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In my opinion, Thich Nhat Hanh and The 14th Dalai Lama are the two most important and wise teachers of mindfulness, meditation, compassion, and Buddhism in the 21st century. Building from the earlier parts of this post, prepare your intention for formal walking meditation practice. My last post dealt with various mindfulness-based practices and skills that may help to reduce created suffering due to excessive worrying. Recently Tricycle Magazine presented five other practices that may be helpful in reducing secondary suffering related to compulsive worry. Teacher Gil Fronsdal recommends that we practice more and more metta, loving kindness meditation. The Sri Lankan monk, Bhante Henepola Gunaratana, recommends that we practice more and more vipassana meditation (insight meditation). Insight meditation teacher, Peter Doobinin, recommends that you do much more walking meditation. In Mindfulness-Based Stress Reduction practices Hatha Yoga has been used as part of the recovery process from both psychological and physical suffering.
For more information refer to The 14th Dalai Lama (Tenzin Gyatso), Khonton Peljor Lhundrup, and Jose Ignacio Cabezon (2011). Tips for Improving Your Mindfulness Practices The following practices may improve your mindfulness skills. Inner Workings of Self-Medication Process   To continue our discussion about the self-medication process we will first turn to the human brain. A Dark Night with Saint John of the Cross The writings of Saint John of the Cross offer a special viewpoint about the suffering of souls, suffering souls on their way to unity with the divine.
Our Brains React to Worry According to research by The American Psychological Association in 2015, some of the core sources of severe stress reaction for Americans are: financial problems, job-related problems, family problems, and health problems. Today’s Troubled World Needs More Self Compassion and Compassion This is an interactive activity on contemplation between your executive brain, your conscious mind, and your emotional brain areas.
Using Meditation, Yoga and Breathing… You can Anchor your Choice Making A key outcome of serious practice is  that you now reduce auto-pilot reactivity to people, places, things, emotions, sensations, craving, and memories and at the same time notice your mind CAN BE in charge of your brain-body reactions. Making Boundless Space for Your Emotional Dragons In the past I have offered posts about radical acceptance and ways of dealing with your personal dragons or demons. Overcoming the Hindrances of Ill-Will and Aversion Although regular daily practice and sincerely following of The Eight-Fold Path in one’s life may be the best ways to overcome various hindrances, there may be some additional practical suggestions to consider on the path. One concept which mindfulness can help with, is the whole area of forgiveness – especially in relationships. Something serious has happened that has broken a cherished assumption about the relationship; an assumption that has survived intact up until now. Such occurrences cause significant instability within the relationship and can cause harm both to the offended, but also to the offender. Traumatised partners – the ones that haven’t already upped and left – want or are stubbornly determined to fix the damage that has been done to the relationship. Mindfulness as defined by Russ Harris in “The Happiness Trap” is: “the conscious bringing of awareness to your here-and-now experience, with openness, receptiveness and interest”. However, that anger can be very detrimental if you are trying to fix the relationship and move forward with it.
If you have left the relationship, then the only person being hurt by the anger – is the person with the anger. Being stuck in the past beyond the time when doing so would be useful (and as part of treatment), to continually seek revenge or to injure your partner, would also not be beneficial when trying to fix the relationship.
Shinzen Young in his publicly available works on mindfulness discusses the CCE of Mindful Awareness. Sensory Clarity (the ability to keep track of what you are actually experiencing in the moment). Mindfulness reduces sensory overload by allowing a person to ignore sensory challenges, or to at least break them up into more manageable pieces. It allows a person to experience what is actually happening, not what seems to be happening.
Finally, mindfulness allows for the lubrication of the sensory machinery; it allows it all to happen.
To reconcile is merely to stay together, some say provisionally, with the aggrieved partner accepting the fact of the break in trust and agreeing to stay in the relationship on proviso it does not happen again (Bagarozzi, 2008). McCullough, Worthington and Rachal (1997) say that forgiveness is a modification in the motivational state of both partners (to not hurt each other anymore, to be more caring about the other’s needs) leading to a decrease in relationship-destructive behaviour and an increase in relationship healing behaviours.
Also remember that you may be able to forgive, but you don’t have to continue with the relationship. If trust has been broken in your relationship, or you would like to find out more about mindful forgiveness, I welcome you to make an appointment with me.
