Episodes
![Constant mindfulness of the breath](https://pbcdn1.podbean.com/imglogo/ep-logo/pbblog17822249/mdb3828_3vmm6m_300x300.jpg)
9 hours ago
Constant mindfulness of the breath
9 hours ago
9 hours ago
Maintaining constant mindfulness of the breath is a very advanced meditation practice, but it can have profound benefits. Here are some tips for cultivating constant breath awareness:
Start with regular, daily practice: Begin by setting aside 10-20 minutes each day to sit and focus solely on the breath. This builds the habit and trains the mind.
Integrate it into daily life: Throughout your day, take moments to check in with your breath - while walking, waiting in line, before meals, etc. This helps extend the practice.
Use the breath as an "anchor": Whenever you notice your mind has wandered, gently bring your attention back to the sensations of breathing. This trains continuous awareness.
Be patient and persistent: Maintaining constant breath awareness is challenging. Your mind will inevitably wander. The key is to keep redirecting your focus back to the breath, again and again.
Don't force it: If you find it's causing tension or frustration, ease up. The goal is to cultivate a relaxed, present state, not strain.
Combine with other practices: Pairing breath awareness with body scans, loving-kindness, or other mindfulness techniques can reinforce the overall practice.
The benefits of constant breath mindfulness include deeper concentration, emotional regulation, and an overall sense of calm and clarity. But it takes dedicated, daily effort to develop this skill. Start small and be kind to yourself in the process.
![Guided Visualisation – Humility](https://pbcdn1.podbean.com/imglogo/ep-logo/pbblog17822249/mdb5081_yed2ui_300x300.jpg)
2 days ago
Guided Visualisation – Humility
2 days ago
2 days ago
Here is a guided visualization for cultivating humility:
Find a comfortable seated position and let your eyes gently close. Take a few deep breaths, feeling the air moving in and out.
Imagine yourself standing on a vast, open plain. The horizon stretches out in all directions, meeting the sky. You feel small and insignificant in this grand landscape.
Become aware of the earth beneath your feet, supporting you. Sense the vastness of the universe above and around you. Feel how tiny and brief your human life is in the context of the cosmos.
Bring to mind the countless generations who have lived and died before you. Imagine the billions of people alive in the world today. Recognize how your own life is just a tiny drop in the great river of humanity.
Think about the immense complexity of the natural world - the intricate ecosystems, the interdependence of all living things. Sense your humble place within this profound web of life.
You are but one small part of a magnificent whole. Open your heart to a feeling of reverence and awe. Let go of any ego or pretense. Simply be present with a profound sense of humility.
When you are ready, gently open your eyes, feeling grounded, humble, and at peace.
![Guided Visualization – it’s easy to find fault in others, but not easy to find fault in ourselves](https://pbcdn1.podbean.com/imglogo/image-logo/17822249/2023-03-26_Cloudsakqs6_300x300.jpg)
3 days ago
3 days ago
Get into a comfortable, relaxed position. Take a few deep breaths and allow your body to settle.
Bring your attention to a recent situation where you found yourself critically judging someone else's behavior or actions. Replay that scene in your mind's eye. What specific things did you observe that led you to conclude they were at fault?
Now, pause and consider - what assumptions or biases might have colored your perspective? What situational factors could have influenced their actions that you're not fully aware of?
Shift your focus inward. Imagine yourself in that same scenario, but now from your own point of view. How might your own thoughts, emotions, or preconceptions have shaped how you responded? Where might you have acted in a way that you're now quick to criticize in someone else?
Gently acknowledge that it often feels much simpler to pinpoint flaws in others. Our own behaviors and motivations tend to be more complex and nuanced in our own minds.
Visualize yourself approaching this situation - and your own actions - with the same discerning eye you turned on the other person. What areas for growth or improvement might you uncover if you applied that same level of scrutiny to yourself?
Take a few moments to hold this balanced perspective. Recognize that we're all human, prone to biases and blind spots. Cultivating self-awareness is an ongoing practice, but one that can foster greater empathy and positive change.
