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How to Meditate
Meditation is something everyone can do. Practicing can help improve your health and wellbeing.
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COURSE
100 Days Of Meditation
With Zachary Phillips
This course is designed to help you establish a consistent meditation practice. Over the next 100 days, you'll be guided through sessions exploring mindfulness, breathwork, insight meditation, visualization, inner healing, Tantra, Vipassana, Mind-Space Witnessing, and Intuitive Guidance. Session 1 covers the foundations of habit formation and establishing a sustainable practice. The final session reviews and integrates the key learnings from the course. The first 50 sessions introduce a diverse range of meditation techniques, providing a strong foundation in mindfulness, insight, and self-healing. Sessions 50 onwards shift into themed mini-courses, allowing for deeper immersion in specific practices. From session 65 onwards, we also introduce a daily 10-minute silent sit to strengthen your independent meditation practice. Reminder: please use the classroom to ask questions, share reflections, and post progress. I will respond with a voice note! Meditation is one of the most effective self-help tools available, so let's build a practice together.
HappinessStressWisdominsightPsychologyMindfulnessmeditationBeginnersGroundedhappyStressanxietyParentscienceMindfulness
Meet your Teacher
Zachary Phillips is a psychotherapist, meditation instructor, author, and poet. He is also a qualified teacher, Reiki master, and is currently studying a Master of Counselling.
In these roles he helps people identify and release the limiting beliefs that no longer serve them, guiding them from surviving to passionately thriving using tips, tools, and techniques that enable them to process the past, accept the present, and embrace the future with positivity and purpose.
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103 Days
17 students
5.0 stars
18 min / day
Happiness
English
Lesson 1
Habit Building & Class Project
This session covers the best way to establish a positive habit. Skip this video if you want to go straight to the daily meditations! There is a lag between actions and rewards, so be patient and persistent. Establish a time consistent time and place to meditate. Get your family on board, let them know why you are meditating. Start small and build over time. Track your progress. If you miss a day, get back on board the next day. Project: In the classroom, set (and share) your strong why. Why are you meditating? What do you hope to get from this course? Print this off and stick it on your wall. Look at it daily!
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Lesson 2
Introduction To Mindfulness
In this session we practice 'Mindfulness'.
Choose an anchor for attention (the breath at the nose) and focus your attention there. When you notice your mind wandering, or find yourself lost in thought, gently and lovingly return it back to the breath. The goal isn't to empty the mind or alter the contents of consciousness, just to notice where attention is.
Discovering your attention has left the anchor is the entire point. You haven't failed at meditation; by noticing your mind, you can bring it back to the breath.
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Lesson 3
Present State Awareness
In this session we practice 'Present State Awareness'.
Start by focusing attention on the breath. Then turn your attention to each sense in turn, asking: "What can I feel, see, hear, taste, and smell? Finish with your attention resting on all your senses simultaneously. If your mind wanders, gently and lovingly bring it back to the sensations arising. This is a mindfulness practice.
The goal isn't to have an empty mind or a totally focused mind, but rather to notice where the mind is in each moment.
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Lesson 4
Labels To Enhance Mindfulness
In this session we practice, 'Labeling To Enhance Mindfulness'.
Start with a traditional mindfulness practice: choosing a meditation object and focusing on it. When your mind wanders, label where it went, eg, thought, memory, sensation, sound, etc.
Then, with love and compassion, return your focus to the anchor. Use the labels of 'distraction' or 'cloud' as a catch-all, or for when you are not sure what distracted you. Labels can help you to better notice the contents of your consciousness.
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Lesson 5
Mindfully Focusing On The Body
In this session we practice "Mindfully Focusing On The Body + Labelling".
Turn your attention to the sensations arising from the body. If your mind wanders, gently and lovingly bring it back. Just observe the sensations arising.
Labeling them as pressure, tension, heat, dull, etc. Avoid judgments like 'good or bad' or 'pain or pleasure'. If pain or itchiness arises, observe and label the parts. If you need to move, do so slowly and mindfully.
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Lesson 6
Intention Setting
In this session we practice "Intention Setting".
Setting an intention for your session helps to keep you focused on the practice. For a Mindfulness Practice, "For the next few minutes, I will be mindfully meditating to improve my calm, clarity, and focus. I will gently return my focus to the breath for the duration of the session."
For an introspective practice, "I will approach and accept everything that arises with compassionate curiosity and calm confidence."
You can also end a session with an intention, "I will bring the clarity, calm, and insight from this practice into my day."
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Lesson 7
Self-Soothing Touch
In this session we practice 'Self-soothing touch'.
Start by slowing down the breath. Place your hands upon the body and just feel the warmth and self-love (heart space, back of neck + belly, butterfly hug).
Add to that a healing visualization and the words 'I am enough'. Physical contact is vital for development, connection, and stress relief.
Regardless of our external circumstances, we can offer ourselves physical contact through self-soothing. Explore what your body needs and take some time to be your own inner parent.
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Lesson 8
Breathwork Basics
In this session we practice 'Breathwork Basics'.
Slow the breath down (without gasping or straining). Breathing through the nose, low into the belly, and slow. Yogic breath: fill the belly, then the chest, then the throat. Pausing. Then, release in reverse order. Slowing down the breath activates the parasympathetic nervous system and relaxes the mind.
Combine breathwork with the slowing of speech, movement, and muscle relaxation for full effect.
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Lesson 9
Finger/Mountain Breathing
In this session we practice "Finger/Mountain Breathing".
Place your pointer finger at the base of the opposite thumb and with a slow breath in through the nose, 'climb the mountain' of the thumb, pausing at the top, then slowly descend with the out breath.
Repeat this process for all the finders on the hand. This is a mindful practice as we focus on the sensations of the fingers as we climb. The slowing of the breath is akin to a square/box breathing practice. Nose, low, slow, calming the body and mind.
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Lesson 10
Box Breathing
In this session we practice 'Box Breathing Plus'.
Principles of breathwork: Nose, Low, Slow. Breathing in for 4 seconds, hold for 4 seconds, out for 4 seconds, hold for 4 seconds. Repeat. Entrain (adding) a visualization of the box and counting on the fingers to occupy the mind. Remember to adjust the count to suit you.
If the count offered is too fast or slow, it can be anxiety-inducing. Feel free to speed up, slow down, and tweak to your count (just slowing the breath down is the goal!)
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Lesson 11
Gratitude Breathing
In this session we practice "Gratitude Breathing".
Start with a slow, deep, sighing breath. Relax the muscles in the body (unclench jaw, drop shoulders, release the belly). Picture a person, pet, or plant and foster the feelings of gratitude and love.
Repeat this process until you are feeling calm (or as a meditation practice).
The Gratitude Breath Practice is great for when you're feeling overwhelmed, anxious, or otherwise unsettled. If in public, you can do an 'internal sigh rather than vocalizing.
