This meditation reflects on three questions inspired by Jonathan Foust and James Clear. As you look forward and backward,
What worked well in the last year?
What didn't go so well?
What are you working towards?
7 Dec 2016
Mindful Exercise: Twenty Breaths
This episode introduces the practice of "Twenty Breaths". This simple exercise can be used any time to return to the present moment. I original learned this practice from Dr. Michael Baime of the Penn Program for Mindfulness.
7 Dec 2016
Mindful Exercise: Gratitude
The following is a meditation on gratitude. We begin with the body and allow a feeling of gratitude to arise for the gifts we hold inside of us. The ability to breathe and move, connect and engage with our world.
Gratitude practice is an aspirational practice. We work to incline our mind toward recognizing those things that bring meaning to our lives. This isn’t always easy but intentional practice can be helpful to generating happiness and satisfaction with life while still acknowledging the difficulty and suffering that goes with being human.
22 Oct 2016
Mindful Exercise: Can You Soften This?
The following is a type of body scan meditation where we soften areas of tightness, tension or stress in our body. In this practice, we give our mind a job to soften or relax various areas of our body. This may help to calm the busy mind and create a feeling of peace or ease. That said, an actual softening isn’t necessary. Just by offering an intention or wish for softening can trigger our body’s natural relaxation response.
16 Sept 2016
Mindful Exercise: Can You Feel or Imagine?
The following meditation is based on the work of Dr. Les Fehmi and was shared with me by my teacher, Jonathan Foust. I’ve found it a helpful meditation on those busy, hectic days where slowing down might allow me to become more focused and also relaxed.
The process of "feeling or imaging" can take us out of our linear, problem solving mind into a more creative experience of spacelessness and timelessness.
You might enjoy Jonathan's longer version of this meditation available at www.youtube.com/watch?v=5OsotDvMJmk.
22 Jun 2016
Mindful Exercise: Self-Lovingkindness
This month I’m teaching a workshop called Fierce Self-Compassion. Today, I’ll be sharing a brief lovingkindness meditation from that class that focuses on yourself. Self-love is not selfish. I see it as a crucial building block towards living an authentic, wholehearted life.
You can find an extended 20 minute practice of lovingkindness on my website, www.yourmindfulcoach.com by clicking on the “guided mindfulness recordings” button and selecting the entry from September 2015, “Body Sensations and Lovingkindness.”
24 May 2016
Mindful Exercise: Lovingkindness
The following is a lovingkindness practice. Lovingkindness uses words, images and feelings to produce an inclination towards kindness and care for ourselves and others. Through regular practice, our hearts open and we begin to recognize the interconnection we have with all beings.
You can find an extended 20 minute practice of lovingkindness on my website, www.yourmindfulcoach.com by clicking on the “guided mindfulness recordings” button and selecting the entry from September 2015, “Body Sensations and Lovingkindness”
19 May 2016
Mindful Exercise: Compassionate Writing
The following is a compassionate writing/reflection exercise. It is best to have a pen or pencil and paper available but you can also reflect on the questions and see what arises. It was inspired by the work of Kristen Neff and Christopher Germer whose voluminous work on Mindful Self-Compassion has been effective at helping people work with stress, anxiety and the challenges of this human life.
7 May 2016
Mindful Exercise: Noting & Naming
The following is a noting meditation. In this practice, we note or name thoughts, feelings and sensations as they arise. Instead of trying to eliminate these mental formations or clear our mind, we gently acknowledge them and then return our attention to the anchor of our breath. Author & researcher Dan Siegel has described how this simple process of noting or naming triggers neurological processes that can calm and soothe our mind and body.
Please also visit us on the web at www.yourmindfulcoach.com or send an email to marc, that’s M A R C at yourmindfulcoach.com. Thank you.
28 Apr 2016
Mindful Exercise: Body Scan
Simple body scan practice connecting mind and body in presence.
24 Apr 2016
Mindful Exercise: Focused Breathing
The following exercise introduces you to focused breathing. We use breath to anchor our attention in the present moment. This is a wonderful exercise for teens to practice daily to support focus and relaxation. With time, you may find it contributes to a sense of connection, awareness, self-regulation and self-care.
20 Apr 2016
Mindful Exercise: Drawing Your Breath
The following exercise offers a creative introduction to mindfulness. We will be “drawing our breath” using an exercise I learned from an art therapist. As we proceed through the exercise, we use our breath and body as a guide for our experience. We close with the introduction of drawing with both hands at the same time which provides a unique experience that helps integrate mind and body.
To do this exercise, you’ll need two crayons, or possibly two colored pencils, a large piece of paper and a desk or table. To start, tape down the four corners of the paper so that it won’t move around.
25 Mar 2016
Body Scan for Youth Athletes (Meditation Only)
This body scan meditation was presented to a group of youth baseball players. You can also download the version with an introduction to the practice here or visit the Your Mindful Coach Podcast for a longer version entitled Mindful Tools Body Scan.
25 Mar 2016
Body Scan for Youth Athletes (Intro & Meditation)
This body scan introduction & meditation was presented to a group of youth baseball players. You can also download the Meditation-only version here or visit the Your Mindful Coach Podcast for a longer version entitled Mindful Tools Body Scan.
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