Slowly open your eyes, carrying this insight with you as you move forward.
![Guided Visualization – being your own teacher](https://pbcdn1.podbean.com/imglogo/ep-logo/pbblog17822249/mdb4156_4upbxv_300x300.jpg)
4 days ago
4 days ago
Here is a guided visualization exercise to help you become your own teacher:
Take a few deep breaths and get comfortable. Imagine yourself in a calm, peaceful setting - perhaps a forest, a beach, or your own special place.
As you look around, notice the details of your surroundings. What do you see, hear, and feel? Take it all in with an attitude of curiosity and wonder.
Now imagine that your ideal teacher has materialized in this space. This could be someone you've learned from before, or an archetype of a wise, compassionate guide. Greet this teacher and express your desire to learn.
Listen closely as the teacher speaks. What wisdom or insights are they sharing with you? How can their guidance help you grow and develop in the ways you wish to?
When you're ready, thank the teacher. Acknowledge that the true teacher has been within you all along - this teacher is a manifestation of your own inner wisdom and knowledge.
Take a few more deep breaths. Mentally review the lessons you've learned. Affirm your ability to be your own teacher, guiding yourself with patience and care.
Open your eyes, feeling grounded, centered, and empowered to continue your journey of self-discovery and mastery.
I hope this guided visualization helps you connect with your inner teacher.
![Guided Visualisation on Having Your Own Initiative](https://pbcdn1.podbean.com/imglogo/ep-logo/pbblog17822249/mdb5054_300x300.jpg)
5 days ago
5 days ago
Take a few deep, calming breaths and get into a comfortable position. Allow your eyes to gently close as you begin to visualize a peaceful natural setting around you. Picture a lush forest, with towering trees and a winding path at your feet. Listen to the soft rustling of leaves in the breeze and the chirping of birds overhead.
As you stand on this peaceful path, imagine that you have an important goal or project you want to undertake. It could be something related to your work, your personal development, or a passion you want to pursue. Visualize what this goal looks like - what will it allow you to achieve or create?
Now, see yourself taking the first steps towards this goal. Perhaps you're doing research, making a plan, or gathering the necessary resources. Notice the sense of determination and focus you have as you begin. You can feel the initiative building within you, the drive to make this happen.
As you continue down the path, observe the challenges or obstacles that arise. Maybe there are uncertainties to navigate or setbacks to overcome. But instead of getting discouraged, see yourself problem-solving, adjusting your approach, and persisting through the difficulties. Your initiative is guiding you forward.
Imagine the satisfaction you feel as you make progress little by little. Envision the momentum building, the confidence growing, as you get closer to your goal. Visualize the final result - the accomplishment you've achieved through your own drive and efforts.
Take a moment to fully experience that sense of pride and self-empowerment. This is the power of your initiative, your ability to take charge and make things happen. It is a renewable source of motivation and focus that you can draw upon time and time again.
Now, as you stand on this path, take a deep breath and slowly open your eyes, bringing this visualization with you into the present moment. Remember that you have the capacity to cultivate your own initiative, to be the driving force behind your goals and dreams.
![Guided visualisation – Environment](https://pbcdn1.podbean.com/imglogo/ep-logo/pbblog17822249/mdb0371_f72s5t_300x300.jpg)
Friday Jun 28, 2024
Guided visualisation – Environment
Friday Jun 28, 2024
Friday Jun 28, 2024
Begin by finding a comfortable seated position, either in a chair or on the floor. Close your eyes and take a few slow, deep breaths, allowing your body to relax.
Bring your attention inward and notice how your body feels in this moment - any sensations of warmth, heaviness, or lightness. Gently scan from your toes up through your legs, abdomen, chest, and head, acknowledging any areas of tension or calmness.
Now, picture a peaceful natural setting in your mind's eye. Envision yourself in a lush, verdant forest. See the towering trees around you, their branches swaying gently in the breeze.
Observe the array of colors - the deep greens of the leaves, the browns and grays of the tree trunks, the splashes of vibrant wildflowers dotting the forest floor.
