Mindfulness MRR Ebook

Table of Contents

Introduction ….. 8
Who Should Read This Book? . 8
Book Layout … 9
What Is Mindfulness? 11
Understanding The Point Of Mindfulness …. 11
Benefits Of Mindfulness ……… 13
Recap ……….. 13
Mindfulness In Times Of Chaos ……… 15
What Counts As A “Time Of Chaos?” . 15
Negative Effects Of Chaotic Times ….. 16
How Mindfulness Helps ………. 17
Recap ……….. 17
Mindfulness And The Body …. 19
Benefits Of Practicing Mindfulness For The Body ……… 19
Decreases Heart Disease .. 19
Increases Immune System Response ……… 20
Reduces Cell Aging ……….. 20
Why Mindfulness Benefits The Body .. 21
Mindfulness And The Body Practices . 21
Progressive Muscle Relaxation …… 22
Body Scan ………… 24
Sipping On A Warm Drink .. 26
Recap ……….. 27
Mindfulness And The Mind …. 29
Benefits Of Practicing Mindfulness For The Mind ……… 29
Improves Reasoning Abilities And Increases Attention ……… 29
Improves Memory . 30
Regulates Emotions And Improves Compassion ….. 30
Helps To Connect The Right And Left Hemispheres Of The Brain …. 31
Mindfulness And The Mind Practices .. 31
Creating A Morning Routine ……….. 31
Repeating Affirmations …… 32
Recap …… 33
Mindfulness And The Spirit … 35
Benefits Of Practicing Mindfulness For The Spirit ……… 35
Increases Your Well Being 35
Increases Satisfaction With Life …… 36
Enhances Self-Insight …….. 36
Mindfulness And The Spirit Practices . 37
1. Reflection ……. 37
2. Create the Affirmations ………… 38
3. Repeat Affirmations …. 38
Recap ……….. 38
Mindfulness As A Growth Opportunity ……….. 40
Practicing Mindfulness When Things Are Good ………… 40
Growing To Become More Resilient ………… 40
Becoming More Resilient ……. 41
1. Compassion … 41
2. Acceptance …. 41
3. Openness …… 42
4. Creativity …….. 42
Recap ……….. 42
Mindfulness In Meditation …… 44
Mindfulness Vs. Meditation 44
How To Practice Mindful Meditation …. 44
1. Set Aside Special Time ……….. 45
2. Create Your Space ….. 45
3. Observe The Moment . 45
4. Be Kind To Your Thoughts And Let Them Come ……….. 46
5. Finish 46
Recap ……….. 46
Bringing It All Together: Holistic Mindfulness For Your Entire Essence……….. 48
Why Holistic Mindfulness Matters ……. 48
Holistic Mindfulness ……….. 49
How To Practice Holistic Mindfulness . 49
Meditation Through Yoga .. 50
Recap ……….. 50
Conclusion …. 53

Sample Content Preview

It is no surprise that being mindful and optimistic during chaotic times has a significant impact on your physical wellbeing and body. In fact, being mindful is one of the best ways to improve your physical health during chaotic and monotonous times alike. Let us take a look at exactly how mindfulness impacts the body.

Benefits of Practicing Mindfulness For The Body

Mindfulness has been studied frequently, which has provided us with a plethora of research and data about the health benefits of mindfulness on our bodies.

Decreases Heart Disease

Most notably, many researches have found that mindfulness may be good for hearts. Since heart disease is a leading killer in the United States, it is imperative to take special care of our hearts in what ever ways possible.

More specifically, some studies have shown that mindfulness and progressive muscle relaxation, which we will discuss more in the next section, significantly reduces systolic and diastolic blood pressure in those with prehypertension. As a result, it decreases the risk of heart disease since it lowers blood pressure.

Research also shows that those who practice mindfulness have stronger hearts, allowing them to improve their breathing rates when exercising. In one study specifically, some people with heart disease were randomly assigned a mindful practice and then given a six-minute walking test.

