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  1. 2 points
    For me mindfulness has helped me be more aware of my emotions and how they affect me. I don’t have to get wrapped up in all my emotions anymore. I realize that I am not my emotions. Mindfulness helps me to understand them by taking a step back and asking questions and observing. If I’m having a down day or feeling angry about something I can sit down and ask what is the source. Is the anger necessary and can I let the anger go. If I’m just feeling down mindfulness can help me see if there is some thing that is causing me to have a more blue mood. Maybe I just sit with the mood and be there or maybe I need to go out for a walk. Mindfulness helps me to know what I need to do to take care of myself.
  2. 2 points
    The greatest gift mindfulness has given me is the deeper awareness of my connection to all things. Before mindfulness I was obsessed with finding that one special secret that I could adopt that would miraculously change my life. Whilst the journey has been interesting, in the end it has been regular mindfulness practice that has ultimately changed my world. It is now the foundation of my coaching practice. There is not a day goes by where I don't discover something knew about myself or the world around me - mindfulness has opened that door.
  3. 1 point
    This week's question asks: What is your longterm vision? You can interpret this however you'd like to - perhaps your longterm vision for the world and collective at large or for your own life and the contributions you'd like to make. Where do you see yourself in 10, 20, or 30 years time? Or, where do you hope the world will be then?
  4. 1 point
    When I read this it caused me to pause. I realize that I don’t really have a specific long-term vision at this point in my life. My general vision is to bring people into my life that I truly feel I connect with. I’m in somewhat of a dry spell. I’m looking to be inspired to head down new pads. I enjoy my friends I currently have but feel that they don’t bring out my full personality. My vision for the world is that people would be able to pause to look inside and to be honest about who they are. Sometimes the world feels too busy and when things get busy it seems to deaden our soul. I’m glad I discovered Mindfulness because for me it has helped me to go inside and to be honest with myself. I see how beneficial it is to me and want to see others discover that same richness. I also think some people are afraid to go in and look at themselves. And that’s not crazy because it can be scary. Being scared is OK. Sometimes we find things within our self that we wish weren’t there. The best thing we can do is friend them and understand them. It’s hard to think 10 20 or 30 years From now. With these uncertain times for me I’m just seeing what the next few months spring. My hope is that we can start to resolve the racial injustice in America and have a country that truly cares about all of its citizens. My vision I would also say is that we would look to science and reason and not fall into politics and scare tactics to create the world.
  5. 1 point
    Hi, my name is Daniela. I live in Australia. I am from Brazil. I am really happy to be here because I am having a good experience with other product with you! I started a new project here connect with Brazil where I will support teachers at schools to learn and teach meditations. I wish this support will help me to support each others! Thanks!
  6. 1 point
    Hi All, A big win for me following the Tony Robbins UPW Virtual was the decision to go public with my side passion project. It's been moving in the background where I've been sharing material, ideas and posts. I felt I had to be careful, afterall, I have a full-time job. But I have 'outside business approval' so I thought why not I have 45 guided meditations on YouTube. I will upload to InsightTimer soon enough. I also share daily my insights on key topics with quotes. On my main LinkedIn I also share several great articles I've found each day before summarising at the end of each week. Sean's material has also helped me I have a Big Hairy Ambitious Goal for Tranquil Led. I see a lot of pain in the Corporate Space and know from my experiences that Mindfulness-based Leadership Development can have a significant impact. My own programmes have been rated the best available in Salesforce, and we have some great programmes at Salesforce. I do feel they aren't taking it seriously though hence switching focus to my own brand. Anyway, the BHAG: - We have a scarcity of retreat centres in the North of England. Tranquil Led will be a retreat centre in the North of England. We will cater for primarily corporate clients (another gap) but also individuals too - In building towards the BHAG, I'm working on a Masters of Psychology and Neuroscience, an ICF Coaching Cert and MMTCP run by Tara Brach and Jack Kornfield. These are my foundations - Building on the foundations, I'll be launching an online curriculum along with more engaging materials. I'm just REALLY struggling to get this done right now given all the focuses and full-time job - I'm exploring new roles. I'd like them to be more aligned to my passion but fear that my current expertise in Business Advisory (Technology) is what attracts companies interests. I'm working on this I'm open to any further ideas of how I take tranquil led forward in this exciting journey
