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Guided Meditation on Working With the Inner Critic

Guided Meditation on Working With the Inner Critic

Do you sometimes feel that you’re your own worst critic? In this guided meditation, Mark Coleman helps us understand how ...
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Tony-Bernhard

Quarrels and Disputes [Audio]

Quarrels and Disputes, by Tony Bernhard: About Tony Bernhard:Tony Bernhard first encountered the dharma in 1965 and became one of ...
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Guided Relaxation and Healing for Children & Parents

Guided Relaxation and Healing for Children & Parents

Have your children or students listen once a day to make learning easier. Parents. Don’t be shy about using this! ...
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Choir Sings OM SO HUM Mantra

CHOIR sings OM SO HUM Mantra

This beautiful choir interpretation of the Om So Hum mantra will help you realize that we all come from one ...
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Mantra Meditation FI

Mantra Meditation

Mantra Meditation. Do you feel like you think too much, or that your thoughts are driving you crazy? Mantra meditation ...
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Lesson from Nature

Headache Relief (Binaural Beat)

Binaural Beat for Headache Relief. Binaural beats are auditory illusion perceived by the brain when two different tones are played ...
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effecting and being effected

Effecting and Being Effected

To begin this Mindfulness Exercise on Effect, please bring kind awareness to- why you chose this topic- how your belly, ...
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The Meaning of Life

The Meaning of Life

This video- the meaning of life, is all about communication, understanding and putting ourselves at the service of others ...
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Dont worry, be happy

Susan David: How Forcing Positivity Can Create Despair

I do have concerns about the over arching societal messaging that we are hearing, which is that we should focus ...
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Seeing With The Body [Video]

Seeing With The Body [Video]

Published on Dec 17, 2014A great Dhamma talk by Thanissaro Bhikkhu on how we cling to our suffering.One of the ...
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Gladdening the mind

Gladdening the Mind

Tara Brach leads a guided meditation about Gladdening the Mind. The Buddha taught the value of gladdening the mind as ...
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A Truly Life Changing Guided Meditation for Sleep

A Truly Life Changing Guided Meditation for Sleep

This guided ASMR meditation will help you fall asleep fast, deeply and soundly at bedtime and wake up mindfully clear ...
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Mindfulness meditation

Failing Well

Matthew Brensilver talks about Failing Well. It's about perfectionism, failure and loving-kindness. In practice, failing is indispensable and important ...
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Short Mindfulness Quotes & Processes

Short Mindfulness Quotes & Processes

Get your daily dose of peace and inspiration through our short mindfulness quotes & processes to help you put your ...
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how to feel good about-feeling good

How to Feel Good About Feeling Good

To begin this Mindfulness Exercise on Feeling Good, please bring kind awareness to- why you chose this topic- how your belly, ...
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sensing into strong triggered feelings

Sensing Into Strong, Triggered Feelings

To begin this Mindfulness Exercise on Triggered Feelings, please bring kind awareness to- why you chose this topic- how your belly, ...
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You Can Achieve Mindfulness at Work

You Can Achieve Mindfulness at Work

Thinking of today's hectic, fast-paced job world doesn't typically bring about a peaceful vision of mindfulness. Quite the opposite right? ...
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Thoughts Meditation

Awareness of Thoughts Meditation

Understanding our relationship to our thoughts is important. This free mindfulness exercise on awareness of thoughts will help you examine ...
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Improve Your Inner Calm With These Mindfulness Group Exercises

Improve Your Inner Calm With These Mindfulness Group Exercises

It is quickly becoming aware to many people that mindfulness is an important part of our mental and physical health ...
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Mindfulness meditation

Deep Sleep (Binaural Beat)

Binaural Beat for Deep Sleep. Binaural beats are auditory illusion perceived by the brain when two different tones are played ...
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SIY 101 Intro to Emotional Intelligence

SIY 101 Intro to Emotional Intelligence

Welcome to the SIY 101 course on Mindfulness-based Emotional Intelligence by Chade Meng-Tan that shows you how much you can ...
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Rewards and Risks to an Effective Culture

Rewards and Risks to an Effective Culture

Leading an organizational culture by example has rewards & risks. If you want to lead effectively, exemplify the norms of ...
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Mindfulness meditation

Finding Ease

Oren Sofer leads a guided meditation Finding Ease. This meditation aims to reduce stress and anxiety. It allows being mindfully ...
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The Wings To Awakening

The Wings to Awakening

The Wings to Awakening is an Anthology from the Pali Canon translated & explained by Thanissaro Bhikkhu. It's the 1st ...
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A Combustion Engine

