Blog · Mindfulness Exercises
1,271 articles for daily practice, teaching mindfulness, meditation scripts, worksheets, and evidence-informed learning.
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If you have ever had a poor night’s sleep, you know just how important our hours of deep rest really are. Not getting enough good quality sleep can impact how we show up in the world. Our mood, our emotions, our work, and our relationships are all areas of life that are impacted by the […]
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Teaching mindfulness starts with your own practice, but learning how to teach mindfulness requires a clear and practical approach. In this guide for beginners, you’ll learn exactly how to teach mindfulness step by step, including what to say in your first session, which exercises work best for beginners, and how to guide others with clarity […]
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Mindfulness is a personal practice that sends ripples into the world around us. In other words, even though it is often considered an inner practice, the impact it has on our thoughts and feelings go on to impact our outward actions. What is internal becomes external, which is in essence how mindfulness can change the […]
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Though its roots are ancient, mindfulness practices are growing in popularity throughout our modern world. More and more people are starting to realize that in order to heal and to grow, one must start to look within. This growing interest in mindfulness, along with the science to back its efficacy, is why many therapists are […]
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Coaching and mindfulness are two distinct things. The first is a process that supports an individual to reach their full potential whereas the latter is an invitation to open to ‘what is’. Despite this difference, coaching and mindfulness can be put hand-in-hand, which is why many health and wellness coaches are exploring ways of incorporating […]
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The world is changing quickly, and as it does, so do the ways that we live, work, connect, and teach. From global pandemic restrictions to the ease of reaching a wider audience, there are a variety of reasons that many mindfulness teachers are choosing to teach mindfulness online. But are online mindfulness classes the same […]
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Our world is in need of a wave of loving kindness. As tension increases across the globe (due to everything from pandemic stress to geopolitical strife and in-between), we can serve our collective wellbeing by coming back to the heart. Loving kindness meditation is one way of cultivating the compassion that we need. It is […]
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Each one of us carries personal bias to some degree. It is a natural cognitive process, but what we do with it matters. When biases are left unchecked, they can lead to discrimination, poor decision making, and unrealistic or negative perceptions, among other things. But what is personal bias exactly? Why do we have it […]
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Our children become adults faster than we imagine they will when they are young. Yet while the transition might seem swift to us, many teenagers struggle as they learn to navigate what this evolution means for them. In today’s modern world, with infinite possibilities and rapidly evolving societies, it is becoming increasingly difficult for our […]
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The road to connection, understanding, and healing is not always easy. In fact, it is often quite challenging and frequently involves difficult conversations. We cannot escape life without having to navigate challenging interactions, so the question then surrounds how to approach difficult conversations. How can we more mindfully and effectively navigate tricky subjects and situations […]
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Wise, intentional leadership is needed now more than ever. As our world becomes increasingly complex and challenging, we need to be thoughtful in the way that we lead, work, and organize ourselves. Mindful leadership is one way of working towards this, but what is a mindful leader and how can we become one? In this […]
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The perceptions we have of ourselves, our lives, and events that occur around us are subjective. On a rainy day, for instance, we might focus our attention on the picnic that had to be cancelled or on the soil that is now receiving nourishment. Where we place our focus will shift the way we experience […]
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Today’s students are growing up in a world that is spinning (metaphorically) faster and faster. While modern advances have made life easier for students in some regards, changes of the 21st century are also increasing stress, uncertainty, and anxiety for many youth. For instance, 61% of college students in 2016 reported to have sought counseling […]
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Many therapists are now weaving mindfulness into the work they do with clients. Since mindfulness is simply the practice of paying non-judgmental attention to the present moment, it goes hand-in-hand with therapy. This type of practice can improve and nourish the relationship one has to whatever they are experiencing. Yet while many therapists are interested […]
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If you are a therapist looking to incorporate mindfulness into your practice, you might have some questions about how to do so. Even if you practice mindfulness yourself, it can be unclear as to how you might share this practice with your clients or patients. Fortunately, there are many ways to explore this. Therapists of […]
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Therapy comes in many shapes and forms. Put simply, therapy can be understood as a treatment that helps someone to feel better, to grow stronger, or to heal. Therapists use a range of tools and techniques to support those they work with. Regardless of what type of therapy one uses, mindfulness can be interwoven into […]
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The workplace is not a place that most people associate with mindfulness. Our work environments are frequently stressful, fast-paced, and in opposition to our need for rest, presence, and ease. However, as mindfulness teachers, we are likely aware that it does not need to be this way. By introducing mindfulness to the workplace, we can […]
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Sitting down to meditate can be scary. And I won’t even add, “especially for beginners”. Even seasoned practitioners have days where they’d rather do almost anything than stop and be present with uncomfortable feelings, or get real about what their monkey mind is telling them. One way to approach that scariness? Research has shown that combining […]
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Children naturally move through the world with high degrees of curiosity and openness, two fundamental principles of mindfulness. As mindfulness teachers working with children, our role is to enhance this natural presence while also helping children to navigate any challenges they encounter as they grow older We can teach mindfulness to children in a variety […]
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If mindfulness has changed your life, it is natural to want to share it with others. Some people will share mindfulness informally with their loved ones, such as through the way they communicate. Others, however, will feel a deeper call to share mindfulness in a more traditional way: by becoming a mindfulness meditation teacher. Yet […]
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Power of Acceptance. Over time, we practice extending acceptance to circumstances that are uncomfortable, and even downright heartbreaking.
