Your Mindful Coach: Recent Episodes
marc@yourmindfulcoach.com
Your Mindful Coach offers mindfulness and meditation workshops, retreats and private consultations with a special focus on youth sports, men, middle age and the workplace.
This podcast is a collection of talks and guided practices for mindful living.
This meditation allows us to explore the waves of our experience. Thoughts, feelings and sensations come and go. The practice of mindfulness is the practice of "being with" these experiences, whether they are pleasant, unpleasant or neutral and allowing them to flow in whatever way they need to.
Poems shared include: The Little Duck by Donald C. Babcock Ride the Wave by Leah Ayliffe Tell Me by Sandra Belfiore
Using the words of Thich Nhat Hanh and inspired by the memory of Martin Luther King Jr., this meditation cultivates an inner state of peace and love. These qualities allow us to engage with the ever-changing world and create connection and meaning.
This meditation reflects on three questions inspired by Jonathan Foust and James Clear. As you look forward and backward,
What worked well in the last year? What didn't go so well? What are you working towards?
This meditation combines a breath-focused mindfulness practice with an inquiry. As we reflect on the coming year, using the model of James Clear's Year in Review (https://jamesclear.com/annual-review),
What went well last year? What didn't go so well? What am I working towards in the year to come?
Visit center4selfcare.com to learn more or register for our 31-day virtual habit change class at habitchange.eventbrite.com today.
This guided meditation includes a short teaching on equanimity and being with one's experience. As we assume the seat of the witness, we drop into our body and bring a curious attention to what's happening right now.
Included are two readings recently shared by Jack Kornfield: https://jackkornfield.com/ep-120-seeding-goodness/
Welcome to Creatures of Habit, a 29-day journey of Mindful Habit Change offered by Center4SelfCare.com. Our second meditation is a visualization where we address a habit, challenge or difficulty that we can recall in words and pictures. We then ask ourselves three questions: What am I doing? Is it right? What will I do next?
If you'd like to learn more about our offerings, visit www.center4selfcare.com.
Welcome to Creatures of Habit, a 29-day journey of Mindful Habit Change offered by Center4SelfCare.com. Our first meditation is a visualization where we walk through our day (or the day prior). This can be a relaxing practice but also one that helps us identify routines and habit patterns so we can build on them and change them.
Be sure to register at habitchange.eventbrite.com to be part of our interactive community of learning. It's not too late! You can find the first week's video introduction here: youtu.be/lkFgFldwufU
Welcome to Creatures of Habit, a 29-day journey of Mindful Habit Change offered by Center4SelfCare.com. Week 1 is a practice of identifying and exploring our habit patterns. Be sure to register at habitchange.eventbrite.com to be part of our interactive community of learning. It's not too late! You can find the video version here: https://youtu.be/lkFgFldwufU
Be sure to support our friends, David Gerbstadt - https://www.facebook.com/david.gerbstadt Scientific Eve - https://insighttimer.com/scientificeve No More Secrets - https://www.nomoresecretsmbs.org
The traditional compassion meditation phrases recognize the reality of our situation as well as our wishes for suffering to be alleviated. They are: May you be held in compassion, may you be free from pain and suffering, may you be at peace. This meditation ends with a brief Tonglen practice which uses the heart as a tool to ease suffering and share love.
This episode is dedicated to my friend Ross.
May you be held in compassion May you be free from pain and suffering May you be at peace
These traditional compassion meditation phrases recognize the reality of our situation as well as our wishes for suffering to be alleviated. The accompanying compassion meditation ends with a brief Tonglen practice which uses the heart as a tool to ease suffering and share love.
This episode is dedicated to my friend Ross.
The following talk looks at the idea of monkey mind and how we can work with the mind and its countless thoughts without trying to control it. The meditation includes a guided visualization that works with this concept. Check out Mooji, who I reference in the talk - https://www.youtube.com/watch?v=1VsXNURolJc.
Enjoy this brief practice that helps work with a challenge or difficulty in our life and helps us open to possibility as we let go of what we can and let be what we can't.
In this short meditation, we scan through the body, noticing and allowing our experience.
I have countless inspirations for this talk and the accompanying body scan and inquiry practices including Lester Levenson who created the Sedona method and so many of my teachers and guides. You'll find meditations at the 2:45 and 22:30 marks. Enjoy.
The ancient Tale of the Two Wolves suggests that within us exists a fearful side and a loving side. The one that grows is the one we feed. Many of our most beautiful qualities: empathy, compassion, joy and connection are the product of practice. This meditation invites the practitioner to consider the qualities that they intend to cultivate and encourage.
This practice brings awareness to the body through a gentle scanning. The body supports us in being in the present.
One of the principles of mindfulness meditation is bringing the mind, heart and body together. We spend quite a bit of time "in our head." This practice invites you to drop below the neck and into the body, feeling sensation with the body itself as opposed to analyzing it with the mind.
In this guided practice, we open to the experience of sound around us. Sound can be a powerful anchor to presence. The meditation concludes with a poem, Everything is Waiting For You, by David Whyte.
Today's talk begins with a guided lovingkindness meditation based on the work of Thich Nhat Hanh and concludes with a reading from Pema Chodron.
This guided meditation begins with an awareness of the unfolding of experience and an invitation to let go in to it. In the second half, we'll move from the anchor of the breath and the body to asking, "What is this?" whenever a thought, emotion or sensation arises. The goal is not to figure it out instead to sit with whatever arises.
Solitude can be elusive, even when we are all by ourselves! This talk and guided practice offer approaches to connecting with solitude in any situation or circumstance.
In times of uncertainty, remembering our deep connection with the earth and other beings can be centering and grounding. Enjoy this practice as a way to begin your day or reset throughout the day.
Despite the constraints of social distancing and the limitations of moving through the world in the time of Covid-19, many of us find ourselves still quite busy. The mind is always working, producing new thoughts, ideas and emotions. As we practice, we learn to be aware of this unfolding without getting stuck in it.
The following practice invites one to observe the unfolding of their experience without trying to change it or make it a certain way. As Jack Kornfield says, "the point of meditation is not to perfect yourself, but to improve your capacity to love." By sitting with our experience and letting go of our expectations, we can arrive at presence and peace.
We began our weekly gathering with the story of the 2 Bad Bricks. We are inclined towards seeing the negative but often miss the positive within it: https://www.youtube.com/watch?v=kiu7iHzYQhQ.
This meditation invites the practitioner to reflect on the 'good bricks' in our experience and settle into a feeling of wellbeing and balance.
This talk and guided practice offers everyday tools for being with our experience. These practices help us create a space between stimulus and response so that we can bring compassion, intuition and reason to our actions.
The challenge of our time is how to be with what is happening right now. Being aware of it and allowing it to be as it is when we have no control. That doesn't mean we are "OK" with it but instead we learn how to respond thoughtfully to our conditions so that we may see them change and evolve. The guided meditation on working with difficulty inspired by Ajahn Brahm's story, Who Ordered This Truckload of Dung. Watch Brahm describe it here: www.youtube.com/watch?v=Fx2dnLxO2nM as well as the Body-Centered Inquiry work of Jonathan Foust (jonathanfoust.com).
The following practice is a complement to the full talk and guided meditation on working with difficulty inspired by Ajahn Brahm's story, Who Ordered This Truckload of Dung. Watch Brahm describe it here: https://www.youtube.com/watch?v=Fx2dnLxO2nM
Today we offer a gentle body scan to connect you with your experience as you drop into presence. Visit us at www.center4selfcare.com to learn more.
The following talk recognizes that despite the difficulties of our lives, we are also gifted with blessings. What is it like to hold these two together in conversation?
The following guided practice invites you to check in with your body and draw the energy of each breath up from the earth. Drawing this positive energy into the body, you can then share it as you release the breath back to the world.
The following meditation invites you to reflect on a gratitude and notice how you feel it in the body. As we build a sense of "How Good Can It Get?", we gently invite a measure of our suffering into the space. Be sure to pick a relatively "modest" suffering at first as you practice and learn this technique.
This is the first in a series of retreat reflections and practices. With body-centered inquiry, we often invite a sensation to grow and evolve so we can sense it more clearly. What if the invitation, when reflecting on a gratitude, was "How Good Can It Get?" This talk includes a brief centering at the beginning followed by a longer meditation at the conclusion.
This simple meditation invites an attention to the body. As we breathe in, we direct the breath to parts of our body with care and compassion.
This February, Simply Meditation explores four challenges that we often face with aversion. In this talk, we explore withdrawal and how it can serve as an invitation to refocus and direct one's attention to what is most important. The accompanying guided meditation includes a body scan where we breath deeply into our body.