David is a Clinical Psychologist, with a keen interest in working with older people and their families. Mindfulness for Pain ManagementDid you know – Mindfulness Meditation can be helpful in the management and relief of chronic pain? One of our Psychologists, Dr Amanda White, was recently interviewed by the About Pain website.
To make an appointment with Amanda to learn how Mindfulness and meditation can help with your chronic pain issues, you can book online, or with any of our Mindfulness psychologists, by calling 1800 877 924. But breathing is so vital to our wellbeing, that we really do need to give it our attention. In the aftermath of so many mass shootings, there are practical political and social things we can do.
The mass shooting yesterday in San Bernardino—at a center for people with disabilities, after a morning holiday party—piled pain on top of pain.
This latest shooting, coming on the heels of one last week in Colorado, became the occasion for the New York Times to tally up the dead and wounded from mass shootings so far this year.
Affective neuroscientists—who study how emotion works within our mind and body—talk about deep resources of energy that we hold inside ourselves, ready to be brought to bear on any situation. But we also allocate those inner resources in ancient, ingrained habits of self- and group protection.
The motto at Mindful—“taking time for what matters”—is one we share with a rapidly growing community of people in all walks of life who care about mindfulness, awareness, kindness, and compassion, and who believe—in the face of very challenging evidence like we’re facing today—that human beings are inherently mindful, aware, kind, and compassionate. When we talk about taking time for what matters, nothing matters more than how we channel and pattern and nurture and develop the vast resources of energy within.
We can be compassionate first toward ourselves, and then to those immediately around us, and so on and so on. Nothing “matters” more than how we spend the vast store of energy bequeathed to each of us. As we seek to allocate the resources in our hearts and minds, compassion seems to be the best compass to follow, asking ourselves to act with the greatest care for the benefit of others and wishing that others may do the same. Companies world wide have discovered the incredible results involved with mindful mediation and are incorporating meditation and mindset development into their human resource toolbox.

Increases in  productivity; leadership skills, compatibility towards stress, and physical health have been the results of their continuous use of mindful mediation with their employees. According to Professor Mark Williams (2011), Oxford University “Mindfulness is a translation of a word that simply means awareness.
In simple terms, embracing a mindful meditation is broadening your bodies awareness of how you absorb the information around you and how you react to it.
Step 3: Take deep breaths in through your mouth and exhale slowly through your mouth, making a quiet hum when you exhale. If you practice mindful meditation a minimum of 15minutes a day you will see a change in you emotional, physical and mental health. Would you like to learn how you can obtain even more freedom from corporate jobs by becoming your own boss?
Click the button below to be directed to our website and join a team of like minded entrepreneurs, that will help teach and train you as you obtain financial freedom! Attention and concentration on the breath are common practices to attune meditation capacity. Caution: Although it is rare, some people may become anxious when trying to do breath practices. Sit in a comfortable position, either lotus style or in a straight back chair, or use a stool to sit on with your knees on a meditation mat. Since mental activity (thoughts in the past or future – or even in the present) is often a common distraction in meditation practice, it may be helpful to count to ten for ten breaths. Practice these four breathing meditation, and if you like one best – do that one for the fifth. Looking at Early Judeo-Chrsitian Meditation Practice An early description of enlightened liberation in Buddhist meditation practice reads like this: Birth is destroyed, the spiritual life has been lived, what had to be done has been done. Tonglen Meditation or Giving and Taking I have added various posts about many compassion practice.
A major part of suffering comes with the inability to shift unhelpful, negative focus on troubling thoughts and feelings. Mindfulness Practices to help Reduce Your Worry & Suffering My last post dealt with various mindfulness-based practices and skills that may help to reduce created suffering due to excessive worrying.
Brain Habits –  Helpful Vs Unhelpful Nora Volkow, MD, Director, National Institute on Drug Abuse ( video below)  has noted that people suffering from addictions may experience some dysfunction in in brain areas related to personal motivation, reward recognition, and inhibitory controls.
Mindfulness Practices for Expanding Acceptance Mindfulness and contemplation can be great allies in our struggle to better understand each other.
The True Nature of Phenomena Here I will present common steps in the process of vipassana meditation. Mindfulness-Based Emotion Regulation The following emotional regulation practices (also called emotional balance skills) have been supported by over 2500 years of mindfulness training and current psychological research on human emotions. Reminders for Your Psychological and Physical Health If you desire to be more compassionate with others and with yourself, remember the following. So Many Ways to Self-Medicate –  It Just Brings More Suffering Very often poor child-parent (child-caretaker) object relations, attachment with care takers, and attunement by care takers negatively impact young children early in their lives.
