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Mark Waldman co-author on how God changes the brain, neuroscientist researcher 

Mindfulness is the practice of consciously observing your thoughts, sensations, sights, sounds, touch, etc. 

You develop the practice of letting go of judging, it reduces the stress response, so you can respond, not only from your thinking mind but intuitively, and inspired. 

Mindfulness switches on your "being" mode.   This is closely connected with relaxation.  the opposite of this is your "doing" mode and is connected to your stress response.

You become more aware of your own needs.


You notice others' emotions -- As you increase your emotional intelligence, you are les likely to face conflicts. 


Your level of compassion and care for yourself and others grow -- A compassionate mind helps to inhibit and soothe the stress response. 


Mindfulness reduces brain activity in the amygdala -- the amygdala is a big player in your stress response, so your stress will be reduced. 


You can focus better -- This will help you do your work more efficiently, and it will improve your sense of well-being and lowers your stress response. 

Mindfulness gives you space to think differently, creatively bringing curiosity and creativity to problems and stress.



Ask, "How am I feeling this moment?"   Feelings list 


Check in with how you are physically feeling.  Any sensations in your body, any areas of tension or of relaxation. 

Think about any events of your day or anything that may be disturbing you or making you happy.  Maybe you feel angry because you feel treated unfairly by a co-worker, because she records your mistakes and not hers.   Drop the reasons and focus entirely just the feeling, like "I feel angry".    Focus on the feeling without the story, thoughts and judgements around it.   Give yourself permission to experience this feeling and observe the feelings and body sensations that emerge. 


Go for a walk merely observing the sounds, sights, smells, temperature, whether it is moist or dry air.  


Mindfully observe your walking feeling your foot leave the ground, your muscles contracting, how your foot feels in the air, and when you put your other foot slowly on the ground, feeling the stability. 

While eating mindfully pay attention to the aroma of the food, the colors and textures of it, your hand sensations while moving the silverware, the size of the food serving on your fork, the texture of the food in your mouth, any tastes and where you taste it in your mouth. 


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