This guided meditation invites you to explore a topic or challenge that you have been procrastinating about. By investigating the sensations and emotions that this situation generates, we might experience a shift. What insight, intuition, and wisdom can we find inside of us to move forward? Inspired by the words of David Whyte, https://www.facebook.com/PoetDavidWhyte/posts/procrastinationis-not-what-it-seems-what-looks-from-the-outside-like-our-delay-o/2067686643257328/
This February, Simply Meditation explores four challenges that we often face with aversion. In this talk, we explore procrastination and what messages we can extract from this act. The guided meditation invites the practitioner to explore a particular challenge that they might be avoiding or procrastinating about.
This guided meditation begins with a simple standing meditation before transitioning into a supportive walking meditation. It is best done indoors in a space that allows you to walk back and forth freely.
This talk introduces the practice of standing and walking meditation and includes a brief movement practice. When the mind is busy or the body is tired, traditional practices of sitting or lying down might not support you. We'll explore how to work with a busy mind through these mindfulness practices.
This talk and guided meditation explores the Vedenas or "feeling states" that we are sure to experience throughout our day. We move from pleasant, to unpleasant and to neutral as we evaluate the quality of our experience. The guided meditation, taught to me by Jonathan Foust, uses pleasant sensation in the body as an anchor for our attention. When we find ourself aware of unpleasant, we gently guided our attention to a different part of the body. At the end, we explore this unpleasant sensation with a caring heart. This practice is best done lying down.
This guided meditation explores the Vedenas or "feeling states" that we are sure to experience throughout our day. We move from pleasant, to unpleasant and to neutral as we evaluate the quality of our experience. This practice, taught to me by Jonathan Foust, uses pleasant sensation in the body as an anchor for our attention. When we find ourself aware of unpleasant, we gently guided our attention to a different part of the body. At the end, we explore this unpleasant sensation with a caring heart. This practice is best done lying down.
Enjoy this simple guided body scan meditation either lying on the floor or in bed or seated in a chair. Just make sure you can balance relaxation with a deep focus ss we draw attention back to the experience of the body, nourish and care for ourselves.
We continue our exploration of meditation basics awareness of the body. We give our body very little attention as we move through a day full of thinking, analyzing, judging and comparing. As we draw attention back to the experience of the body, we nourish and care for ourselves. This episode begins with a short reflection followed by a lying movement practice and guided body scan.
At its simplest, meditation can serve as a radical act of non-doing. A focused breathing practice, like the one offered at the end of this talk, is an invitation to return to the present moment again and again. It is natural to get caught up in thoughts or carried away with emotions. Enjoy this introduction to a mindful practice that can serve as a foundation.
Today's guided meditation takes a step back and introduces a very basic mindfulness meditation. It is a radical practice of non-doing. We simply observe the breath as it flows in the body without trying to change it or make it a certain way. Inevitably, we will become distracted. And that's ok. We simply guide our attention back to the breathing body and begin again.
This guided reflection invites the meditator to reflect on the year that has passed and then look forward to identify "What am I working towards?" This meditation is helpful during times of change and at transition points in one's life. Inspired by the habit change work of James Clear and the Body-Centered Inquiry discipline of Jonathan Foust.
One of the most meaningful acts of generosity one can offer is the generosity of assumption. When we withhold judgment, we open to possibilities and move out of thinking, analyzing and comparing. In this talk, Marc shares some stories from Ajahn Brahm. The accompanying guided meditation is derived from "The Work" of Byron Katie (thework.com/instruction-the-work-byron-katie/). When we examine our assumptions, we make room for other and new possibilities. It may be that we were right all along or perhaps we missed something. This practice invites us to recall a difficult or challenging circumstance and reframe our narrative about it.
Today's guided meditation is derived from "The Work" of Byron Katie (https://thework.com/instruction-the-work-byron-katie/). When we examine our assumptions, we make room for other and new possibilities. It may be that we were right all along or perhaps we missed something. This practice invites us to recall a difficult or challenging circumstance and reframe our narrative about it.
This talk explores the many kinds of generosity we can bring to the world. The accompanying guided meditation invites the practitioner to bring to mind memories of generosity - both received from others and given by us. Though we can't always be generous, we can always connect with the feeling, inclining the heart and being open to each moment. Learn more about the idea of givers, takers and matchers and Adam Grant's work here: https://onbeing.org/programs/adam-grant-successful-givers-toxic-takers-and-the-life-we-spend-at-work/
This guided meditation invites the practitioner to bring to mind memories of generosity - both received from others and given by us. Though we can't always be generous, we can always connect with the feeling, inclining the heart and being open to each moment.
This meditation explores the benefits of gratitude and ways to practice it mindfully. There are clear benefits from slowing down and digging in to these practices. This meditation comes from Jack Kornfield. Find the full text at jackkornfield.com/meditation-gratitude-joy/.
This episode explores the benefits of gratitude and ways to practice it mindfully. There are clear benefits from slowing down and digging in to these practices. You can submit your "One Good Thing" by visiting https://center4selfcare.wordpress.com and selecting the link near the top of the right column. The closing guided meditation comes from Jack Kornfield. Find the full text at https://jackkornfield.com/meditation-gratitude-joy/.
The simplest instruction in mindfulness meditation is to Begin Again. Beginners and experienced meditators alike find themselves lost in thought or carried away in an emotion. The practice is to gently guide the attention back to the focus of attention and begin again. This guided practice begins with movement inspired by his teacher, Jonathan Foust (www.jonathanfoust.com).
The simplest instruction in mindfulness meditation is to Begin Again. Beginners and experienced meditators alike find themselves lost in thought or carried away in an emotion. The practice is to gently guide the attention back to the focus of attention and begin again. This talk includes the story of Marc's first meditation while the guided practice begins with movement inspired by his teacher, Jonathan Foust (www.jonathanfoust.com).
Mindful Consumption is about more than what we eat. It is about everything we put into our body, including news, gossip, ruminations and stories. The accompanying practice is inspired by Thich Nhat Hanh, who talks of the Four Nutriments: edible food, sense impressions, volition (motivations) and consciousness (misperceptions). It offers a series of intentions that can be repeated silently.
Mindful Consumption is about more than what we eat. It is about everything we put into our body, including news, gossip, ruminations and stories. This practice is inspired by Thich Nhat Hanh, who talks of the Four Nutriments: edible food, sense impressions, volition (motivations) and consciousness (misperceptions). It offers a series of intentions that can be repeated silently.
Connecting with silence is a valuable way to arrive in the present moment. Used as an anchor to our experience, we can find silence in our environment and also inside of us.
Connecting with silence is a valuable way to arrive in the present moment. We can find silence in our environment and also inside of us. This talk uses the inspiration of Thich Nhat Hanh and his book, Silence: The Power of Quiet in a World Full of Noise.
The ancient Tibetan tradition of Tonglen is a way to exchange energy amongst beings. In this counterintuitive practice, we breath in the suffering and pain of another and breath out our natural love and compassion. It is a fierce practice but usually very nourishing. We cultivate empathy, connection and wisdom.
The ancient Tibetan tradition of Tonglen is a way to exchange energy amongst beings. In this counterintuitive practice, we breath in the suffering and pain of another and breath out our natural love and compassion. It is a fierce practice but usually very nourishing. We cultivate empathy, connection and wisdom. A short movement practice introduces the longer guided meditation.
This episode comes from a workshop, How To Become Comfortable With Uncertainty. Filled with stories, poems, teachings and practices, it offers an invitation to explore one's relationship with fear, uncertainty and doubt. Marc also guides the listener through "Fear-Setting," a transformational practice from Tim Ferriss (tim.blog) that is sure to cultivate insight and understanding. Once you've listened, follow this link for the accompanying handout: https://center4selfcare.files.wordpress.com/2019/11/fear-setting-3.pdf
The invitation to regard whatever arises as the opportunity to cultivate wisdom is never-ending. In this talk, I share a teaching from Ajahn Brahm, Who Ordered This Truckload of Dugn. Even in insufferable moment, acknowledging what is actually happen is a path towards healing. The accompanying meditation, inspired by Tara Brach, begins with sensations in the body and welcomes whatever else arises by saying "yes" or "this too."
The invitation to regard whatever arises as the opportunity to cultivate wisdom is never-ending. Even in insufferable moment, acknowledging what is actually happen is a path towards healing. This meditation, inspired by Tara Brach, begins with sensations in the body and welcomes whatever else arises by saying "yes" or "this too."
When working with uncertainty and chaos, meditation teacher Pema Chodron suggests three approaches: letting it be, transforming suffering and regarding whatever arises as the opportunity to cultivate wisdom. This teaching focuses on the first, letting it be.
When working with uncertainty and chaos, meditation teacher Pema Chodron suggests three approaches: letting it be, transforming suffering and regarding whatever arises as the opportunity to cultivate wisdom. In this meditation, technique becomes secondary to a simple allowing of whatever arises without needing to judge or change it. The invitation is to let the mind wonder and wander and see what that's like.