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Lesson 12
Heart Space Connection
In this session we practice 'Heart Space Connection'.
Start with your hand upon the heart space. Visualizing it as a light, flame, or energy (whatever color manifests). Allow yourself to embody, embrace, and become the heart space.
We often feel like 'we' are located in the head, that consciousness sits somewhere behind the eyes. But with this practice, we can explore shifting that center, allowing for softening and release.
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Lesson 13
Heart Space Expansion
In this session we practice 'Heart Space Expansion'.
Start with your hand upon the heart space, visualizing it as a light, flame, or energy (whatever color manifests). With the in breath, visualize the heart space moving down into the earth.
With the out breath, visualize it moving into the heavens.
Optional: add (entrain) tracking with the eyes and a mantra "Love//Trust" Entrainment helps occupy a busy mind. The more things we focus on, the less chance the mind has to wander. Keep adding until you find that your mind is occupied, if it gets too much, take one aspect away.
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Lesson 14
Heart Space Exploration
In this session we practice 'Heart Space Exploration'.
Start with your hand upon the heart space, visualizing it as a light, flame, or energy (whatever color manifests). With the in breath, visualize the heart space moving to each part of the body in turn and then returning (left foot, right foot, head, groin/buttocks, neck, belly, left hand, right hand). Add the words and intention with the breath of "Love//Trust"
This practice will help you reconnect and integrate the parts of your body, personality, and past. It is a subtle but continual offering of self-love and acceptance.
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Lesson 15
Mindful Awareness Of The Belly
In this session we practice 'Mindful Awareness Of The Belly'.
Turn your attention to the sensations in your belly. If your mind wanders, gently and lovingly return your focus to the belly.
Mindfulness trains us to become aware of the contents of consciousness. To notice where our mind is at any point. It also helps us to learn focus.
But there is an additional benefit to using the 'anchor' (focus point) of the belly; it fosters a mind-body/somatic connection. Something that is deeply healing and integrating when practiced regularly.
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Lesson 16
Progressive Muscle Relaxation
In this session we practice 'Progressive Muscle Relaxation'.
Start by taking a slow, calm breath and checking into the body and mind. In turn, scan, tense, and release each muscle, then tense and release the entire body at once.
Progressive muscle relaxation is a simple way to help the body (and in turn the mind) relax. It can be done in a flow or targeted at areas that you know you are holding tension.
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Lesson 17
Radical Self-Acceptance + Action
In this session we practice 'Radical Self-Acceptance + Action'.
Radical Self-Acceptance: accepting reality as it is for what it is, right now. The good, bad, ugly, unknown, and changing aspects of the self and the external.
This is what you are feeling and thinking. Just this. Nothing more or less.
Radical Self-Acceptance is couched within my '3A' framework of healing: Awareness, acceptance, action. All of which can be fostered through daily meditation.
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Lesson 18
Loving Kindness (Metta)
In this session we practice 'Loving Kindness (Metta)'.
Hold a person in your heart and offer them love. "May you be free of ill will. May you be free of suffering. May you be full of loving kindness. May you be happy." Begin with someone easy to offer love to, then extend to yourself, strangers, the world, and all living beings.
Metta is offered as a balm, a soothing, a softening. Some believe it acts as a prayer, others that it is a self-healing practice. I will leave that for you to decide. I just know that it helps in life and with other mindfulness/meditation practices.
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Lesson 19
Gratitude
In this session we practice 'Gratitude'.
Place your hand upon your heart and belly. Slowing down the breath. Embrace the feelings of gratitude for the simple act of self-soothing. Bring to mind (and body) the image of a person, pet, or plant you are grateful for. Extend this to your family, community, and world.
Gratitude is an antidote to resentment, craving, anger, and jealousy. Yes, the world is not perfect, but there is always something to be grateful for, even if it is just this next breath.
We end with the contemplation question "What if I gave thanks in advance for the wonderful things that are going to happen" - bringing the possibility of gratitude into the future as well.
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Lesson 20
Basic Mindfulness Recap
In this session we practice 'Basic Mindfulness'.
Choose an anchor for attention. Traditionally, the breath is taken through the nose. But this can be anything you see, feel, hear, taste, smell (or interoceptive feelings and even the mind space).
Focus your attention there. When you notice your mind wandering, or find yourself lost in thought, gently and lovingly return it back to the breath. Remember that the goal of mindfulness isn't to empty the mind or alter the contents of consciousness, just to notice where attention is.
Discovering your attention has left the anchor is the entire point. You haven't failed at meditation; by noticing your mind, you can bring it back to the breath
read more
Lesson 21
Advanced Labelling
In this session we practice "Mindfulness + Advanced Labelling".
Focus your attention on the sensations of the breath at the nose. Using your broad awareness, scan for any 'distractions' that may capture your mind and label them: sensations, thoughts, emotions, moods, memories, future-focused attentions (anxiety/hopes), etc.
If you notice your mind distracted, gently and lovingly return it to the breath. Sometimes it can feel like the distraction is a combination of many different things. If so, label it all as 'cloud' as in an overwhelming storm cloud of emotions/thoughts/sensations, etc.
This labeling helps us to mindfully detach from it all and return to the breath.
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Lesson 22
Focused Attention Vs Broad Awareness
In this session we practice 'Mindfulness Skills: Focused Attention Vs Broad Awareness".
Begin with a traditional mindful focus on the sensations of the breath at the nose.
If your mind wanders, gently and lovingly bring it back. Then engage your broad awareness, keeping watch for sensations, thoughts, and other potential distractions. Focused attention is like a laser. Sharp and specific, but easily pointed off course. Broad awareness is like peripheral vision. Catching everything, with minimal detail.
Used together, these tools can greatly enhance mindfulness practice and can help the benefits transcend the meditation mat and into everyday life. You are focused, but a part is always broadly aware of distraction.
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Lesson 23
Vipassana
In this session we practiced 'Vipassana'.
Begin with a mindful focus on the sensations of the breath at the nose. If your mind wanders, gently and lovingly bring it back. Scan each part of the body, part by part, piece by piece, from head to toe (then toe to head). Not hoping to change, or alter, just accept what is arising - good, bad, blank, or otherwise.
Vipassana is an advanced mindfulness practice that can help with the mind-body connection, integration, and healing. We sat in 'strong determination', that is, without moving. This can cause pain and discomfort, and your mind may wander to other parts of the body or to thoughts. If tolerable, push through the pain and feel it. Try to find the parts that make up pain: pressure, movement, and other sensations.
Feel it without judgment. It may pass. But if it becomes unbearable, simply shift your body, but do so slowly and mindfully.
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Lesson 24
Protective Barrier Visualization
In this session we practice, 'Protective Barrier Visualization", we begin with hands and attention upon the heart-space, visualize it as a light/flame/ball of energy. "With the breath, the heart space grows stronger and brighter, and we embody, embrace, and become the heart space".