  7. 1 point
    Hi Everyone, I've been around here for a couple of months but can't recall every introducing myself... I'm Stephen based in the North of England I trained a teacher through Search Inside Yourself LI. I am due to start the MMTCP led by Jack Kornfield and Tara Brach in February, am currently doing a Masters in Psychology & Neuroscience and an ICF Coaching Certification. I worked in tech sector full-time with Salesforce. My job doesn't align to my passion which all the above training does I'm interested in connecting with others in this space both through this forum and outside of it. I am on LinkedIn. If you want to add me, please mention your from here as I share a lot of content there and so get a lot of requests https://www.linkedin.com/in/stephenbaines/ Looking forward to engaging with you all more Stephen
  8. 1 point
    Sawatdee ka! (That's Thai for "hello!!!) My name is Lena, and I'm sending greetings from Philadelphia. I recently started leading guided meditations for colleagues of mine who are dealing with high levels of pandemic-related stress, and this site has proven to be so helpful. I'm half Thai, and was raised in the Theravadan Buddhist tradition, so the nice thing is that this ability to share with others comes rather naturally to me. Sean's resources, however, have given me a great deal of confidence and direction in how to tackle the continued and growing interest from colleagues. (I thought it would be a few sessions, then bam!- done!, but 4 months later, and 60-70 attendees each session tell me there continues to be a need. Looking forward to learning more from all of you!
  9. 1 point
    Hi Gillian! Yes I have read this book. The main takeaways I discovered are that we must acknowledge what our window of tolerance is in our day to day life in addition to tracking this during meditation as well as the following: Here are some helpful tips when someone is in a state of disregulated arousal: Muscle tone extremely slack (collapsed, noticeably flat affect) • Muscle tone extremely rigid • Hyperventilation • Exaggerated startle response • Excessive sweating • Noticeable dissociation (person appears highly disconnected from their body) • Noticeably pale skin tone • Emotional volatility (enraged, excessive crying, terror) Also, it’s suggested to “apply the brakes” when any hypoarousal (anxiety, panic, traumatic memories) occurs. For example: Open one’s eyes during meditation practice. • Take structured breaks from mindfulness practice (e.g., walking, stretching, unstructured time). • Take a few slow, deep breaths. • Engage in a soothing form of self-touch (e.g., hand on heart). • Focus on a resourceful, external object in one’s environment. • Engage in shorter practice periods. Unfortunately I have one client that reaches her window of tolerance unexpectedly and these tips only slightly help. For example, she will meditate and feel profoundly quiet inside and relaxed but then seemingly out of nowhere she will experience extreme nausea and experiences a panic attack. I am a mental health therapist so I am also helping this client reprocess old trauma with EMDR and TRE in a safe way but she really enjoys mindfulness meditation too. If anyone has any resources on this it would be so appreciative! So far we have “put on the brakes” when needed and shortened practice sessions. I would love to learn about new tools in situations like this if you have any to offer. Thank you!
  10. 1 point
    I find visualizations helpful- breathing into the difficult emotion, imagining a calming, healing light growing around the emotion tends to reduce its power over me. I've also been playing around with a "popping bubble" visualization (with the emotion or the physical pain being a bubble that is popped by breath) but not finding it AS helpful... just offering as a suggestion!
  11. 1 point
    Before I get out of bed, I think of three things I'm grateful for; I send thoughts of lovingkindness to three people (I try to include someone I find "difficult"), and I do what Shauna Shapiro recommends: laying a hand over my heart and saying, "Good Morning, Lena!". It's a nice, several-minute way to start my day.!