The following teaching and guided meditation is based on Fear-Setting, an approach popularized by author Tim Ferriss, tim.blog/. You are invited to reflect on a goal, a decision or some situation you want to work with. Instead of focusing on the strategies to accomplish this goal, you are invited to reflect on your fears. Oftentimes, these fears are habitual and not necessarily based on the facts at hand. With practice, one can identify how to overcome obstacles related to fear.
A handy worksheet to accompany the meditation is here: drive.google.com/open?id=1ZaI7c67…m1qE9a4fHvCXSN2Q
You can read more here: center4selfcare.wordpress.com/2017/12/04…-question/
The following meditation is based on Fear-Setting, an approach popularized by author Tim Ferriss, https://tim.blog/. You are invited to reflect on a goal, a decision or some situation you want to work with. Instead of focusing on the strategies to accomplish this goal, you are invited to reflect on your fears. Oftentimes, these fears are habitual and not necessarily based on the facts at hand. With practice, one can identify how to overcome obstacles related to fear.
A handy worksheet to accompany the meditation is here: https://drive.google.com/open?id=1ZaI7c67kOWPk-RxCm1qE9a4fHvCXSN2Q
You can read more here: https://center4selfcare.wordpress.com/2017/12/04/how-to-ask-a-beautiful-question/
This month, Simply Meditation explores the first teaching after Buddha's Enlightenment - The Four Noble Truths. The fourth of these is "There is a path to the end to suffering." This path, also known as The Middle Way, includes eight elements, Right Understanding, Right Intention, Right Speech, Right Action, Right Livelihood, Right Effort, Right Mindfulness and Right Concentration. This teaching also includes a mini-meditation with three questions to ask yourself when you are feeling stress or anxiety.
This month, Simply Meditation explores the first teaching after Buddha's Enlightenment - The Four Noble Truths. The fourth of these is "There is a path to the end to suffering." This path, also known as The Middle Way, includes eight elements, Right Understanding, Right Intention, Right Speech, Right Action, Right Livelihood, Right Effort, Right Mindfulness and Right Concentration. This meditation offers reflections and aspirations for walking this noble path.
This month, Simply Meditation explores the first teaching after Buddha's Enlightenment - The Four Noble Truths. The third of these is "There is an end to suffering." This end suggests a letting go. As we loosen our attachments to how we want things to be or wish they had been, our suffering might soften. This episode includes a traditional forgiveness meditation based on Jack Kornfield's wonderful audio program, Meditation For Beginners and other guided meditations.
This month, Simply Meditation explores the first teaching after Buddha's Enlightenment - The Four Noble Truths. The third of these is "There is an end to suffering." This end suggests a letting go. As we loosen our attachments to how we want things to be or wish they had been, our suffering might soften. This practice is a traditional forgiveness meditation based on Jack Kornfield's wonderful audio program, Meditation For Beginners and other guided meditations.
This month, Simply Meditation explores the first teaching after Buddha's Enlightenment - The Four Noble Truths. The second of these is "There is a cause suffering." These causes including grasping, aversion and delusion. In our attempt to hold on to pleasant sensation, push away unpleasant sensation and wanting or imagining things to be as other than they are, we suffer. This talk includes an excerpt from Mark Manson's excellent, The Subtle Art of Not Giving a F*ck. The concluding meditation gives the mind a job, gently labeling whatever arises and then letting it go as the next formation of the mind arrives. This series is based on Jack Kornfield's wonderful audio program, Meditation For Beginners.
This month, Simply Meditation explores the first teaching after Buddha's Enlightenment - The Four Noble Truths. The second of these is "There is a cause suffering." These causes including grasping, aversion and delusion. In our attempt to hold on to pleasant sensation, push away unpleasant sensation and wanting or imagining things to be as other than they are, we suffer. This practice gives the mind a job, gently labeling whatever arises and then letting it go as the next formation of the mind arrives. This series is based on Jack Kornfield's wonderful audio program, Meditation For Beginners.
This month, Simply Meditation explores the first teaching after Buddha's Enlightenment - The Four Noble Truths. The first of these is "There is suffering." Suffering is part of the human condition. In this guided practice of compassion and empathy gently touches the sorrows that we have experienced and the universal suffering of all beings. This series is based on Jack Kornfield's wonderful audio program, Meditation For Beginners.
This month, Simply Meditation explores the first teaching after Buddha's Enlightenment - The Four Noble Truths. The first of these is "There is suffering." Suffering is part of the human condition. In this guided practice of compassion and empathy gently touches the sorrows that we have experienced and the universal suffering of all beings. This series is based on Jack Kornfield's wonderful audio program, Meditation For Beginners.
This teaching explores the idea of Deep Rest and Deep Relaxation. The meditation is inspired by the Plum Village Tradition of Thich Nhat Hanh. Deep Relaxation is an active practice that invites us to be aware of the sensations in the body while softening in to whatever arises in the moment. You may want to do this practice lying down.
This meditation comes from the Plum Village Tradition of Thich Nhat Hanh. Deep Relaxation is an active practice that invites us to be aware of the sensations in the body while softening in to whatever arises in the moment. You may want to do this practice lying down.
This teaching introduces Mara, a god who tempted Buddha with desire, fear and hatred, before his enlightenment. Mara visits us often but we have the opportunity to work with it. The accompanying guided meditation invites the practitioner to bring to mind a difficult situation in their life and explore the emotions that inhabit the body. As we explore this emotion, it may shift and evolve. When we sit with it, we allow it to unfold. In a sense, we sit with the difficult emotion and share tea together because it will be with us whether we like it or not. Parts of this meditation are from Tara Brach's wonderful talk, www.tarabrach.com/inviting-mara-to-tea-3/
This guided meditation invites the practitioner to bring to mind a difficult situation in their life and explore the emotions that inhabit the body. As we explore this emotion, it may shift and evolve. When we sit with it, we allow it to unfold. In a sense, we sit with the difficult emotion and share tea together because it will be with us whether we like it or not. Parts of this meditation are from Tara Brach's wonderful talk, https://www.tarabrach.com/inviting-mara-to-tea-3/
Today's guided practice starts with the breath and the body before an invitation to recall a difficult event or experience. Reflecting on your wisdom and compassion in the midst of suffering, we can cultivate this quality of resilience. A recommendation: Try to choose a "mid-level" challenge as opposed to a major traumatic event while practicing this meditation. This is practice! No need to jump to the hardest stuff first. :)
This guided meditation was inspired by the work of Brene Brown, Frank Ostaseski and Roshi Joan Halifax. It invites the practitioner to tap in to the strength as well as the openness that we can cultivate in the body.
This talk and meditation was inspired by the work of Brene Brown, Frank Ostaseski and Roshi Joan Halifax. It invites the practitioner to tap in to the strength as well as the openness that we can cultivate in the body.
Today's teaching and guided meditation focuses on the last the Four Immeasurable Qualities of the Heart, Equanimity. Equanimity is the invitation to allow for our experience. We are aware of the waves of life and rest seated in their midst. Since everything changes, there is no need to become too resistant or attached.
Today's guided meditation focuses on the last the Four Immeasurable Qualities of the Heart, Equanimity. Equanimity is the invitation to allow for our experience. We are aware of the waves of life and rest seated in their midst. Since everything changes, there is no need to become too resistant or attached.
Today's guided meditation continues an exploration the Four Immeasurable Qualities of the Heart, also known as "The Heart Practices." In this unique practice inspired by Michael Stone and Brian Dean Williams, we bring to mind someone in our lives that is doing really well and both reflect on and share in their joy.
Today's talk and practice continues an exploration the Four Immeasurable Qualities of the Heart, also known as "The Heart Practices." In this unique practice inspired by Michael Stone and Brian Dean Williams, we bring to mind someone in our lives that is doing really well and both reflect on and share in their joy.
Today's guided meditation continues an exploration the Four Immeasurable Qualities of the Heart, also known as "The Heart Practices." We practice Compassion both for others but also for ourselves. Understanding that in moment, we can give ourselves the compassion we need. Compassion isn't an excuse for bad behavior but is instead a recognition of our shared humanity, regardless of outcome.
Today's talk and practice continues an exploration the Four Immeasurable Qualities of the Heart, also known as "The Heart Practices." We practice Compassion both for others but also for ourselves. Understanding that in moment, we can give ourselves the compassion we need. Compassion isn't an excuse for bad behavior but is instead a recognition of our shared humanity, regardless of outcome.
Today's meditation introduces the Four Immeasurable Qualities of the Heart, also known as "The Heart Practices." We begin with Lovingkindness practice which invites us to bring to mind loved ones, neighbors, strangers and even difficult people in our lives. We experiment with curiosity as we offer wishes for wellbeing using a series of silently repeated phrases. Learn more at www.center4selfcare.com.