A Combustion Engine

Have you ever had problems cooperating with your colleagues and co-workers? Learn from this article and a video about exercising ...
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Dharma and Making Decisions [Audio]

Dharma and Making Decisions [Audio]

Oren J Sofer offers some reflections on & aspects of our lives as humans & our spiritual practice that is ...
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Reinvent your life

Reinvent your Life – Charles Bukowski

A great reminder that one doesn't need to tread the given path but should instead create a new journey that ...
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building true power

Building True Power

To begin this Mindfulness Exercise on Power, please bring kind awareness to- why you chose this topic- how your belly, chest, ...
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noting the effects of feeling unappreciated

Noting the Effects of Feeling Unappreciated

To begin this Mindfulness Exercise on Feeling Unappreciated, please bring kind awareness to- why you chose this topic- how your belly, ...
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Trump And A Post-Truth World

Trump And A Post-Truth World

How do we treat truth in the Trump era? In this free ebook, Ken Wilber addresses mindfulness and attempts to ...
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What Is The Purpose Of Mental Illness

What Is The Purpose Of Mental Illness?

The purpose of mental illness can be explained in the context of the One Consciousness. Ultimately everything is part of ...
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Mindfulness for holiday stress

Embracing Each Moment – Meditation

Anam Thubten leads a guided meditation for embracing each moment. I will abide with a mind imbued with gladness, abundant, ...
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Deep Sleep Meditation

Deep Sleep Meditation Music for Insomnia

Millions of people struggle with insomnia, but this meditation music can help you experience a better night of sleep. Check ...
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Performance Improvement A Mutual Learning Conversation Video

Performance Improvement: A Mutual Learning Conversation [Video]

A video that talks about how you can discuss joint performance in a more constructive way and how to veer ...
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How to Turn Toward Suffering Frank Ostaseski

How To Turn Toward Suffering

Frank Ostaseski, founder of the Metta Institute, discusses the relationship between compassion and suffering and how the latter helps develop ...
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Nature of Awareness

The Force of Harmony

Ajahn explains each of us has a force to contribute to the environment. To do good and let go of ...
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Meditation-Benefits-for-Your-Mind-and-Body-featured-image

Meditation Benefits for Your Mind and Body

Concentration is at the core of all types of meditation. When you meditate you can reach a state of deep ...
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Benefits of meditation

Benefits of Meditation [Video]

Learn from David Gandelman of the Grounded Mind takes you through the basics of meditation practice and its mental, emotional, ...
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Meditation for Anxiety & Depression

Meditation for Anxiety & Depression

Anxiety & depression impact millions of people. This guided meditation will help relieve both depression & anxiety by curbing your ...
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tracking your insights

Tracking Your Insights

Do you know, how mindfulness exercises help you to track your insights? Explore the best mindfulness practices to learn more ...
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Change Your History Channel

Change Your (History) Channel

This mindfulness exercise on Changing Your (History) Channel will help you explore new ways of dealing with an old (and ...
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mindfulness exercises guided meditation 16

Guided Meditation On Emotions

Jack Kornfield leads a guided meditation on emotions. Allow yourself to rest into the space of loving-awareness to acknowledge your ...
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What Is Music And Why Is It So Important To Us

What Is Music And Why Is It So Important To Us?

Listening to music and playing musical instruments can be wonderful meditation and bring us into presence, but we must not ...
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Learn To Say Thank You

Learn To Say Thank You

An act of gratitude and saying thank you is a simple sign of respect. Find out in this video how ...
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Entering into difficulty

Entering Into Difficulty

Gil Fronsdal talks about Entering Into Difficulty. One of the important areas of life is what we know and what ...
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The Power Of Poetry

What Is The Power Of Poetry?

Jason Silva shares what he thinks the power of poetry and how the poetic trance is a glimpse of what ...
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Working With Your Inner Critic

Working With Your Inner Critic

Mark Coleman leads a meditation- Working with your Inner Critic. It's unusual because in this meditation he allows inviting a ...
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Alan Watts - The Beauty of Nothingness

Alan Watts – Beauty of Nothingness

Alan Watts talks about the fundamental reality that there is beauty in nothingness, that nothing is more fertile than emptiness ...
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Goal Planning

Goal Planning

Use this Goal Planning Exercise to set your goal on a daily and monthly basis. Ascertain why that goal is ...
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30 Minute Silent Meditation With Bells

