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Mindfulness of walking

Mindful Walking

Sharon Salzberg leads a guided meditation- Mindful Walking. Before you begin a meditation, find a long room or a quiet ...
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Gil Fronsdal

Choosing the Long Path of Practice

Gil Fronsdal leads a Guided Meditation Choosing the Long Path of Practice. The idea of a fast way to enlightenment ...
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Equanimity, The Sweet Joy Of The Way

Equanimity, The Sweet Joy Of The Way

Spring Washam leads a guided meditation on Equanimity: The Sweet Joy of the Way. Equanimity is the quality of mind ...
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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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Gil Fronsdal

Be Still and Gaze Upon Everything Kindly

Gil Fronsdal leads a Guided Meditation Be Still & Gaze Upon Everything Kindly. Buddha represents being still, tranquil in body ...
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Amazed

How To Be Amazed. Wow!

Gil Fronsdal talks about How To Be Amazed, Wow! There just so many things to be amazed in nature. The ...
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Gil Fronsdal Guided Anapanasati Meditations

Guided Anapanasati: Noticing Ease and Effortlessness

Gil Fronsdal leads an Anapanasati Noticing Ease and Effortlessness. Settle in your body, put it at ease. Put your mind ...
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Five Minute Meditation

Five Minute Meditation – With Just Bells

Available for download, audible media of 5-minute meditation with just bells. Good for worry-free meditation for 5 minutes ...
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Lessons from Nature

Learning To Listen Deeply

Tara Brach talks about Learning To Listen Deeply. It's kind of an innate form of violence in our culture when ...
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Hardwiring Happiness: Meditation

Hardwiring Happiness: Meditation

As we struggle to find happiness, we discover the importance of peace, love, and contentment. Let us hardwire our happiness ...
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Daily Practices for Love and Happiness

Daily Practices for Love and Happiness

Everyone wants to be loved. There is no one who does not want love. The same is true for happiness ...
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Practice as a Path of Happiness

Practice as a Path of Happiness

James Baraz talks about how practice leads us to a path of happiness. By which the purpose of life is ...
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The Dragon and the 10 Gowns

The Dragon and the 10 Gowns

Jack Kornfield talks about how Buddha teaches the transformation of suffering into joy. He then proceeds to tell the story ...
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Mindfulness exercise

H.E.A.L. Steps to Happiness

Rick Hanson talks about HEAL Steps to Happiness. Taking in the good have 4 fundamental steps: Have, Enrich, Absorb, and ...
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Mindfulness for holiday stress, metta

Metta: Near and Far Enemies

The practice of Metta is an exploration. How Metta is relevant in the unfolding of the Dharma? How the heart ...
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Bringing Wisdom and Love to All Parts of Our Lives

Bringing Wisdom and Love to All Parts of Our Lives

Donald Rothberg talks about a vision of bringing wisdom and love to all parts of our lives. In this meditation, ...
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Letting Go vs. Attainment

Letting Go vs. Attainment

Ajahn Sumedho talks about Letting Go vs. Attainment. You don't ever attain anything in meditation if you're meditating in the ...
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Bonus 15-minute Meditation

Bonus 15-minute Meditation

Meditation is the act of improving our brain’s software programming through applied mental training. Listen to this 15-minute meditation from ...
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Gil Fronsdal Guided Anapanasati Meditations

Guided Anapanasati: Knowing the Breath

Gil Fronsdal leads an Anapanasati Knowing the Breath. Your breathing has been your companion for your whole life. In all ...
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Generosity and Gratitude

Generosity and Gratitude

Donald Rothberg talks about the relationship between Generosity and Gratitude. It's the spirit of giving is based on the feeling ...
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Spiritual Journey

Spiritual Journey

Donald Rothberg leads the spiritual journey meditation towards perfecting mindfulness. To look deeply to oneself takes more courage than the ...
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The Floodlights Of Awareness

The Floodlights Of Awareness

Ajahn Sumedho talks about The Floodlights of Awareness that can help you become aware and secure as you navigate through ...
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Gil Fronsdal Guided Anapanasati Meditations

Guided Anapanasati: Noticing Absence and Little Cessations

Gil Fronsdal leads an Anapanasati Noticing Absence & Little Cessations. It's always useful to refamiliarize yourself with yourself as if ...
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Practicing with Darkness and Light at the Winter Solstice

Practicing with Darkness and Light at the Winter Solstice

In this meditation practice, Donald Rothberg talks about embracing the darkness and inviting in the light especially in this time ...
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Gratitude

Day 7 Gratitude

Allow yourself to feel benefited from the gift of gratitude. Allow yourself to feel appreciation. This is Day 7 gratitude ...
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Freedom

Feeling Free

Joseph Goldstein talks about Feeling Free and the 4th noble truth. The 4th noble truth is the way of practice ...
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Lesson from Nature, Pain Relief

Pain Relief (Binaural Beat)

Binaural Beat for Pain Relief. Binaural beats are auditory illusion perceived by the brain when two different tones are played ...
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Knowing that Attention is Present

Knowing that Attention is Present

Phillip Moffitt leads a meditation to attention mindfulness awareness, to be mindfully aware of the occurring, to know the occurrence ...
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Poetry of Realization

Poetry of Realization

Mark Coleman talks about his long love of poetry and deep interest in awakening in Poetry of Realization. Explore awakening ...
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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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Contentment

Contentment

Gil Fronsdal talks about Contentment. There's absolutely a lot of things in life to be content with. In mindfulness, contentment ...
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loving kindness meditation

Loving Kindness Meditation

This meditation is the loving-kindness meditation by Kristin Neff. It's meant to generate feelings of goodwill and kindness both for ...
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Mindfulness Exercise on Lessons From Nature

Vision

Matthew Brensilver talks about Vision. Seeing is feeling. Visual feeling is one part of mindfulness that can be very useful, ...
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Mental Subtractions of Positive Events

Mental Subtractions of Positive Events

Imagine what your life would be like now if you hadn't experienced the positive events, and affirm them by doing ...
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Good Fortune, Bad Fortune

Good Fortune, Bad Fortune

Phillip Moffitt tells a story about fortune: good or bad and leads us to a liberating paradox of mindfulness. How ...
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Filling Your Cup – Meditation

Filling Your Cup – Meditation

Do you think you feel empty and forgotten to appreciate things in your life? You can always come to this ...
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helping hands

Life of Service

Mark Coleman talks about Life of Service. How wonderful and inspiring if the life of service we have is filled ...
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Forgiveness Practice

Forgiveness Practice

Forgiveness practice can be done in different ways. In cultures, it's an interpersonal practice while in Buddhist practice, it's more ...
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The kind heart

The Kind Heart

Whatever the mind thinks about something fondly, it becomes the mind's inclination. Joseph Goldstein talks about The Kind Heart. Cultivate ...
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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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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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Mindfulness Exercise on Lessons From Nature

Mindfulness of Depression 2/5

Rona Kabatznick leads Part 2 of the guided forgiveness meditation on Mindfulness Depression. Forgiveness of self is to open one's ...
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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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