Today's talk and practice introduces the Four Immeasurable Qualities of the Heart, also known as "The Heart Practices." We begin with Lovingkindness practice which invites us to bring to mind loved ones, neighbors, strangers and even difficult people in our lives. We experiment with curiosity as we offer wishes for wellbeing using a series of silently repeated phrases. Learn more at www.center4selfcare.com.
Today's guided practice is an invitation to create space in your experience. Mindfulness asks two questions, "What is happening?" and "Can I be with it?" As we gently become aware of our experience, we can bring our intuition, our wisdom and our morality to what is happening in this moment instead of reacting out of conditioned habit. Learn more at www.center4selfcare.com.
Today's talk and practice is an invitation to create space in your experience. Mindfulness asks two questions, "What is happening?" and "Can I be with it?" As we gently become aware of our experience, we can bring our intuition, our wisdom and our morality to what is happening in this moment instead of reacting out of conditioned habit. Learn more at www.center4selfcare.com.
Today's practice begins with an awareness of the body and the breath. When we practice too seriously, we often revert to practice habits of control, turning our work in to a grim duty of self-improvement. The invitation is to "let the breath come to you" and simply observe what is happening in your experience. Learn more at www.center4selfcare.com.
Today's talk and practice is a different take on the body scan. It utilizes a visualization of a smile to bring peace and relaxation throughout the body. You may want to try this one lying down or as you are falling asleep. Learn more at www.center4selfcare.com.
Today's practice is a different take on the body scan. It utilizes a visualization of a smile to bring peace and relaxation throughout the body. You may want to try this one lying down or as you are falling asleep. Learn more at www.center4selfcare.com.
Today's talk and guided practice gives us the space to explore our passions and intentions in a way that cultivates meaning and purpose. I learned this meditation from one of my mentors, Rob Eames. It offers 3 questions: Who am I? What do I want? How can I serve? Learn more at www.center4selfcare.com.
Today's practice gives us the space to explore our passions and intentions in a way that cultivates meaning and purpose. I learned this meditation from one of my mentors, Rob Eames. It offers 3 questions: Who am I? What do I want? How can I serve? Learn more at www.center4selfcare.com.
Today's practice is derived from Jack Kornfield's meditation on the Don't Know Mind (https://jackkornfield.com/practice-dont-know-mind/). Our culture suggests that we can know just about anything as long as we have Google and plenty of time. But resting in the uncertainty of not knowing can open us to possibility and relaxation. Learn more at www.center4selfcare.com.
Today's practice is the body scan. It can be used to harness attention but also to relax. Our teaching focuses on the spirit of bhavana or cultivation. Meditation is not about perfect ourselves or clearing our mind of thoughts. Instead, we bring our attention back again and again, no matter how far our mind has strayed. www.center4selfcare.com
Today's practice is the body scan. It can be used to harness attention but also to relax. Meditation is not about perfect ourselves or clearing our mind of thoughts. Instead, we bring our attention back again and again, no matter how far our mind has strayed. Learn more at www.center4selfcare.com.
This practice, inspired by the work of Kristin Neff and Tazdeen Rashid, invites the meditator to experiment with various gestures and postures to explore the sensations in the body that mirror both our judging and our compassionate minds.
Josh guides us through a practice of paying attention and reflecting on the work of simplicity, patience, understanding and (self-)compassion.
This special episode introduces you to David Gerbstadt. In 1994, artist David Gerbstadt began an effort that has spanned decades. Driven to share his art with all beings, he began leaving his work in public spaces throughout Philadelphia and the world.
David talks about the cover image used for this track at the 10:28 mark in the podcast.
Visit him at instagram.com/David_Was_Here_Again or https://www.facebook.com/david.gerbstadt to let us know if you have found his art and so we can share it with others. Enjoy this special episode.
Today's episode includes an introduction to the practice of insight meditation and the four immeasurable qualities of the heart. These heart practices invite us to bring images of ourselves and others into our practice and then share our wishes for compassion, lovingkindness, equanimity and joy.
Today's episode includes an introduction to the practice of mindfulness and a brief guided focused breathing meditation. Mindfulness meditation uses the raw material of our life - the breath, the body, our senses - to guide us to the present moment. It can be a critical tool for self-care that you can do anytime and anyplace.
The following practice is inspired by Sharon Salzberg. If you like it, you'll enjoy Sharon's talk on meditation, https://soundcloud.com/beherenownetwork/sharon-salzberg-metta-hour-episode-02-meditation.
In this practice, we bring a simplicity. Instead of holding tight to a specific meditation technique, the instructions are to "just put your body there" and "let the breath come to you."
The practice of Lovingkindness invites an intention or wish for ourselves and others. In this particular meditation practice, we silently repeat the following phrases: May you be seen. May you be comforted. May you be loved.
Want more? This episode is a guided meditation that was part of our fourth Mindful Habit Change workshop. You can find the full talk here: User-211379348 – Mindful-habit-change-4-sustainable-change-talk-including-meditations.
You can follow with our talks and guided meditations and read more at yourmindfulcoachblog.wordpress.com. We even have a short video summarizing this series of workshops at www.youtube.com/watch?v=Z110IKAUlN4.
This fall, www.center4selfcare.com is offering The Well-Worn Path: Mindfulness and Meditation for Positive Habit Change. This episode is the abbreviated presentation from December 9, Sustainable Change. You can find the full talk here: https://soundcloud.com/user-211379348/mindful-habit-change-4-sustainable-change-talk-including-meditations
While the class is over, you can still follow along with our talks and guided meditations. We even have a short video summarizing this series of workshops at www.youtube.com/watch?v=Z110IKAUlN4. Visit yourmindfulcoachblog.wordpress.com for writeups.
Who am I? What do I want? How can I serve?
In an era where information is just a keystroke away, knowledge isn't power, clarity is. This practice opens space to reflect and clarify what is important and how one can take action.
Want more? This episode is a guided meditation that was part of our fourth Mindful Habit Change workshop. You can find the full talk here: https://soundcloud.com/user-211379348/mindful-habit-change-4-sustainable-change-talk-including-meditations.
You can follow with our talks and guided meditations and read more at yourmindfulcoachblog.wordpress.com. We even have a short video summarizing this series of workshops at www.youtube.com/watch?v=Z110IKAUlN4.
This fall, www.center4selfcare.com is offering The Well-Worn Path: Mindfulness and Meditation for Positive Habit Change. This episode is the full presentation from December 9, Sustainable Change.
While the class is over, you can still follow along with our talks and guided meditations. We even have a short video summarizing this series of workshops at www.youtube.com/watch?v=Z110IKAUlN4. Visit yourmindfulcoachblog.wordpress.com for writeups.
This fall, www.center4selfcare.com is offering The Well-Worn Path: Mindfulness and Meditation for Positive Habit Change. This episode is the abbreviated presentation from November 20, Patience and Self-Compassion. You can find the full talk here: https://soundcloud.com/user-211379348/mindful-habit-change-3-patience-and-self-compassion-talk-including-meditations
You can join us in Wayne, PA on December 11 or simply following along with our talks and guided meditations. We even have a short video summarizing this series of workshops at www.youtube.com/watch?v=Z110IKAUlN4.
When we are under pressure, feeling stressed, and hearing the voice of our self-critic; we need three things. Awareness that we are judging ourselves, a recognition that we are not the only one to experience this, and an ability to self-soothe and comfort. Kristin Neff brings these elements to life in her Self-Compassion Break, which you can practice with this episode.
Want more? This episode is a guided meditation that was part of our third Mindful Habit Change workshop. You can find the full talk here: User-211379348 – Mindful-habit-change-3-patience-and-self-compassion-talk-including-meditations.
This fall, www.center4selfcare.com is offering The Well-Worn Path: Mindfulness and Meditation for Positive Habit Change. This episode is the abbreviated presentation from November, Patience and Self-Compassion.
You can join us in Wayne, PA on December 11 or simply following along with our talks and guided meditations. We even have a short video summarizing this series of workshops at www.youtube.com/watch?v=Z110IKAUlN4.
mindfulnessmeditation
Our body responds to self-compassion and care by calming the mind and body. We can activate our mammalian caregiving system, the system that snaps us out of a reactive "fight or flight" response by bringing awareness and soothing to ourselves.
Want more? This episode is a guided meditation that was part of our third Mindful Habit Change workshop. You can find the full talk here: https://soundcloud.com/user-211379348/mindful-habit-change-3-patience-and-self-compassion-talk-including-meditations.
This fall, www.center4selfcare.com is offering The Well-Worn Path: Mindfulness and Meditation for Positive Habit Change. This episode is the abbreviated presentation from November, Patience and Self-Compassion.
You can join us in Wayne, PA on December 11 or simply following along with our talks and guided meditations. We even have a short video summarizing this series of workshops at www.youtube.com/watch?v=Z110IKAUlN4.
