Abstract
Are you mindful? Mindfulness is a practice where we can learn to cultivate inner motivation and direct our attention towards an immediate aim. That aim can be many things. To let go, to go within, or simply to calm the mind’s chatter. Join Dr. Thomas Maples in this article, as he explores a mindful exercise of loving kindness. When we learn to direct our attention within, we can motivate ourselves toward peace and tranquility using mindfulness techniques.
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Table of contents
Mindful Words of Wisdom
“Peace is the result of retraining your mind to process life as it is, rather than as you think it should be.”
Wayne Dyer
Mindful Living for A Busy Mind
How can we be mindful and find inner peace through mindfulness in a time so filled with stress and chaos?
I guess that is the million-dollar question. Being a psychotherapist, I understand that question to represent a major plight of one’s personal or professional obligations. Yet, I am also an inquiring philosopher, so that answer does not suffice. Upon further examination, I understand that the question has as many answers as there are people who ponder its depths.
To be mindful, we create avenues for personal well-being. A healthy body, mind, and spirit arise when we learn to sit peacefully and direct our thoughts. Directing our lives in this manner is always a choice. It depends on your ability to sustain attention towards the inner calm needed to engage a motivating end using mindfulness. Yet, at times, internal or external factors can get in the way.
When we look at the daily grind, we oftentimes see points of contention. Professional obligations can get in the way of our inner peace. Relational conflicts will tax our sense of calmness at its root. Even intrapersonal conflicts can give rise to stressors. These stressors need not be in the general sense of healthy psychological or spiritual development.
When we believe events should be one way, and they are not, we create the source of our stress. Events do not always align with our expectations. When they don’t, we can practice mindfulness. By learning to let go of the noise we can find inner peace. It is from this position of inner calm, that we navigate often treacherous pathways with more diligence and vigor.
A Loving Kindness Devotion
I give you a new commandment: love one another. As I have loved you, so you also should love one another.
John 13:34
Welcome, dear friend, to this loving-kindness devotion. It is my hope in this meditation, that you will draw upon the endless love of God. In finding a place of inner calm and loving kindness, let your heart cultivate warm feelings of care and goodwill.
Start by settling into a comfortable posture.
Close your eyes gently, or soften your gaze. Take a few deep breaths, and exhale fully, releasing any tension or worry with each exhale.
- Find a quiet and comfortable place where you won’t be disturbed.
- Sit upright with your back straight and feet firmly planted on the floor.
- Close your eyes gently to reduce distractions.
- Take a few deep breaths. Make sure you inhale through your nose and exhale from your mouth.
A Devotion for Mindful Breathing
- As you inhale, slowly and deeply, mentally, say to yourself, “I am breathing in.”
- As you exhale slowly and thoroughly, say to yourself, “I am breathing out.”
- Find your breath’s count.
- It could be in, two, three, four, out two three four, with no pause between inhale and exhale.
- It may be in two, three, and out, two, three.
- There is no right or wrong way to breathe; find your breath’s count.
Mindfulness and Letting Your Thoughts Flow
- As you continue to focus on your breath, it’s natural for thoughts to arise.
- Don’t try to control or suppress your thoughts; acknowledge them and let them pass like clouds in the sky.
- Maybe they arise like cars on a freeway. Let them be present, but don’t get into the vehicle. Just let them pass as you…
- Return your attention gently to your breath.
Mindfully Connect with God’s Love
- Take a moment to feel the presence of God around you. Realize God is love, and connect with the Source of love and inner compassion.
- Imagine being enveloped in God’s warm embrace. Be one with the unconditional love that surrounds you. Maybe it comes to you in the vision of light, or an inner flame to be tended.
- Rest in this divine love, knowing you are cherished and held in God’s heart.
Meditative Affirmations for Mindful Devotion
Gently repeat these phrases, allowing them to resonate within you:
- “I am filled with God’s love and peace.”
- “I am healthy and strong in body, mind, and spirit.”
- “I am loved, kind, and happy.
- “My soul is filled with all things content.”
- “I am an integral part of God’s greater plan.”
Extend Loving-Kindness to Others:
Bring to mind someone you cherish deeply. Picture their face, their smile.
- Repeat these phrases, sending them your heartfelt wishes:
- “May you be filled with God’s love and peace.”
- “May you be healthy and strong in body, mind, and spirit.”
- “May you be happy and free from suffering.”
- “May you live with joy and heartfelt love.”
- Extend this loving-kindness to others in your life:
- Friends, family, neighbors, colleagues.
- Those you meet in your daily life.
- Even those you find challenging.
Embrace all Beings
- Expand your circle of compassion to include all beings:
- All people, near and far.
- All animals, great and small.
- All living things that share this precious Earth.
- Repeat silently: “Let all beings be filled with God’s love and peace. Let all beings be happy and free from suffering.”
Closing
- Rest in this feeling of connection and compassion.
- Carry this loving-kindness with you throughout your day, sharing it with everyone you meet.
- When you see someone, send them blessings of kindness, love, and compassion.
- As you go forth, remember the words of Jesus: “Love one another as I have loved you.” (John 13:34)
Let the peace of God be with you and your spiritual journey. Remember, it is a blessing, each day we have to practice at this wonderful event called life. With blessings my friends. May peace, devotion, and mindfulness accompany you on your journey. And as always, Advance Confidently in the Direction of Your Dreams!
More from Dr. Thomas Maples
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