Mindfulness

Favorite quotes from the Prophets about controlling our thoughts:

• “I implore you to think clean thoughts. Every action is preceded by a thought. If we want to control our actions, we must control our thinking.” – President David O. McKay
• "I now turn to mastery of our own private thoughts. In this realm, conscience is the only referee that can blow the whistle when we get out of control. If not bridled, our thoughts can run wild. Our minds are a part of us that really require discipline and control. I believe reading the scriptures is the best washing machine for unclean or uncontrolled thoughts. For those who are eligible and worthy, the sanctity of the holy temple can lift our thoughts above the earthy." – President James E. Faust
• "Don't be gloomy. Do not dwell on unkind things. Stop seeking out the storms and enjoy more fully the sunlight. Even if you are not happy, put a smile on your face. Accentuate the positive and look a little deeper for the good. Go forward in life with a twinkle in your eye and a smile on your face, and with great and strong purpose in your heart." –President Gordon B. Hinckley
• “We sow our thoughts, and we reap our actions; we sow our actions, and we reap our habits; we sow our habits, and we reap our characters; we sow our characters, and we reap our destiny” - Charles A. Hall

This week we learned about mindfulness. “Mindfulness is about being fully aware of whatever is happening in the present moment, without filters or the lens of judgment.” Here are the different techniques we learned about:

• Mindful breathing: This will support you in bringing yourself back to the present moment with greater awareness, compassion, and peace. Simply focus attention solely upon the breath. Don’t try to control it; just breathe normally and naturally, feeling it in the nose, belly, or wherever you feel it most prominently, being mindful of the breath rising as you inhale and falling as you exhale.
• Walking meditation: This involves noticing the movement of each foot as you lift it, move it forward, and place it back down with each step. Slow the process down and use the movement to develop a careful awareness of your body.
• STOP: 
• Stop 
• Take a breath 
• Observe 
• Proceed
• Bringing the 8 attitudes of mindfulness into your life:
• Beginner’s mind: sees things as new and fresh, as if for the first time, with a sense of curiosity.
• Nonjudgment: involves cultivating impartial observation in regard to any experience—not labeling thoughts, feelings, or sensations as good or bad, right or wrong, fair or unfair, but simply taking note of thoughts, feelings, or sensations in each moment.
• Acknowledgment: validates and acknowledges things as they are.
• Nonstriving: not trying to get anywhere other than where you are.
• Equanimity: a deep understanding of the nature of change and allows you to be with change with greater insight and compassion.
• Letting be: imply let things be as they are, with no need to try to let go of whatever is present.
• Self-reliance: helps you see what is true or untrue
• Self-compassion: love yourself as you are, without self-blame or critcism
• Weaving mindfulness throughout your day: By choosing to become mindful throughout the day, you can bring greater focus and appreciation to whatever situation you find yourself in. You’ll also feel more calm and at peace.
• Mindful eating: Simply give the experience of eating your full, undivided attention and intentionally slow the process down. Try to be like a scientific researcher, observing the mind and body with curiosity and objectivity, and without judgment.