From that space, and with the breath, visualize a barrier or shield extending outwards. This can manifest in any color and form you like. This barrier keeps you safe, allowing you to choose what to let in. You can finish the session by 'letting it go' or by 'keeping it active'.
A visualization practice grants you an internal response to external stressors. When things arise, you will remember your shield and will therefore be less impacted, as you will (at least) be reminded of the self and thus have a more mindful response!
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Lesson 25
Cleansing Liquid Visualization
In this session we practiced "Cleansing Liquid Visualization".
Begin with hands and attention upon the heart-space, visualize it as a light/flame/ball of energy. "With the breath the hear-space grows stronger and brighter, and we embody, embrace, and become the heart space". From that space, and with the breath, a dense golden healing liquid entering the body and filling you up. Feet, legs, belly, chest, arms, neck, head, then flowing out and over. he nature of this liquid is such that at takes with it anything that is not you.
This visualization practice helps you to shift anything you are holding onto, and become aware of things that are not yet wanting to release. If, during this practice, you discover something that isn't wanting to shift, get curious and compassionate.
Ask that part what it wants to let you know or what it needs from you, and with calm confidence, listen. Eventually it will release/integrate.
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Lesson 26
Heart Space Transmutation Visualization
In this session we practice "Heart Space Transmutation Visualization".
Begin by placing the hand upon the heart-space, visualizing it as a ball of energy, flame, or light. "With the breath, the heart space grows stronger and brighter."
Then, with each in breath, visualize all heavy emotions coming into the heart space and being transformed into love/compassion on the outbreath.
The highest part of the self, the part that is connected to the divine, the heart-space, the witness, whatever you call this space, is pure, untaintable, incorruptible. Whatever comes in contact with it cannot help but be transformed.
This is a variation of a metta/loving kindness meditation, "May you be free of ill will. May you be free of suffering. May you be full of loving kindness. May you be happy.
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Lesson 27
Inbox Zero & The Power Of Silence
In this session we practice "Inbox Zero".
Begin with a traditional mindfulness practice of focusing on the sensations of the breath at the nose. If you notice your mind wandering, gently and lovingly bring your attention back to the nose. Then simply sit and allow the contents of consciousness to reveal themselves.
Almost as if you are 'reading the emails' that have built up until your mind reaches inbox zero. If you notice yourself obsessing on an 'email', take a breath, refocus on the practice, and continue. This session ends with a discussion of the power and benefits of silence and boredom.
Highlighting why the continual distractions available to us may be causing significant harm and how silence could indeed be our best teacher.
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Lesson 28
Focusing On The Present Moment
Today we practiced "Focusing On The Present Moment".
Focus your attention on what you can hear. These are the sounds of the present moment, of now. Focus your attention on what you can see. These are the sights of the present moment, of now. Focus your attention on what you can feel. These are the sensations of the present moment, of now. Focus on the breath. If your mind wanders, gently bring it back.
Let it all go and allow yourself to be in the moment, to be in the ever-present now.
The present moment provides respite. If you are lost in thoughts of the past or future, or feelings of overwhelm, fear, panic, or grief, return to the present moment. This is one to practice. It is a skill to hone over time.
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Lesson 29
Mind Space Witnessing
In this session we practice "Mind Space Witnessing".
Focus your attention on the sensations of the breath at the nose. Then scan each aspect of the Mindspace in turn: Sensations, Thoughts, Emotions, Memories, Imagination, Impulses, Meta cognitions, States of consciousness, Sense of self/soul.
Approach and accept everything that arises with an attitude of compassionate curiosity and calm confidence. This practice is akin to a mindful body scan, but for the components of the mind. Beginning with the most obvious, then shifting to the more subtle.
Explore your own mind and make changes to this practice if you discover differences. The mnemonic to remember the order is “Sometimes The Elephant Makes Imaginary Ice-cream Meringues Super Salty.”
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Lesson 30
A Loving Inner Vision Exploration
In this session we practice "A Loving Inner Vision Exploration".
Place your hand upon your heart space and feel the warmth. Visualize the heart space as a ball of energy/light/flame, growing stronger and brighter with the breath. Invite a part of your past/body into the session. Approach and accept the sensations, thoughts, visions, and other things that arise with compassionate curiosity and calm confidence.
Gently and lovingly offer love and trust with the breath. Commit to returning to this part in a future session. If we hold that the body keeps the score and that emotions/sensations are messages we need to hear, this session is us doing just that.
We feel, listen, see, and accept. Becoming our own inner parent/therapist, listening to our parts as they express, release, and slowly reintegrate.
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Lesson 31
Intuitive Guidance
In this session we practice "Intuitive Guidance".
Place your hand upon your heart space and feel the warmth. Visualize the heart space as a ball of energy/light/flame, growing stronger and brighter with the breath.
Scan the body for a part to work with. We assume that the body keeps the score and that emotions/sensations are messages. Approach and accept the sensations, thoughts, visions, and other things that arise with compassionate curiosity and calm confidence. Become the inner therapist/parent and allow that part to express itself. Feeling, listening, observing deeply. Asking questions to encourage it to open up.
Offer love and commit to return to this part in a future session. This practice takes time. Time for you to familiarize yourself with the process, and time for the parts to trust that you are there and available. Take time. Be like the breath, subtle but continuous and ever returning.
Come back to this practice again, as many times as you/the part needs.
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Lesson 32
Mindfully Connecting To The Moment
In this session we practice "Mindfully Connecting To The Moment".
Focus on what you can hear. These are the sounds of the present moment.
Focus on what you can see. These are the sights of the present moment.
Focus on what you can feel. These are the feelings of the present moment.
Focus on the sensations of the breath at the nose. These are the breaths of the present moment.
Drop it all and just be in the moment.
The present moment is the best antidote to intense feelings. If you are struggling, focus on the moment. Right now, you are okay. Right now, you are safe. In this moment, you can find peace.
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Lesson 33
Flame & The Void
In this session we practice "The Flame & The Void".
Picture in your minds eye a flame. Visualize it stable and strong, then (lovingly) feed all sensations, mental phenomena, and other distractions into the flame until there is nothing but the flame.
Release the flame and simply exist in the void.
Reignite the flame if distractions arise.
The word 'void' can be misinterpreted. This is not a 'bad' place, but one of pure mindfulness. It is the now, the moment, inner emptiness, the self, connection to the divine. Different words for the same state.
This practice is a simple, and easily accessible, introduction to mindfulness.
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Lesson 34
Gratitude Breathing
In this session we practice 'Gratitude Breathing'.
Begin by taking slow deep and sighing breaths. Relax the muscles in the body. Drop the shoulders, release the belly, unclench the jaw.
Bring to mind (and body) the image of a person, pet, or plant you are grateful for and allow the positive thoughts to manifest.
Gratitude is an antidote to anxiety, resentment, craving, anger, and jealously.