  12. 1 point
    I am offering an online program for school principals/teachers. I would like to be able to make it be accredited so that principals or teachers can get credit towards their continuing professional development. Does anyone have any idea where to start with this? Thank you! Mike
  13. 1 point
    Yes, I am in the US. There are state organizations but I don't want to be certified state by state. I'm still researching and hope to find out something soon. Thanks Gillian!
  14. 1 point
    Hi Gillian Thank you for the warm welcome. I am very happy to be part of this community as I grow my Mindfulness practice. Tracyavon
  15. 1 point
    Good morning and Happy Friday from NYC!! My name is Tracyavon (pronounced tray-cee-ah-von) I am super grateful to be part of this community. Tracyavon
  16. 1 point
    So this is directed to anyone in the community who might have useful insights. I have some clients at the moment who have become increasingly anxious due to covid. I plan to suggest some mindfulness practice to help but I was wondering what specific mindfulness exercises people have used and found to be effective when it comes to helping with anxiety. Thanks in advance for your sharing.
  17. 1 point
    That's wonderful Mark. Thank you for sharing! I think for myself, one of the greatest gifts mindfulness has granted me is body awareness. It's really helped me to understand the interconnection of mind and body and the power of simply being aware of body and breath. I've also become much more aware of the way that emotions present themselves in my body, which is a great tool for me to be able to be more present with the fullness of my experience.
  18. 1 point
    Hello Tracyavon, welcome to the forum. Looking forward to hearing your thoughts about mindfulness.
  19. 1 point
  20. 1 point
    Can someone point me at the “Eating Mindfully” and “Eating Meditation” practices that are a part of Lesson 1: What is Mindfulness? I found a “Mindful Eating” practice but not “Eating Mindfully” or Eating Meditation”. I also can’t find the appendix. ”Let us take the practice of mindful eating deeper with the exercises that are located in the appendix. You will find two exercises: Eating Mindfully and Eating Meditation. Try each in your own practice. Select the one you prefer to use in your teaching”
  21. 1 point
    I came across this poem by Rumi this morning and thought I'd share it here as it goes hand in hand with welcoming difficult emotions: The Guest House Translated by Coleman Barks This being human is a guest house. Every morning a new arrival. A joy, a depression, a meanness, some momentary awareness comes as an unexpected visitor. Welcome and entertain them all! Even if they’re a crowd of sorrows, who violently sweep your house empty of its furniture, still, treat each guest honorably. He may be clearing you out for some new delight. The dark thought, the shame, the malice, meet them at the door laughing, and invite them in. Be grateful for whoever comes, because each has been sent as a guide from beyond. https://www.scottishpoetrylibrary.org.uk/poem/guest-house/
  22. 1 point
    This is the concentration practice I give to students early in the series of classes I teach. I’m posting it here to receive feedback if anyone has thoughts about how it might be improved. - - - - The ability to concentrate is fast degrading in the human species. According to studies conducted by Microsoft, the average human attention span in 2000 was 12 seconds. In 2013 it was 8 seconds. In 2017 it was 7 seconds. To put this in perspective, the average attention span for a goldfish was consistently 8 seconds. This practice will help you to remember how to concentrate. Practiced consistently, it will increase your attention span. Exercise 2.2: Concentration “By developing the practice of concentration, we develop our capacity to integrate related thoughts, facts, and information into a structural framework that reveals a deeper, more synthesized meaning than that which is immediately apparent to the superficial or unconcentrated observer.” —JOEL LEVEY The three parts of this exercise can be performed as one continuous flow or, when you have limited time, you can choose to do just one part. Sit on a straight-backed chair, with the spine straight but not rigid, and the head facing forward. Inhale a three-part breath deeply and slowly, then exhale slowly, releasing tension. Note how breathing sweeps thought away. Then return the breathing to normal. Try to keep the body still during this exercise. Part 1 Place a clock or watch that has a second hand in front of you, or sit with a clear view of a clock hanging on the wall. Now bring the attention to the second hand as it moves around the circle and hold the gaze there. This may sound deceptively simple, but it’s actually very difficult for many, if not most, people in our busy modern