This fall, www.center4selfcare.com is offering The Well-Worn Path: Mindfulness and Meditation for Positive Habit Change. This episode is the full presentation from November 20, Patience and Self-Compassion.
You can join us in Wayne, PA on December 11 or simply following along with our talks and guided meditations. We even have a short video summarizing this series of workshops at www.youtube.com/watch?v=Z110IKAUlN4.
This fall, www.center4selfcare.com is offering The Well-Worn Path: Mindfulness and Meditation for Positive Habit Change. This episode is the abbreviated presentation from October 9, Accountability and Reminders. There is one brief meditation while the longer meditations have been removed. You can find the full talk here: https://soundcloud.com/user-211379348/mindful-habit-change-1-accountability-and-reminders-talk-including-meditations
You can join us in Wayne, PA on November 20 and December 11 or simply following along with our talks and guided meditations. We even have a short video summarizing this series of workshops at www.youtube.com/watch?v=Z110IKAUlN4.
What am I doing? Is it right? What will I do next?
This simple questions allow us to hurt our habits into choices. By creating space between our impulses and urges and our response, we introduce wisdom, intuition and control. You might think of a difficult habit or situation you are working with, letting it come to life in your body and mind, then try out this practice.
Want more? This episode is a guided meditation that was part of our second Mindful Habit Change workshop. You can find the full talk here: User-211379348 – Mindful-habit-change-1-accountability-and-reminders-talk-including-meditations.
This fall, www.center4selfcare.com is offering The Well-Worn Path: Mindfulness and Meditation for Positive Habit Change. This episode is the abbreviated presentation from October 9, Accountability and Reminders.
You can join us in Wayne, PA on November 20 and December 11 or simply following along with our talks and guided meditations. We even have a short video summarizing this series of workshops at www.youtube.com/watch?v=Z110IKAUlN4.
The practice of mindfulness allows us to practice with our attention. We notice we are distracted, catch ourself, and gently return to begin again.
Want more? This episode is a guided meditation that was part of our second Mindful Habit Change workshop. You can find the full talk here: https://soundcloud.com/user-211379348/mindful-habit-change-1-accountability-and-reminders-talk-including-meditations.
This fall, www.center4selfcare.com is offering The Well-Worn Path: Mindfulness and Meditation for Positive Habit Change. This episode is the abbreviated presentation from October 9, Accountability and Reminders.
You can join us in Wayne, PA on November 20 and December 11 or simply following along with our talks and guided meditations. We even have a short video summarizing this series of workshops at www.youtube.com/watch?v=Z110IKAUlN4.
This fall, www.center4selfcare.com is offering The Well-Worn Path: Mindfulness and Meditation for Positive Habit Change. This episode is the full presentation from October 9, Accountability and Reminders.
You can join us in Wayne, PA on November 20 and December 11 or simply following along with our talks and guided meditations. We even have a short video summarizing this series of workshops at www.youtube.com/watch?v=Z110IKAUlN4.
When we are under stress or caught in the spell of a bad habit, the brute force method of charging our way through the situation isn't always helpful. Instead, we can investigate our experience, finding the triggers and emotions that can change our habitual reactions into thoughtful responses. The practice of RAIN is one way to do it!
Want more? This episode is a guided meditation that was part of our first Mindful Habit Change workshop. You can find the full talk here:https://soundcloud.com/user-211379348/mindful-habit-change-identifying-habit-pattens-talk-practices.
This fall, www.center4selfcare.com is offering The Well-Worn Path: Mindfulness and Meditation for Positive Habit Change. This episode is the abbreviated presentation from September 18, Identifying Habit Patterns
You can join us in Wayne, PA on October 9, November 20 and December 11 or simply following along with our talks and guided meditations. We even have a short video summarizing this series of workshops at www.youtube.com/watch?v=Z110IKAUlN4.
The practice of mindfulness allows us to practice with our attention. We notice we are distracted, catch ourself, and gently return to begin again.
Want more? This episode is a guided meditation that was part of our first Mindful Habit Change workshop. You can find the full talk here:https://soundcloud.com/user-211379348/mindful-habit-change-identifying-habit-pattens-talk-practices.
This fall, www.center4selfcare.com is offering The Well-Worn Path: Mindfulness and Meditation for Positive Habit Change. This episode is the abbreviated presentation from September 18, Identifying Habit Patterns
You can join us in Wayne, PA on October 9, November 20 and December 11 or simply following along with our talks and guided meditations. We even have a short video summarizing this series of workshops at www.youtube.com/watch?v=Z110IKAUlN4.
Want more? This episode is intended for mobile listeners who can't close their eyes for the guided meditation practices. Check out https://soundcloud.com/user-211379348/mindful-habit-change-identifying-habit-pattens-talk-practices for the full talk. You can also find the meditations separately on iTunes or Soundcloud.
This fall, www.center4selfcare.com is offering The Well-Worn Path: Mindfulness and Meditation for Positive Habit Change. This episode is the abbreviated presentation from September 18, Identifying Habit Patterns
You can join us in Wayne, PA on October 9, November 20 and December 11 or simply following along with our talks and guided meditations. We even have a short video summarizing this series of workshops at www.youtube.com/watch?v=Z110IKAUlN4.
This fall, www.center4selfcare.com is offering The Well-Worn Path: Mindfulness and Meditation for Positive Habit Change. This episode is the full presentation from September 18, Identifying Habit Patterns
You can join us in Wayne, PA on October 9, November 20 and December 11 or simply following along with our talks and guided meditations. We even have a short video summarizing this series of workshops at https://www.youtube.com/watch?v=Z110IKAUlN4.
The practice of lovingkindness invites an opening to the possibility of our experience. One needn't believe the wishes offered of happiness or health but by silently repeating these phrases, our hearts open. This meditation was recorded at Men Sitting By A Fire, a men's gathering offered monthly in Wayne, Pennsylvania. To learn more visit https://menfireoctober.eventbrite.com or www.center4selfcare.com.
Today's talk introduces the possibility of bringing curiosity to our efforts to make and break habits. Through mindful attention, we discover the underlying cause of our behaviors and practice a new way. Join us beginning September 18 for our upcoming Mindful Habit Building class near Wayne, PA.
Each Ten Talk investigates a meditation-related topic and is paired with a Sunday 9pm live online meditation session. We invite you to listen and join us this Sunday. Simply visit www.center4selfcare.com/meditate4selfcare for login/dialin instructions.
We sometimes get away from ourselves, and our care. This practice is an opportunity to check in and see what we need for our care. In this practice we notice and acknowledge what is here in this moment, relax through the body, and end with a reflection question. What do I need for my care?
Thanks for joining us. Please check out the Center for Self-Care and all of our upcoming events at www.center4selfcare.com
Are you happy being busy or busy being happy? It can be difficult to adjust to the pace of a 21st century world. Our technology addicts us to speed and trains our brain to want more. But there is a different approach one can take to touch the stillness inside us in any moment.
Each Ten Talk investigates a meditation-related topic and is paired with a Sunday 9pm live online meditation session. We invite you to listen and join us this Sunday. Simply visit www.center4selfcare.com/meditate4selfcare for login/dialin instructions.
Today's talk invites us to take the first step, the simplest step, in both meditation and life. There is no need to become expert at meditation to earn its benefits. In fact, technique isn't nearly as important as given yourself the time and space to build a practice that nourishes you.
Each Ten Talk investigates a meditation-related topic and is paired with a Sunday 9pm live online meditation session. We invite you to listen and join us this Sunday. Simply visit www.center4selfcare.com/meditate4selfcare for login/dialin instructions.
Today, we’ll build on the theme of our Ten Talk, It’s Too Late. As we move towards stillness, we can recognize that everything we need is already within us. Ajahn Chah referred to this part of ourselves as "The One Who Knows." Check out the companion talk to this meditation at https://www.youtube.com/watch?v=gSyK3dYu2F8 and join us every Sunday at 9pm for www.center4selfcare.com/meditate4selfcare.
Today's talk is an ironic reminder that no matter how long we've been away from the path we seek to follow, we can always come back. Once we are introduced to them, the teachings of mindfulness stay inside of us, just waiting to be rediscovered.
Each Ten Talk investigates a meditation-related topic and is paired with a Sunday 9pm live online meditation session. We invite you to listen (or watch at https://youtu.be/LqWuBYiMSpQ) and join us this Sunday. Simply visit www.center4selfcare.com/meditate4selfcare for login/dialin instructions.
In today's practice we begin by checking in and noticing what is here, acknowledging what is here, and allowing whatever is here to be here. We then bring our awareness to the breath and allow our attention to be here. At the end of the practice we reflect upon three questions. What have you learned? What is your take away from this experience. What will you do moving forward for your care?