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When we first become a mindfulness meditation teacher, it can be difficult to speak from our own true voice. We might not know what our unique voice as a teacher sounds like or we might be caught up in trying to emulate other teachers. These are not signs that we do not have a unique […]
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We often hear about the life-enhancing benefits of mindfulness meditation practice. As teachers, we have likely experienced these benefits ourselves and have therefore become inspired to share the practice with others. But is mindfulness always healing? Or, is there a potential for mindfulness and meditation to cause harm to those we share it with? As […]
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Power of Acceptance. Over time, we practice extending acceptance to circumstances that are uncomfortable, and even downright heartbreaking.
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Power of Acceptance. Over time, we practice extending acceptance to circumstances that are uncomfortable, and even downright heartbreaking.
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Mindful reflection is a skill that requires presence, patience, non-judgment, curiosity, and compassion. It is a skill that, when fully embodied, has a range of benefits, from broadening our thinking to improving our relationships. Yet reflecting mindfully is not as easy as it might seem. How do we reflect on ourselves and our experience while […]
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Power of Acceptance. Over time, we practice extending acceptance to circumstances that are uncomfortable, and even downright heartbreaking.
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Power of Acceptance. Over time, we practice extending acceptance to circumstances that are uncomfortable, and even downright heartbreaking.
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We have all had moments of being physically present in a room while a conversation is taking place and yet mentally being elsewhere. Likewise, most of us have had the experience of reading a page in a book before realizing we could not recall what we’d just read. Despite being physically present for something, we […]
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Power of Acceptance. Over time, we practice extending acceptance to circumstances that are uncomfortable, and even downright heartbreaking.
Read article
Power of Acceptance. Over time, we practice extending acceptance to circumstances that are uncomfortable, and even downright heartbreaking.
Read article
When we think about mindfulness, we often think about quiet, formal practice. This is because we tend to associate mindfulness with being an inward practice – and in one way, it is. However, mindfulness is not just about us as individuals. Mindfulness, when deeply embodied, enhances both inward and outward awareness, impacting not just ourselves […]
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Power of Acceptance. Over time, we practice extending acceptance to circumstances that are uncomfortable, and even downright heartbreaking.
Read article
Power of Acceptance. Over time, we practice extending acceptance to circumstances that are uncomfortable, and even downright heartbreaking.
Read article
Power of Acceptance. Over time, we practice extending acceptance to circumstances that are uncomfortable, and even downright heartbreaking.
Read article
Power of Acceptance. Over time, we practice extending acceptance to circumstances that are uncomfortable, and even downright heartbreaking.
Read article
Power of Acceptance. Over time, we practice extending acceptance to circumstances that are uncomfortable, and even downright heartbreaking.
Read article
Power of Acceptance. Over time, we practice extending acceptance to circumstances that are uncomfortable, and even downright heartbreaking.
Read article
Awareness of our mortality is not something we commonly contemplate in today’s modern society. We tend to steer clear of this difficult yet important topic for reasons that are understandable. Contemplating death can spark feelings of fear or anxiety, which can be quite uncomfortable. However, mindfulness of death is a powerful practice that, when explored […]
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In his 2012 book, Awakening Joy, James Baraz reminds us that it is possible to cultivate joy in everyday life. Our lives may cycle through triumphs and hardships, but there’s no reason to operate from a place of perpetual suffering, punctuated by moments of joy. Instead, it’s possible for joy to be our default mode, […]
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Power of Acceptance. Over time, we practice extending acceptance to circumstances that are uncomfortable, and even downright heartbreaking.