world. It’s likely that your awareness will quickly wander away from the second hand. Note how often this happens—it may surprise you. When you notice that your attention has drifted away—a conversation in the head, making a list, or internally listening to a song—gently return the attention to the second hand, as often as you need to. It may be helpful to note the difference between hearing and listening when sound distracts from attention. Do this for 5 minutes. Tests have shown that people who are new to this practice usually have difficulty managing their mind in this way for even four non-distracted seconds. When you can keep the attention focused on the second hand for five minutes with only a few or no distractions, begin practicing for ten minutes. Some people are able to do this for an hour or more. Part 2 Close the eyes and bring the attention to the nostrils. Specifically, focus on the sensations around their edges, and within the nostril cavities, as air flows into them and back out. Keep the attention there. Don’t modify the breathing in any way; just observe its natural flow. When you become aware that thoughts, sounds, or bodily sensations have distracted you, gently bring the attention back to the breathing sensations at the nostrils. Do this for five minutes (use a timer if you have one, but don’t become dependent on it). Part 3 Check your posture to make sure that you are still sitting upright, with the spine straight but not rigid, and the body relaxed. Keeping the eyes closed, bring attention to thoughts, feelings, and bodily sensations. When observing thoughts, simply let them be … don’t get involved in them. Don’t rate them. Don’t try to apply a remedy to them. Don’t try to get rid of them. Note their appearance and the conventional name for them (e.g., planning, worrying, remembering, list-making, judging, fantasizing), and let them go. They’ll go on their own; there’s no need to make them go. As you become more familiar with this practice over time, you’ll observe that what you name is actually a process that has stages. That is, you’ll come to observe their appearance and the disappearance, their rising and falling away, as you identify them and just let them be and let them go. When observing feelings, just note them, conventionally name them (e.g., sadness, anger, impatience, fear), and let them go. Don’t merge with or conceptually embellish them. Don’t give a lot of thought to naming them … keep it quick and simple. If they’re insistent, briefly bring the attention back to the air entering and leaving bodily sensations. When observing bodily sensations, note them, conventionally name them (e.g., itch, pain, tingling), and let them be. Gently resist the urge to shift position or scratch. Remain still and focused. Do this for 5 minutes. It’s beneficial to consistently set aside quiet time to do these three parts as a flow. With continued practice, they’ll begin to merge, but don’t push it … just let it happen naturally. They can also be done individually when we find ourselves in stressful situations, such as at work or in an uncomfortable social situation. Choose one part of the exercise and do it quietly at your desk, or excuse yourself and do one in private. These exercises have the effect of strengthening our ability to let go of the habit of letting ourselves be distracted, which helps us to more directly acknowledge place and event, free from abstraction. The practice of concentration won’t change the circumstances of life; it will change our relationship with them. Life is always uncertain and full of distractions but we don’t have to be unconsciously dragged around by them. Cultivating concentration simply helps us to focus and be present. This practice of concentration is the foundation for a more advanced exercise we will look at in the next lesson: contemplation. - - - -
  23. 1 point
    Hi I'm Mark and I hang out in Melbourne, Australia. Currently I am working through a quiet transition from corporate life into the world of personal coaching. I enjoy studying Eastern philosophy such as Buddhism and Taoism along with Positive Psychology, Neuroscience, Sociology and I guess any of the other "ologies" that help shine a light on what makes us tick. Mindfulness sits at the core of my coaching philosophy and so this is a great place for me to expand my awareness and practice so that I can further develop ways to help others. When I'm not buried in the topics above I attempt to play my guitar and uke, cook great meals with my wife, dance in the kitchen, sing in the shower, travel and write. I am extremely grateful to Sean and the team for the quality of content available here and look forward to touching base with you all at some point in the journey. Peace and love, Mark
  24. 1 point