Listen to the soothing sounds of the environment - the rustling of the leaves, the chirping of birds, perhaps a nearby stream bubbling over the rocks.
Breathe in the earthy, fresh scent of the forest. Feel the cool, refreshing air filling your lungs with each inhalation.
As you continue to breathe deeply, visualize yourself walking deeper into the forest. The path ahead is soft and winding, with a carpet of moss underfoot.
Pause for a moment and look around, taking in all the details of this serene setting. Feel the peace and tranquility washing over you.
In the distance, you notice a small clearing. As you approach, you see a beautiful, crystalline lake, its surface as smooth as glass. The water reflects the surrounding trees and the clear blue sky above.
Walk to the edge of the lake and gently lower yourself down, sitting on the soft grass. Dip your hands into the cool, refreshing water, letting it flow through your fingers.
Breathe deeply, allowing your body to fully relax. Visualize a glowing sphere of warm, comforting light in the center of your chest. This light expands with each inhale, filling your whole body with a sense of peace and wellbeing.
Spend a few more moments simply being present in this tranquil environment. When you're ready, gently open your eyes, bringing the calmness of this experience with you.
![Guided Visualisation on Inspiration](https://pbcdn1.podbean.com/imglogo/ep-logo/pbblog17822249/mdb7179_cp8bjn_300x300.jpg)
Wednesday Jun 26, 2024
Guided Visualisation on Inspiration
Wednesday Jun 26, 2024
Wednesday Jun 26, 2024
Let's do a guided visualization exercise to help inspire you. Get comfortable, take a few deep breaths, and let's begin:
Imagine you are standing in a peaceful forest. The trees are tall and lush, their leaves gently rustling in the breeze. The ground is covered in a soft carpet of moss and fallen leaves.
As you look around, you notice a small path winding through the trees. Curious, you decide to follow it. The path leads you to a beautiful clearing, with a crystal clear stream running through the center.
Sit down on the bank of the stream and take in your surroundings. Listen to the soothing sound of the water flowing over the rocks. Feel the warmth of the sun on your skin. Breathe in the fresh, earthy scents of the forest.
In the distance, you notice a large, twisted tree trunk. Something about it catches your eye. As you approach, you see that it is actually a door, partially obscured by vines and moss.
Gently, you push open the door and step through. On the other side, you find yourself in a vast library, filled floor to ceiling with ancient books and scrolls. The shelves seem to stretch on endlessly.
Walk around the library, running your fingers along the spines of the books. Pause every so often to pull one out and flip through the pages. Let the knowledge and inspiration within these texts wash over you.
When you're ready, make your way back through the twisted tree trunk door and return to the forest clearing. Take a few more deep breaths, then slowly open your eyes.
![Guided Visualization – talking things through with friends and family](https://pbcdn1.podbean.com/imglogo/ep-logo/pbblog17822249/mdb0141_h63wn6_300x300.jpg)
Tuesday Jun 25, 2024
Guided Visualization – talking things through with friends and family
Tuesday Jun 25, 2024
Tuesday Jun 25, 2024
Find a comfortable position and take a few deep breaths to relax. I'll guide you through the visualization.
Close your eyes and take slow, deep breaths. With each exhale, feel tension leaving your body.
Imagine yourself in a comfortable, safe place. It could be your living room, a peaceful garden, or anywhere you feel at ease. Notice the details around you – the colors, textures, and any pleasant sounds or scents.
Now, picture your trusted friends or family members joining you in this space. See their familiar faces, filled with warmth and understanding. They're here to listen and support you.
Choose one person to start with. Imagine yourself beginning to speak, sharing what's on your mind. Feel the words flowing easily as you express your thoughts and feelings.
As you talk, notice how attentively they listen. See the empathy in their eyes, their encouraging nods. Feel the comfort of being truly heard and understood.
Now, imagine them responding. Hear their supportive words, their gentle advice. Picture their body language – perhaps a reassuring touch on your arm or a warm smile. Let their support wash over you, easing any worries or tensions.
