Zen out listening to guided meditations, inspirational audio and relaxing interviews with experts broadcast on leading podcasts.
A highlight from Let Go of Anxiety, Day 5 Lean Into Life's Challenges
"You acknowledge how you're feeling. It doesn't mean the pain or feeling will go away, simply means that you're awareness and attention to how you're feeling allows you to process the emotion. Moods are like waves. They come and go. Sometimes you need a little extra support during these times. That's when you may meditate a little longer. You may try herbal teas you may try. CBT Stella mints, you may want to reach out to someone to support you. Listen to the kind of support that resonates best for you. Now allow yourself to notice the rhythm and flow of your breath. I'll guide you as you inhale to the count of four. And exhale to the count of 6. Inhaling through your nose, exhaling through your mouth through pursed lips again as if you're blowing out a candle. Inhale, exhale. Inhale. Exhale. Inhale. Exhale. Continue with this breath. Adjusting the pace. Continue this breath. For as long as you feel comfortable doing so, spine straight, eyes uplifted. Practice it as often as you can. You are so worth slowing down for.
A highlight from Daryl Davis - Healing Hate with Friendship
"I have the most amazing guest for you. He is a man that really shows us the possibility of how two disparate sides can come together. His name is Daryl Davis, and he's a black man who is convinced over 200 Ku Klux Klan members to give up their robes by boldly and bravely walking in deep into their lives deep into the heart of the Ku Klux Klan, becoming friends with them and showing them his sheer humanity. Today we're going to hear Daryl's story and learn how it is that he threw his empathy compassion insight and bravery has been able to really embrace a methodology that allows people from opposite sides to come together, learn from one other, become friends heal and grow. Welcome, Daryl. Thank you, Ariel. It's a real pleasure to be here with you. Thank you for having me. It is such a pleasure. You're such an extraordinary human being. Sorry to embarrass you. I am so excited to be able to share your story and your insights today. Oh, it's my pleasure and I hope your listeners will enjoy it. Thank you. Why don't you begin by telling us the backstory to how and why you were able to penetrate the clan? Okay, I'm age 62 currently. And as a child, my parents were in the U.S. foreign service. So I spent a lot of my formative years starting at the age of three, and on through elementary school, traveling abroad, living in various foreign countries. You go to a country for two years, then you come back home here to the states, and then you're reassigned to another country. So back and forth back and forth during my formative years. While overseas, my classes in elementary school and things like that were filled with kids from all over the world. Anybody who had an embassy in those countries out of their children went to the same school. So my classmates were Nigerian Italian Russian Japanese French, you name it if they had an embassy there. I was in school with their kids. And to me, that was the norm. That was my first exposure to school. And so when I would come back home at the end of the two year assignment, I would either be in all black schools or black and white schools, meaning the still segregated schools or the newly integrated ones. What year was this? Well, I left Chicago shortly after I was born. But we would come back and we would be like in Washington, D.C. or we'd be in Massachusetts, different places for a short time before being reassigned. Every other two years. So I was back. I know I was back for part of the second grade. I was back for a fourth grade. I was back in 6th grade, and I was back here in 8th grade. When I would come back to schools were either all black or black and white, meaning still segregated or nearly integrated. And there was not the amount of diversity in my classroom that I had overseas. So in one case, I was in fourth grade, 1968. I was ten years old. And I was one of two black children in the entire school. Myself in fourth grade and a little black girl in second grade. So consequently all of my Friends were white. And many of my male friends were members of the local cub scout group. And they invited me to join, which I did. And during a march we had from Lexington to Concorde to commemorate the riot of Paul Revere. Suddenly I was being pelted with sort of pop bottles and cans and Ross and Joseph debris from the street by just a small group of the white spectators on the sidewalk. Not everybody. Most of those people were cheering us and waving. And all that kind of thing. But there were about maybe 5 people off to my right. I remember there being a couple of kids, perhaps a year or two older than myself and a couple of adults who were throwing things. And when I first began getting hit and looked over and saw this, my first thought was, oh, those people over there don't like the scouts. That's how naive I was. Because I had never been through that kind of thing before. And it wasn't until my scout leaders came rushing over and these were white people, my den mother, my club leader, my troop master, and they huddled over me with their bodies and escorted me out of the danger. And I realized then that I was the only person being targeted because nobody else was getting this special protection. And I asked him, I said, why am I being here? Why are they doing this? I didn't do anything. And all they would do was kind of shush me and rush them along, telling me everything would be okay, just keep moving. And so they never answered the question. At the end of the day, when I returned home, my mother and father who were not at the parade were fixed me up cleaning me up putting band aids on me and asked me, how do I fall down and get all scraped up? I told them I didn't fall down until the what had happened. And this was the first time in my life that I heard the word racism. They explained what racism was to me. And my ten year old brain could not process this definition. It made no sense to me whatsoever. I'd been around white people from all over the world at this point. And none of them, whether they were my fellow Americans, my French friends, my Swedish friends, my Australian friends, none of them treated me like this. So my parents were making this up because people don't do things like that. And the issue that not all white people do this, but there is an element of some they do. And I just could not wrap my head around it. So I didn't believe them. Well, about almost two months later, that same year, 1968, on April the fourth, Martin Luther King was assassinated. And every major city in this country burned to the ground. All in the name of this new word that I had learned called racism. So then I understood that this phenomenon does exist. But I did not understand why. Why are people raise this? What makes them that way? So I formed a question in my mind at that age, which was how can you hate me when you don't even know me? And now, for 52 years since then, I've been looking for the answer to that question. So how better would you get an answer and who better to go to to get it from, then somebody who would go so far as to join an organization whose whole premise has been now for a 155 years practicing hating people who don't look like them or who do not believe as they believe. So I began to question Klan members and clan leaders to get the answer to this question. And as a result, not only did I get some answers, but I also changed some minds along the way. Now, I don't like to say that I converted them what I want to say is that I was the impetus for them to rethink their ideology. And then they would make the change or make the conversion themselves. I planted the seed. It's amazing. Can you tell us some of the stories? I know I've heard some of them before and they're extraordinary. Top clan members that became like family to you. Sure, absolutely. The first leader that I interviewed was a grand dragon, which means a state leader. What you and I would call a governor, and he would later the one to become an imperial wizard, which means national leader.