30 Minute Silent Meditation With Bells

Are you ready to settle in for a thirty-minute silent meditation? This timed 30-minute silent meditation begins and ends with ...
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The Power of Mindfulness Exercises

Though the term mindfulness might sometimes feel to be a relatively new term to arrive in collective consciousness, it is a practice that has been understood for centuries in other countries and communities of the world. While Western society as a collective is only just beginning to scratch the surface of what mindfulness really is and the widespread implications it has, Buddhists and Hindus have understood its powers for thousands of years, seeing mindfulness as a potent tool for transformation and deeper life understanding. For reasons that are quite understandable, more and more people are starting to explore this powerful practice as the fast-paced and highly interconnected world is leaving us feeling more disconnected from ourselves and from the world around us. As we begin to tap into our own personal mindfulness practice, we begin to intuitively understand how and why this teaching has held strong throughout millennia.

Observing the Nature of Reality

Mindfulness calls us to take a closer look at the present moment – exactly as it is. Through our direct experience, with preconditioned beliefs and ideas set aside, we expand our field of awareness by observing whatever we can sense in this very moment. Some of the ways we can tune into the present moment mindfully include basic techniques such as:

  • Drawing awareness to the breath
  • Witnessing thoughts and emotions without attachment
  • Observing bodily sensations, both surface and visceral
  • Tuning into each of our five senses without judgment and without seeking anything in particular
  • Compassionately and non-judgmentally interacting with whatever is present in the moment

Though it might at first seem simple, the truth is that it is and it isn’t. Much of the world, and the majority of the Western world specifically, has not been raised to interact with the world in a mindful way. It is a concept and a way of being that has not yet influenced most societies on a major scale. Learning to tune into the world mindfully is therefore a big step for many people and as such, it is a slow and continually evolving process. Mindfulness is a completely different way of being than most of us are used to and this is what can make it appear challenging.

However, with that said, it is a simple practice that once explored in a meaningful way has countless benefits, extending outwards from the core of our being like a ripple in water. Not only does everything in one’s immediate life change, so too does the surrounding environment. By quietly beginning to observe the stories we tell ourselves and tune into the assumptions we make about the world around us, we start to gain power over our thoughts, unveiling the true potential of mindfulness.

The Power of the Mind

While it might be commonly thought that our thoughts are a product of who we are, the assumption deserves deeper exploration. In mainstream Western culture, we often don’t probe our thoughts, leaving them to direct the show of our lives. We take them on as if they are our own, allowing them to speak for who we are. These unexamined thoughts influence our beliefs and our actions and the external world reflects back whatever energy we are radiating outwards. 

Mindfulness practice helps us to observe the opposite – to understand that our thoughts are not, in fact, an expression of who we truly are. Instead, our thoughts are viewed as separate energy bodies that do not belong to us. Though they are largely formulated by residue from our personal history and from the culture of our human and societal collective at large, our thoughts are not ultimately fixed and they are not “true” in any absolute sense.

When left unchecked, the conditioned and habitual mind makes all of our executive decisions. Through mindful observation of these mental movements, we begin to take some of that power back. When thoughts arise suggesting words to be said and actions to be taken, mindfulness intervenes as our ability to quietly observe the rest of that experience. At any moment, we might silently, compassionately, and non-judgmentally inquire:

  • What is arising in the silence?
  • What sort of energy is observable in the mind?
  • How does the physical body feel right now?
  • Is there movement towards or away from something?
  • What feelings or emotions are present within me right now and where?

Without seeking clear answers, mindfulness provides space for pure awareness of the present moment to arise. When we are mindful, we might pick up on subtle energies and deeper insights that the mind might not normally wish to address, such as:

  • Unhealthy decisions made based on cravings
  • Avoidance of opportunities for growth based on fear
  • Repressed emotions influencing our actions and decisions
  • Attachment patterns resulting from fear of being alone
  • Judgment of others to avoid looking within
  • Fear of being unloved, unaccepted, or rejected

These are only just a few of the infinite insights that can arise from mindfulness practice. While we might also be able to witness some of these ideas or notions without practicing mindfulness consistently, they resonate on a deeper level when we observe them from the heart space rather than from the mind. When we are quiet and approach whatever is present without rationalization, fear, or judgment, the power these observations hold is exponentially greater than when deduced from mental analysis. What we then come to know holds true power to transform our lives.

