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Mindfulness exercise, Judging Mind, no self no problem

Fear of Public Speaking

Our perceptions are unreliable, subjective and impermanent. Ajahn teaches how different audience perceive, and why public speaking is terrifying ...
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Settle the heart

Settle the Heart First

Gil Fronsdal talks about Settle the Heart First. Rest in the calm of peace first and settle the heart before ...
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Mindfulness of Aspiration

Mindfulness of Aspiration

Sharon Salzberg talks about Mindfulness of Aspiration, not as a synonym of desire, but as a harnessing of our imagination, ...
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Dharmette by Gil Fronsdal

Questioning: Is That So?

Gil Fronsdal leads a Guided Meditation Dharmette: Is That So? He tells a story about a priest who did not ...
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Deep Relaxation For Sleep

Deep Relaxation For Sleep

David Gandelman leads a deep relaxation meditation for sleep. David Gandelman is the founder of Grounded Mind, host of the ...
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25 Minute Just Bells

Twenty Five Minute Meditation – Just Bells 5 Minute Intervals

Available for download, audible media of 25-minute meditation with just bells. The 5-minute intervals are good for meditation parts ...
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Mindfulness exercise

Just One Thing

Rick Hanson talks about the topic Just One Thing. The basic idea is to focus on just one thing each ...
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Lesson from Nature

Focus Booster (Binaural Beat)

Binaural Beat to Boost Focus. Binaural beats are auditory illusion perceived by the brain when two different tones are played ...
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Nature of Awareness

Mindfulness of Breathing

Mindfulness of breathing is fundamental in Buddhist meditation. This is the 1st thing on mindfulness of the body; to be ...
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Letting go of judgment

Letting Go of Judgment

Tara Brach leads a guided meditation on Letting Go of Judgment. Letting the senses be awake and simply relaxing, letting ...
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Bonus 5-minute meditation

Bonus 5-minute Meditation

Meditation is the act of improving our brain’s software programming through applied mental training. Listen to this 5-minute meditation from ...
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Golfing With Monkeys

Golfing With Monkeys

Tara Brach talks about Golfing With Monkeys. She started with a story of monkeys proliferating in a golf course in ...
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Nowness Wholeness Allness Oneness

Nowness Wholeness Allness Oneness

Rick Hanson talks about the four words- Nowness, Wholeness, Allness, and Oneness. Let go of the past, future, and present ...
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Gil Fronsdal Guided Anapanasati Meditations

Guided Anapanasati: Peripheral Awareness and Fading Away

Gil Fronsdal leads an Anapanasati Peripheral Awareness and Fading Away. Tuning in to your breathing refamiliarize yourself what it's like ...
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Gil Fronsdal

Attention Focused Narrow

Gil Fronsdal leads a Guided Meditation Attention Focused Narrow. There's a saying, in doing mindfulness practice, we look at reality ...
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Keys to a long retreat

Keys To A Long Retreat

"Refrain from violence and work to end hatred" is a good way to reflect on during the long retreat. Attitude ...
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Meditation: Inner Space

Meditation: Inner Space

Tara Brach leads a guided meditation: Inner Space. This is adapted from a meditation called Open Focus. All questions start ...
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Mindfulness meditation, nature of awareness

Nature of Awareness

Guy Armstrong talks about the nature of awareness; mindfulness and consciousness being different properties. What about the word awareness? ...
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Mindfulness Exercise on Lessons From Nature

Free-Floating in Discomfort

Ines Freedman leads a guided meditation on Free-Floating in Discomfort. This meditation alleviates the discomfort of pain and increases calm ...
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Tending Yourself, Tending The World

Tending Yourself, Tending The World

Jack Kornfield tells about tending to yourself and the world by caring for each other. He tells a story about ...
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Stories People Will Say About Us

Stories That People Will Say About Us

Sylvia Boorstein tells a story that leads to Siddharta, it deals with the spiritual journey of self-discovery. We all have ...
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Breathing Spirit Into Form

Breathing Spirit Into Form

Ajahn Sumedho talks about Breathing Spirit Into Form. Conceit changed a lot of form in Buddhism tradition. We are here ...
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RAIN meditation

RAIN

RAIN meditation is a practice that can be used with any content of mind but typically applied to unpleasant, uncomfortable, ...
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mindfulness exercises

Deep Epsilon Sleep (Binaural Beat)

Binaural Beat for Deep Epsilon Sleep. Binaural beats are auditory illusion perceived by the brain when two different tones are ...
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Flowering of Compassion

You Are Not Your Fault

Wes Nisker talks about the topic You Are Not Your Fault. Wes explains that our existence is no accident, that ...
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The Foundation for all Abundance

The Foundation for all Abundance

We always want more than what we have, but how about we take the time to actually appreciate it? Through ...
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Nature of Awareness, Big Mind Guided Meditation, Loving Humanity, seven factors of awakening

Letting In The Love

James Baraz explains that the relations we have, our connections are channels of positive energies that make us feel alive ...
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mindfulness at work

Real Happiness at Work

Sharon Salzberg talks about Real Happiness at Work- Mindfulness at Work. Sharon talks about its impermanence and how we can ...
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Penetrating Equanimity

Penetrating Equanimity

Phillip Moffitt talks about Penetrating Equanimity. "Teach us to care and not to care, teach us to sit still." This ...
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Remembering Motivation

Remembering Motivation

Improve your motivation and look deep into your self, access the place of your accomplishments. Sean Fargo leads a guided ...
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Lesson from Nature

Nature: Woodland Bridalway

Nature Sounds: Woodland Bridalway. Walking through woodlands, you listen to horses coming by and from the nearby barn. You hear ...
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Right speech

Right Speech

Joseph Goldstein talks about Right Speech. Right thoughts and understanding is the 3rd of the 8-fold path to awakening. It ...
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Dharmette by Gil Fronsdal

Don’t Pick It Up and Don’t Reject It

Gil Fronsdal leads a Guided Meditation Dharmette: Don't Pick it Up and Don't Reject it. How to apply Buddhist practice ...
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Two kinds of happiness

Two Kinds Of Happiness

Tara Brach talks about the topic Two Kinds of Happiness. The Buddha said I teach one thing only, and that ...
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How To Feel Safe, Content & Connected

How To Feel Safe, Content & Connected

We have 3 overarching needs. Needs that help us be safe by avoiding harms, help us be content by rewards ...
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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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