A highlight from Breathing to Calm Your Heart, Day 3 Lean Into Life's Challenges
"This is episode 2476 of the daily meditation podcast. I'm Mary meglen and I'm honored to share with you today's episode. You're going to be guided in a meditation using a breathing technique that has been thoroughly researched to calm your mind and body. This is a breathing technique. That is considered to be so effective that a psychologist wrote an entire book about this breathing technique and put together a program where you follow along doing this breathing technique twice a day for 20 minutes at a time to calm your mind and body at a deep level. This is the book that our mindfulness based entrepreneur, you may have listened to in the very first day of this week's series, Brandon nolte recommended this breathing technique that he discovered from the book heart breath mind by doctor Leah Lagos. This is a simple breathing technique. It has you inhaling through your nose to the count of four and exhaling through your mouth to the count of 6. Before I guide you through this breathing technique, it's important to understand heart rate, variability. And this is the time it takes for your heart to beat from one beat to the next. A strong, steady, heart rate variability or HR V with more time between each heartbeat improves your ability to manage stress. So if you notice that when you're nervous or anxious, you will sweat or your heart will race, or maybe your hands even trimble. You may notice a physical response in your body, and this is what doctor Lagos talks about in her book. She says that it turns out that you can control how your body responds to stress and it all starts with your heart. And this is a breathing exercise that is very helpful, especially during these more challenging times. And that is the theme for this week's series. It is to lean into the challenges you face. You have a challenge this week to follow every single day, and that is for you to own your emotions. When you feel as though you're triggered by stress, allow yourself to sit with your emotions and reflect on how your emotions are coming from within you, not from the outside world, outside of you. See if you can own the feeling you are having within yourself. So this is what I encourage you to do as you get ready to settle yourself down to meditate. As you settle yourself down with a straight spine, your eyes closed and gently uplifted. Begin to notice the rhythm and flow of your breath. How you breathe, affects your heart rate, variability. On your next
A highlight from Kyle Gray | Winding Down with the Angels
"Hi, this is he high author Kyle green. I'm going to share with you my evening meditation to wind down with the angels. So many of us are sensitive. And we don't even realize how sensitive we are. I've come to understand that so many of us because we are so sensitive, we are picking up on carrying the energy of our day with us. If we do not make a conscious choice to disconnect from the energies of our D, which at times can be quite dramatic and overwhelming, that's the energy that we bring to bed with us, and that's the energy that we take into the sleep state. That energy can affect us and negative ways and can impact our sense of relaxation and rejuvenation. So this meditation is going to welcome in the presence of angels. We're going to disconnect from any unwanted and unnecessary energies that could be hooking into our energy field and draining us. Then we're going to connect with our intra self and remember that we are the keeper of our mind and body, and then finally, we're going to clear the space around us before welcoming in a bubble of light from the heart of source. You deserve to feel safe, you deserve to go to bed knowing that you are protected. And you deserve to go into the sleep state so that you can claim a sense of rejuvenation and replenishment. This is
A highlight from Overcoming Challenges, Day 1 Lean Into Challenges
"We are launching into a series to help you lean into life's challenges. We launch into this series with a very special interview with a mindfulness based founder Brandon nolte. He is the founder of stello mince. That's stello STE LL OO mins am I NTS and these are CBD infused mints and you'll hear in the interview how Brandon struggled with social anxiety and how he overcame it and how this inspired him to launch a mindfulness based business. I'll be sharing with you occasionally, interviews of mindfulness based founders of companies that share products that you may already use or that you are interested in on your meditation journey. And all of the founders that I interview walk their talk. That's why I pursued them for an interview because they meditate and the businesses they created are truly passions. So I'm excited to share with you Brandon's interview. Now, throughout the rest of the week, you'll be guided in your regular short ten minute meditations and you'll be using the different meditation techniques that Brandon has selected. He also selected your challenge for this week. The challenge is a fun one. It is a lean into it challenge. And he'll explain all about it in the interview.