    Hi there, This is Candy, I am now a housewife and used to be an elementary school teacher. I am also a Somatic Experiencing Practitioner (SEP). I started my own mindfulness practice about 6 years ago. Lots of intense emotions and feelings were touched during my own practice. Though it's not easy to be with them, my life keeps transforming all these years, so it's all worth it. About 2 years ago, I started to think of sharing mindfulness practice with community. To me, supporting people to heal from trauma is very important and I found mindfulness can help a lot in the process of healing. I've bought a few books regarding mindfulness teaching, however they don't equip me well and makes me feel confident to teach. A few days ago, I came across a Facebook post regarding this mastermind and it looks to me that the content here would help me out with planning, organising and sharing mindfulness practice with others. So, I decided to join this mastermind. I've started watching two videos, reading three articles and reflecting using the workbook. I found all of the content that I've exposed so far has helped me deepen my own understanding and practice of mindfulness. It made me feel that it's possible to try teaching mindfulness in the near future. I'm still very excited to learn, unlearn and relearn in this mastermind community. I'm looking forward to see my way appears when I am starting to walk out the way. Thank you very much!
  25. 1 point
    One of my practices when engaging in social media is to not respond on the spot when I read friends’ posts or comments in groups. I generally go back and respond the next day so that I’ve had time to really think about what was said rather than just reacting to it.
  26. 1 point
    Thanks. I'm in the process of building out the site and getting closer to launch. As soon as it does I'll definitely share.
  27. 1 point
    I'm Bryan from Texas. I'm a writer, poet, and sometimes artist (in addition to my everyday job). I've been practicing mindfulness meditation for a while and I'm looking to deepen my own practice as well as expand my writing and teaching of mindfulness, with an emphasis on practical and everyday application of mindful awareness. I'm glad I found this resource and community.
  28. 1 point
    I started practicing mindfulness and meditation six years ago. At the time, I was racing triathlons and was training for my first Ironman. The stress of work, starting a new job, the uncertainty and fear of the unknown about completing something like an Ironman, the mental fortitude it takes to train and race, along with the extremely high volume of training (I was training 45+ hours a week, 7 days a week) in addition to my daytime job and whatever social and familial commitments I could squeeze in, were taxing on me mentally and spiritually. I knew about meditation and felt like it could be beneficial, but I was so busy and active, I didn't have time to fit in a regular practice. The I read Rich Roll's book 'Finding Ultra', and one of the things he described was using his long runs and rides as active meditation. I started doing that and it was truly transformative. My long runs (12-18 miles) and long rides (40-60 miles) became wonderful meditations. It has such an effect on me that I made meditation a daily part of my training. Ever since, I've been especially interested in forms of meditation that are beyond the cushion and finding ways to maintain my presence and awareness in all aspects of my life.
  29. 1 point
    Hi Candy, Welcome to the forum. I also have a background in somatic therapy. Peter Levine, the creator of SE, was one of the instructors in my Somatic Psychology grad program. I hope you’ll share your knowledge and experience here and in the course comments re: integrating mindfulness and somatic sensing.
  30. 1 point
    Hi Bryon. Looking forward to hearing about how you vision practical and everyday application of mindful awareness.
  31. 1 point
    For a number of years I was a hospice volunteer. The people who have inspired me most have been those people who effortlessly, calmly and attentively, with a smile, vanished like morning dew on a leaf as the sun ascends.
  32. 1 point
    A few tips I wish I would have known when starting: - chill ... its a practice and practice takes a lifetime. - there is no destination ... we don’t at some point arrive at a finish line to be forever and fully mindful from that point on. We can minimize distraction and reactivity but they come with the experience of existing in a human body with a mind that tends toward wild in an insane culture that exploits the mindlessness it purposefully manufactures. - when mindlessness is dominating the personal experience of existing, pause and direct the attention to the edge of the nostrils and the sensations caused by the river of air rhythmically ebbing and flowing thru them. Just sense the ebb and flow until the mind quiets and then return awareness to the practice.
