MINDFULNESS BLOG

“Working with Boredom” Guided Meditation Script

Working with Boredom. Turn towards your impatience, your boredom, your restlessness & inspect it, explore, let it be heard, and seen & felt.

Soothing Anxiety with Breath Awareness

Soothing Anxiety with Breath Awareness. An anxious mind that’s busy with worry can’t just be told to be quiet. But giving the mind a job.

Softening Anxiety by Grounding in the Present Moment

Softening Anxiety by Grounding in the Present Moment. Anxiety occurs when past trauma pulls us from the present, we worry about the future.

Soothing Anxiety With Awareness

Soothing Anxiety with Awareness. We’re not always aware of our own anxiety. The first step in feeling better is to notice what we’re feeling.

Easing Anxiety by Remembering Impermanence

Easing Anxiety by Remembering Impermanence. All things change. Including your anxiety. It’s possible that it will change for the better.

Noticing Your Helpers

Noticing Your Helpers. Bring to mind anyone who has ever helped you in your life & you remember each one, invite them to sit in above ahead.

How Do I Stay Mindful All the Time?

Somewhere along our mindfulness journey we might encounter an inner voice that whispers: How do I stay mindful all the time? This thought comes honestly to many of us. When we encounter glimpses of deep peace and contentment during practice, it is understandable to wonder how we might hold onto them. Indeed, the deeper we […]

How Can I Practice Mindfulness Every Day?

Establishing a mindfulness routine is not as straightforward as it sounds. In theory, it seems easy enough: sit down and practice mindfulness meditation for some set period of time each day. Simple. The challenge, however, is that life tends to get in the way. Whether it’s our restless mind that doesn’t want to practice, a […]

6 Mindfulness Practices for Finding Peace in a Frantic World

If you are feeling as though the world is growing more chaotic with each unfolding week, you are not alone in your perceptions. News and media sources reveal strong energies of polarity and fear in our modern society – energies that can leave us feeling frantic and increasingly uncertain about our place in the world. […]

11 Facts About Anxiety And What You Can Do About Them

Anxiety is an all-too-common human experience. According to some studies, up to 33.7% of people are impacted by an anxiety disorder during their lifetime. Yet despite its prevalence, you might not know too much about anxiety. How does it manifest in the body? What emotions can it lead to? Is it really so prevalent? These […]

How to Practice Mindfulness in Nature

As fear about the state of the natural world grows, there is an increasing call within us to ‘get back to nature.’ Most of us have experienced a sense of profound awe, peace, and wonder when in a natural environment that inspires us, so why not bring our mindfulness practice to these places? Exploring mindfulness […]

Four Stages of Meditation

Four Stages of Meditation. ‘Overcoming laziness’ is the first, ‘remember the instructions’ is the second. ‘Applying the antidote’ is the 3rd.

Cultivating Joyful Effort

Cultivating Joyful Effort. Invite joy into your practice. Silently contemplate your why. Joyful effort arises when we understand our purpose.

Impermanence Meditation

Impermanence Meditation. We cannot know the future. Anything can happen at any moment and our lives are so fragile and precious.

When You Just Can’t Meditate

When you just can’t meditate. The best news is, not feeling like you can meditate is a GREAT key to unlock the door to… meditating!

Mindful Walking Script

Mindful Walking Script. Many meditation traditions include walking as part of the practice. Moving is a powerful way to quiet inner chatter.

Mindful Speech

Mindful speech is about being conscious about not only what words we use, but how we deliver them. It also involves mindful listening.

Puppies Meditation

Puppies Meditation. Imagine a small child, or a puppy or kitten. Something that has absolutely no intention in this life other than to exist.

Guided Meditation Script “One Breath at a Time”

One Breath at a Time. The breath is a gentle, life-giving reminder that the conversation we are dreading or rehearsing isn’t happening now.

Meditation with a Pet

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, familiar with you.

Meditation Script on Life and Death

Meditation on Life – and Death. Faced with the reality of death, what seems important? Consider how can you use this knowledge in your life.

Loving Kindness Meditation Script

Loving Kindness Meditation Script. Motivate the mind “To be kinder, both to myself and others.” Or, “to accept myself as I am, and life as it is.”

Loving Kindness Visualization Script – The Spheres

Loving Kindness Visualization – The Spheres. This visualization uses sports-related imagery! If that doesn’t work for you, use flowers.