This practice works well as a daily practice, but also as a response to anxiety. By slowing down the breath and relaxing the body, we activate the parasympathetic nervous system - the revers of 'fight or flight'. We add to this calming with the cognitive intervention of gratitude. When combined we begin to return to a state of calm peace.
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Lesson 35
What If We Treated Thoughts Like Clouds?
In this session we practice 'Mindfulness', using an analogy of thoughts as clouds.
Imagine your mind like a clear blue sky, with thoughts (and other mental phenomena) as clouds passing by. Some will be small, wispy, and beautifully. Others large, ominous, and scary. Treat them all the same: notice them, accept them, allow them to pass.
If you get 'caught' in a cloud, take a breath and gently return yourself back to the sky and watching the new clouds as they come and go.
Different analogies work for different people. By conceptualizing thoughts as clouds it offers some detachment from them. As clouds come and go, so do our thoughts.
We also spoke on the '3A' approach to self healing and growth: Acceptance, Awareness, Action. All of which are offered through meditation.
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Lesson 36
Mind-Body-Breath Connection
In this session we practice a 'Mind-Body-Breath Connection'.
Place a hand upon the heart and another on the belly and feel the warmth.
Slow down the breath (nose, low, slow) and feel the hands on your belly, then heart, rise, then neck (for a final 'sip' of breath). Release the breath in the reverse order.
Scan the entirety of the body, part by part, int turn. Accepting everything that arises with compassionate curiosity and calm confidence.
Acknowledge the act of self-love of this practice.
This is the breath that is arising in this moment. These are the sensations in the body. These are the thoughts and other mental phenomena that are arising in response to our attention to the body. Accept it all, as it is, in this moment.
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Lesson 37
Shifting The Seat Of Consciousness
In this session we practice 'Shifting The Seat Of Consciousness'.
Start by slowing down the breath and mindfully turning your attention to the sounds arising in this moment.
Connect to the sense of self. Where are you located? Can you pin it down, or is it just a broad sense?
Play with shifting 'where you are' to your heart space, belly, and beyond.
There is a subtle change that arises when we shift our awareness. The world feels different and who and what we are are far more complex than the simple initial/thoughtless impressions that arise without introspection and practices such as this one.
That said, this is an advanced practice, so work on it!
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Lesson 38
Mindfulness Recap & the "Letterbox" Analogy
In this session we practice "Mindfulness Recap & the "Letterbox" Analogy".
Begin with a traditional mindfulness practice of focusing on the sensations of the breath at the nose. If you notice your mind wandering, gently and lovingly bring your attention back to the nose.
The goal of mindfulness is to maintain focus upon the breath, but also to notice when your mind is wandering and gently/lovingly return it back. This is the practice, it is not about emptying the mind.
Letterbox analogy: Focus on the breath is akin to focusing upon a letterbox across from a busy road. There are cars, trucks, people and all kinds of distractions. Keep focusing on the letterbox.
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Lesson 39
Gratitude Towards The Future
In this session we practice 'Gratitude Towards The Future'.
We begin with a gratitude breathing practice: 1: taking slow deep and sighing breaths, 2: Relax the muscles in the body. Drop the shoulders, release the belly, unclench the jaw. 3: Bring to mind (and body) the image of a person, pet, plant, or you are grateful for and allow the positive thoughts to manifest.
We then contemplated the question "What if I gave thanks in advance for the wonderful things that are going to happen?"
Gratitude is an antidote to anxiety, resentment, craving, anger, and jealously and bringing that into the future can further help regulation.
We are primed to focus on the negative, that is an adaptive response. But we can also balance that with future focused positivity. Good things are coming. Lets focus on that!
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Lesson 40
Box Breathing & Breathwork For Calm
In this session we practice 'Box Breathing & Breathwork For Calm'.
Principles of breathwork: Nose, Low, Slow. If you are following a count, speed it up or slow it down depending on you. Do not force it. breathwork should be calming!
Breathing in for 4 seconds, hold for 4 seconds, out for 4 seconds, hold for 4 seconds. Repeat.
Entraining (adding) a visualization of the box and counting on the fingers to occupy the mind.
Remember to adjust the count to suit you. If the count offered is too fast or slow, it can be anxiety inducing. Feel free to speed up, slow down, and tweak to your count (just slowing the breath down is the goal!)
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Lesson 41
Intention Setting
In this session we practice "Intention Setting".
Setting an intention for your session helps to keep you focused on the practice.
For a Mindfulness Practice, "For the next few minutes, I will be mindfully meditating to improve my calm, clarity, and focus. I will gently return my focus back to the breath for the duration of the session."
For a Introspective practice, "I will approach and accept everything that arises with compassionate curiosity and calm confidence."
As a mantra/point of focus/contemplation, "I am hear now"
Intention setting helps you to stay focused and on task. I encourage you to make your own, print it off, and place it where you meditate. A good model to follow is, "What you are doing, why, and for how long."
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Lesson 42
The Power Of The Present Moment
In this session we practice, "The Power Of The Present Moment".
Slow down the breath and bring your hand to your heart. Feel the warmth.
Say the words (internally or out loud) "I am here, now".
Focus on what you can hear. These are the sounds of the present moment.
Focus on what you can see. These are the sights of the present moment.
Focus on what you can feel. These are the feelings of the present moment.
Focus on the sensations of the breath at the nose. These are the breaths of the present moment.
Drop it all and just be in the moment.
Say the words (internally or out loud) "I am here, now".
The present moment is the best antidote to intense feelings. If you are struggling, focus on the moment. Right now, you are okay. Right now, you are safe. In this moment, you can find peace.
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Lesson 43
Strengthening Awareness With Labels
In this session we practice, 'Strengthening Awareness With Labels'.
Start with a traditional mindfulness practice: choosing a meditation object and focusing on it.
When your mind wanders label where it went, eg: thought, memory, sensation, sound etc.
Then with love and compassion, return your focus back onto the anchor.
Use the labels of 'distraction' or 'cloud' as a catch all, or for when you are not sure what distracted you. Labels can help you to better notice the contents of your consciousness.
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Lesson 44
May You Be Happy (Loving Kindness)
In this session we practice, 'Loving Kindness (Metta)'.
Hold a person in your heart and offer them love.
Say the words, "May you be free of ill will. May you be free of suffering. May you be full of loving kindness. May you be happy."
Begin with someone who is easy to offer love, then extend to yourself, strangers, the world, and all living beings.
Metta is offered as a balm, a soothing, a softening. Some believe it acts as a prayer others that it is a self-healing practice. I will leave that for you to decide. I just know that it helps in life and with other mindfulness/meditation practices. But more importantly, it helps you to forgive, to soften, and to let go - this will change your world and in turn help impact all living beings.
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Lesson 45
Mind-Body Mindfulness (Interoception)
In this session we practice 'Interoception'.
Begin with a traditional mindful focus on the breath at the nose. If your mind wanders, gently and lovingly bring it back to the nose.