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Sleeping well is perhaps the single most important thing we can do for our health. Sleep meditation will help you fall asleep sooner and improve the quality of your sleep. Sleep is required for our health and well being. If we’re not getting enough sleep, neither the healthiest diet, the best exercise routine, nor one […]
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Power of Acceptance. Over time, we practice extending acceptance to circumstances that are uncomfortable, and even downright heartbreaking.
Read article
Power of Acceptance. Over time, we practice extending acceptance to circumstances that are uncomfortable, and even downright heartbreaking.
Read article
Power of Acceptance. Over time, we practice extending acceptance to circumstances that are uncomfortable, and even downright heartbreaking.
Read article
Power of Acceptance. Over time, we practice extending acceptance to circumstances that are uncomfortable, and even downright heartbreaking.
Read article
Power of Acceptance. Over time, we practice extending acceptance to circumstances that are uncomfortable, and even downright heartbreaking.
Read article
Power of Acceptance. Over time, we practice extending acceptance to circumstances that are uncomfortable, and even downright heartbreaking.
Read article
Our suffering in uncertain times arises from the mistaken presumption that things are permanent when they are not. Mindfulness practice familiarizes us with impermanence for greater stability and ease through inevitable times of change. “Impermanence and selflessness are not negative aspects of life, but the very foundation on which life is built. Impermanence is the […]
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Power of Acceptance. Over time, we practice extending acceptance to circumstances that are uncomfortable, and even downright heartbreaking.
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Cultivating Mindfulness of Speech. Mindfulness of speech helps us become aware of when we are being truthful, and when we are not.
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Five Hindrances. Each hindrance has both a negative and a positive aspect. Finding the balance between the two, we find balance in our minds.
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Joyful Effort. If meditation didn’t lead to joy, and if joy was unavailable along the path, why would we ever meditate?
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Impermanence. We can strengthen our resilience when it comes to each of these small scale reminders of impermanence by wrestling with death.
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Four Stages of Meditation. Understanding the classic four stages of meditation can be an inspiration for your practice.
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Cultivating Joy. When we’re joyful, we lose awareness of self and become fully connected to the present moment.
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Noticing your Helpers. The following meditation and mindfulness exercises can help us notice our helpers. We have never been alone, even now.
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Cultivating Equanimity. When we’re in a state of equanimity, our feet are firmly planted on the ground, and we are stable.
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Working with Boredom. Why do our moments of peace, in which there’s seemingly nothing to do, translate to boredom rather than joy?
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Being Still. When we’re present, quiet, and still, we open ourselves to the possibility of recognizing that where we are is pretty good.
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One Thing at a Time. The practice is the same: gently come back to your focus and start again. Doing one thing at a time.
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Be Your Own Best Buddy (Kids). This practice will help kids to build on the attention and love you give them.
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When You Just Can’t Meditate. Let’s talk, without judgment, about what it is that is stopping you from being able to meditate. Is it anger?
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Walking Meditation. Sometimes, it can feel impossible to sit still, let alone to sit still and “do nothing”. Not moving can feel daunting.
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Self-Kindness Part II. This can be done immediately following Part I of the Self-Kindness meditation, or on its own.
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Self-Kindness Part 1. Think of a loving presence. It could be a beloved family member, or a friend, one who is living, or one who passed away.
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Right Speech. When we are silent, we’re able to tune in more easily to the harshest conversations – the ones we have with ourselves.
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Puppies Meditation. Imagine a small child, or a puppy or kitten. Something that has absolutely no intention in this life other than to exist.
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The world isn’t all love and light, all the time. Our mindfulness practice is of no benefit to us or others if it keeps us in a fantasy realm of toxic positivity, where hardships are denied or ignored. Learn more about spiritual bypassing, and how to know when you’re guilty. “You’re never in the wrong […]
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Mindfulness is the art of paying open, non-judgmental attention from moment to moment. Since it is a practice of presence, what does it have to do with setting new year’s intentions or resolutions? Though mindfulness is indeed rooted in the present moment, what we discover through mindfulness practice can help us step into the future […]
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Outdoor Meditation. Are there sounds you hadn’t noticed before? Are more emotions arising from being present & tuning in?
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One Breath at a Time. The breath is a gentle, life-giving reminder that that conversation we are dreading isn’t actually happening right now.
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Naming the Feelings- Meditation. Imagine these thoughts as icebergs. The thought is what we see above the surface of the water.
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Mindful Body Acceptance. Imagine what it would feel like to give love to your body. What it feels like to think of yourself as beautiful.