A highlight from Positive Thoughts, Day 7 Recipe For Gratitude
"If you weren't so consistent with the challenge, no worries. You can start it. Now. Let go of a negative thought. Or pattern or habit. Think about what your big wins. Or this week, what made you feel great? And empowered. Think about what you like to change. How you could have made the week better. No regrets simply and awareness. Self improvement. Beautiful. Now, sit in silence. Allowing yourself. Inner stillness. And simply to be this is true meditation. I have so enjoyed sharing. This week's recipe for gratitude, series with you. Go now in peace, knowing you are so worth slowing down for.
A highlight from Believe In Yourself, Day 6 Recipe For Gratitude
"This is episode 1632 of the daily meditation podcast. I'm Mary meckley and welcome back to day 6 of our series we're exploring this week as a way of saying thanks to you for listening along to the meditations right along with me. I do these same meditations with you and also for those of you who are showing up day in and day out as you meditate. If you've been a longtime meditator or your brand new, it's all good. I want to share my gratitude with you. So I'm sharing with you the meditations that I share on the sip and om meditation app. These are the fuller longer meditation experiences. You can listen to the inspiration I share at the beginning of every episode, as I do here, but I do go a little more in depth on the app. It's for those who want to go more deeply into the rich tradition of this ancient ritual we're all doing, meditation. You are guided through a full body relaxation. That might be just enough for you. That's an incredible way to start your day or to end your day. You might enjoy being guided through the techniques you might enjoy being guided through the full meditation experience and even to sit a little longer as the music continues to play, and you sit in silence on your own. So these meditations are structured to meet you where you are. You can do part of the experience or the full experience. So in today's episode, I hope that you will give yourself a chance to enjoy it and I know it's a busy day for many of you if you live in the United States, especially because we're launching into the rush of the holiday season. It's official. And you are going to be bombarded with all kinds of advertisements and the shopping and the preparations that take place from now until the end of the year. So this is one reason I wanted to share this series with you in hopes that you'd give yourself permission to slow down before this rush begins. So in today's episode, you'll be guided as you layer together. The meditation techniques you've been exploring all week long. It's one of my favorite episodes day 6 layering the techniques together. So go at your own pace honor yourself and allow yourself this time. You are
A highlight from Thanksgiving Gratitude Meditation, Day 5 Recipe For Gratitude
"Inspires you in regard to your 7th chakra at The Crown of your head. The color is light pink. The element is ether. It's so light, lighter than air. So sit up straight. Close your eyes. Keeping them elevated at the point between your eyebrows. Your face is relaxed. Your jaw is soft. Your chest is relaxed. Your shoulders feel relaxed.
Finding Your Personal Pathway To A Quiet Mind with lllustrator Kyle Webster
"I think so. Many of us myself included. We start meditating. We think we're going to have this amazing peaceful lovely experience and ends up being the polar opposite. And we're having a little battle inside ourselves the whole time and so finding some pathway in to that quiet space for yourself you know. I think the gift is. It gives us muscle memory right leg. You you know that quiet space by we ha- we know how to access it whether it's through drawing whether it's through running god forbid or seeded. Whatever it is that you find that space through we start to build the muscle memory and then we can apply in other areas of our lives. Yeah i think you snapped into that that mode or whatever it is after having done it so many times if of course it takes practice. So that's why you know people describe innovation as a practice. And i literally is that the practice and the repetition leads to that facility and that that the speed at which you can access that that state of mind. My brother is a runner. He was a competitive runner division. One college still runs and and he does absolutely find that that peace of mind if you like her gets into that space when he runs and i think he was aware of that from the beginning and that is why he for years and years has been between the two of us. I have a twin brother. By the way he's been the more balanced more relaxed less neurotic twin. Whereas i always buzzing around my brain is never stopping and i have trouble sleeping and everything just didn't realize i had access to that even though i was doing it frequently i just didn't i wasn't aware of it
Resting Your Heart in Presence
"One of my favorite teachings from not han. Who's a zen master is that it's not enough to supper. We also have the touch piece. We also have to touch wellbeing sir. Today's meditations really an invitation as much as possible for our own body. Mind to just let go and relax abed to taste that timeless peace. It's here when we begin to settle a bet. And so in that spirit will begin in a very simple way where you might just invite your attention and word invite yourself into the present manned and sometimes that means i checking your posture higher sitting and making yourself comfortable adjusting in the way they give you a sense of balance and uprightness sarah alert and also real ease settling your body as you become more still physically. Allow your attention go in work. Just notice what it's like right now. Notice the feelings in your body. Notice your body's breathing then with a conscious intention begin to length in your bra. So that it's a long slow in brow you might count to five with the enbrel and then a matched out breath counting to five with the out breath mila slowing down this breath the nice full in breath again coming to five a slow out. Breath measure release really become aware of the suit stations of letting go gan along deep in breath yelling the chest in the lungs the out breath again that sense of letting go of release
How to Say Yes to Life
"Take few moments if you'd like to. Maybe adjust higher sitting so. Your posture supports meditation. The guidelines for sitting. Meditation are simple in the sense that the posture upright so that there's a quality of being tall alert and also relaxed alert and relaxed alert and relaxed. Eyes are closed. Unless you'd prefer to have them open that's fine too. There's no rules on it. Often the mind quiets more easily with the is close. You might feel this life breath and fuelled at your heart and bring a kind of inner listening to your heart syncing. What mood is here.
