the  practice of mindfulness meditation. When this happens, guide your thoughts back to what’s happening here and now. 

The only goal of mindfulness is to be fully present with what’s happening to you  in the moment and to do so with curiosity and non-judgment, while you keep your internal dialogue at bay; you know, those negative thoughts that tell you you’re not good enough or you don’t know enough, or you don’t deserve the good things in life, and so on.  What you want to do instead, is to establish a new way of relating to yourself  that can allow you to become open and relaxed and allow you to grow.  Just get a comfortable seat, wear comfortable clothes and focus on your breathing, and you’re ready to get started.

Why you Need to Make Mindfulness a Habit

Believe it or not, just a few minutes 3-4 times a week can help build a habit that can lead to significant benefits. Experts in the space recommend making mindfulness meditation a daily practice if you want to experience health benefits such as:

  •  Enhancing your learning and memory retention
  • Building your mental capacity, focus and accuracy
  • Managing stress and anxiety, to name a few. 

If you loved this episode, why not leave a review and a rating here and be sure to share it with someone who can benefit from this motivational message. Thanks in advance for doing that. Until next time, I am sending much light and a whole lot of love to you all.

Resources Consulted or Quoted:

The Healing Power of Mindfulness - Jon Kabat-Zinn 

What is Mindfulness Meditation

FREEBIES:

 Don't forget to grab your FREE Affirmation eCards to shift your mindset, raise your self-esteem and boost your self-confidence.   Choose one or two that resonate with you, and make a habit of repeating them several times throughout the day, especially when you wake up in the morning, and at night before you go to bed. 

Try to be aware of how your mind and body react to your practice of repeating affirmations.  Be consistent with this practice and you’ll see the difference over time. Just click the link! FREE Affirmation eCards.

Connect with PK:

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Transcript
Peggie Kirkland 0:00
Inspiring Gen X women to demonstrate their love of self, by their engagement in audacious acts of self care. This is the Momma's motivational messages podcast with Dr. Peggie Kirkland. Peggie Kirkland 0:30 Hi everyone. It's Peggie Kirkland, or PK, as my daughter likes to call me when she's trying to be cute. Right now, I just want to leave you with a five-minutes simple breathing meditation that will help you to remain calm, until I bring you some more nuggets of wisdom.
 
Peggie Kirkland 0:53
You know, everyone can set aside five minutes each day, to increase your focus, to open your mind. And to achieve your desired goals. All you need to do is relax, breathe, and follow my voice as your guide. I will teach you important and simple methods and meditation that will benefit every aspect of your life.
 
Peggie Kirkland 1:22
Daily mindfulness practices can be done at any time of the day. And I encourage you to try this on a daily basis. So you can fully experience the great changes that you're making to your life. By doing so. I'll share with you a few benefits that meditation brings you in your journey towards success. Meditation can enhance your learning and memory retention. Put a stop to recurring pessimistic thinking, build your mental capacity, focus and accuracy and tame your negative emotions through your awareness. It can also help you in creating fulfilling relationships in managing stress and eliminating anxiety while you tap into your creative side, putting you in control. So let's begin.
 
Peggie Kirkland 2:28
I'd like you to get into a very comfortable position and make sure that you will not be disturbed. Breathing is the most important thing that we do. It is keeping us alive. Yet most of us do not notice our breath all day and some of us for several years. That's why it is so crucial to our physical and mental health to oxygenate our bodies fully and consciously. So let's take five deep and full breaths together. One, fully inhale positive energy and exhale by just letting go of your breath into a state of relaxation.To inhale goodness and exhale into relaxation free inhale acceptance and exhale any judgement for inhale health and clarity and exhale into a serenity and five, fully inhale desire and achievement and exhale into complete relaxation. Letting go of all concerns from daily life
 
Peggie Kirkland 4:24
Good.Now just become aware now of your body and feel the space around you. Notice how the space around you hugs to your shape. Notice the feeling of your weight pressing down and see if you can feel the earth below you. As if it's pressing up supporting you. Good.
 
Peggie Kirkland 4:56
Now become aware of the very top of your head and put all of your focus there noticing any sensations you have they're now moving down, focus on your eyes and feel how they feel. And notice the tiny movements they're making. These movements relax you further. Notice now your nose and feel the air passing through as you breathe in and out noticing now your mouth and taking your awareness down your neck. And if you notice any tension, just ask it to release. Notice the sensations in your body is making you very relaxed and comfortable. Become aware of your chest and lungs, expanding and contracting with your breath. Perhaps you can feel your heart beating, pumping with love.
 
Peggie Kirkland 6:16
Now, send your focus down your arms all the way to each fingertip. feeling the sensations of touch in your fingertips. Your focus is now in your abdomen, and all of your vital organs. Just notice how your belly feels and how it's digesting. Notice your pelvis and hips and the sensations of your weight pressing down. This takes you deeper into a state of relaxation. Your awareness goes down each leg, over your knees and down all the way to your feet and to each toe. Good. You have now become aware of every part of your body. This is meditative. I urge you to take five minutes every day to yourself to practice mindfulness. It will allow you to work through the problems you face. such as stress, lack of confidence, procrastination, fear of failure, and much more.
 
Peggie Kirkland 7:42
So until we get together again. I asked you to pause, breathe and take some time to regroup. This is PK sending you much light and a whole lot of love.
 
Transcribed by https://otter.ai