Then, turn your attention inwards. Feeling internal sensations in the body: digestion, muscle movements, and heart beat.
These sensations are very subtle and can be quite elusive, so do not get disheartened if you cant 'feel anything'. Just focus your mind internally and gradually you will notice things arising!
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Lesson 46
Deep Inner Healing
In this session we practice 'Deep Inner Healing'.
Begin with a traditional mindful focus on the breath at the nose. If your mind wanders, gently and lovingly bring it back to the nose.
Then, turn your attention inwards. Feeling internal sensations in the body: digestion, muscle movements, and heart beat.
Find a part that is holding onto tension (the body keeps the score) and focus your attention there. Feel. Noting the aspects of the body and mind space that appear. Accepting all that arises.
Place a hand upon that part of the body and feel the warmth. Offer it love. Perhaps as a visualization of healing energy, or the words/intention of 'it's okay, you are safe, I accept you and invite you to release'.
Healing is a slow and delicate process. Do not rush. Instead, be persistence and consistent and delicate as the breath. Commit to this part of the body and return to this practice again. This is not a 'once and done' practice.
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Lesson 47
Using Mantra To Still A Busy Mind
In this session we practice 'Using Mantra To Still A Busy Mind'.
Focus your attention onto the sensations of the breath. If your mind wanders, gently and lovingly bring it back.
Add (entrain) a mantra, 'I am here, now'. Use this as an additional point of focus/anchor of attention.
Choose a mantra that means something to you, or is itself a mini lesson. The addition of a mantra gives your mind something more to focus on, thus occupying it more. Practice with entrainment, adding more and more things (eg: movement and visualization) until the mind is occupied.
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Lesson 48
Watching Thoughts Like Waves Upon A Beach
In this session we practice 'Watching our thoughts'.
Place your hand upon your heart space and feel the warmth. This is your mindful anchor. If you find yourself wandering or lost, return back to these sensations.
Witness the thoughts that arise (memories, moods, sensations etc). Watch them as if you were watching waves crash upon the shore. Accepting them without falling in.
When we observe our thoughts we notice that they seem to arise from nowhere, get stronger for a bit, then disappear. Where do they come from? Where do they go? What is left in the emptiness?
Just observe it all.
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Lesson 49
Progressive Muscle Relaxation & Slow Breathing
In this session we practice 'Progressive Muscle Relaxation & Slow Calm Breathing'.
Start by taking a slow calm breath and checking into the body and mind.
Whilst taking slow deep breaths, in through the nose - scan, tense and release each muscle, then tense and release the entire body at once.
Progressive muscle relaxation is a simple way to help the body (and in turn the mind) to relax. It can be done in a flow, or targeted on areas that you know you are holding tension. When combined with a slowing of the breath, deep relaxation will come.
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Lesson 50
A Loving Inner Vision Exploration
In this session we practice 'A Loving Inner Vision Exploration'.
Start by placing a hand upon the heart space and feeling the warmth.
Then invite a part to work with. Finding where that part is in the body.
Connect to that part and allow it to express (body sensations, moods, memories, visualizations).
Approach and accept whatever arises with compassionate curiosity and calm confidence.
End with an offering of love and a commitment to return.
This is deep work, so go slow and be gentle. I love the analogy of the breath - soft but consistent, continually offering love and trust.
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Lesson 51
Entering The Heart Space
In this session we practice 'Entering The Heart Space'.
Begin by placing a hand upon the heart space and feeling the warmth of the hand upon your skin.
Visualize the heart space as a glowing ball of energy, light, or flame. With the breath the hear space grows stronger and brighter as we embody, embrace and become the heart space. Visualize the heart space expanding outwards covering all of you.
Allow your seat of consciousness to sit in the heart space and see through the hear space.
Shifting the seat of consciousness is a practice to explore. For some it comes naturally, for others it takes work. In this session we moved to the heart space, but you could also explore the throat, belly and other areas.
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Lesson 52
A Protective Barrier Visualization
In this session we practice "A Protective Barrier Visualization".
Place your hand on the heart space, visualizing it as a glowing ball of energy, light, or flame. Allow your seat of consciousness to sit in the heart space and see through the hear space.
Picture a barrier/shield extending outwards in all directions.
Add the words 'I am safe. I decide what to allow in.'
Use this practice when you are feeling overwhelmed or unsafe.
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Lesson 53
Cleansing Liquid Visualization
In this session we practice 'Cleansing Liquid Visualization'.
Place your hand on the heart space, visualizing it as a glowing ball of energy, light, or flame. Allow your seat of consciousness to sit in the heart space and see through the hear space.
Picture a dense, golden healing liquid entering the body, and filling you up from feet to head. Picture it flowing in, up, out, over, and away, taking with it everything that is not you.
Add the words 'I release all that is not me'
Use this practice when you need to release/let go of energy that is not yours.
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Lesson 54
Cord-Cutting Visualization
In this session we practice 'Cord-Cutting Visualization'.
Place your hand on the heart space, visualizing it as a glowing ball of energy, light, or flame. Allow your seat of consciousness to sit in the heart space and see through the hear space.
Picture all of the connections you have to people, places, and events, in the past, present and future. Notice those that no longer serve and gently release them.
Use 'spiritual scissors' or gently untie them, or any other approach that is needed. If they are stuck, get curious, find where they are in the body, offer love and acceptance, and return to them in another session.
Add the words 'I am free, there are no attachments influencing me.'
Overtime your parts will learn to trust this process and you within it and with time and compassion, they will release!
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Lesson 55
Healing From The Heart
In this session we practice 'Healing From The Heart'.
Place your hand on the heart space, visualizing it as a glowing ball of energy, light, or flame. Allow your seat of consciousness to sit in the heart space and see through the hear space.
Scan the body for a point of pain, tension, or numbness, and feel.
Visualize a healing energy connecting to that part of the body. With the breath, offer love and healing. With the release of the breath, listen and connect. Accept all that comes - sensations, thoughts, memories, and symbols.
Overtime your parts will learn to trust this process and you within it and with time and compassion, they will release.
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Lesson 56
Transforming Heavy Emotions Into Love
In this session we practice 'Transforming Heavy Emotions Into Love'.
Place your hand on the heart space, visualizing it as a glowing ball of energy, light, or flame. Allow your seat of consciousness to sit in the heart space and see through the hear space.
This space is pure, un-taintable, connected to the divine. Anything it comes in contact with cannot helped but be transformed.
Scan the body for points of pain or emotions and breathe it into the heart space. Pause, then breath out love and compassion.
Add the words 'Through my highest self, heavy emotions are transformed into love'.
This is a process of deep radical self acceptance. We accept not only the good, but also the bad, ugly, unknown, and the parts that are changing.
Breath it all in and release it as love!
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Lesson 57
The Basics Of Mindfulness
In this session we practice 'The Basics Of Mindfulness'.