If there are others present, imagine including them in the conversation. See how each person contributes their unique perspective and support. Feel the strength of your support network surrounding you.
As the conversation progresses, notice any new insights or solutions emerging. Feel a sense of clarity and relief growing within you.
Finally, imagine the conversation coming to a close. Feel the deep sense of connection and support from your loved ones. Take a moment to appreciate this feeling, knowing you can return to it whenever you need.
When you're ready, take a deep breath and slowly open your eyes, carrying the sense of support and clarity with you.
![Mindfulness of breathing](https://pbcdn1.podbean.com/imglogo/ep-logo/pbblog17822249/mdb0276_yrx3kh_300x300.jpg)
Monday Jun 24, 2024
Mindfulness of breathing
Monday Jun 24, 2024
Monday Jun 24, 2024
Mindfulness of breathing is a core meditation technique in Buddhist practice. It involves focusing one's attention on the sensations of the breath as it moves in and out of the body.
The basic practice involves:
Finding a comfortable seated position and closing the eyes (or keeping them open with a soft gaze).
Bringing attention to the sensations of the breath, often focusing on the area around the nostrils or abdomen where the breath is most vivid.
Maintaining a gentle, non-judgemental focus on the breath, noticing the inhalation, exhalation, and any pauses in between.
When the mind wanders, gently bringing the attention back to the breath.
The benefits of mindfulness of breathing practice can include:
Reduced stress and anxiety
Improved concentration and focus
Increased emotional regulation
Deeper self-awareness
A greater sense of calm and inner peace
Practicing mindfulness of breathing is often recommended as a starting point for those new to meditation, as the breath is an accessible and ever-present object of attention. Over time, the practice can lead to deeper states of meditative absorption and insight.
![Guided Visualization on gentle care](https://pbcdn1.podbean.com/imglogo/ep-logo/pbblog17822249/mdb6953_psj3ji_300x300.jpg)
Sunday Jun 23, 2024
Guided Visualization on gentle care
Sunday Jun 23, 2024
Sunday Jun 23, 2024
Here is a guided visualization exercise focused on gentle self-care:
Find a comfortable place to sit or lie down. Take a few deep breaths, feeling your belly rise and fall with each inhale and exhale. As you breathe, begin to relax your body, releasing any tension or stress you are holding.
Imagine a warm, glowing light at the center of your chest. This light represents your own inner kindness, compassion, and care for yourself. As you breathe, visualize this light growing brighter and expanding outward, enveloping your entire body in a gentle, soothing glow.
Notice how this light radiates a sense of safety, comfort, and unconditional acceptance. Allow yourself to fully receive this nurturing energy, letting it flow through you and soothe any areas of tension or discomfort.
When you are ready, imagine this light extending outward, surrounding you in a protective, loving sphere. This is your own personal sanctuary - a space where you can rest, recharge, and simply be with yourself without judgment or expectation.
Take a few more deep breaths, feeling this space of gentleness and self-care fully embrace you. When you're ready, slowly open your eyes, bringing this sense of kindness and self-compassion with you into the rest of your day.
![Image](https://mcdn.podbean.com/mf/web/pysdkudya6rnkb2p/mdb1178.jpg)
Meditation Body
Guided visualization is a technique that involves using verbal guidance to create a mental image or scenario in the mind of the practitioner. This form of meditation can be helpful for relaxation, stress reduction, and enhancing overall well-being.
By engaging the mind's eye and focusing on the vivid mental images, guided visualization can help shift your attention away from everyday concerns and promote a sense of calm and inner peace. It can also be a useful tool for enhancing concentration, developing mindfulness, and cultivating a positive mindset.
One of the advantages of guided visualization is that it can be accessible to beginners who find it challenging to quiet their minds during traditional meditation practices. The structured guidance and visual imagery can provide a focal point, making it easier to stay present and engaged in the practice.
Remember that meditation practices can be highly personal, and what works for one person may not work for another. It's important to approach any meditation technique with an open mind and find what resonates with you personally.