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Movement meditation is a great way to rise to this challenge. It’s also a great tool to have when we simply feel like we cannot sit still.
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Meditation with a Pet. This isn’t a formal meditation, but more of an experience that can be done in the company of a pet.
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Loving Kindness Meditation. Imagine a smile, a softening, a soft, gentle, loving-kindness- slowly filling that part of the body.
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What’s your weather like today? our emotions are like the weather– this can be a great way to encourage kids to think about their emotions.
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What’s your weather like today? our emotions are like the weather– this can be a great way to encourage kids to think about their emotions.
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Sounds and Silence (Kids). Mindfulness practices for children often use one or all of the five senses as a focus. Here are a few reasons why.
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Chocolate Meditation. Food is such an interesting part of our consciousness. We need food… and we can also “use” food.
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Chocolate Meditation. Food is such an interesting part of our consciousness. We need food… and we can also “use” food.
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Staying with Emotions. Emotions are an essential part of the human experience. It’s the part that we listen to most, provides motivation.
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For Chaotic Times. This worksheet offers a practice you can use when there is something unpleasant happening that you can’t control.
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Meditation on Life and Death. It is crucial to be mindful of death — to contemplate that you will not remain long in this life.
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Loving Kindness Visualization – The Spheres. As you’ll see, this is a visualization that uses sports-related imagery!
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Mindful Rituals for Romantic Connection. Intended to help those in relationship create moments of shared meaning which bring them closer.
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Mindfulness Builds Resilience. Mindfulness helps us build the qualities that lead to greater resilience and stronger resistance to stress.
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Mindfulness during the winter season is fundamentally no different than mindfulness during any other season. Each season is unique, however.
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As the holidays approach and the temperature begins to drop in the Northern Hemisphere, many of us find ourselves reaching for sweets, treats, and comfort foods. The end of the calendar year certainly puts to the test any healthy habits we have cultivated during the year. If we are open to embracing this as an […]
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There is much to be mindful of this holiday season. New ways of gathering with our loved ones, small business closures, and increased stress are just a few of the things that might be different for us this year. When it comes to holiday gift giving, we might feel a bit overwhelmed. How should we […]
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Our minds are our most valuable asset. Mindful living requires a healthy mind and without it, we can’t realize our full potential. Mindfulness helps protect our minds, and a protected mind makes mindfulness more attainable. Learn what it means to protect your mind, and why it matters. “Like water which can clearly mirror the sky […]
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As human beings we want nothing more than to be happy. And yet, do we really believe we deserve it? Among the barriers to our happiness is the insidious idea that it’s selfish to want happiness. It’s not. In fact, not pursuing happiness may be the most self-indulgent thing we can do. “Happiness is […]
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Many of us cringe when told we need to accept things as they are. But the practice of radical acceptance may not be what you think it is. To understand what acceptance is, it’s sometimes easier to learn what it’s not. Acceptance is not agreeing, forgetting, or forgiving. It’s a profound practice that can change […]
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This year as the holidays approach we’re bringing months of political and lockdown-related stress to our relationships and family gatherings. Mindfulness preserves relationships in times of stress by keeping us aware, reducing our reactivity to emotions, and increasing our capacity for empathy. Find peace over the holidays by applying mindfulness to your relationships with family […]
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If you’ve been feeling exceptionally stressed lately, you’re not alone. Election-related anxiety in the United States is at an all-time high as we approach the November 3rd voting date. This year, our stress is compounded by an ongoing global pandemic, wildfires, hurricanes, and the growing pains of awakening to systemic racism.People feel insecure, uncertain about […]
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Are November, December and January’s holidays the most wonderful time of the year? It depends on who you ask. For some, the holidays can trigger or exacerbate pre-existing stress. If party invites, family time and the abundance of high sugar foods is making you anxious, mindfulness can help. Common Sources of Holiday Stress Common sources […]
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Throughout much of our lives, we live in a state of striving. We might be striving to get a new job or house, striving to escape the incessant stream of our thoughts, or striving to be different than who we are. Non-striving in mindfulness invites us into something completely different – it invites us into […]
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Interest in mindfulness has grown exponentially in recent years. As the world seems to be growing more complicated, concerning, and fast-paced, many of us are feeling the call to come back to presence and inner ease. With this yearning in mind, the question then is: Do mindfulness activities really work? The Benefits of Mindfulness Exercises […]
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Classic Five Hindrances. In Buddhism, the five hindrances are mental factors that hinder progress in meditation and in our daily lives.
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