Meditation: Trust the Journey Tonight
"Rave indeed relax tonight are always in the middle of your journey and sometimes it can feel frustrating. Like you're not getting to where you want to go her. Seeing the results result want to see but trust the journey. Because when you keep showing when you key gaining hilarity. I near vision. You keep taking intentional. Actions the flowers of years desire her sure to blossom so free lance yourself. Relax craving out. All of pieces of li- veteran settled inside of you all the pieces that feel anxious or stress in feel your body relaxed deeper with every breath. Ow
18 Reminders to Listen to When the World Feels Heavy
"Today i'm about to walk you through eighteen lovely reminders about the world about yourself and hopefully these things will allow you to do a little bit of re framing and hold space for what you might need this week now. These reminders aren't going to solve everything necessarily but they can be so lovely to come back to from time to time. And i hope that you listen to this episode whenever you need these reminders. So let's go ahead and get started so there are eighteen of these today that i wrote and i'm just gonna go ahead and begin with number one. Number one is that rushing often feels like a fast paced way of avoiding self awareness. When you rush you are running through and avoiding self awareness in your body and your mind and it's why when we rush through things we make mistakes we we. There are oversights that we experienced right and we tend to be irritable. So your reminder with this one is that rushing is only going to prevent you from being able to self assess and self correct as needed so if you need to slow down. Here's your reminder number two if you feel overwhelmed it can be helpful to ask yourself the following question. What's the true outcome that i am seeking. I mean keep it simple here. Omit whatever editions you've added to your plate that don't truly aid in keeping an helping you reach your goal so again asking yourself. What's the true outcome. That i am seeking with business with work with life. We often add in additional steps or additional things. We think we need to do to reach our goal and they might just not be necessary. Omit what you don't need number three you cannot please everyone nor should you try. Keep on doing your best. Take it step by step. Make sure that you are putting yourself first where you need to so that you can take care of your mind and your health so that you can show up for others right so that you can contribute to society and community care but don't have the goal to please everyone because it will never happen and there's a little bit of liberation in realizing that
A Meditation for Back Pain Relief
"Oh pin yourself to the healing touch at night him. feel it. Relax you and relieve you from your back pain so pre and settle yourself t. Tear bad him by cherry attention to come inside away from the streaming in your head and on tier body. Listen no aces denied around you. The smooth ocean she her playing as they touch your skin. P. the motion severe breathing arising in fine of your bali the air flow in now very no cheer senses pre new here
What Is Lovingkindness and How to Implement It in Your Life
"How'd you describe loving kindness or meta m. e. t. t. a. practice. What is it so metta practice as opposed to just meta itself. Either or both. Well i mean say. That's even a really important distinction from me. So there's a traditional meta practice. we call it. Traditional the booted did not teach it. But it comes from. I think about five hundred. Eighty the surrey margareta so the path purification which was a commentary on the teachings of the buddha and in that we find this practice which really was made most famous by sharon salzberg. Who i know it you know. And it's a very intentional way of trying to develop loving feelings and it uses phrases where you repeat phrases. Typically may i be happy may be peaceful may be safe. May you be happy. May you be peaceful may be safe and there are many other variations on the phrases but along those lines. So they're just noticing that they are not sort of exactly prayers and they're not demands but they're sort of requests the systematic part. Besides the phrases is that we go through different categories of people starting with the self not necessarily often starting with self. Some people prefer to start with something easier like your cat. You know which is not a person. I guess but Could be helpful easy one to feel love towards so we kind of start with the easy ones and then work with our dear ones and then work with what we call neutral people just just sorta like everybody that you don't know essentially and then into difficult people and often it's just you pick one difficult person and so after you've gone through those categories repeating these phrases and kind of feeling the breath and your body feeling the breath in your heart center in the middle of the chest so you're trying to kind of connect with this feeling. Then once you go through those categories than you do a practice called radiating to sort of radiating loving kindness out to all beings ultimate land and i. I like to do that. Sort of almost geographical way imagining where i live my neighborhood and then my city and then outward around the planet and you can do the whole universe. If you're you know
Yoga & Meditation Teacher Tracee Stanley on How She Was Pulled Into Meditation
"Interested in that you were really pulled into meditation. I in yoga. Second that's the opposite for me. I found meditation through yoga. And so i'm curious just a little bit about what were those first practices like. What were you practicing. I love this question. So one of the books that i was given by my friend and doni anatazio. Who was the one who gave me all these books. When i had that spontaneous meditation moment was a book on a tantric. Meditation by harish johari and so this is before the time of having any kind of audio so basically you would read the practice and then you would just do the practice based on what you remembered from reading and so i remember doing this practice. I was sitting in my apartment. I was living in south africa at the time. And i was doing this this practice. And you know. In retrospect it was a chucker meditation. But i did not know that until later and i had no idea what a chocolate was. Even though it was explained in the book it was like Way over my head. And so i did this meditation focusing on different parts of my body. Which were the talk rose and visualizing different colors and i believe that there may have even been like Shapes or geometrical shapes that were being visualized. And i did this meditation. And at the end of the meditation towards the end of the meditation this vibrant rainbow of colors and magic. It was like this mystical experience. I was like wow. This is what meditation is you know. This is incredible and so that was the first hook into
Meditation: The Space of Loving Awareness
"Meditations a little bit of a different format than some. You might be familiar with. I will just sat ourselves. You might find a comfortable way of sitting saddling. You might close your eyes. You'll find that meditation asking you kind of repeating question so you can explore that as we go for now you might start by taking a nice full deep breath and with the out breath letting go letting go and breathing naturally scanning the body and noticing if there's any obvious areas of tension or tightness and taking a few moments to just let go wherever you feel holding be sure to soften the shoulders relaxed the hands softening the billy relaxing your heart. Can you imagine the space between your eyes. Can you imagine the space fills the nostrils in you. Imagine and sense the space that fills the lips. Can you imagine and sense space. It fills the tongue. Can you imagine the space fills the whole mouth tongue. Gums teeth lips. Can you imagine the space that fills the brain letting the throat fill the neck. Can you imagine the space fills the neck.