Visit us at www.center4selfcare.com for more great resources
May you give yourself the compassion, care, and kindness you deserve and need.
In today's practice we begin with a quote from Charlie Chaplin and we connect and notice the love, compassion ,and gratitude that can be here in this moment. At the end of the practice we reflect upon a question. What are you grateful for in your life?
Visit us at www.center4selfcare.com for more great resources
May you give yourself the compassion, care, and kindness you deserve and need.
In today's practice we allow our attention to rest on the breath and ride the waves of the breath. At the end of the practice we reflect upon a question. What are you most proud of in your life?
Visit us at www.center4selfcare.com for more great resources
May you give yourself the compassion, care, and kindness you deserve and need.
In today's practice we soften and relax through the body by allowing whatever is here to be here. At the end of the practice we reflect upon a question. What brings you joy and happiness?
Visit us at www.center4selfcare.com for more great resources
May you give yourself the compassion, care, and kindness you deserve and need.
In today's practice we bring our attention and awareness to the breath with a compassionate and kind presence. At the end of the practice we reflect upon a question. How can you give yourself compassion and kindness in this moment?
Visit us at www.center4selfcare.com for more great resources
May you give yourself the compassion, care, and kindness you deserve and need.
In today's practice we bring our attention and awareness to the present moment, allowing ourselves to experience whatever is here, allowing ourselves to be exactly as we are. At the end of the practice we reflect upon a question. What is between me and being present?
Visit us at www.center4selfcare.com for more great resources
May you give yourself the compassion, care, and kindness you deserve and need.
In today's practice we pause and settle in. We bring our attention and awareness to the present moment and take the time listen to a story by Sylvia Boorstein. After we listen to the story we reflect upon a question. What do you notice when the story/narrative arises?
Visit us at www.center4selfcare.com for more great resources
May you give yourself the compassion, care, and kindness you deserve and need.
In today's practice we bring our attention and awareness to the breath. Then we reflect upon a question. What happens when we don’t have the answers?
Visit us at www.center4selfcare.com for more great resources
May you give yourself the compassion, care, and kindness you deserve and need.
In today's practice we begin by bringing our attention and awareness to the breath. We then listen to a story by Naomi Shihab Nye and reflect upon a question. How can I make a difference today?
Visit us at www.center4selfcare.com for more great resources
May you give yourself the compassion, care, and kindness you deserve and need.
In today's practice we bring our attention and awareness to the body, the breath, and sounds with a friendly presence. At the end, we reflect upon a question. How are you a good friend to yourself?
“You are always with yourself, so you might as well enjoy the company.” -Diane Von Furstenberg
Visit us at www.center4selfcare.com for more great resources
May you give yourself the compassion, care, and kindness you deserve and need.
In today's practice we bring our attention to the aliveness that is here through the body breathing and we reflect upon a question. How do you want to live your life?
Visit us at www.center4selfcare.com for more great resources
May you give yourself the compassion, care, and kindness you deserve and need.
In today's practice we bring our attention into the body, soften and relax through the body, and we reflect upon a question. How do you like to have fun and enjoy yourself?
Visit us at www.center4selfcare.com for more great resources
May you give yourself the compassion, care, and kindness you deserve and need.
Join us for two weeks of reflection and connection. Posted daily beginning July 9.
In today's practice we bring our attention to the body and the breath, and then we reflect upon a question. What do you need for your care?
Visit us at www.center4selfcare.com for more great resources
May you give yourself the compassion, care, and kindness you deserve and need.
Join us for two weeks of reflection and connection. Posted daily beginning July 9.
In today's practice we bring our attention into the body and and we reflect upon a question. What is most important and matters most?
Visit us at center4selfcare.com for more great resources
May you give yourself the compassion, care, and kindness you deserve and need.
Join us for two weeks of reflection and connection. Posted daily beginning July 9.
In today's practice we bring our attention to the breath and and we reflect upon a question. What brings you here today?
Visit us at center4selfcare.com for more great resources
May you give yourself the compassion, care, and kindness you deserve and need.
I often speak with individuals who lament being “bad at meditation” or finding it impossible to clear their minds. But that is not the point of meditation. In meditation, nothing is left out. Some days it is peaceful, many days it is not. As we become more familiar with the habits of the mind, we introduce choice into our experience. We become more skilled at catching ourselves when we are caught and choosing what we’ll think. So today, let your mind wonder, and wander.
This track is a shorter version of the Gentle Witness practice, also available as a talk and an extended practice on Soundcloud and iTunes. Visit www.center4selfcare.com to learn more.
Life is constantly changing. There are a finite number of things we can control but most of our experience turns on our response to this ever-changing landscape. With meditation, we practice encounter pleasant, unpleasant and neutral sensations, treating them with care and self-compassion.
How am I feeling? How have I been feeling? How do I want to feel? What's between me and feeling free?
These questions invite us to explore our inner experience. This practice asks you to ask yourself these questions and see what comes up for you.
The following meditation was recorded at a recent "Mindful Dads Meeting" in the Philadelphia area. We are invited to soften and still our body in order to find meaning and importance that lives within us. To learn more, visit www.center4selfcare.com.
Today's guided meditation begins with the breath and body followed by an inquiry on three questions. These questions are fundamental to the discipline of meditation.
What brings me here? What do I need for my care? What is my intention?
Visit www.center4selfcare.com to learn more.
Today's guided practice explores concentration, specifically awareness of the breath, counting, noting and sounds. These practices return us to the present moment, the only moment that is truly available to us.
Today's meditation was recorded at an outdoor gathering of Men Sitting By A Fire, an offering of www.center4selfcare.com. We use our senses to arrive at the present moment, hearing sounds, feeling the air and smelling our environment. You may enjoy trying this yourself outside or let the sounds we recorded be part of your experience.
Josh offers a breath focused practice that offers phrases to make part of your experience. To learn more, visit www.center4selfcare.com.
In this practice, Josh Gansky invites you to connect with the body through simple movement and noticing. It is a superb practice to begin a meditation period or to offer a mindful moment to yourself. Please visit www.center4selfcare.com to learn more about this as well as our in-person and virtual mindfulness offerings.
Today's 7 Mindful Minutes works with a challenging problem or situation that you are facing. Through the practice of inquiry, new responses to this situation may enter your consciousness.
It can be very helpful to write and reflect after you have practiced. Pleae visit www.center4selfcare.com where you can find a handout that you can use to record your experience.
Today's guided practice begins with a softening and relaxation in the body before moving to an awareness of the thoughts, feelings and sensations that are part of our human experience. The listener is invited to identify these mental formations and "sit with" them, not trying to change them but recognizing them and being curious.
If you'd like to learn more, please visit www.center4selfcare.com and check out our upcoming programs in the Philadelphia area.
Today's guided practice is a meditation that explores the feelings that we want to incline ourselves towards. As we examine these questions, we may find that our intuition provides wise advice.
This practice is adapted from Kristin Neff, the author of Self-Compassion, The Proven Power of Being Kind to Yourself. This practices harnesses 3 tools of self-compassion: Mindfulness, Shared Humanity and Self-Kindness. Visit Neff's website, self-compassion.org to learn more or follow our blog at www.center4selfcare.com
Today's guided practice gives us time to experiencing what we are feeling, thinking and sensing while it is happening. There is nothing to fix or change. Instead, we observe the movements of our mind with a stillness and spaciousness. This episode features my partner at the Center for Self-Care, Josh Gansky. Learn more about our work at www.center4selfcare.com.
The following traditional equanimity meditation comes from Jack Kornfield's The Art of Forgiveness, Lovingkindness, and Peace (p. 197-201). Visit www.yourmindfulcoachblog.wordpress.com for more thoughts on equanimity.
The following practice explores the anchors of stillness, silence and spaciousness in an outdoor setting. To learn more, visit www.center4selfcare.com or email marc@yourmindfulcoach.com.
The following guided meditation offers a tool for returning your attention to the present moment. By smiling when we notice a distraction, we can gently return our attention to the rhythm of the breath. Visit www.yourmindfulcoach.com and www.center4selfcare.com to learn more.
The following practice explores the anchors of stillness, silence and spaciousness as anchors to our attention in a mindful practice. To learn more, visit www.center4selfcare.com or email marc@yourmindfulcoach.com.
Today's practice begins with focused breathing. As we move deeper into the practice, we draw our attention from the movement of our breath to the stillness in our body.
Today's episode comes from a talk I gave to the Main Line Newcomers Club on October 24, 2017. It includes several guided practices as well as the science and tools of mindfulness. You can find a companion video with slides at https://youtu.be/xAOVorWfytg.
This meditation comes from a recent gathering of Mindful Dads Meeting. You are invited to notice what arises in your awareness, including sensations in the body, thoughts and emotions. I have done my best to reduce the noise from the air conditioner.
