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CHAPTER 1
Hi,
My name is Ron.
I've been learning about mindfulness. My teacher, Miss Carol, says mindfulness is "paying attention to the present moment."
At school, we have been practicing mindfulness for a few minutes each morning. Mindfulness will help us with paying attention, coping with feelings, and having a positive outlook.
Miss Carol says that mindfulness gives her a sense of peace and harmony with life. I think Miss Carol always seems very happy, enthusiastic, and positive.
At home, I love to be outdoors. So I've been practicing mindfulness in my hammock in the backyard. I lay in my hammock and then I close my eyes and take a deep breath. I breath in slowly and then release the air slowly like when I blow bubbles. First, I feel a wave of relaxation pass through my body. Then I focus on my senses. I feel the sun on my skin and the breeze blowing softly. I listen to all the sounds in the world around me. By becoming fully aware of my surroundings, I hear lots of different birds singing that I never noticed before. Practicing this awareness helps me to stay calm, worry less, and be less angry at my little brother.
I'm learning that there are different ways the kids on my street practice mindfulness or meditation. So I want to share with you the different practices of my friends.
My best friend, Alex, lives next door. His parents meditate with him every night. Meditation is a type of mindfulness. Meditation means doing some kind of mental practice which leads to greater awareness. Alex has learned to meditate by following his breathing. Alex sits comfortably and puts his hand on his stomach so he can feel his breath move his belly in and out. When his mind wanders, he brings his focus back to his breathing.
Then Alex watches his thoughts go by like cars in a train. When you meditate, your mind isn't thinking about the past or wondering about the future. Instead, you are simply aware of the present moment. Alex can meditate for a long time – like 20 minutes! He said that meditation makes him feel connected to the whole world.
A boy named Isham lives on my street too. Isham practices minfulness by meditating with a mantra. A mantra is a short phrase or word like "Om" that is repeated many times. Sometimes a mantra is something you tell yourself like "Let it go" or "Be here now".
Isham has learned that emotions are passing states. A feeling is like a bird that flies by and does not stay. Everyone feels angry or sad sometimes. Isham reminds himself to let go of events beyond his control. Then he focuses on the present so that he can feel content again. Just like a bird flying away, his negative feelings pass by too.
My friend Rachel is a musician. She likes to practice mindfulness with music. Most people just have music playing as background noise. Instead, Rachel sits quietly with her eyes closed and intently listens to her favorite music.
By really listening, Rachel hears all of the notes of a song and even the spaces in between the notes. Rachel almost knows what notes will come next in the song. Mindfulness has increased her enjoyment of music. And this awareness has made her a better pianist. When Rachel plays the piano, she feels a sense of oneness with the music.
Emily also lives on my street. Her parents taught her to be mindful during everyday activities such as going for a walk, brushing her teeth, or washing the dishes. Instead of daydreaming, Emily tries to stay in the present moment while she washes the dishes each night. She focuses awareness on her breathing and on every detail of scrubbing, rinsing, and drying a dish.
This practice has made Emily more aware of her feelings. She has learned not to judge any feeling as "right" or "wrong". Instead she practices acceptance. Emily says she usually feels serene when her chore is finished. And she is happier in her life overall.
My neighbor Mark has learned to eat mindfully. He used to eat very fast while watching television. Now Mark sits at the table and slowly eats his food.
As he takes each bite, Mark focuses on fully experiencing all the flavors. By eating mindfully, Mark eats slower, chews his food more, and knows exactly when his stomach is full. He has discovered the absolute deliciousness of food. Mark is enjoying his meals a lot more by becoming fully aware of the experience.
My friend Sophia practices mindfulness through movement. Her mom takes her to family yoga classes. Yoga means "union." During yoga, Sophia practices a series of physical poses while linking her breath to her movements. Yoga allows Sophia to feel connected to her body.
Sometimes Sophia also likes to dance and spin in circles while focusing her attention on the present moment. During her soccer games, mindfulness gives Sophia a sense of where the ball is going, and connects her to the energy of her teammates. For Sophia, mindfulness makes her feel "in the zone."
After learning from my friends, I want to try some new types of mindfulness. I like the idea of eating mindfully and doing my chores mindfully. Also, I want to learn to meditate for longer periods of time. And I might like to listen to music with more awareness or to attend a yoga class.
In my neighborhood, I've learned that there are many different paths to living fully in the present moment.
How do you practice mindfulness?
(Continues…)
Excerpted from "Mindfulness on My Street"
by .
Copyright © 2019 Anise Flowers and Ron Flowers.
Excerpted by permission of AuthorHouse.
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