Dr. Kristen Neff on the Interplay Between Personal Work and Collective Work in Meditation
"One of the things i noticed in this book was the interplay between personal work and collective work and i think that sometimes that gets lost within just meditation practice. It seem so solitary. You're doing it for the most part in your house by yourself on your own cushion for yourself except that it's not actually for yourself and so how does that interplay show up three. Oh yeah we'll so you know if you come from a perspective that in for me it does come from a buddhist perspective. But it isn't be buddhist if he come from a perspective where you see yourself as a larger interdependent all right then this idea that what we do only if excess or the you know we just turn inward and not outward or we outward tonight inward none of that makes sense right when you when you change your mindset so that you realize for all part of a larger hold then of course you know we. We work with their cells due date set for after work dacian of suffering of others of our planet. We also understand. We have the wisdom to know that what we cultivate inside impacts people outside and vice versa. I that wisdom of inter connection is really key to self compassion or compassion for others. In fact this is what differentiates compassion from assessors. Pity feeling sorry for with is not the understanding of common humanity interconnection and which is essential for compassion
Nourishing Happiness With RAIN
"It's just as important to open to the moments of goodness in your life as the moments of suffering tech not on Many of you know vietnamese meditation master. He said it's not enough to suffer. You also have to touch peace and happiness and injuries. So that's all to say that we're going to be doing a short meditation and that's really had nourished. Happiness nourish our hearts with rain. Please find a comfortable position. You may already be in it but do whatever adjustments allow you to feel. Perhaps that you're sitting in a way that's alert you're upright but there's also some ease you're comfortable let your attention go inward takes a moment to settle with the brass. You might san says. The breath comes in that. You're receiving this life breath opening to receive feel it enter your body into the cells nourishing and then with the out breath. Essentially of releasing letting go whatever's not needed kind of like a balloon opening to receive expanding and then the deflating releasing letting go unnoticed. You can really relax with the press to relaxing open and a relaxing as you release
Getting Over Yourself With Insight Meditation Society Co-Founder Joseph Goldstein
"I had the pleasure of watching some talks that you had given recently where you were talking about. What are known as the three proliferating factors. I think i have that right. Am i using the terminology correctly proliferating tendencies. What do you mean by that. And then what are they. Okay so i just out of general interest. I just want to mention the pali word for that. For liberating tendency polly's the language you know of the ancient buddhist tax because it's it's one of those terms that comes up frequently even in our modern discourse on the teachings so just to familiarize. I'll listen to that term. It's puncher and i like the pilot because it sort of as onomatopoeia sort of sounds like what it is. I'm it's just the mind for liberating elaborating from the bear elements of our experienced from the building blocks of our experience. We then build hold worlds and then get meshed in one way or another in those worlds and so there are three main tendencies which lead us in that direction. It's very helpful to become aware of them to distinguish between them and to learn how to free from them if not completely at least to have more wisdom in relating to them when we see them rising to let's basically what poncho these proliferating tendencies of mind it expands in quite a powerful way just the complexity of all lives particularly with regard to how sufferings created and how we can Become a little more free. When i've used the word historically. I must be using the sanskrit version. Because i have often said pro-panchayat it sounds like that. Difference between pauline since group which are very close. I love the term pro poncho or puncher. We're however you want to pronounce it or spell it and i've heard a translated as the imperialistic tendency of mind in. And that you hugh you take a data point from the present moment like you stub your toe and you colonize the future with his holy. Why am i always the guy who's stubs toe you know. This is gonna hurt forever and what you're talking about here. Are these three sort of runaway trains of punch that are really three of the main contributors to how we suffer as humans.
Taming Repetitive Negative Thoughts, a Meditation for OCD
"I invite you now to settle yourself down and get ready to meditate. Know that as always if you wanna go a little more deeply into this week series. You can always find more support on the no meditation app. You can try it for a week. Free and their you receive thirty minute guided meditation experiences as well as a daily journal reflection question and a slowdown guide with all the techniques and additional ways to manage. Ocd you can try it for a week. Free as you sit down and straighten your spine closing your eyes gently. Elevate your eyes port to keep your thoughts uplifted actor. Face your shoulders and your stomach. Your hands are arrested on your lap upward or downward whatever feels best for you began to notice your breath with each inhale and exhale through year. Now notice where you may feel tense in your body and gently. Release that tension notice if that tension is associated with particular. Is this a thought that is supportive. More negative skippy. Your first days journal entry becoming aware of any thoughts are distracting are negative notice. What thoughts seem to bring you down on a regular basis.