Thanks to Josh Gansky for providing this practice.
The following talk was presented on October 3, 2017. It is the second in a series of four workshops entitled Cultivating The Heart, Beginners Meditation. Each session focuses on one of four immeasurable qualities of the heart: compassion, lovingkindness, joy and equanimity. There are several guided meditations and some foundational concepts.
You can learn more at yourmindfulcoachblog.wordpress.com and get links to the individual meditations. Note that participant questions have been edited out so there is some choppy editing.
The following talk was presented on September 26. It is the first in a series of four workshops entitled Cultivating The Heart, Beginners Meditation. Each session focuses on one of four immeasurable qualities of the heart: compassion, lovingkindness, joy and equanimity. There are several guided meditations and some foundational concepts. You can learn more at yourmindfulcoachblog.wordpress.com and get links to the individual meditations. Note that participant questions have been edited out so there is some choppy editing.
Meditation teacher Sharon Salzberg declares, "They say that the healing is in the returning. Not in never having wandered to begin with." With this simple practice of returning our attention to the breath, we gently arrive back in the present moment no matter how far we've gone or how long we've been away.
The following practice comes from Stephen Batchelor. It offers three simple phrases designed to bring us closer to the reality and mortality of our existence. If you'd like to learn more, read my recent blogs posts, "Get Busy Living" at yourmindfulcoachblog.wordpress.com.
This is the first of an upcoming guided meditation series called “Come Back to Your Breath.” Breath centered practice is a foundational teaching in many meditative traditions. It has physiological impacts because the breath helps regulate so many body functions. Coming back to your breath slows the stress response and directs the body back to a calm, centered state. In this practice, we let go fully, allowing our exhale to flow freely and smoothly.
This talk explores how we can become familiar with our mortality in a way that allows us to live more authentically. By recognizing that things big and small are constantly changing, we loosen our resistance and open our hearts.
Today’s guided meditation explores our mortality. Through breathe practices, repeated phrases and visualization, a sense of what really matters arises. With this knowledge, we can make choices about how to live our lives. An intimacy with our mortality is critical, as we experience rebirth and disappearance each year, each month, each day. Relationships come and go. Skills improve and degrade. Our body recovers and declines. Recognizing these are part of the cycle of impermanence may allow us to hold our expectations and desires a bit less tightly.
The following meditation is a form of naming or noting meditation where the practitioner labels each thought, emotion or bodily sensation with the quality of pleasant, unpleasant or neutral. There is no need to avoid the unpleasant or grasp on to the pleasant. Instead, it is an opportunity to explore the mind and allow what comes up.
Today, we explore the intersection of our internal and external experience and how familiarity and intimacy with this intersection can be meaningful and awakening. We ask the question, What emotions and identity do I hold behind the mask that I allow the world to see? Who gets to see behind this mask. As we explore further, we ask, What is happening? and Can I be with it? as a method to arrive at non-judging awareness as our life unfolds.
Today, I lead a guided meditation that offers three questions popularized by Deepak Chopra. These questions, ‘Who am I?’, ‘What do I want?’, and ‘How can i serve?’, explore of our internal experience and illuminate a path that leads to our true selves. As we allow responses to arise, they inform an intention that guides our actions as we practice in the world.
Today, I lead a guided meditation that comes from Jack Kornfield. I practiced this meditation at a retreat led by Jack in spring 2014 and look forward to sharing it with you. Compassion is cultivated through the imagining of a wonderful, luminous being that assumes our body and enters a situation of challenge, conflict or difficulty in our life. It is possible that you will discover some answers, but to me, the most important thing is to recognize our suffering and approach it with kindness and care.
This week, I offer a traditional compassion meditation. With these practices, we combine an image, a wish and silently repeated phrases. Jack Kornfield writes, “The point of meditation is not to perfect yourself, but instead to improve your capacity for love.” As we offer these wishes to ourselves and others, we open our hearts to connection and healing.
If you live in the Philadelphia area, please consider joining me for Cultivating the Heart of Compassion a half-day meditation retreat on June 3 in the western suburbs. To learn more, visit www.yourmindfulcoach.com.
This week, I offer a traditional forgiveness meditation with the words of Jack Kornfield wrapped around some more contemporary repeated statements from my teacher, Jonathan Foust. The meditation explores forgiveness in three directions. Forgiveness from others, Forgiveness to ourself and forgiveness to others. I hope one or all of these directions resonate with you.
Remember that forgiveness is a process. And forgiveness is for you. Theologician Louis Smedes wrote "Forgiving does not erase the bitter past. A healed memory is not a deleted memory. Instead, forgiving what we cannot forget creates a new way to remember. We change the memory of our past into a hope for our future."
Today’s podcast begins with some poetry and thoughts on my recent experience with the practice of joy. The accompanying guided meditation was inspired by psychotherapist Brian Dean Williams. It uses an image of the joy of others to activate this feeling in ourselves.
The following meditation is an exploring of mudita, or sympathetic joy. In this insight practice, we use an image, an intention and phrases, to offer our wish to someone in our life who is doing well. Through this exploration, we may unlock this same emotion in ourselves.
This meditation uses phrases shared by psychotherapist Brian Williams. You can hear his guided meditation at https://soundcloud.com/michaelstoneteaching/guided-meditation-on-mudita.
The following is a visualization practice. As we observe the mind, we become aware of the space between our thoughts and emotions. The formations of our mind come and go, allowing us some freedom to choose what thoughts and emotions to stay with and which to release.
The following is a lovingkindness practice. Lovingkindness uses words, images and feelings to produce an inclination towards kindness and care for ourselves and others. The repeated wish to be seen, to be comforted and to be loved is intended to foster a sense of well-being and compassion.
This week, we continue with our exploration of the breath (https://yourmindfulcoachblog.wordpress.com/2017/01/17/the-power-of-breath/) through a practice called Focus, Flow and Let Go. We connect with the present moment, expanding our awareness and observation through mindfulness.
If you live in the Philadelphia area, please consider my retreats on April 22 and June 16-18. To learn more, visit www.yourmindfulcoach.com.
The following is a brief practice that harnesses the power of breath to calm and regulate the body. Breath can be used to pull us out of our habitual fight or flight response and into the body's natural relaxation state which connects us with our full cognitive capacity to be intuitive, insightful and moral beings. We have our breath with us wherever we go so it is a perfect tool for mindful practice.
Today’s podcast explores generosity. I begin with a story and a discussion of how generosity can drive meaning and purpose. Generosity allows us to experiment with letting go of attachments and expectations. I share some thoughts on generosity of presence and assumption before concluding with some practices you might explore on your own from the Greater Good Science Center.
Today’s podcast explores the power of inquiry through questions. Questions can be a powerful way to reframe and clarify the issues, problems and situations that you face. Questions are an important foundation of mindfulness practice which asks two basic questions, “What is happening?” and “Can I be with it?” After a brief talk, I offer a practice called the five problem solving questions that I invite you to try out with me.
Today’s podcast explores gratitude. I begin by defining and framing gratitude and continue by investigating how we use it change our mindset, what the benefits are and what specific practices we can undertake to cultivate it. Please visit my website, www.yourmindfulcoach.com to practice gratitude yourself by following the Good Things link at the top of the page. You can also send an email to marc@yourmindfulcoach.com.
The following is a meditation on gratitude. We begin with the body and allow a feeling of gratitude to arise for the gifts we hold inside of us. The ability to breathe and move, connect and engage with our world.
Gratitude practice is an aspirational practice. We work to incline our mind toward recognizing those things that bring meaning to our lives. This isn’t always easy but intentional practice can be helpful to generating happiness and satisfaction with life while still acknowledging the difficulty and suffering that goes with being human.
The following is a meditation I learned and heavily borrowed from teacher Frank Ostaseski by way of Joan Halifax called “Strong Back, Soft Front.” We connect with this through an exploration of our body but the metaphor can be extended to our experience of living. With strong back, soft front, the stability of a strong back allows us to be open, to be compassionate and to love.
For me, the practice emphasizes what’s called the two wings of the bird of awareness: wisdom and compassion. We can not do without both. That bird won’t fly.
The following is a type of body scan meditation where we soften areas of tightness, tension or stress in our body. In this practice, we give our mind a job to soften or relax various areas of our body. This may help to calm the busy mind and create a feeling of peace or ease. That said, an actual softening isn’t necessary. Just by offering an intention or wish for softening can trigger our body’s natural relaxation response.
This episode comes from a presentation I made to a group of teachers. One of the wonderful things about teaching is the nearly unlimited opportunities to find meaning and connection. Unfortunately, with this brings the challenge of countless missed connections, high expectations and modest compensation.
This talk should be meaningful to everyone not just teachers because the idea isn’t to help you teach mindfulness to your students but instead to offer simply mindfulness practices FOR YOU to stay present amongst the hustle and bustle of a typical day. Included in the talk are three simple mindfulness practices that you may find helpful.
