So what the heck is a Mindfulness Roadmap anyways? Simple, it’s a series of tips or guideposts worth (I think) knowing as you journey from point A to point x,y and z. There are no miraculous finds within this list of steps, yet I think the twelve tips are illuminating if you remember them as you practice. It’s easy to forget the basics as you spend more hours and months practicing mindfulness. Remember the basics and the rest of the work will take care of itself. It’s easy to forget to keep your foot flat to the ground when you’re pedaling a bicycle, but if you do keep each foot flat you’ll go further and faster then if your technique is sloppy. It’s the same with practicing mindfulness, don’t get sloppy Read More: at MindfulnessCreates.com

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Mindfulness Roadmap
12 Guideposts To Illuminate Your Journey

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Mindfulness isn’t difficult. We just need to remember to do it.
Sharon Salzberg

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Start
Small
Waring with yourself over time is a sure way
to sabotage your mindfulness practice. Start
with 3, 5 or 10 minutes and add 1, 2 or 3
minutes every couple of days or weeks till
you reach 20 minutes.

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Watch
Your
Breath
In the beginning count each breath as you
exhale. Silently count 1 as you exhale and
repeat on each exhale until you reach 10, then
start again. If you lose track,
Gently
(no judgement) start again, at 1. In and Out
Up and Down

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Sit
And
Repeat
It's as easy as sitting down and watching
your breath.The hard part appears when
repeating those simple steps. It's about
sitting and repeating,sitting and repeating.
Nothing else.
Add nothing and grasp nothing.
Sit, Breathe and Repeat.

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Thoughts
Come
And
Go
60,000 thoughts stream in and out of our minds
each day. We can be thankful most are below
the surface. When you sit thoughts will flow in,
acknowledge them and
Gently ( no judgement )
bring your attention back to your breath

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The present moment is filled
with joy and happiness. If you
are attentive, you will see it.
Thich Nhat Hanh

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Stay
With
It
Emotions will arise, fall and collide into each
other during practice, stay with the underlying
feelings and let the noise do it’s thing. Don't
grasp at the emotions and label
them.Experience them. Let the energy flow, it
will run its course. If we grab the noise,
emotions or the thoughts we miss what
needs to be expressed and experienced.

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Tune
Into
Posture
After each exhale there's a short moment before
your next inhale, use that moment to check your
posture. Is your back straight? Are your shoulders
and neck relaxed? Do this check at the end of each
exhale, without adding thoughts.
Breathe In, Breathe Out, Check Posture - 1,2,3

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Join
With
Others
The power of practicing with a group is in
shared experience. Many things you
experience on the mindfulness path have
been experienced by others. A group is a
great place to ask questions and share
experiences.

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Is
That
You?
Many disparate thoughts and emotions will
stream through your mind as you sit in
meditation. Those thoughts and emotions are
not you, not your core, not your essence, Those
thoughts and emotions are remnants of a busy
mind, they don’t define who or what you are
unless you choose to latch onto them. We all
have dark and light thoughts. Ask yourself. Am I My Thoughts? Am I My Feelings?

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Wherever you go,
there you are
Jon Kabat-Zinn

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Savor
The
Moment
We stand in a stream of infinite moments, each
one appearing, then disappearing. And while
they come and go so fast we are unable to
recognize an individual moment, we can with
practice become aware of our presence within
the stream of moments. Savor being aware of
the here and now, of being part of the stream.

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Don’t
Get
Caught
What a heavy weight we place upon ourselves
when our mind is snagged on the barbed-wire of
how. And yes, having an overview or a plan
before you embark up the side of a cliff is
important. But to move forward requires one
hand over the other each existing within the
present moment. There is little “HOW” when
walking along the path of awareness.
In the how

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Do
It
Anywhere
Practice is not dependent on time or place.
Sitting works great on the beach, a park
bench, in your car before work, on the bus or
in nature. It can be for 5 minutes in the back
of a Taxi or 60 minutes at the foot of the
Eiffel Tower.
Sit somewhere or anywhere each day.

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Cluttered
Mind
Don’t Worry
So much to do and so little time, Right? At
times our mind seems like the enemy, it’s not.
Our thoughts and emotions become trouble
when we attach to them, when we believe our
own judgements and assumptions to be true
we create conflict and not just in our own
heads and bodies. What’s the answer?
Sit, Breathe and Repeat
It’s That Simple

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What would it be like if I could
accept life – accept this moment
– exactly as it is?
Tara Brach

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suffering can expire
remember to breathe
craig daniels
a presentation by
2018