Mindful 180: Recent Episodes
Joy Rains
Welcome to Mindful 180, hosted by speaker and author Joy Rains. This podcast is tailored for the beginning meditator, with clear instructions and meditation techniques that are simple to practice. Joy teaches “restorative meditation,” which blends mindfulness concepts from different traditions and can help restore the mind to a balanced state.
Each episode begins with a brief introduction, followed by a guided meditation or visualization. Mindful 180 will cover topics such as relaxation, stress relief, present moment awareness, positive thinking, mindfulness in daily living, healing, visualization, affirmations, well-being, compassion, gratitude, peacefulness, and more.
If you find value in this program, please consider sharing on social media or making a donation via PayPal to joyrains180@gmail.com.
Please note: The content on this podcast is not intended as medical advice and may not be suitable for everyone. Please check with your health care provider before implementing any changes in your lifestyle habits. Meditation should not be done while driving or while engaged in any activity that requires your attention.
Mindful 180 is brought to you by Whole Earth Press, a small publishing company dedicated to offering publications that can help heal the whole person, whole communities, and the whole earth.
After more than two years, Mindful 180 is going on hiatus. I hope that you'll continue to listen to your favorite episodes and I hope that they'll bring you many mindful moments.
This episode gives you instructions on how to practice a meditation exercise while you're walking. You can practice this most anywhere and anytime.
This guided meditation helps you develop present moment awareness by noticing the space between the "STUFF" that arises in your mind.
Learn to manage the distractions in your mind by labeling each one. The episode starts with a short talk. The guided practice begins at 04:22.
In this short talk, you'll learn about the importance of bringing Acceptance, Balance, and Compassion to your meditation practice.
Learn how to shift your attention to the present moment by a process of counting as you breathe.
Become aware of the present moment by focusing on the connection between mind and body.
Learn how to anchor your attention with a word or a phrase (also called a mantra) to help you develop present moment awareness.
This short meditation helps you develop present moment awareness by focusing on how your body feels while you're standing.
You can learn to relax your body by practicing this progressive muscle relaxation exercise.
In this episode, you'll be guided through a meditation that focuses on air and gravity to help bring your awareness to the present moment.
This episode guides you through instructions to help you focus on your breath and cultivate present moment awareness.
This meditation helps you learn to "surf" the waves of breath moving in and out of your body.
Take a break and practice a simple walking meditation. Practice just for a few steps, or for as long as you'd like.
This meditation uses the feeling of a stone to help you bring your awareness to the present moment.
This meditation helps you develop present moment awareness by becoming aware of what distracts you.
The meditation in this episode helps you become aware of physical tension, so you can begin to release it.
This meditation focuses on giving and receiving your breath as a way to bring your attention to the present moment.
Learn to shift your attention away from busy cycling thoughts by focusing on your breath and broadening your awareness.
This meditation teaches you to focus on sound to bring your attention to the present moment.
This meditation teaches you to develop present moment awareness by counting with your breath.
Meditation is not about stopping thoughts; rather, it's about developing awareness of them.
The meditation in this episode focuses on the temperature of the air you breathe - to both energize you and to soothe you.
This meditation uses your imagination to tap into the sun's properties to enhance your well-being.
The meditation in this episode uses awareness of the breath to bring your attention back to the present.
This meditation trains you to rest your attention in the present moment by focusing on a word or phrase from a reading.
This meditation is designed to help you cultivate a quality of strength or connectedness.
This meditation helps to cultivate the quality of compassion for yourself—and for others.
This meditation helps you bring your attention to the present moment by focusing on a small stone.
The meditation in this episode is a moving meditation that can be practiced indoors or outdoors.
The meditation in this episode is designed to help you develop present moment awareness, beyond the busyness of the mind.
This meditation trains you to rest your attention in the present moment by focusing on a word or phrase.
Continuing with the breath awareness instructions from the previous episode, this episode offers additional instruction to help you focus on your breath—and develop present moment awareness.
This meditation helps you shift your attention to the present moment by focusing on different aspects of your breath.
The standing body awareness meditation can help you direct your attention to the present moment by developing body awareness. It's a good exercise to use if you're waiting in line!
This exercise can be used to help you relax or help you fall asleep. You'll be guided through a practice of tightening and releasing each muscle group to help you differentiate between what a muscle feels like when it's tensed and what it feels like when it's relaxed.
Here's a meditation from the audiobook version of "Meditation Illuminated: Simple Ways to Manage Your Busy Mind."
Happy New Year 2021! This short episode wishes you all the best for a happy, healthy, and mindful new year.
This episode guides you through a meditation to teach your body how to release physical tension.
It's vital to replenish your energy when taking care of others—and also when taking care of yourself. This podcast episode guides you through a meditation to help revitalize you.
Does your breath happen unconsciously or consciously? It's both! This episode focuses on using your breath as a focal point to cultivate present moment awareness.
This visualization is designed to help you find common ground with those that have differing viewpoints.
The discussion in this episode focuses on three ways to learn to be comfortable in uncertain times.
This episode has a guided meditation that focuses on being settled on the inside, no matter what's happening on the outside.
Learn to become mindful by noticing what's in your visual field with a non-judgmental attitude.
This discussion focuses on becoming mindful of stories that can cycle in the mind, so you can choose stories that serve you. You'll also learn about a mindfulness exercise to practice with another when you each hold conflicting viewpoints.
This reflection helps you consider what you want to release in your life—and what you want to create in its place.
The discussion in this episode focuses on dealing with challenging times by broadening your awareness.
This meditation focuses on the rhythms of your body to help bring your awareness to the present moment.
Practicing gratitude can help improve your health. Learn how to train your mind in an attitude of gratitude.
This meditation is designed to help you feel safe, secure, and grounded in the present moment.
This guided visualization takes you for a mindful walk, engaging your senses to bring your attention to the present moment.
Learning to rest your attention on "the space between" can help you learn to develop awareness of the present moment.
World renowned meditation teacher Thich Nhat Hanh says that "our true home is in the present moment." This meditation teaches you to bring your attention to the present by focusing on different aspects of the word "home."
This short guided meditation is designed to help you learn to keep your attention in the present moment.
Discover how awareness of the natural force of gravity can help you feel safe and secure.
Recognizing everything's changing nature can help you in challenging times. This episode's meditation focuses on the the changing nature of the breath.
Learn about how to walk a labyrinth—an ancient tool for meditation, relaxation, healing, insight and more.
In this episode, Joy discusses how a wandering mind is often part of meditation practice.
Learn to train your mind in present moment awareness through the imagery of filling and emptying.
In this episode, Joy discusses how training your mind can help you choose how to respond to life's events.
In this episode, Joy discusses five steps to remain present and centered amidst the uncertainty of the global pandemic.
This meditation uses body and breath awareness to bring your attention to the present moment, rather than getting caught up in worries about imagined future outcomes.
Telling yourself stories about the unknown can create stress. Practice releasing these stories, as you practice shifting your attention to the present moment.
This guided exercise uses a gentle tightening and releasing of each muscle group to help you learn to relax.
Discover that meditation isn’t about stopping your thoughts—and experience a guided meditation to help you rest your attention on the present moment.