Mindful Practices

The Self-Critic       The best ways to skillfully counteract our self-criticism are to: Understand it:  Part of our self-protection system. i.e. if we self-criticize ourself before someone else does, it does not feel so bad. Accept our common...

Choices for Formal Practice     Mindful Breathing Meditation   Walking Meditation   Body Scan   Mindful Movement   Self-Compassion/Loving-Kindness Meditation   Mindful Emotions Meditation   Mindful of Thoughts Meditation  ...

The Practice of Being Present Attend the breath let the rhythm slow and settle.   Filling, emptying, draw the outside in, and then release.   Nothing to do but breathe, relax and feel the free movement of air and life force, watch the play of energy and...

 Reading JON KABAT-ZINN, SHARON SALZBERG, PEMA CHODRON, JACK KORNFIELD, KRISTEN NEFF, CHRIS GERMER, ELISHA GOLDSTEIN Websites Center for Mindful Self Compassion www.centerformsc.org Self Compassion www.self-compassion.org http://www.mindful.org/mindful-magazine...

F.R.E.E.   Use the acronym F.R.E.E to help us remember the tools of mindful communication: F- represents figure out:  a) how you are feeling? and b) what do you wish to communicate?.  Being fully present and calm is essential.  Strong emotions gets...

  S.T.O.P   One Minute Meditation       Taking time to stop, take a breath, and observe thoughts, emotions, and sensations to reconnect with self helps us respond instead of react.

PERCEPTION   A traveller came upon an elderly woman seated on a bench outside the entrance to a city.  The traveller asked her, "What is this town ahead like?"  The elderly woman replied.  "First, tell me about the last town you visited." "Oh, it...

STYLES OF VISION   Ask yourself:  What lens do I see the world through? Fearful  eye:  All is threatening. Greedy eye:  I want more. Judgemental eye:  Am I always judging things as good/bad, positive/negative? Resentful eye: ...

8 Qualities of Mindfulness   Self Compassion/Compassion In order to be truly kind to others, you first have to be truly kind to yourself.To be truly kind to yourself requires self compassion. Compassion is recognizing suffering in others and feeling the emotional...

Mindful Tips   Mindfullness is paying attention to the present moment, to things as they are; without judgement. Practicing mindfulnesss helps you to see the world as it is; not as we expect it to be, how you want it to be, or what you fear it might become. You...

R.A.I.N.     Emotions Have 2 Components:  1. Thinking2. Feeling R - Recognize when you are suffering from a strong emotion--be kind and know it is ok to have the emotion; no shame or guiltA - Awareness of where you feel the emotion in the...

ONE FOR ME, ONE FOR YOU - Kristin Neff, PhD   Please bring to mind someone who needs you, but caring for them is starting to exhaust or frustrate you.  For this introductory exercise, please choose someone who is not your child.  See the person clearly...

S.O.S.     S = Soften - Giving physical compassion e.g. hand gestures O = Observe - Observing and allowing what is; i.e. mental compassion S = Soothe - Emotional compassion e.g. kind words   When you're feeling stress,...

SELF-COMPASSION BREAK When you notice that you're feeling stress or emotional discomfort, see if you can find the discomfort in your body.  Where do you feel it the most?  Make contact with the sensations as they arise in your body. Now, slowly say to...

METTA PHRASES   The Pali word "metta" or Sanskrit "maitri" is a multi-significant term meaning loving-kindness, friendliness, goodwill, benevolence, fellowship, amity, concord, inoffensiveness and non-violence. The practice of metta begins with the self &...

MEDITATION ON CONTENTMENT (Adapted from "Real Joy - Right Now" by Sally Kempton) Most of us know how to practice discontentment.  "When such and such happens, then I'll be happy."  Why wait for happiness, when it's available to you right now, at this...

  FITTING MEDITATION INTO YOUR LIFE (adapted from magazine article, The Meditation Diet, Mindful - October 2014) If you think of meditation as one-size-fits-all, it can seem hard to fit in.  Consider different options that you can then adapt to your current...

A.W.A.R.E  acronym for working with anxiety   Accept Watch Act Repeat Expect being non-judgemental, and forgiving themselves for feeling anxious.    Accept that your anxious thoughts and feelings are natural.  Allow...