Loving Kindness – The Child

Loving Kindness – The Child. Children and babies have an extraordinary way of bringing us into the present moment – that’s where they dwell!

Guided Meditation Script for For Chaotic Times

For Chaotic Times. Written a few months into the coronavirus pandemic- a time when pretty much in our lives has been turned upside down.

Mindfulness of Emotions Script

Staying With Emotions. Emotions are an essential part of the human experience. For many people, it’s the part that we listen to most.

Gratitude When You’ve Got Attitude

Gratitude When You’ve Got Attitude. If you want to experience gratitude but are feeling blocked, ask yourself: What’s eclipsing my gratitude?

Stream of Consciousness

What’s Your Weather Like (Kids)

What’s Your Weather Like (Kids). Our emotions are like the weather & this can be a great way to encourage kids to think about their emotions.

Guided Meditation Script on Sounds and Silence for Kids

Sounds and Silence (Kids). Mindfulness practices for children often use one or all of the five senses as a focus. This is great for kids.

7 Creative Mindfulness Activities for Children

Children have a unique view of the world, one that most adults have grown out of (at least in part). Kids are highly attuned to the world around them – open, curious, questioning, and reflective. Mindfulness comes naturally to them, even if they don’t have the concepts or language to cognitively understand these teachings and […]

Can Mindfulness Be Harmful?

What rises to the surface of our awareness when we practice mindfulness is not always easy to witness. Some things we might not feel ready to take a look at, which can stir strong emotions and give rise to past trauma. Given that some people have indeed experienced strong, unexpected side effects of mindfulness practice, […]

Are Mindfulness Apps Worth It?

Cultivating a strong mindfulness practice isn’t always easy. Since the mind can easily become captivated by any number of distractions in any moment, staying the course is a great feat. Thanks to modern technology, this pursuit is not something we have to work towards on our own. From online mindfulness courses to mindfulness and meditation […]

Sleep Meditation – Compassion for Friend

Sleep meditation – Compassion for Friend. Today, bring to mind someone from your life who you care about and you know that there’s difficulty.

Sleep Meditation – Compassion for Friend and Self

Sleep Meditation – Compassion for Friend and Self. Today, we’ll expand and move our compassion outward onto a broader range.

Sleep Meditation – Coming Home to the Breath

Sleep meditation – Coming home to the breath. Take a few moments just to relax the body. Coming into a place of stillness and ease.

Sleep Meditation – Body Scan

Sleep Meditation – Body Scan. Today, we’ll be focused on doing something called a body scan meditation. Scanning through the body.

Sleep Meditation – Counting 1 to 10

Sleep meditation – Counting 1 to 10. In today’s practice, we’ll be using the technique of counting and counting our breaths.

Sleep Meditation – Gratitude Body Scan

Sleep Meditation – Gratitude Body Scan. Today, we’ll be adding in a little twist, so we’ll be doing a gratitude body scan. Moving through…

Sleep Meditation – Curiosity Body Scan

Sleep meditation – Curiosity Body Scan. Today’s practice will be getting curious about what you’re feeling in each different part of the body.

Sleep Meditation – Equanimity

Sleep Meditation – Equanimity. This practice is focused on cultivating the quality of equanimity. The state of inner balance, inner peace.

Sleep Meditation – Metta Benefactor

Sleep meditation – Metta Benefactor. Think of someone in your life who has cared for you in some way. Consider this person a benefactor.

Sleep Meditation – Labelling

Sleep Meditation – Labelling. Today, we’ll be using our awareness to just notice whatever’s arising in our experience as we fall asleep.

Sleep Meditation – Metta Friends and Self

Sleep meditation – Metta Friends and Self. Today we’ll include yourself to learning how to send well-wishes in your own direction as well.

Sleep Meditation – Nothing to Do

Sleep Meditation – Nothing to Do. Just give yourselves permission to be here, with nothing to do, nothing to accomplish, no need to be where.

Sleep Meditation – Mountain Visualization

Sleep meditation – Mountain Visualization. To cultivate inner peace and balance, the imagery we’ll be using today is that of a mountain.

Sleep Meditation – Ocean Visualization

Sleep Meditation – Ocean Visualization. Today, we’ll do a visualization practice, conjuring up an image to help soothe and relax the mind.

Sleep Meditation – Metta Friends

Sleep meditation – Metta Friends. We’ll continue with this practice of loving-kindness. Cultivating a well-wishing for those around us.

