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Basic Info For Mindfulness & When to Use it
Basic Info For Mindfulness & When to Use it
What Can Neuro-Tools Do For YOU?
What Can Neuro-Tools Do For YOU?
CAUTION: Things to Remember when Using Mindfulness and Activation of Trauma
CAUTION: Things to Remember when Using Mindfulness and Activation of Trauma
Mindfulness practices are rooted in allowing the thoughts, feelings and sensations we experience. If this "allowing" might bring up stuff you aren't ready to have brought up, choose other practices like Open Heart or Focus. Quiet Mind can be helpful if it is not incorporating Mindfulness practices.
Basic Flow of All Mindfulness Meditations:
Step 1: Allow your attention to be open and receptive
Step 2: Simply notice whatever arises (thought, feeling, sensation)
Step 3: GENTLY acknowledge whatever comes up and allow it to be SEEN (without action or assessment). Once seen, give the thought or feeling a name - what type of thought is it?
Step 4: Once you have what feels like the right label, allow the thought, feeling or sensation to move away from you (using whatever imagery works best for YOU ie: clouds floating away or leaves on water), or let it go (either for now or for good if possible and appropriate).
Step 5: Return to allowing and notice what comes up next
** Rinse and Repeat! - By doing this over and over, you build new neural pathways and brain plasticity, as well as gaining insight into yourself and building the observer **
Use this link to search by desired outcome/result
Use this link to search by issue/struggle/experience
Mindfulness Neuro-Tools
BE = Brain Exercise
Attuning to the Body NeuroMeditation
This practice guides you through shifting your attention inward to build connection with and awareness of what is happening in the body (interoception), to increase awareness of nervous system state, which can help you determine which tools, or interventions, to turn to. Regular practice increases your ability to listen and notice.
Music: Beyond by Zen Celesta on YouTube
Why Listening to Your Body is Important
This practice anchors you in your strong, immoveable center and allows you to rest in strength as you observe all thought, feeling and sensation that arises
Music: Relaxing Meditation Music Heals Body, Mind Soul 6 by Paradise Tonight on YouTube
This practice anchors you into your stable, rooted self through the vagus nerve; balances the mind and the nervous system. Regular practice increases your connection with, and awareness of, your Vagus Nerve and nervous system state.
Music: Deep Meditative State -Find Stillness & Inner Peace by Inner Lotus Music on YouTube
Connecting with AWE NeuroMeditation
Awe is beneficial for everyone, especially when dealing with anything difficult. Connecting with this feeling is restorative for the brain and the nervous system (for heart, mind and body). Do this often - even for a few minutes when you are stressed/overwhelmed/hurting. This practice guides you through remembering, with all of your senses, an experience of being in a place where you FELT AWE.
Music: Innerself by Zen Celesta on YouTube
The Importance of Awe & Wonder
The Importance of Awe & Wonder
Accepting What IS
Being reworked - up again soon!
This NeuroMeditation helps you to gently stretch into acceptance of things that may be difficult
This practice guides you through increasing love and compassion for yourself. Observe yourself and how the experiences of life have impacted you. Through the lens of love, connect with both giving and receiving whatever is needed, fostering and growing your compassion and understanding for yourself.
Music: Meditation for Inner Peace by Peaceful Meditation Music YouTube
This practice uses imagery of the tree of life; drawing energy up from your roots and down from your limbs and leaves, allowing them to mingle, grow and connect you with the vitality and force of life.
Music: Tree of Life by Inner Lotus Music on YouTube
Preparation for the Cave of Safety - how to create YOURS
The system responds and can return to calm when you send it messages of safety. This practice increases feelings of inner safety, and is helpful when you need a buffer from the world, a deep sense of safety, unconditional love and support, or when you are doing difficult work.
Music: Safe and Loved by Inner Lotus Music on YouTube
These are being reworked and will be up again soon!
Mindfully Holding the Unknown
Mindfully Holding the Unknown
This NeuroMeditation aids you in accepting and facing the unknown through connecting with your core immovable self and anchoring into your strength.
Holding BOTH When You Feel Conflicting Things
Holding BOTH When You Feel Conflicting Things
This NeuroMeditation can be helpful when you feel pulled in opposite directions or the splitting experience arising from what seems to be conflicting thoughts, feelings, or sensations. By helping you stretch and expand this meditation supports you so that you don’t have to pick either/or, and rather can hold BOTH things.
Ouroboros for Letting Go & Shedding the Past
** Caution: This Meditation is not suitable for people living with, or experiencing, suicidal ideation **
Using imagery of Ouroboros, this NeuroMeditation supports you through times of great change, growth and/or transformation. It assists you through your process of, and your acceptance of, letting go and shedding the past - moving you forward into this new life phase.
Holding Joy & Sorrow
Holding Joy & Sorrow
This NeuroMeditation supports you in expanding yourself as you hold both your joys and your sorrows.
Meditation for Self Forgiveness
Meditation for Self Forgiveness
This NeuroMeditation gently guides you through sitting with your deep regrets and assists you in allowing and receiving the balm of self forgiveness
My Favorite Mindfulness NeuroMeditations from the NeuroMeditation Institute * On Insight Timer *
My Favorite Mindfulness NeuroMeditations from the NeuroMeditation Institute * On Insight Timer *
*** NOTE!!! There are millions of meditations on Insight Timer. I recommend the NMI NeuroMeditations because they were designed and rooted in Neuroscience. Many meditations say they are "Mindfulness" when in fact they are not and thus do not have the same impact on the brain, as just one example, nor the benefit that the NMI meditations do.***
The link above takes you to their page on Insight Timer. It offers a few different Mindfulness Meditations. Try them all and feel into which ones suit you best.
How Mindfulness Helps Depression
How Mindfulness Helps Depression
This is more specific to depression arising from cognitive distortions and manifesting as rumination or churning the same or similar thoughts over and over again.
The Vagus Nerve & Polyvagal Theory
What are the Vagus Nerve and Polyvagal Theory & Why do they Matter to YOU?
What are the Vagus Nerve and Polyvagal Theory & Why do they Matter to YOU?
Go to the Vagus Nerve and Polyvagal Theory Page for images, links and More Info
I am currently focused on creating the following self-paced online courses:
Neuro-Tools for Vagus Nerve & Nervous System Regulation
Adaptive Resilience: Neuro-Tools for Stress Regulation
Interrupting Anxiety: Neuro-Tools for Calm State Regulation
Shifting State: Neuro-Tools for Depressive Cycles
Reach out to me if you would like to be notified when they are ready, or to request one of the other courses listed on the available courses page.
Learn more about the ways each style of NeuroMeditation impact the brain, or how to determine which style is right for you!
They have a free survey, free short classes and longer courses, trainings and certification available.
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