Expanded Information about Your Compassion Practices and Benefits Compassion Practice Tips and Exercises The Buddha noted that one should not dwell on the past, become too attached to future outcomes, but instead concentrate our mind only on the present moment of our experiences. Pursuit of Happiness – Mindful Happiness Gilbert, a professor of Psychology at Harvard University and the author of Stumbling on Happiness, implies that we make mind-errors in our search for happiness. Growth of Mindfulness Practice in Organizational and School Systems in the US The implementation of mindfulness practices and skills is fast becoming a BIG deal in organizations and schools across the country. Concentration, Contentment, and Loving Kindness I have written various entries on concentration meditations in prior posts.
Cancer is very demanding on the body and the mind.  For many patients, coping with depression and anxiety can be a big part of the struggle for recovery.
The practice of mindfulness includes the intentional cultivation of present-moment awareness in your everyday experiences and setting time aside from daily activity to practice mindfulness meditations. A good deal of research has examined the impacts of both mindfulness-based therapy and mindfulness-based stress reduction (MBSR) on cancer treatment. When your practice of focusing on the breath feels stable, you can expand your attention to include focusing on your body as a whole, your thoughts and feelings or perhaps the sounds around you. If you have the urge to react to physical sensations, such an itch, simply notice the urge and stay with the focus of your meditation. These boundless or infinite space meditations, working with deep absorption and projecting kindness outwardly, may lead to positive changes.
Looking at the world today any aware person must admit the human race is in serious trouble. Strong emotions can be evoked such as anger, depression, resentment, guilt, shame and many other emotions.
They, normally the injured party, often want to be able to forgive or at the very least to move on with their lives.
Being late home, not doing the laundry, getting drunk, making fools of themselves at parties are all mindlessly forgiven. It is going to have to go from mindless forgiveness to more mindful, hard-work forgiveness and it is that type of forgiveness that is unfamiliar. Acknowledging the hurt and the pain is useful, but to be stuck with it beyond where it was useful would not be. This means not suppressing feelings, thoughts etc, and not grasping at emotions and staying with them.
The individual can then actually experience physical body sensations, emotional body sensations, mental images and mental talk separately, rather than tangled up. The betrayed has the most obvious stage to work on, but the betrayer also needs to learn skills and techniques to help them with the forgiving process. The act of forgiving releases youfrom the anger, pain, resentment and many other hard negative emotions that you hold on to – and that continue to cause you harm. Do you want to live in a relationship where one party has proven they can break the biggest of trusts? He strives to provide a safe environment for his clients to explore their issues and, with assistance, develop new techniques which will help them change their unproductive behaviours.
To say that it is sobering and unsettling is a huge understatement: In 209 out of 336 days this year, at least one shooting left four or more people injured or dead in the United States.
If we encounter a strange dog on a dark street, growling and lunging, our fear kicks in and we will bring lots of energy to bear on things very rapidly. They want to take their practice and their understanding into their work and their lives, and not just in the easy places, but also in the places that challenge our inclination to be patient, kind, and caring.
And our compassion can reach so far as to the victims and their families, and also to the perpetrators of violence, to contemplate the deep pain and fear that can cause them to act so inhumanely and the damage they’ve done to themselves and their families through violence.
He is editor of, and a contributor in, The Mindfulness Revolution: Leading Psychologists, Scientists, Artists, and Meditation Teachers on the Power of Mindfulness in Daily Life (2011). General Mills, Apple Computers, Target, Deutsche Bank, Raytheon, Reebox, Hughes Aircraft, Starbucks, Xerox, IBM and Aetna International are just a few among the 44 major corporations that are adopting some form of meditation according to Mindfulnet.org website.

Our attention is hijacked by our thoughts and emotions, by our concerns, by our worries for the future, and our regrets and memories of the past. Utilizing simple breathing techniques a person can control ones own emotional, and physical state of being. This stability will allow you to function at work or in the home more productively and efficiently.
Mindfulness is an effective technique for decreasing anxiety and stress, improving working memory, and reducing emotional reactions.
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Author Anthony Quintiliani, a licensed psychologist with more than 35 years professional clinical experience, casts a wide net into the personal, clinical, and societal causes of prolonged human suffering and unhappiness in his book Mindful Happiness.