The following meditation is based on the work of Dr. Les Fehmi and was shared with me by my teacher, Jonathan Foust. I’ve found it a helpful meditation on those busy, hectic days where slowing down might allow me to become more focused and also relaxed.
The process of "feeling or imaging" can take us out of our linear, problem solving mind into a more creative experience of spacelessness and timelessness.
You might enjoy Jonathan's longer version of this meditation available at https://www.youtube.com/watch?v=5OsotDvMJmk.
In this podcast, I explore the challenges of maintaining a mindfulness or meditation practice when our life is full of distractions or our circumstances aren't ideal. I discuss the reasons to practice and how this information can be used to inform your next steps.
You can also find a blog posting with links to the practices described at https://yourmindfulcoachblog.wordpress.com beginning August 21. Or visit www.yourmindfulcoach.com for even more resources and guided practices.
In the summer months, the world opens to experience. When we leave the air conditioned comfort of homes or vehicles, we can find connection and meaning in the beings and environment that surround us. Walking meditation is a wonderful bridge between the silence and stillness of sitting meditation practice and the engaged experience of living your whole life with mindfulness.
Today’s guided practice begins by observing our breath and our body as well as the sensations of sound, sight and smell. The second half offers time to walk mindfully. I recommend listening to this guided practice outside. You might want to listen by putting one earbud in and leaving the other one out so you can experience the sounds of nature around you. As you get more comfortable, try it without the recording.
Our inner critic, that voice in our head that tends to cut us down and make us feel bad, can be very powerful. This episode features a brief talk and guided practice including ideas on how to approach the inner critic. We tends to treat others with kindness and care in their times of need but treat ourselves with disdain when we are suffering. The guided practice offers an opportunity "treat ourselves as we would treat others."
From cultivating another, more compassionate voice to approaching The Critic with curiosity, there are mindful ways to approach The Critic that diminishes its power.
Today I offer the practice of Tonglen, which loosely means “sending and receiving” in the Tibetan language. It is different from a lovingkindness practice which primarily offers our wishes for the wellbeing of ourselves & others. In Tonglen, we begin by taking on the suffering of a person or persons who may be hurting.
Suffering and compassion reside in the same area deep in our heart, our soul. In a sense, this practice offers a refuge for this suffering and creates a space to apply compassion as healing.
As we transition to exploring our own suffering, we may recognize the universality of our experience. We may also recognize the impermanence of our feeling states (anger, frustration, disappointment, sadness), even though circumstances may not change. One day our suffering is debilitating, the next, it is an opportunity.
This month I’m teaching a workshop called Fierce Self-Compassion. Today, I’ll be sharing a brief lovingkindness meditation from that class that focuses on yourself. Self-love is not selfish. I see it as a crucial building block towards living an authentic, wholehearted life.
You can find an extended 20 minute practice of lovingkindness on my website, www.yourmindfulcoach.com by clicking on the “guided mindfulness recordings” button and selecting the entry from September 2015, “Body Sensations and Lovingkindness.”
Our society often focuses so keenly on achievement and winning that we don’t really allow ourselves time to explore and cultivate our inner experience. Through mindful practice, self-compassion can be a wonderful way to enhance your creativity, improve your connection with people and live a wholehearted live. In the episode, I offer poetry, research, guided practices and insight that should help you navigate a path to self-compassion.
Visit www.yourmindfulcoach.com for details on upcoming workshops and retreats.
The following is a lovingkindness practice. Lovingkindness uses words, images and feelings to produce an inclination towards kindness and care for ourselves and others. Through regular practice, our hearts open and we begin to recognize the interconnection we have with all beings.
You can find an extended 20 minute practice of lovingkindness on my website, www.yourmindfulcoach.com by clicking on the “guided mindfulness recordings” button and selecting the entry from September 2015, “Body Sensations and Lovingkindness” - http://www.yourmindfulcoach.com/mindfulmen.html
The following is a compassionate writing or reflection exercise. It is best to have a pen or pencil and paper available but you can also reflect on the questions and see what arises. It was inspired by the work of Kristen Neff and Christopher Germer whose voluminous work on Mindful Self-Compassion has been effective at helping people work with stress, anxiety and the challenges of this human life.
This guided practice begins with a visualization, followed by an inquiry and then a gentle body scan practice. We close by setting an intention and visualize its cultivation and realization. While it was presented to a group of practitioners who had been working together for several months, the inquiry can be valuable to beginners and veterans alike.
Check out my recent blog post: “Secure Your Own Mask First” at yourmindfulcoachblog.wordpress.com. It is an exploration of the importance of self-care and intention.
The following is a noting meditation. In this practice, we note or name thoughts, feelings and sensations as they arise. Instead of trying to eliminate these mental formations or clear our mind, we gently acknowledge them and then return our attention to the anchor of our breath. Author & researcher Dan Siegel has described how this simple process of noting or naming triggers neurological processes that can calm and soothe our mind and body.
The following is a 7 minute focused breathing meditation. We use breath to anchor our attention in the present moment. Daily practice can support focus and relaxation. With time, you may find it contributes to a sense of connection, awareness, self-regulation and self-care.
This week’s podcast is a guided “inner smile” meditation. Through breath, visualization, body awareness and inquiry, we bring a smile throughout our body, our mind and our spirit. I’d encourage you to try it out, especially if you don't really feel like smiling. Perhaps you’ll find the physical act causes a shift that impacts your emotions, your thoughts and your experience.
After the close of the guided meditation, there is a brief description of 9 surprisingly reasons to smile. You can learn more and access links to this material and other research on my blog which can be found on the bottom of my homepage at www.yourmindfulcoach.com.
This week’s guided meditation works with a difficult emotion. We begin by starting with an emotion that gets us stuck - it might be anger, jealousy, greed, or doubt. We will personify this emotion and imagine and visualize what it might be like for that emotion, whose only job seems to be to get us worked up. By connecting and seeing that emotion, it is possible the feeling softens and perhaps loosens its grip on us.
There is a longer introduction to this practice that includes some of the buddhist foundations which can be found by following the blue “guided meditation” button on my homepage, www.yourmindfulcoach.com and looking for the “tea with a difficult emotion” link.
“I have no idea what I’m doing! An exploration of doubt and uncertainty” explores the recurring discursive thoughts that can sidetrack us. We’ll explore concrete steps you can take to work with doubt along with naming and inquiry practices that can empower you to investigate what underlies these thoughts.
Listeners should try the “Mindful Tools Noting Meditation” to learn more about the naming practice I discuss.
Try this out for size and let me know how it goes at marc@yourmindfulcoach.com.
Sensing into Kindness begins by engaging our bodies in the practice and noticing sensations that arise. We close with a compassionate loving-kindness practice. This practice uses the phrases, “May I be seen. May I be comforted. May I be loved.”
This practice is aspirational. We can’t hope to see, comfort and love everything that comes our way just as we can’t expect to be seen, comforted and loved in every situation. That said, I feel the intentionality that comes with reflecting on these phrases has the potential to transform our outlook, our actions and our speech. Thanks to two of my teachers, Jonathan Foust and Kristen Neff for having inspired this meditation.
Try this out for size and let me know how it goes at marc@yourmindfulcoach.com.
This exploration of R.A.I.N. practice was recorded for a mindfulness group. We begin with awareness of breath before transitioning into R.A.I.N. R.A.I.N. stands for Recognize, Acknowledge, Investigate, Non-Identify.
R.A.I.N. offers a method to explore challenging situations and emotions with gentle kindness. Teacher & Author Tara Brach has written and spoken extensively on this practice. Enjoy!
This walking meditation practice was recorded for a class offered to finance professionals called Mindful Tools for Stress Management.
Walking Meditation can be particularly helpful if your regular mindfulness practice has become routine or distracted. As you become more familiar with the practice, experiment with different approaches and settings, remembering to bring awareness and attention to each moment.
This noting meditation practice was recorded for a class offered to finance professionals called Mindful Tools for Stress Management.
Building on the Mindful Tools Sitting Meditation, this practice experiments with noting or naming thoughts, emotions and sensations, particularly those that are strong and persistent.
This lying movement practice was recorded for a class offered to finance professionals called Mindful Tools for Stress Management.
As with our other practices, the practice of movement or yoga is not meant to achieve any state or condition. It is another method to cultivate present moment awareness. We engage slowly and consciously, using our breath to regulate movement.
This meditation begins with movement and transitions into an exploration of what gives us energy and what drains our energy.
It was offered as part of Mindful Men Meeting, a monthly mindfulness practice and discussion group. Thanks to Jonathan Foust (www.jonathanfoust.com) for his teachings and inspirations that contributed to this episode.
Sitting Meditation practice intended to practice returning our attention to our breath and the present moment.