Focus your attention on the sensations of the breath at the nose. If you notice your mind wandering or lost in thought, gently and lovingly return it back to the breath.
Mindfulness is the awareness that arises from purposefully paying non-judgmental attention to the present moment.
Our goal is not to empty the mind but rather notice where it is. We do this by focusing on an anchor (the breath) and then noticing when it has wandered.
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Lesson 58
Present State Awareness
In this session we practice 'Present State Awareness'.
Focus your attention on the sensations of the breath at the nose. If you notice your mind wandering or lost in thought, gently and lovingly return it back to the breath.
Then shift your point of focus: What can you hear? What can you see? What can you feel? These are the sensations arising in this moment.
You can choose anything as an anchor of focus. Explore these in your day to bring more mindfulness into your life.
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Lesson 59
Labeling For Mindfulness
In this session we practice 'Labeling For Mindfulness'.
Focus your attention on the sensations of the breath at the nose. If you notice your mind wandering or lost in thought, gently and lovingly return it back to the breath.
When you notice your mind has wandered, label it "thought", "sensation", "memory" etc. Choosing the category of distraction (not the specifics) and then return your focus back to the breath.
If you cannot label it specifically, use the label "cloud" as in a cloud of overwhelm.
Labeling can help you to notice where your mind is and return it to focus.
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Lesson 60
Using Mindfulness To Reduce Pain
In this session we practice 'Using Mindfulness To Reduce Pain'.
Focus your attention on the sensations of the breath at the nose. If you notice your mind wandering or lost in thought, gently and lovingly return it back to the breath.
When you are ready turn your attention to a point of pain in the body (or feeling of tiredness). Focus on the sensations within, the pressure, movement, and tension.
Maintain your focus on the pain and notice what arises in the mind. Notice the changes. Notice the desire to shift focus.
If the pain is too strong, mindfully move/shift the body or take time to focus on the breath then return to the pain when you are ready.
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Lesson 61
Using Counting To Enhance Mindful Focus
In this session we practice 'Using Counting To Enhance Mindful Focus'.
Focus your attention on the sensations of the breath at the nose. If you notice your mind wandering or lost in thought, gently and lovingly return it back to the breath.
Option 1: in your mind, label the in breath 'in, in, in' and the out breath 'out, out, out'.
Option 2: in your mind, with the breath, label it as '1, 2, 3...' and so on until you get to 10 or lose your count. Either way, simply begin again at '1'
Counting (labeling) is a good too to enhance mindful focus on the anchor. If it works for you, add it to your practice.
It is also a good measure of mindful focus, some days you will struggle to get to '3' other days '10' will not be a problem at all. Either way you are meditating correctly.
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Lesson 62
Mindful Object Focusing
In this session we practice 'Mindful Object Focusing'.
Choose an object (eg a pen, cup, or rock) Focus your attention upon it. If you notice your mind wandering or lost in thought, gently and lovingly return it back to the breath.
Focus with the curiosity of someone who has never seen it before. What does it feel, look, sound and smell like?
Discover as much as you can about your object.
This practice will help you to see the truth of the reality of the object, not just your preconceived notions of the object. See it for what it is, not what your mind says it is!
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Lesson 63
Focused Attention With Broad Awareness
In this session we practice 'Focused Attention With Broad Awareness'.
Focus your attention onto the sensations of the breath. If you notice your mind wandering or lost in thought, gently and lovingly return it back to the breath.
Maintain a small amount of broad awareness to 'track' potential distractions before they shift your focus off the breath. Label them 'thought, emotion, memory, sensation etc).
Focused attention is like a microscope. It will see in extensive detail, but may shift easily. With broad awareness we are looking from a detached, peripheral, stepped back perspective, noticing things that may disrupt our focus before it is shifted.
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Lesson 64
Mindfulness Deep Dive
In this session we practice 'Mindfulness'.
Focus your attention on the sensations of the breath at the nose. If you notice your mind wandering or lost in thought, gently and lovingly return it back to the breath.
Consider using broad awareness, labeling, and counting to maintain focus.
If at any time you find yourself lost in thought, gently and lovingly bring it back to focus.
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Lesson 65
Loving Kindness & Compassion
Today we practiced ' Loving Kindness & Compassion'.
Hold a person in your heart and offer them love. "May you be free of ill will. May you be free of suffering. May you be full of loving kindness. May you be happy."
Begin with someone who is easy to offer love, then extend to yourself, strangers, the world, someone who has wronged you, and all living beings.
Loving Kindness) (Metta is offered as a balm, a soothing, a softening. Some believe it acts as a prayer others that it is a self-healing practice. I will leave that for you to decide. I just know that it helps in life and with other mindfulness/meditation practices.
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Lesson 66
Introduction To Intuitive Guidance
Today we practiced 'Intuitive Guidance'.
Place your hand on your heart space and feel the warmth. Connect into this space, with the words 'I am here, now'. This space, the self, is pure, incorruptible and whole. Use it as your anchor for the session.
Invite a part in to work with today. Feel the sensations and open your mind space to it. Approach and accept everything that arises with compassionate curiosity and calm confidence.
Commit to return.
Intuitive guidance is a deep internal practice of reintegration and release. Over time you will trust the process and your parts will trust you within it.
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Lesson 67
Intuitive Guidance Parts Work
Today we practiced 'Intuitive Guidance Parts Work'.
Place your hand on your heart space and feel the warmth. Connect into this space, with the words 'I am here, now'. This space, the self, is pure, incorruptible and whole. Use it as your anchor for the session.
Scan the body from head to toe and note the tension, sensations and parts.
Invite a part in to work with today. Feel the sensations and open your mind space to it. Approach and accept everything that arises with compassionate curiosity and calm confidence.
Commit to return.
Your parts are holding onto things from the past, their roles and how they kept you safe. Adopting the attitude of a loving inner parent, we sit and listen and accept.
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Lesson 68
Deep Parts Connection
Today we practiced 'Deep Parts Connection'.
Place your hand on your heart space and feel the warmth. Connect into this space, with the words 'I am here, now'. This space, the self, is pure, incorruptible and whole. Use it as your anchor for the session.
Invite a part in to work with today. Feel the sensations and open your mind space to it. Approach and accept everything that arises with compassionate curiosity and calm confidence.
Ask ‘what do you need me to know, see, feel, and understand?’ Get curious about the response.
We hold that the body keeps the score and that our parts will express themselves through sensations, thoughts and other mental phenomena. Be there for it and get curious.
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Lesson 69
Intuitive Guidance For Self Healing
Today we practiced 'Intuitive Guidance For Self Healing'.
Place your hand on your heart space and feel the warmth. Connect into this space, with the words 'I am here, now'. This space, the self, is pure, incorruptible and whole. Use it as your anchor for the session.
Invite a part in to work with today. Feel the sensations and open your mind space to it. Approach and accept everything that arises with compassionate curiosity and calm confidence.
