Remain mindfully aware of the reactions your mind and body experience regarding the activity of your inner self-critic in dealing with day-to-day life stressors.
Carefully note the fluctuations in your self-esteem inner experience in reaction to the destructive rampages of your inner self-critic. Make a list of the cognitive and affective content that are the consequences of your negative emotional experience with your inner self-critic. When the thoughts, images and emotions come up regarding what is NOT ok with you, use your imagination to paint over them with your favorite color. When you encounter these negative introjects, use your imagination to make them smaller in size so your mind’s eyes see less mass. When you encounter these painful inner experiences, use a split screen technique to place the negative in one section and an opposite positives YOU DO POSSESS in another section of what you see with your mind’s eyes.
Radically accept what you cannot change, but work very hard on changing what you can change. Forgive yourself for all past actions that have resulted in you experiencing shame or guilt.
Foster positive relationships where there is mutual social and emotional support, and discard those that are negative and unhelpful for you. If you are in psychotherapy make self-esteem improvement a part of that process, and encourage your helper to measure the outcomes over time. Learn about and practice self-compassion when you suffer from the voices of your inner self-critic. Practice more positive psychology: random acts of kindness, gratitude lists, generosity, being kind to others, paying more attention to positives, etc. Practice active participation in the present moment, which is the only moment of experience you have direct emotional control over.
Learn and practice self-soothing and emotion regulation skills from Dialectical Behavior Therapy. Learn about and practice using your core values in your own life experiences (Acceptance and Commitment Therapy). VOW to pick 10 things to practice, and practice them one by one for ten full weeks – one practice per week. The polyvagal theory (S.Porges) and polyvagal functions are complex, highly important, evolutional processes with powerful influences on human survival, overall physical health, and emotion regulation.
I have one caution: Be sure to do a basic polyvagal test before initiating breathing retraining, especially deep, slow, abdominal breathing practices.
Ask: “Have you ever experienced serious negative outcomes when doing deep, slow abdominal breathing? If both you and your client are successful in phased-in breathing retraining, continue the process by slowly extending the time duration in breath retraining for abdominal breathing (as a first breath skill).
Continue the breathing retraining program, slowly moving to more complex and more powerful breathing techniques. 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. According to scripture, the Samaritan woman was told to become one with the breath of her spirit and the spirit of the breath. Now as you breathe, invoke the name, and make an image of the face of who you believe in – allow the sacred presence to enter your heart. Practice using your inner chant of the name to awaken your heart – BE in the light and BE in the peace! Stay steady and deep as you meditate in transcendence of the universe and all the 10,000 things.
Reports from various MRI and self-report measure studies support the proposition that your brain changes (neuronal plasticity) when you practice meditation on a regular (daily) basis. Begin with a brief period of loving kindness meditation, then shift into a brief self-compassion meditation dealing with personal suffering you have experienced – suffering you know other people have also experienced. Now with calming breath, continue with loving kindness and compassion for specific people you know, then to specific groups, ending with suffering that all people experience in life.
Continue to practice, but now work on reducing the perception of space between you and others who suffer. Allow yourself to move your perception BEYOND your personal experiencing of the SELF, your self. Drop your self-cherishing and self-centeredness as you work very hard to expand your authentic caring about other people and their happiness.
You have probably experienced some reduced perceptual energy as you cultivate moving gradually toward emptiness of self, emptiness of mind, emptiness in general. Experience the flavor of being in a boundless compassion as you experience moving BEYOND your physical mind and physical body.
Imagine experiencing (without self conceptions) compassionate movement toward and into the sphere of infinite space. Being well on your way into emptiness, experience sympathetic joy for others with good fortune. Being even more on your way into emptiness, notice the experience of deep equanimity – moving closer to the sphere of nothingness.