The Wisdom of Buddah
"In today's episode. You're going to be guided in a breathing technique as you meditate with a technique from none other than siddharta gautama. Buddha buddha lived in ancient india it was during the fifth to fourth centuries b c e. He is considered to be the founder of buddhism. He's often referred to as the enlightened one but he didn't start his life out enlightened. He was born into an aristocratic family but eventually he renounced his aristocratic upbringing and followed his own path which took him through many states of being he lived as a regular lay person working exploring getting into a little trouble here and they're getting married and having a son. He went on a quest to find the he traveled throughout the gung as plane in india. Teaching and building irreligious community. There's so much to the life of buddha as you can imagine and his teachings so this is a very brief synopsis of his extensive life and teachings. I want to share with you. Though the concept of three universal truths that's attributed to buddha's teaching the first one is everything is impermanent and changing the second one is impermanent leads to suffering making life imperfect the third is the self is not personal and unchanging.
What To Do With Worry
"I'm a total warrior. Like i absolutely and utterly worry about things and i thought maybe that shouldn't be a secret and maybe we should talk about it like maybe we should talk about. How worry works within a meditation practice because the truth is you know when we study the teachings of meditation all of the teachings bring us to equanimity. All of the teachings bring us to. We wanna get to this place where were able to experience everything and be felled by nothing. And i think we'll get there right one day. We're all going to be equity adminis- qantas but also there's right now. There's like the moment that we're in right now and we're all doing our own little. Meditation practices in our own little homes. Doing the best we can and there are days when we worry and feeling is so interesting right so on the one hand worry is at least in my experience. Worry where can be incredibly overwhelming. An almost suffocating like all consuming. This is the thing i am thinking about. There is nothing else that can take its place and on the flip side of that with worry. Is this knowing that the thing or person that you're worrying about if somebody that you love or care about immensely so it seems almost like we'll worry just is an unavoidable consequence of caring right. It's just part of our lives because we care because we're engaged. And i thought maybe we should talk about all right if this is gonna show up if this is going to be part of our lived experience. How might our meditation practice. Support us in it.
Meditation: The Heart Space of Gratitude
"Wherever you are take some moments to adjust your posture. So you're setting yourself in a way that allows you to feel awake and alert. there's equality of sitting or whatever posture in upright alert and also at ease. And when you settled in your position you might let your body becomes still and let your attention go inward so you become increasingly aware inside out. What the experiences right now. For many that it'll help to close your eyes relate your gaze be downcast the aware of being part of this earth being connected to the earth feeling grounded killing where your feet contact the floor sense of weight in pressure the gravitational field of the earth. The hug of gravity. Just fuel your connection your belonging the safety like as if you're a mountain and just really stable anyway become aware of this life breath moving in and out fuel. The brass perhaps relax with the breath abed let the breath be away of collecting. Your attention said as you breathe in. There's an opening to receive really sensing that year letting in and being touched by the prada the life force of the universe
Embracing Your Confidence
"I wanna share with you some ways. That confident people think and feel so. I've shared several ways with you throughout this series. And i want to share with you number five. The fifth way that confident people interact. Is they speak with certainty. It's rare to hear the truly confident utter phrases like I'm not sure. And i think confident people speak assertively because they know it's difficult to get people to listen to you if you can't deliver your ideas with conviction. The six way they act is they seek out small victories. And you could think of this as what you do. Every time you show up for yourself and meditate confident. People like to challenge themselves and compete. Even when their efforts yield small. Victories small victories build new androgen receptors in the areas of the brain responsible for reward and motivation the increase and androgen receptors increases the influence of testosterone which further increases their confidence and eagerness to tackle future challenges. When you have a series of small victories the boost in your confidence can last for months.
A Meditation to Help you Embrace Your Confidence
"As you get ready to settle yourself down. Now i want to share with you some ways you might notice. You're becoming more confident. So i did a little research. And i found an article on forbes dot com written by travis bradberry. It's titled twelve things. Truly confident people do differently and the very first thing that was mentioned is confident people get their happiness from within people who are confident derive a sense of pleasure and satisfaction from their own accomplishments as opposed to what other people think of their accomplishments. They know that no matter what anyone says. You're never as good or bad as people see. You are another thing they do is they. Don't pass judgement confident. People don't pass judgement on others because they know that everyone has something to offer and they don't need to compare other people to themselves or take other people down a notch and feel good about themselves. Comparing yourself to other people is limiting. So don't waste your time sizing people up and worrying about whether or not you measure up to what they think of you.