Always end with a commitment to return. This is not a 'once and done' thing, but a slow and gradual healing process.
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Lesson 70
Release, Reintegrate & Heal
Today we practiced 'Intuitive Guidance'.
Place your hand on your heart space and feel the warmth. Connect into this space, with the words 'I am here, now'. This space, the self, is pure, incorruptible and whole. Use it as your anchor for the session.
Invite a part in to work with today. Feel the sensations and open your mind space to it. Approach and accept everything that arises with compassionate curiosity and calm confidence.
Ask ‘How old are you? How old do you think I am?’ Get curious about the response. Let this part know your age and the safety and wisdom that has come from it.
Ask 'What are you doing for us? How are you keeping us safe?"
We hold onto things for years or even decades, by connecting to these parts we can eventually help them to release, reconnect, and reintegrate.
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Lesson 71
What Our Parts Hide
Today we practiced 'Intuitive Guidance'.
Place your hand on your heart space and feel the warmth. Connect into this space, with the words 'I am here, now'. This space, the self, is pure, incorruptible and whole. Use it as your anchor for the session.
Invite a part in to work with today. Feel the sensations and open your mind space to it. Approach and accept everything that arises with compassionate curiosity and calm confidence.
Ask, 'Do you have anything you would like to share?' and 'Are you hiding anything?'
You may get a vision of a door, or locked box, or other symbolic imagery. You don't need to open these spaces (you can if you feel called to do so and the part consents), but it is enough just to sit with your part and see/connect with them in relation to what they are holding onto.
Go slow, and remember self care!
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Lesson 72
Intuitive Guidance For Release & Reintegration
Today we practiced 'Intuitive Guidance For Release & Reintegration'.
Place your hand on your heart space and feel the warmth. Connect into this space, with the words 'I am here, now'. This space, the self, is pure, incorruptible and whole. Use it as your anchor for the session.
Invite a part in to work with today. Feel the sensations and open your mind space to it. Approach and accept everything that arises with compassionate curiosity and calm confidence.
Ask this part if it wants to return/reintegrate and what it needs to do so. Offering the words, or intention behind the words, 'It's okay, you are safe, I accept you, and invite you to release'.
With time and trust, parts may wish to release. Hold space for them and offer them what they need. This may be a symbolic offering of an element or a internal shift, or perhaps a commitment to accept or act in a certain way. If it is in your capacity, offer this to your part and end with a commitment to return.
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Lesson 73
Evolving Inner Visions
Today we practiced 'Evolving Inner Visions'.
Place your hand on your heart space and feel the warmth. Connect into this space, with the words 'I am here, now'. This space, the self, is pure, incorruptible and whole. Use it as your anchor for the session.
Invite a part in to work with today. Feel the sensations and open your mind space to it. Approach and accept everything that arises with compassionate curiosity and calm confidence.
Allow this part to express it self as a vision, symbol, or memory. Explore this vision and perhaps offer a resolution.
Our parts can get 'stuck' replaying the same thing again and again. They may express as a symbol that you can process. So perhaps plant the seed, release some pressure from the dam, or open the door. Go slow and trust your intuition/Self/heart space to know what to do.
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Lesson 74
Become Your Own Inner Therapist
In this session we practiced 'Becoming Our Own Inner Therapist'.
Place your hand on your heart space and feel the warmth. Connect into this space, with the words 'I am here, now'. This space, the self, is pure, incorruptible and whole. Use it as your anchor for the session.
Invite a pair of parts in to work with today. Feel the sensations and open your mind space to them. Approach and accept everything that arises with compassionate curiosity and calm confidence.
Allow these parts to express themselves in relation to one another. What role are they in? What do they fear? What would they prefer to be doing?
From the Self we can act as our own inner therapist/mediator/inner parent. Listen and feel openly. Approaching and accepting whatever arises, with an attitude of compassionate curiosity and calm confidence.
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Lesson 75
Connections Between Parts
In this session we practice 'Intuitive Guidance'.
Place your hand on your heart space and feel the warmth. Connect into this space, with the words 'I am here, now'. This space, the self, is pure, incorruptible and whole. Use it as your anchor for the session.
Invite a part in to work with today. Feel the sensations and open your mind space to it. Approach and accept everything that arises with compassionate curiosity and calm confidence.
See if this part is in conflict or opposition with other parts, invite them in also.
We can act as our own inner therapist/parent/mediator between parts that ultimately have the same goal: to keep us safe.
find out what they want and how they are going about doing it. Then look for a solution that works for all.
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Lesson 76
Connecting To an Exile
In this session we practice 'Connecting To an Exile'.
Place your hand on your heart space and feel the warmth. Connect into this space, with the words 'I am here, now'. This space, the self, is pure, incorruptible and whole. Use it as your anchor for the session.
Invite a part in to work with today. Feel the sensations and open your mind space to it. Approach and accept everything that arises with compassionate curiosity and calm confidence.
See if this part is in conflict or opposition with other parts, invite them in also.
If you discover a part that is not doing anything, that 'has no role', and is quite silent, you may have discovered an inner exile. A part that is holding onto pain and shame.
Just sit with this part and gently offer love, compassion and acceptance.
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Lesson 77
Conclusion To Intuitive Guidance
In this session we practice 'Intuitive Guidance'.
Place your hand on your heart space and feel the warmth. Connect into this space, with the words 'I am here, now'. This space, the self, is pure, incorruptible and whole. Use it as your anchor for the session.
Invite a part in to work with today. Feel the sensations and open your mind space to it. Approach and accept everything that arises with compassionate curiosity and calm confidence.
Just sit with this part and gently offer love, compassion and acceptance.
Intuitive Guidance is a slow process, one that will take patience and dedication. Keep going!
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Lesson 78
Introduction To Breathwork For Calm
In this session we practice 'Breathwork For Calm'.
Slow down the breath.
Principles: In through the nose, low into the belly, and slower than you were. Longer out breath then in breath.
The mind and body are connected, if you slow the breath the mind perceives that you are safe, and therefore calms.
Reminder, if you are doing a practice and maintaining the facilitators count is anxiety inducing, return to your principles and goals.
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Lesson 79
Calm Breathing & Mindfulness
In this session we practice 'Calm Breathing & Mindfulness'.
Imagine that this next breath will be the first or last you will ever take.
Now breathe! Slowly, in through the nose, low into the belly.
This simple reframe has profound ramifications and can be used upon all actions, turning the mundane into the only moment of existence.
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Lesson 80
Gratitude + Breathwork = Peace
In this session we practice 'Gratitude Breathing'.
Take a slow deep breath in through the nose and low into the belly. On the outbreath add a physiological sigh.
Release tension in the body.
Foster a feeling of gratitude to a person, pet, plant, or place in your life.
Add the grounding words, 'I am hear now. This moment is safe'
This practice can be used daily, and in response to anxiety, overwhelm, and triggers.