One key reason for this expanded interest is the impact of mindfulness on organizational and school climate.
If you are using a chair, sit in one with a straight back with your feet flat on the floor or a bolster if your feet don’t reach the floor. If not, keep your eyes open, positioning your head straight ahead and then lower your gaze to a spot on the floor. After experimenting allowing the sensation to be present without changing, if you feel you need to move, then do so with awareness. She has a background in nursing, health education, health and wellness coaching, and stress management. You may walk alone, with others, or imagining others are with you (ancestors, friends, people you love, the Buddhas, etc.). No effort involved normally, just give it a week or two and hey presto forgiven; probably not forgotten though.
The aim is to have a happier life that assists people reach their relationship, personal and life goals. There are practical things that can be done in the political and social realm, and those are not insignificant, but that still leaves us to deal with what’s going on in our hearts. We see our dog panting and wagging her tail, looking at us with wide eyes, and from somewhere inside good feelings well up. A kind and generous love can spread, and so can a possessive fearful desperate form of love. Research from the Center for Investigating Healthy Minds, and other places, has shown that compassion is something that can be trained.
He is also the co-author of The Rules of Victory: How to Transform Chaos and Conflict—Strategies from the Art of War (2008).
So how do we continue to rise in our leadership roles without suffering the consequence of the stress that the business world brings? It’s knowing what’s going on inside your mind and body, and what’s going on in the outside world as well.
Mindful awareness is about learning to pay attention, in the present moment, and without judgement. Then bring full concentration to how your heart and belly feel when you breath slowly and deeply. 1) It will be helpful not to have strong conceptual intention about your goal of attaining insight.
Through present moment, nonjudgmental awareness, the body and mind access internal healing resources. Mindfulness programs can potentially play an important role in the treatment process by helping people learn ways to focus and calm their mind, and live more fully in the present moment so they can better manage difficult thoughts and difficult feelings. If you sit on the floor, you may want to sit cross-legged style with a thick cushion to raise your buttocks. Having completed her certification training in Mindfulness Based Stress Reduction (MBSR), she is qualified to teach the 8-week program created by Jon Kabat-Zinn.
Pay attention to your feet touching earth and the movement of your legs lifting, placing forward, and landing on the earth. Like general regular exercise, these mindful movement routines tend to lubricate the body (tendons, joints, etc.), improve strength (muscles), enhance resiliency (sticking with it for reinforcement), perhaps modify neurotransmitters, change breathing rate and depth, produce cognitive distraction from negative thoughts and emotions, lead to bodily stimulation and later relaxation, as well as improve attention, mindfulness, and concentration.
Are you staying just because there is nothing else on offer, and it is easier to stay than to go? Similarly, if we perceive ourselves to be wronged or cheated, the energy of anger can reach a fever pitch. Anger can take the form of righteousness and justice, but it can also form itself into a deep wellspring of hate. And while we don’t yet have research that measures the infectiousness of compassion, we know from our own lives how emotional energy can spread. In four 1.5 hour classes throughout the month of February, you will learn how to relax your body, use your breath to focus your thoughts, and create a more compassionate outlook on life.
Either way, the point is to embody the wakefulness that you are cultivating through mindfulness practice and in a position that you can maintain for a while. Each time you notice that your mind has left your breath, take no responsibility for its wondering. Pay close attention to the feelings in the body – lifting the leg inhale then placing the leg on solid earth exhale.
Since we have no independent origination, and since we are subject to all forces tied to cause and effect in NATURE, Marcus tells us to deal with our tasks in a diligent manner – but a diligent manner including dignity, sympathy and dispassionate justice. It’s a pathway we follow again and again when we encounter our pet, so much so that even when she rips a favorite shirt to shreds, that good feeling soon overwhelms any feelings of anger and resentment.
These emotions, and others we tend to label as negative, can go way beyond self-protection. Naturally, these kinds of feelings are mutually nurtured in our relationships with all sorts of people in our lives. As we well know, when they get out of hand, they become a means to steamroll everything and everyone in our way. If you notice that you are judging yourself during this process, you can let go of that judgment.
Allow yourself to forget the past and the future – the past cannot be changed, and the future gives you little control over it. PRIVACY DISCLOSURE: Baptist Health has engaged EventBrite an unaffiliated company to provide a convenient event scheduling and processing service for our patients.
Hold strong gratitude for your walk, and appreciate all aspects of this meditation practice.

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Comments Mindful meditation with music

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