Sleep Meditation – Resting the Body

Sleep Meditation – Resting the Body. Today, focus on just settling and relaxing. Letting go of any tension or tightness from the body.

Sleep Meditation – Tonglen

Sleep meditation – Tonglen. Tonglen is Tibetan for taking and sending and this is a form of meditation that we can use to cultivate goodwill.

Sleep Meditation – Thoughts Like Clouds

Sleep Meditation- Thoughts like clouds. There’s a useful metaphor that we can use. That thoughts are just like clouds floating in the sky.

Sleep Meditation – Soundscape

Sleep meditation – Soundscape. Today we’ll be practicing with sound. Mindful listening and opening up to the soundscape around us.

Mindfulness Body Scan for Wisdom

Mindfulness body scan for wisdom. Drop out of the logical mind & delve into a direct experience of the interconnectedness between all things.

Mindfulness Body Scan for Self Compassion

Mindfulness body scan for self compassion. The intent is to send words of loving kindness to our body & deepen acceptance & awareness.

9 Ways to Practice Mindfulness Without Meditation

Sometimes meditation is not what we’re after – and that’s okay. Each one of us requires something unique in any moment to help us find peace, ease, and contentment. Meditation isn’t the only answer. Thankfully, there are plenty of tools and practices we can explore to help us tap into what we’re looking for. However, […]

10 Mindfulness Journal Prompts to Boost Self-Awareness

One of the paramount benefits of mindfulness is that it helps to increase our sense of self-awareness. The more we practice, the more attuned we become to our feelings, our thoughts, and the world around us. This increase in awareness enables us to engage thoughtfully with the world and increases our sense of self-empowerment. Formal […]

Sleep Meditation – Spacious Awareness

Sleep Meditation – Spacious Awareness. To do this practice we’ll simply be opening up the awareness to all of our senses. Noticing anything..

Mindfulness Body Scan for Body Awareness

Mindfulness body scan for body awareness. The intent is to notice the sensation & the mind’s reaction to sensation via awareness of the body.

Mindfulness Body Scan for Better Sleep

Mindfulness body scan for better sleep. Intended to assist you in drifting off to sleep. Allow yourself to sleep without getting distracted.

Mindfulness Body Scan for Stress Relief

Mindfulness Body Scan for Stress Relief. The intent is to use progressive muscle relaxation and awareness to reach a deep state of ease.

Six Ways to Deepen Awareness with Mindfulness Body Scans

Mindfulness Body Scans have benefits that go far beyond stress relief and relaxation. This all-levels meditation is one you should add to your daily practice. The mindfulness body scan is among the most accessible forms of meditation. This type of meditation uses body awareness to guide you into a state of deep relaxation, but that’s […]

Mindfulness and Meditation: Understanding the Difference

Like two close friends, mindfulness and meditation hang out in the same circles. Someone who is familiar with mindfulness would likely be familiar with meditation and vice versa. However, for many, the difference between these two terms is not clear, leaving some to wonder: Are mindfulness and meditation the same thing? Though these two words […]

Are Mindfulness and Meditation the Same Thing?

Yes and no. Mindfulness is non-judgmental awareness of our present moment experience. We can do this while we’re meditating, or at any time. Meditation comes in different varieties, but is generally an effort to hold our attention steadily on a single point of focus. All types of meditation require mindfulness, but mindfulness does not require […]

Understanding the Window of Tolerance

Sometimes when we sit down to meditate it feels as though our thoughts, our emotions, our pain all get worse. The truth is, this activity or the pain has been there all along, but through mindfulness it becomes revealed. Working with what’s present (whether pleasant or unpleasant) is an important part of our mindfulness practice. […]

When Mindfulness Doesn’t Work

Mindfulness is non-judgmental awareness of your present moment experience. Mindfulness is not only paying attention, but paying attention in a particular way that allows you to remain present with what is. When we close our eyes and turn our attention inward, we’re not always equipped to remain present with what we notice. Studies on the […]

What Mindfulness is Not: 5 Common Misconceptions

Even amongst those that are familiar with mindfulness practice, there are some common misconceptions about what this practice really is. Sometimes, it is confused with meditation. At other times, it is associated with ‘feeling good’. These are just a couple of the misconceptions that many people hold about this type of practice. The truth is, […]