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.
Many Benefits of Mindfulness and Vipassana Meditation The Dalai Lama (Gyatso, Tenzin), the world leader of Tibetan Buddhism, and Paul Ekman, the world famous Psychologist of human emotions, have teamed up to discuss how to use mindful emotional awareness skills to become more emotionally balanced and compassionate. Anahata – Heart Chakra Meditation Practice Rumi noted that to reach the sky we must use our hearts. The Nine Bow Ritual for Those You Respect Deeply The Nine Bow Ritual is a simple practice of deep respect. The Holy Year of Mercy Like the Fourteenth Dalai Lama of Tibet, Pope Francis in The Church of Rome, is sharing his opinion on compassion and mercy in life. What is Mindfulness  – The Nature of Mindfulness This is an expanded second post on the nature of mindfulness. 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.
Mindfulness, Movement, and Meditation Practices Meditation Master Thich Nhat Hanh offers some of the most helpful mindfulness, movement, and meditation instructions available today. 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. 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. Tonglen Meditation or Giving and Taking I have added various posts about many compassion practice.
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. Tips for Improving Your Mindfulness Practices The following practices may improve your mindfulness skills.
Saturdays March 19th - May 7th, 12:45-4pm and Sunday April 24th, 10-3pm**Please read the criteria for the group.
Mindful Way Meditation and Retreat Centre is a not-for–profit Charitable organization BN 83834 7466 RR0001 for women, which provides a sanctuary in which to facilitate the understanding and practice of mindfulness meditation. These groups are offered to graduates of the A-MBCT sessions to support and inspire ongoing integration of mindfulness practice. Join weekly opportunities Mondays through Thursdays to practice secular mindfulness meditation techniques that will increase your relaxation and resiliency.
Melissa Nigrini is an experienced facilitator with an M.Ed in Adult Education and Community Development from OISE, specializing in experiential and participatory adult learning. 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. 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). Reminders for Your Psychological and Physical Health If you desire to be more compassionate with others and with yourself, remember the following. What Consciousness Really Is Considering that we have been to the moon and back, and more recently surveyed important moons of Saturn, science is still a very long way from understanding how the human brain works – and even further away from having a clear, agreed-upon interpretation of human consciousness. Mindful Leadership Skills: How to Lead in Wise Mind Ways Researchers dealing with leadership skills have noted several acquired characteristics of effective leaders.
The Meaning of the Present Moment in Mindfulness & Meditation Many mindfulness and meditation experts have commented on the meaning of the present moment.
I Have Questions Our spiritual traditions have many sources of powerful spiritual origination: Shiva, Buddha, Jesus, Saint Francis to note just a few. Mindful Happiness – Brain on Meditation Reports from various MRI and self-report measure studies support the proposition that your brain changes (neuronal plasticity) when you practice meditation on a regular (daily) basis. Participate in Groups for Meditation, Problem-Solving, and Task Completion Meditation With The Sangha Among regularly practicing meditators and various meditation traditions, the sangha is the social, emotional and spiritual collective that continues to support ongoing serious practice and progress along the Path.
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. Happiness Path  – The 14th Dalai Lama His Holiness The 14th Dalai Lama has suggested, among many other important things, that humans may experience true inner happiness by regular practice on the path to enlightenment.
Advanced Meditation Practices on Perception As the Sutra story goes, the Buddha instructed Ananda to visit the ailing venerable Girimananda, who was very, very ill.
Slowly, graciously, and compassionately make space inside your heart for these not-so-pleasant inner experiences.


Do your best to slowly expand your time in these very helpful and emotionally self-regulating activities. These boundless or infinite space meditations, working with deep absorption and projecting kindness outwardly, may lead to positive changes. Many people new to meditation often confuse the differences between mindfulness or accepted bare attention to whatever arises in the moment and concentration or strong penetrating awareness on one thing without distraction. Liebman Center for Secular Meditation We humans have a unique way of perceiving and processing emotional experiences. Guided learning opportunities for women interested in cultivating engaged awareness of their hearts and minds through mindfulness-based practices, are offered to optimize and maintain their health and well-being. Instruction provided for health care professionals in mindfulness-based modalities in addition to supervision as ongoing support. Join us every Wednesday to practice mindfulness meditation techniques that can help reduce stress and increase resiliency. A meditation practitioner since 2001, Melissa has facilitated mindfulness practices for youth and adults in a variety of contexts and cultures. One key reason for this expanded interest is the impact of mindfulness on organizational and school climate. In clinical populations, polyvagal knowledge and skills may impact stress vulnerability, arousal, heart-respiratory rate, emotional patterns, and cortisol level. If the client’s improvement in emotional regulation requires breathing retraining, you want your client to experience only positive outcomes from the experiences. Here are some noted changes in brain functioning that produce differences in psychological and emotional adjustment – all for the better.
Experienced practitioners have reported mental beauty, positive affective attitudes, kindness, benevolence, generosity, and liberation happiness.
Experiment with letting go of attachment and experience – even perceiving your mind and its actions. Simply click the link below to download the PDF Worksheet;   answer each question according to your personal opinions.
This is an 8 week group program for women interested in learning how to regulate and optimize their mood states through the practice of mindfulness.
She holds a certificate in Applied Mindfulness Meditation from U of T and is currently completing her studies in Mindfulness Based Cognitive Therapy.
You may walk alone, with others, or imagining others are with you (ancestors, friends, people you love, the Buddhas, etc.). Vagal implications involve everything from complex cardiac functions (life or death) to more discrete aspects of attention, motivation, feeding, communication, emotion, vocalization, and the entire muscle array of the human face, head, throat and neck.
This list will focus on the prefrontal cortex (PFC), the center for (among other things) executive functioning. The meditation below also requires that we utilize awakening factors such as mindfulness, concentration, joy, energy, letting go, and tranquility. 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. Hopefully, your practice of this compassion meditation will also reduce your sense of a solid, impermanent self as it leads you to experience the sphere of infinite space.
These sessions are provided on a drop-in basis, and students are welcome to attend any session throughout the year. 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. Caution: If at any time you experience the discomfort of extreme dissociation, decide whether to continue or stop. SUPs scores are also 0 to 100 but this time it measures subjective units of pleasure in the client’s experience. If you feel that you desire the company of another person, invite a supportive meditator to share this experience with with. The following meditation is based on the Chinese Agamas, especially the Samyukta Agama as presented by Bhikku Analayo. Allow yourself to forget the past and the future – the past cannot be changed, and the future gives you little control over it. Hold strong gratitude for your walk, and appreciate all aspects of this meditation practice.




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  1. 17.11.2014 at 22:20:48
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