Buddhist Lessons on Anxiety Mitigation With Dharma Teacher Leslie Booker
"So the first thing you talked about when we were discussing anxiety mitigation strategies one of them was movement and the other was the opposite of movement stopping pausing. And you used the phrase seeing what's needing to be known. What did you mean by that. Everything that we need to know can be found in the body and the breath and a lotta time to sort of bypass over that very loud message. That's coming from us. But when we pause for a moment and check into the felt sense on the body to the expression of the breath and that can be a holding of the breath or a lot of deep breathing gives us information as to what's happening inside of us and so when anxiety arises in my body is not typically anxiety for anxiety sake. There's something that needs to be known there sometimes as you had too much caffeine today amac note to self. That's is coming from or you really should have gone for walken and musuem energy through or you get a really rough night's sleep last night so let's try and get better sleep tonight or this thing is a lot to us this. What showing up and so my body and my brother gives me this information and it allows me to course correct either in real time or the next day to make sure that there is some regulation my body to give me the starting point that ground for move move from because anxiety comes in a lot of different flavors and sizes right so some of it is debilitating these big giant monsters that we can't seem to move and some are a little bit more manageable that we can sort of hold in the palm of her hand and we can see it right sized and from there. We have a little bit more autonomy with our anxiety.
Discussing Summer Solstice Meditation
"Solstice especially in the summer solstice is the most light right the most light we get in a twenty four hour period in the entire. Your happened on saturday and our meditation. Practice is nothing other than an opportunity to harness. Light and china denmark. I that's exactly what we're doing when we meditate is turning this you know so often outward focus gaze inward for chance to see what's going on on the inside and we can say all the beautiful about light you know it's so brave to turn on the lights. Were clearing out the cobwebs on earth thing. What needs to be seen. It's it's enlivening. It's emboldening all of which is true. But perhaps what we don't talk about is if we haven't been doing the work if we haven't been shoring up our foundation or creating a sense of stability around the little bits of light the little glimmers of light that come in through the cracks will then if we turn the light on all the way it can be blind date and i was remembering how years i mean. More than a decade ago probably went through a phase where i was having reoccurring dream and every single time. I had this dream. What would happen is. I was needing to get somewhere and i would step outside. Go wherever it was. I was trying to go. And i was blinded by sunlight. I couldn't see and so. I'm like fumbling around blindly trying to get where i'm going but i can't see anything and i think that our practice is an invitation for us figure out how to stop fumbling around blindly when the light gets turned on right even now in the middle of summer if were inside all day working on our computers and we step outside for fresh air. How many times have you done that. And been like god. I need my sunglasses. It's so bright out here. It's jarring to turn the lights on. Sometimes
Soul Therapy Author Thomas Moore On His Approach To 'Meditation'
"Min- is in essence. A meditation podcast. We talk about the how the why the what of meditation and i thought before we jump into the book. I just wondered if maybe you could share a little bit about your own. Reflective practices meditative practices are or stillness practices. If you have any sure absolutely so you know that. When i was young i was a monk and for thirteen years and so i studied meditation. Then and i've meditated probably an hour and a half day those thirteen years so that was kind of empty meditation with the call. It kinda fun though focus But anyway it was quite wonderful. And now i've changed though i've changed in my taste my ideas and I have learned. I think mainly from henry. David thorough air comment. That really stuck with me. I read them a lot and yet a comment that That for him it was important to compost contemplate within nature to go out and they turn contemplates a for him but that was the most important thing and what i got from that that and fits in with my larger philosophy that it's important to be contemporary tive of by the way that phrase i prefer to to tour i prefer bit contemplates in that today because it suggests contemplating something and i liked the idea of being in the world with your spirituality to be in the world to make it a worldly not just separate i think anything that separate world from spirit as a really is a mistake. That's caused a lot of trouble.
A Meditation Inspired by Nikola Tesla
"I invite you now to settle yourself down and get ready to meditate. Open yourself up to these wise words of wisdom from the famous serbian american inventor electrical engineer mechanical engineer and futurist nicola tesla who was born in eighteen fifty six in croatia and died in nineteen forty three. He was a brilliant mind. Who didn't get a lot of credit for a lot of his inventions. He says our virtues and our failings are inseparable like force and matter when they separate man is no more as you closure is and gently elevate them upward began to notice your thoughts today. Notice theory them and flow of your brad name. What triggered your thoughts
Overcoming Obstacles, Letting Go of the Past
"We could all use a little more release these days of stress and tension so as you consider your bright future ahead of you. I want to share with you. A quote from a very inspirational person who has overcome incredibly painful experiences from her past. And that is malala yousafzai in october. Twenty twelve. She was shot three times by the taliban because she was a girl going to school. The world was captivated by her struggle for survival. She ended up winning the nobel peace prize for her efforts to face. The future with hope and positivity she wrote a book called. I am malala. You might wanna read this book. And spend time connecting to her uplifting thoughts overcoming which she experienced from her past she shares this quote that i'd like you to keep in mind as you meditate today. Let less make our future now and let s make dreams. Tomorrow's reality so as you settle yourself down and get ready to meditate began to notice how you're feeling right now. Name your mood notice. What may have triggered your mood become aware of your stress triggers and begin to manage them with insight and awareness.