The Healing Powers of Mindfulness Exercises

Once we have tapped into mindful exploration of the self, mindfulness has the power to heal on numerous levels. As a human collective, we are beginning to understand how interconnected the mind and body really are, making mindfulness practices incredibly beneficial for physical ailments. On the level of the human body, mindfulness has countless positive benefits, including:

  • Reduction of one’s experience of pain, nausea, and fatigue
  • Lowered levels of the stress hormone, cortisol
  • Increased levels of GABA (gamma-aminobutyric acid), a calming brain neurotransmitter
  • Increased gray matter density in brain regions associated with emotional regulation, learning, memory, and perspective
  • Improved sleep habits and reduction of insomnia
  • Improved immune system functioning
  • Reduced blood pressure and lowered risk of heart disease

On a mental and emotional level, the potential for mindfulness to transform is just as powerful. As we start to observe the habitual patterns of the mind, we gain greater awareness and subsequent control over our thoughts and our responses to life. This heightened awareness, paired with the effects that mindfulness has on the physical body (such as reducing stress hormones and influencing the brain), is a large part of what leads to transformation of mind. Regularly observed effects of mindfulness practice include:

  • Greater capacity for focus and attention
  • Greater acceptance for the present moment
  • Deeper insights and powerful realizations
  • Deeper sense of connection to self and to the world around
  • Greater overall experience of peace and harmony

Mindfulness touches each individual in a different way. Where there is authentic willingness to open ourselves up to whatever exists in the present moment, there is great potential for transformation. Insights and growth cannot be forced, however; rather, when we surrender to whatever exists, wisdom unveils itself.

“Vulnerability is the birthplace of innovation, creativity and change.”
Brené Brown

The Path of Presence

In her poem ‘When Death Comes’, Mary Oliver writes:

When it’s over, I want to say: all my life
I was a bride married to amazement.
I was the bridegroom, taking the world into my arms.

Mindfulness is, in essence, this sort of movement through, or interaction with, life. It is a wholehearted acceptance of whatever exists; it is a path of presence. As we learn to become more mindful in our everyday lives, not solely when in moments of meditation, we start to understand what it means to live in the present moment. Though feelings, thoughts, and emotions will continue to arise, our relationship to them changes. We become more curious about everything that exists in the present moment. Tendencies to judge, suppress, or reject things we ‘don’t like’ or deem to be ‘bad’ begin to lessen; instead, we practice the art of quietly sitting with whatever appears to be happening.

​Exploring the Power of Mindfulness

We can explore the power of mindfulness is numerous ways. From sitting meditations to written, reflective free mindfulness exercises, the paths of transformation through mindfulness are numerous and intertwining. Here are a few ways to explore the power of this practice.

1. Mindful Self-Inquiry

Even though mindfulness is commonly associated with meditation, mindful reflection on our observations can help to enhance our understanding of the mind and the ultimate nature of reality. To practice, take some quiet time to sit with these questions or to write down your answers. Let whatever comes come with judgment or analysis. Inquire:

  • What do you believe about yourself? Why do you believe these things, and would you label them as “truth”? Are these beliefs fixed or fluid?
  • What exists within your body right now? As you draw your attention to a particular sensation, does the sensation change at all? If you draw your attention away from this area, does the sensation change at all?
  • If you were to wipe the slate of your personal story clean, what would remain? What can you observe in the silent space created when all stories, beliefs, and ideas falls away?

2. Emotional Awareness and Acceptance

When difficult emotions rise to the surface, we often struggle to accept them. Part of the freedom that arises from mindfulness comes when we learn to accept whatever exists – “good” or “bad.” When emotions arise, practice:

  • Taking a step away from the outside world but sitting comfortably in an upright position and tuning into whatever is present. Note any stories or plot lines weaving themselves through your direct experience; tune into the raw sensation instead.
  • Note the emotions that are arising by simply labelling them, “anger,” “grief,” “irritation,” or whatever may be applicable. Refrain from attaching the I-self to these energies.
  • Draw your attention to the heart space, opening yourself up compassionately to whatever your experience is. Mindfully ease any judgment that arises and simply allow yourself to be right where you are without attaching to the energy that is there.

3. Become the Observer

We spend countless hours thinking – thinking about what we want to do next in life, thinking about ourselves, others, and the world, and thinking about everything we pass by in our lives. Left unchecked, thinking runs our lives.

  • Practice becoming the observer of your thinking by watching your thoughts as if they were weather patterns. Like the weather, thoughts move constantly, and as we begin to become more aware of their impermanence, they loosen their grip on our beliefs and our actions. When thoughts arise, simply acknowledge them by silently whispering, “I see you,” and then letting them go. Acknowledge and release. Acknowledge and release.

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