Those who were assigned meditation showed signs of slower heart rates, a measure of cardiovascular capacity, during the test.

Increases Immune System Response

Another way that mindfulness impacts our body is that it improves our immune response. Whenever we encounter any viruses or organisms that cause diseases, our body sends out immune cells to fight them off. Studies have found that mindfulness affects these cells.

More specifically, several studies have shown that mindfulness often increases levels of T cells or T cell activity in patients with HIV or breast cancer. Though this is not proof that mindfulness will cure the illnesses, it does suggest that mindfulness will improve biomarkers that indicate disease progression.

In another study, elderly patients were assigned either a mindfulnessbased stress reduction course or a moderate-intensity exercise program at random. The patients who practiced mindfulness had an increased amount of protein interleukin 8 in their nasal secretions. This increased protein suggests an improved immune function.

Reduces Cell Aging

Everyone wants to live forever, but our cells naturally age, making our bodies age as well. Some studies have suggested that longtime mindfulness practitioners have greater telomere length or telomere activity.

Telomere length is associated with cell aging. The longer the length, the slower the cell is aging.

One study found that cancer survivors who were prescribed mindfulness had longer telomeres than those who were not. In contrast, other studies have found that some survivors who practice mindfulness have no difference in telomere length but increased telomere activity instead. This increased telomere length and telomere activity leave scientists optimistic about the connection between mindfulness and cell aging reduction.

Why Mindfulness Benefits The Body

Whenever we experience stress, our body physically responds by sending out various hormones and chemicals. These hormones and chemicals are designed to help us act and problem-solve our way out of tough situations.

Though these hormones and chemicals are helpful in the short term for increasing productivity or problem solving, they are extremely damaging to our body if they are constantly released. Whenever we find ourselves in constant stress, such as when we are living in a chaotic time, our body responds too strongly.

Mindfulness, however, calms us down, which signals our brain to stop releasing the hormones and chemicals associated with stress. This then allows our body to recover and restore itself more frequently, making us healthier both in the short term and the long term.

Mindfulness And The Body Practices

To unlock the full benefits of mindfulness and the body, it is important to know the best mindfulness practices that relate to the body. Here are the most popular mindfulness techniques that help to improve your body’s physical health and wellness.

Progressive Muscle Relaxation

Progressive muscle relaxation is a mindfulness technique that is specifically designed to manage stress and alleviate stress-related pain.

Whenever you experience stress, your body often responds with muscle tension. Progressive muscle relaxation allows you to relieve that tension, thus lessening the pain.

How progressive muscle relaxation works is that it is a series of tensing and relaxing every muscle group in your body. When you intentionally release your muscles, it allows your body to relax, which signals to your brain to feel less pain and stress and relax further. When you are new to this technique, it may be helpful to try it with an audio recording, which you can find online or at your local library.

1. Lay Down

Start by laying on your back in an area where you will not be interrupted. Stretch out comfortably. Many people prefer to do this on a carpeted floor. You might want to avoid trying this technique on a bed since beds are soft and can inhibit your abilities to properly tense and relax.

2. Breathe, Tense, and Relax

Once you are in a comfortable place, breathe in and tense the first muscle group. Hold for about four to ten seconds. Then, breathe out as you suddenly relax the muscle group completely. Do not relax the muscles gradually. Instead, relax them immediately or all at once. Keep your muscles relaxed for about ten to twenty seconds.

3. Repeat Over The Entire Body

Once your relax/rest time is up, move on to the next muscle group and repeat the process all over again. When you finish all muscle groups, bring yourself back to the present by counting backward from five to one.

Other Details

- 1 Ebook (PDF, DOC), 53 Pages
- 2 Graphics (JPG, GIF, PNG)
- 1 Salespage (HTML)
- Checklist, Resource Cheat Sheet, Mindmap, Optin Page, Social Media Images, Email Swipes,
- Year Released/Circulated: 2020
- File Size: 70,198 KB

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