Affirmation to Release Emotional Pain, Letting Go of the Past
"Your affirmation for today. We'll help remind you that your past does not equal your future again. Feel like that sometimes but each day is a brand new day. It's a fresh start full of new experiences. And i want to share with you about a personal experience. I went through a really difficult time in my life as we all do and during this time it was really difficult for me to overcome the pain. I was experiencing. I felt stuck in that pain and it didn't seem like anything could uplift to me. The things i was normally interested in no longer brought me joy. This experience really rocked my world. It was as if one day i woke up and my whole world looked different so this event was really challenging for me and i was worried that i would just never feel like my life was back to normal for me. My normal and i know that it can feel like this these days of uncertainty and as we continue to go through a pandemic and you're dealing with regular day to day life which involves sometimes events that are beyond our control that can cause great grief. Regret pain remorse. What i found for myself is that he was so important. That i take extra care of myself and this is hard to do. When you're suffering. I found that it was really important that i put myself on a schedule where i wake up every day and i include movement and of course meditation. I also found that it was really important for me to eat well.
How To Start A Meditation Practice And Create Healthy Habits
"Of us have at least a few items on our list of things we quote unquote should be doing whether you want to start meditating or incorporate any other new habit there's amazing science that can help guide us to the results that we want. So what do we know about setting ourselves up for success. When it comes to creating healthy habits. Dr hyman spoke to journalists and the host of the ten percent happier podcast. Dan harris about his own johnny into meditation. And how just one minute. A day may be enough to get. You started with a regular practice. I had been assigned to cover faith spirituality for abc news. And i didn't want that assignment nine percent this stuff at all. It actually turned out to be great for me. And i met a lot of interesting people and that ultimately led me to reading a book by eckhart totally. He was the first person i ever heard. Describe the fact that we have a voice in our heads this inner narrator. That's diam wearing all the time at us. Mostly thinking about the pastor the future crazy and your head. Yeah or the buddha calls at the monkey mind but i had never heard that theory before. That was a major a moment for me. Because i realized okay. This is just intuitively true. A and b this theory about the human situation that we have this nonstop voice in our heads really explains why how. I had a panic attack. Because the voice in my head my ego my inner narrator Is what sent me off to war zones without thinking about the psychological conferences. And i came home and i got to press. Didn't even really know it. And that did this dumb thing self medicating so that was. That was really interesting to me. And then i started looking at the science. And then i started thinking okay. Maybe i'll try this. And as soon as i tried it. I realize this is not you know like hacky sack or you know. Lighting incense is not some hippy. Pastime this is a this is exercise for your brain. It's it's happens without effort in other words. You just have to do. The practices like exercise. You do the exercising our body shape whether you like it or not and yes it happens in that way and in a you can read about all you want but unless you begin to know your mind which is what meditation helps you do. It's like slowdown what's going on. It's not like blank slate. You closure is in your in bliss and that's not how goes right. It's a very. It's a very interesting way to sort of reset your relationship to yourself to your world experience to the meaning you give things and everything sort of shifts whether you want to make it shift not as is the act of doing
Release Anxiety About Future Events
"When you're wanting to manage your response to stress. It's easy to assume that you have to make these drastic changes in your life or stop. What you're doing and take a lot of time to figure out how to manage your stress when really It takes to create massive change in your life especially in regard to stress is to take small incremental steps consistently each day. Just as you do as you sit down to meditate in fact. I think you already know that. Meditation is one of the very best ways to manage stress and i would add to that if you could spend time in nature. This combination is powerful to soothe your anxiety. I want to share with you. From one of your fellow. Meditators this is from abigail from orlando florida. She writes to say that. One of the most stressful experiences for her is simply anticipating and event. She says i am magin. The worst and i work myself up so much. That i have a hard time calming myself down and i find that sometimes disaster does strike. Because i've anticipated the worst raining in my anxious. Thoughts and emotions is one of the main reasons. I started meditating. When i meditate now i visualize myself successfully achieving what it is i want out of an event. I'm feeling stressed about at. This has helped me enormously
Four Ways Of Letting Go with Ajahn Brahmavamso
"Is the talk on the four ways of letting go straight from a buddhist teaching the first teaching of the buddha as part of that teaching but also as a case that number one the matter whether you meditate meditate whether you're christian muslim hindu or whatever hey one of us has from time to time to learn how to let go because sometimes not being able to let carrying around a bad memories of the past. The bad feelings of the president fears of the future not being able to let them go causes so much pain and suffering not just as pain and suffering it causes all the people who have to put up with us a lot of pain and suffering so the very least for the compassion of your family and work with praise trade your mighty be able to let go to be peaceful and happy and so what are. That's one of the reasons. I decided to be happy out of compassion for all the people have to put up with me a very good reason so you learn something in buddhism called how to let go and by learning how to let go. It doesn't mean you go all the time and become a monk over non even if you do become manca nine you still have to work hard. You have to keep responsibilities. You can't just let go all the time but it's a very beautiful part of your repertoire that you know any time in any situation you've got something to do which most other people can't do. You can just things simple things. They always surprises me. Why is someone hurts you. They cheat you let you down. They say terrible things about you big time. Why can't you just let it go because if you don't let it go that person continues to hurt you continues to harm you so really weird thing isn't it. They've hurt you once and because you attached to it and carry around they hurt you again and again and again and again every time you think of it. They're hurting you. More time. we look at it. That way is totally unreasonable. Illogical one of the most food is you could ever is to get angry at someone who hurt you. 'cause when they hurt you and you get angry the hurting you twice over so if someone hurts you can't do anything about it that it go. It's gone you'd medical and they can only ever hurt you once