Just Sit: The Mindful15 Guided Meditations

Episode 48 - When was the last time you went a full day without checking email, texts, or social media? Can’t remember such a day? How ‘bout an hour? When was the last time you went a full hour without accessing your digital devices? Is that even possible?

Episode 47 - When we were first married, my husband and I went camping, because it was the only holiday we could afford. Now, we camp because spending time outdoors is relaxing and refreshing. Our recent camping trip in the fabulous Canadian Rocky Mountains inspired this week’s episode about the power of forest bathing and the rejuvenation that comes from spending time in nature. You’ll notice I’ve included a few pics from the trip. They’re hazy because of the smoke from the forest fires burning in British Columbia. I hope you’re all staying safe out there!

Episode 46 (Part 3 of the Retreat! series) - This is the final episode in our Retreat series. Two weeks ago, I explained what goes on at meditation retreats and showed you how to find one. [Find this at mindful15.com/retreat] Last week, I shared my very first retreat experience, and gave you a heads up on how to behave. [This episode is at mindful15.com/behave.] Today, I’m going to give you some tips for creating your own self-directed retreat.

Episode 45 (Part 2 of the Retreat! series) - Last week, I tried to convince you to try a mindfulness retreat. I described what happens on retreat and provided resources for locating them. I know, however, that retreats may sound intimidating for some of you. Today, I’m going to describe how you should behave on retreat and I’ll tell you about my first retreat experience. Hopefully, this will boost your confidence. Next week, I’ll give you some ideas for hosting a self-directed retreat, if you’re unable to get away from home.

Episode 44 (Part 1 of the Retreat! series) - Vacation time is a perfect time to deepen your mindfulness practice. When you’re moving at a slower pace and perhaps have a little more time on your hands, you might choose to add a second meditation session, sit a bit longer, or add walking meditation to your regular sitting practice. There are a lot of options. One of my favourites is to go on retreat.

Episode 41 (Part 2 of the Guided vs Silent series) - Last week, I addressed the question, Is silent meditation better than guided meditation? This week, I’m going to discuss strategies you can use to transition to silent meditation.

Episode 40 (Part 1 of the Guided vs Silent series) - Have you ever wondered whether silent meditation is better than guided meditation? This is the first question I’ll address, today, in our new Guided vs Silent Series.

Episode 39 - Because our brains are attuned to potential threats, we are primed to focus on negative experiences and the emotions they arouse. It’s good, then, to know how to focus on positive events that generate positive emotions.

Episode 34 (Part 1 of the Follow-through series) - Have you ever experienced this paradox: You are highly motivated to make a change in your life, but when it comes to taking action, you just can’t follow through? This phenomenon is common among those who want to establish a meditation habit.

Episode 33 (Part 4 of the Toolkit series) - Over the past three weeks, you’ve added three tools to your meditation toolkit: diligence, patience, and kindness. Today, tool number four: curiosity. A perfect companion to the other three tools, curiosity is what keeps you open to learning from your meditation experience.

Episode 32 (Part 3 of the Toolkit series) - It’s time for part three in the toolkit series. In previous episodes, we explored the value of diligence and patience as meditation tools. Today, we’ll look at how kindness facilitates your practice. I’m talking primarily about practicing kindness toward yourself, but kindness toward others comes into play here, too.

Episode 31 (Part 2 of the Toolkit series) - This week, we explore patience, the partner of diligence. It is simply impossible to be mindful without being patient. Let’s take a closer look.

Episode 29 - Recently, one of my meditation students asked me how to take her practice to the next level. She said she was bored with meditation and wanted to know how to get more out of the practice. Have you ever felt bored during meditation? Let me tell you what to do about boredom.

Episode 28 - When you’re feeling stressed, or when you just need a break, it’s nice to have a safe place to which you can retreat. Let me show you how to create a secure, comfortable space you can access anywhere, anytime.

Episode 27 - We typically act in accordance with our beliefs. If, for example, you believe you’re fit, you’re likely to eat well and exercise regularly. In other words, when you think of yourself as a fit person, it is easier to create the habits of eating well and exercising. This gem of insight into human behaviour can help you build or strengthen your mindfulness habit, too.

Episode 26 - Mindfulness is not about relaxation. It’s not about clearing your mind, or mastering your thoughts. It’s about noticing. Noticing what is really happening. Seeing things just as they are without layering your thoughts and feelings on top.

Episode 25 - I’m a firm believer in building a toolkit of healthy tactics and practices for managing stress. Today’s tool is a moving meditation that can be used in conjunction with or instead of sitting meditation.

Episode 24 - A few months ago, I got some very bad news. It shocked me and made me scared and angry. I was so emotional I couldn’t eat, and no matter how many blankets I used, I couldn’t get warm. I had no one close by to talk, but it almost didn’t matter, because the news so embarrassed me I didn’t want to share. Then I remembered a meditation practice I’d learned...

Episode 23 - Would you like to experience more love, joy, gratitude, contentment, hope, pride, interest, amusement, and awe? Try some loving-kindness meditation.

Episode 22 - Did you know, the breath is more than just your object of meditation. It is your home.