  33. 1 point
    I’ve trained to just observe and note the somatic / feltsense movements that precede and activate emotions as they occur and as they do what they do: generate, peak, degenerate, dissolve and pass ... without merging with / identifying as / wrapping up in / conceptually embellishing them. Emotions are important gauges and indicators that we can learn from without being dragged around / under by them.
  34. 1 point
    Hi Sandra, You’re making more progress than I am. How did you make a separate document? Are there individual documents somewhere for each section of the workbook?
  35. 1 point
    I’m Jeff, from Earth. I’m a digital nomad, currently stuck in Southern California until international flights resume so that I can return to Southeast Asia. I’m a couple of blinks away from 70 years old, an artist, writer, teacher and former psychotherapist with M.A.s in Clinical Psychology and Somatic Psychology. My work is informed by 40 years of committed Dharma practice, extensive wilderness retreating, Classical Five Phase Chinese medical philosophy, mythography and oral tradition, and by modern science. My Dharma orientation is both conservative and unconventional, naturalistic, rooted in classic Theravada, modern Vajrayana and Dzogchen. I understand mindfulness as a practice of ‘remembering’, consistent with classical texts, rather than the very modern Western interpretation of mindfulness as a state of heightened ‘attention’. Remembering is a radical act that serves to radically clarify what and where we actually are. This clarity is powerful medicine that works to dissolve pathological alienation ... a very modern pandemic madness ... and cultivate organic sanity. In this age of uncertainty, mindfulness ... remembering what and where we are, and how we and where we are actually work, is critically important. My goal in this program is to refine my presentation of mindfulness in order to more skillfully present it to students as a survival skill as we face runaway climate chaos, runaway species extinction, a crumbling civilization and human existential crisis. I’m also looking forward to discovering how others are applying mindfulness in their professional and personal interactions.
  36. 1 point
    Hi Paul, Nice to connect with you! Death is such a challenging experience, partially I think because we haven't developed a way of mindfully discussing, experiencing, and relating to it in our modern culture (of course loss is also a very real source of grief, but it is made harder I believe when we don't hold it in our awareness as a collective). I have listened to a few Alan Watts meditations on the idea of death, which have been very powerful for me. However, it is hard to say if that is the right sort of thing that would be well suited for your friend. Depending on this persons present state and experience with mindfulness and meditation, I think anything from simple breath awareness to mindfulness of emotions to talks on death (such as Alan Watts offers) could be of benefit. Without knowing the person, it is hard to say what is most appropriate. I do like this one by Alan Watts, though cannot say that this is the best option for someone in the midst of grief. It could be interesting for you to listen to though. I also find Tara Brach's meditations and teachings to be incredibly soothing. Not necessarily related to death, however, but she has a wonderful way of compassionately creating space for the human experience: https://mindfulnessexercises.com/teacher/tara-brach/ Now, this is not a meditation, and I haven't actually read the book, but I have heard wonderful things about this book by Pema Chödrön: https://www.goodreads.com/book/show/687278.When_Things_Fall_Apart
  37. 1 point
    Hi Gillian. I am a person who really struggles with the reality of death. Whilst I love the thought of past life and an afterlife the reality is that we only really know one life - the one we're in right now. So we've got to really make the most of the one we've got, right? That's my mission at least. I have been fortunate to not yet experienced the passing of someone really close to me yet, so I cannot fully appreciate the depths of bereavement. However, literally in the last week someone reached out to me for support relating to the bereavement of their father. She hasn't ever been able to move on and get over it. I'd love to help her with some guided meditation so if you have any tips or can point me in the direction of resources you are aware of that can help her, I would be grateful. Stay safe and well in the meantime Paul
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