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Basic Info For Mindfulness
Basic Info For Mindfulness
When to Use Mindfulness
When to Use Mindfulness
CAUTION: Things to Remember when Using Mindfulness and Activation of Trauma
CAUTION: Things to Remember when Using Mindfulness and Activation of Trauma
How Mindfulness Gives YOU the Reins of your MIND
How Mindfulness Gives YOU the Reins of your MIND
For more information on what issues benefit
from the practice of Mindfulness, click below.
*** NOTE!!! There are millions of meditations on Insight Timer. I recommend the NMI meditations 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, nor the benefit that the NMI meditations do.***
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 **
This meditation guides you through shifting your attention inward to: build connection with self and body; increase awareness of, and ability to listen to, information coming from your body which can help you begin to tune into what state your nervous system is in and to assess effectiveness of interventions
Music: Krishna’s Healing Power by Buddha’s Lounge on YouTube
This Meditation anchors you into your stable, rooted self using the vagus nerve; balances the mind through bi-laterall focus and bi-lateral touch
Music: Vagus Nerve Stimulation by Narayanjot Records on YouTube
This meditation 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: Bamboo Garden by Buddha’s Flute
Connecting with Awe and Wonder
Awe is beneficial for everyone, especially when dealing with anything difficult. Do this often - even for a couple minutes when you are stressed/overwhelmed/hurting. This meditation guides you through remembering with all of your senses an experience of being in a place where you FELT AWE
Music: Village Love Story by Buddha’s Flute on YouTube
This meditation 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: Healing Mother by Buddha’s Lounge on YouTube
This meditation helps you to gently stretch into acceptance of things that may be difficult
Music: Dive into Tranquility - Buddha’s Flute on YouTube
This meditation gently guides you through sitting with your deep regrets and assists you in allowing and receiving the balm of self forgiveness
Music: Dive into Tranquility by Buddha’s Flute on YouTube
Mindfulness and
Mindfulness and
The CAVE of SAFETY
The CAVE of SAFETY
The system responds and can return to calm when you send it messages of safety. This meditation is helpful for that, or whenever you need a barrier to the world, a deep sense of safety, unconditional love and support, or when you are doing difficult work. Practicing often can help restore a sense of safety.
Music: Golden Blossom - Tranquil Flute by Buddha’s Lounge on YouTube
This meditation aids you in accepting and facing the unknown through connecting with your core immovable self and anchoring into your strength.
Music: Calm Mountains by Fantasia Echoes
This meditation 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 the meditation this supports you so that you don’t have to pick either/or, and rather can hold BOTH things.
Music: Krishna’s Harmonious Flute by Buddha’s Lounge
This meditation supports you in expanding yourself as you hold both your joys and your sorrows.
Music: Buddha’s Flute - Healing Mother by Buddha’s Lounge
** Caution: This Meditation is not suitable for people living with, or experiencing, suicidal ideation **
Using imagery of Ouroboros, this meditation 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.
Music: Peaceful Garden by Buddha’s Lounge on YouTube
My Favorite Mindfulness Meditations from the NeuroMeditation Institute * On Insight Timer *
My Favorite Mindfulness Meditations from the NeuroMeditation Institute * On Insight Timer *
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.
Movement Meditation & Mindfulness
Movement Meditation & Mindfulness
Go to the Begin Here page to find videos of the Movement Meditations.
Practicing Informal Mindfulness in Daily Life
Practicing Informal Mindfulness in Daily Life
Using Mindfulness for Sleep Issues
Using Mindfulness for Sleep Issues
Using Memory: The Benefit & the Challenge
Using Memory: The Benefit & the Challenge
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
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