6 Ways to Share Mindfulness With Children

Many of us in the Western world were not raised with mindfulness as a core teaching. We mastered basic math, science, and writing at a young age, but mindfulness likely didn’t take center stage in our upbringing. Today, mindfulness practice is growing all around the globe and one of the specific areas of great interest […]

5 Reasons Why Mindfulness is Important During Difficult Times

In a world that seems to be growing more and more chaotic, mindfulness is as important as ever. A tool for helping us to find the stillness that exists beneath currents of thoughts, feelings, and activity, mindfulness can help us to find a sense of peace amidst all that we’re faced with. The beginning of […]

7 Things to Try When Mindfulness Doesn’t Work

Many of us turn to mindfulness because of some type of challenging or painful experience. Perhaps we struggle with anxiety, or maybe we want to develop healthier habits. In any case, mindfulness is often touted as being an effective contributing factor to overcoming a variety of common challenges, from anxiety and depression to addiction and […]

6 Reasons Why Mindfulness is a Superpower

Most of us did not grow up with mindfulness prioritized as an integral part of our home, school, and social lives. We may have been taught to practice mindfulness-related virtues, such as compassion and patience, but the fundamental practice of paying open attention to our experience was likely an afterthought. Now as adults, many of […]

“What the World Needs” Guided Meditation Script

Don’t ask what the world needs. Ask what makes you come alive and go out and do it. Because of what the world needs is people who have come alive.

A Safe Place to Deal with Pain

A Safe Place to Deal with Pain. Chronic pain can be very hard to handle, but many times when we create a mental image of suffering, we tend to aggravate…

Sharing Gratitude

Sharing Gratitude. During this session, we will practice a heart-warming technique to foster gratitude and connection. Begin settling in and letting go.

Sky-like Mind

As you turn inward to the sky, and the sky-like mind, Remember, this is who you are. You are not the clouds, not the weather, not the storms, or the rain.

Past, Present, Future Guided Script

Past, Present, Future. Have you traveled back to an imagined past? Are you wondering or worrying about an imagined future? Notice. Quickly label it.

The Mother Meditation Guided Script

The Mother Meditation. You have lived countless past lives. In each of these past lives, you had a mother. And you’ve had infinite past mothers. Infinite.

Fresh and New Guided Script

Fresh and New. Everything fresh, everything new, everything perfect. Notice everything without judgment. Stay open, curious, aware.

Big to Small Guided Script

Big to Small. By the sensations of breathing, you can be aware that any space can be broken down infinitely into smaller and smaller levels of detail.

Walking Meditation

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True Nature of Mind

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The Mother Meditation

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Past, Present, Future

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Loving-Kindness Meditation Worksheet

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Limitless Awareness

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Gratitude -Mindfulness Worksheet

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From Big to Small (to Big)

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Everything Fresh and New

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Contentment – Mindfulness Worksheet

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Calming Exhale Breath

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A New Perspective on Emotions

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Connecting with Your Baby

Connecting with Your Baby. It is very important to hold your baby often & as close as possible, to feel how the connection between you continues to thrive.

Cultivating a Sense of Agency to Overcome Trauma

Cultivating a Sense of Agency to Overcome Trauma. This mindfulness exercise is designed to help you overcome the harmful effects of trauma.

Cultivating a Stable Mind

Cultivating a Stable Mind. With equanimity practice, you cultivate a state of mind that is both grounded and flexible, esp in the midst of intense emotional experiences.

Deep Breathing

Deep Breathing practices can influence your autonomic nervous system and relax your body, & improve your immune system. Why is this important?

Easing the Mind

Easing the Mind. Although you cannot always control the mind, you can encourage it to be more at ease. Learning to do this will help you respond rather…

Exploring Yourself as a Leader

Exploring Yourself as a Leader. Whether in an organization or a family, you are called on to lead at some point. The best leaders have a sense of clarity &.

Extending the Exhale

Extending the Exhale. The relationship between the breath, the body, and the mind go both ways. By breathing more deeply, you are telling your body that…

Feeling Strong and Confident

Feeling Strong and Confident. Allow yourself to feel strong and confident. When you begin doubting yourself, return back to the strong you.

Feeling Tones – Pleasant, Unpleasant, Neutral

A feeling tone describes what you’re experiencing as pleasant, unpleasant, or neutral. A feeling tone can be attached to anything you perceive.

Earth Element

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