Observing our mind, Loving Kindness & Breathing Space with a smell – Week 5

observing our mind

Observing our mind

As we are half-way through the Week 8 class, we are now ready to start observing our mind. When we start noticing that thoughts arise by themselves, we observe that we have no control over which thoughts arise. Our thoughts are self- displaying and if we do not engage with a thought, it will pass on and become self- liberating. The Mindfulness Association use a model called the ‘The Observer and the Undercurrent’. By using this metaphor, we can sit on the river bank as an Observer and observe/watch our thoughts pass by. When we engage with thought and become lost into thinking, we (Observer) fall into the river. When this happens, we bring ourselves back to sitting on the river bank (to be in the present moment) and watch our thoughts pass by.

Loving Kindness for other

We introduce a Loving Kindness practice at this stage of our Mindfulness training. The participants are becoming aware of negative inner chatter towards themselves and speaking to themselves in a harsh, critical voice. We can struggle to offer kindness to ourselves. The Loving Kindness practice is offering goodwill wishes to a friend or pet that we have an easy relationship with. As we do the practice, the participants are asked to notice how that feels in their bodies. Next week we expand the practice by offering loving kindness to ourselves.

Mindfulness Breathing space incorporating a smell

We re-visit the 3-minute Breathing Space but this time I introduce a smell when we are focusing on breathing in and out of the body. Coming from an Aromatherapy background, I have noticed when you ask someone to smell an Aromatherapy oil, they breathe in deeply. This is the favourite Meditation in the class and at Retreat Days so I am sharing it with you.

Feedback from Breathing space Meditation with smell 
Breathing space with smell was an interesting twist to Geraldine’s Breathing Space meditation. I found that having a smell to use as something to focus on allowed me to focus better on my breathing. I found that using smell was a good way to bring myself back whenever I got lost into thinking. This meditation is a lovely way to take a short break in tense situations. It really allows you to bring yourself into a relaxing state that will leave you feeling a little more refreshed and at ease.

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