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Lesson 81
Breathwork For Your Heart-Space
In this session we practice 'Heart Space Expansion Breathwork'.
Place your hand upon your heart space and visualize it as a glowing ball of energy, light, or flame.
With the breath visualize it expanding. When you are ready, visualize it returning.
Entrain (add) a mantra, eg: "love/trust", "Ham Sa", "I am here now"
Allowing the body to breath when it is ready is deeply relaxing. Rather than forcing it, instead try allowing it, and witness what happens.
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Lesson 82
Breathwork For Your Heart-Space
In this session we practice 'Heart Space Expansion Breathwork'.
Place your hand upon your heart space and visualize it as a glowing ball of energy, light, or flame.
With the breath visualize it expanding. When you are ready, visualize it returning.
Entrain (add) a mantra, eg: "love/trust", "Ham Sa", "I am here now"
Allowing the body to breath when it is ready is deeply relaxing. Rather than forcing it, instead try allowing it, and witness what happens.
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Lesson 83
A Comprehensive Introduction To Box Breathing
In this session we practice 'Box Breathing'.
Breath in for four seconds, hold for four seconds, out for four seconds, hold for four seconds and repeat.
Add a visualization of the box in line with your breath, and you can use your fingers to count your cycles, with one hand taking approximately 1 minute.
Reminder to slow down or speed up your count to best suit. Our goal is calm, not to maintain the count.
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Lesson 84
4-7-8 Breathing For Deep Rest
In this session we practice '4-7-8 Breathing For Deep Rest'.
Breath in for four seconds, hold for seven seconds, out for eight seconds, and repeat.
This practice can work as a great lead into sleep, when you feel yourself drifting off, simply release the count. It can also be use as a form of non sleep deep relaxation (NSDR) for when sleep simply won't come.
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Lesson 85
Breathwork Enhanced Healing Visualization
In this session we practice 'Breathwork Enhanced Healing Visualization'.
Place your hand upon your heart space and visualize it as a glowing ball of energy, light or flame. With the breath it grows stronger and brighter.
On the in breath, bring it down into the earth and pause. On the out breath, bring it up into the universe, pause.
Allow it to heal, integrate, and release held tensions.
Add a mantra (love/trust) to this practice if you like!
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Lesson 86
Mindfulness For Mind Space Witnessing
In this session we practice 'Mindfulness For Mind Space Witnessing'.
Focus your attention on the sensations of the breath at the nose, if your mind wanders, gently return it back to focus.
Mindfulness is the awareness that arises from purposefully paying non-judgmental attention to the present moment.
The goal is not to empty the mind but to become aware of where it is at any one point, then to refocus it on the breath.
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Lesson 87
Focus On Your Senses
In this session we practice 'Focusing On Our Senses'.
Focus your attention on to each of your sensations in turn. What can you hear, see, feel, taste and smell?
This is the first part of Mind Space Witnessing, a process of scanning the mind, from overt to subtle to mindfully witness its component parts.
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Lesson 88
Focus On Your Thoughts
In this session we practice 'Focusing On Our Thoughts'.
Focus your attention on to thoughts. Wittiness them with out thinking them, without falling into them. Watch them come and go. Get curious!
This is the second part of Mind Space Witnessing, a process of scanning the mind, from overt to subtle to mindfully witness its component parts.
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Lesson 89
Focus On Your Emotions
In this session we practice 'Focusing On Our Emotions'.
Focus your attention onto emotions, moods, and feelings. Wittiness them without thinking without falling into them. Watch them come and go. Get curious!
This is the second part of Mind Space Witnessing, a process of scanning the mind, from overt to subtle to mindfully witness its component parts.
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Lesson 90
Focus On Your Memory
In this session we practice 'Focusing On Our Memory'.
Focus your attention onto memory. Wittiness them without falling into them. Watch them come and go. Get curious!
Notice any themes. Why are you holding onto those themes?
This is the fourth part of Mind Space Witnessing, a process of scanning the mind, from overt to subtle to mindfully witness its component parts.
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Lesson 91
Focus On Your Future
In this session we practice 'Focusing On The Future'.
Focus your attention onto the future; your plans, fears, hopes, anxieties, and goals. Wittiness them without falling into them. Watch them come and go. Get curious.
Notice the creative aspects of the mind, the visualizations, analogies and the metaphors.
Notice any themes. Why are you holding onto those themes?
This is the fifth part of Mind Space Witnessing, a process of scanning the mind, from overt to subtle to mindfully witness its component parts.
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Lesson 92
Focus On Your Impulses & Drives
In this session we practice 'Focusing Impulses & Drives'.
Focus your attention onto your impulses, drives, innate urges and gut feelings.
Ask yourself how you view the world: safe? dangerous? random?
How do you respond to stress? Fight, flight, freeze, fawn, or fantasy?
Notice any themes, get curious, without judgement.
Analogy: we are attempting to read the code upon which we are operating from - or at least see the first creations of it.
Analogy: thoughts are like music, in this session we want to observe the instrument.
This is the sixth part of Mind Space Witnessing, a process of scanning the mind, from overt to subtle to mindfully witness its component parts.
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Lesson 93
Focus On Your Meta-Cognitions
In this session we practice 'Focusing Meta Cognitions'.
Can you turn your awareness upon itself?
Can you think about thinking?
Can you observe the observer? Can you observe the observation of that process? Notice the fractal of self referential observations.
Where is your mind in this moment?
Consider the concept of Tat Tvam Asi: the knower, the knowing, and knowing are one, "I am that"
This is the seventh part of Mind Space Witnessing, a process of scanning the mind, from overt to subtle to mindfully witness its component parts.
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Lesson 94
Focus On Your Self/Soul
In this session we practice 'Focusing On The Self/Soul'.
Can you find the space within that is beyond words? The inner silence. The sacred stillness. The moment?
It will have the characteristics of Curiosity, Calm, Compassion, Confidence, Courage, Clarity, Creativity, and Connection.
It is this moment now. This breath.
This is the eighth part of Mind Space Witnessing, a process of scanning the mind, from overt to subtle to mindfully witness its component parts.
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Lesson 95
Mind Space Witnessing For Deep Insight
In this session we practice 'Mind Space Witnessing'.
A process where we mindfully scan the mind to witness its component parts.
Sensory, Thoughts, Emotions, Memories, Imagination, Impulses, Meta cognitions, States of consciousness, Sense of self/soul.
Our goal is not to change, just witness and accept it all as it is, for what it is, right now.
This is a mindfulness plus practice. If at any time you find yourself lost or overwhelmed, simply return your focus back to the breath.
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Lesson 96
Living From & As The Heart
In this session we practice 'Heart Space Expansion'.
Place your hand upon your heart space and visualize it as a light/fire/energy. Growing stronger and brighter with the breath, as we embody, embrace and become the heart space.
This part represents our highest Self. A part that is known by many names. The part of us that connected to divine. Our wise mind. Our intuition. The heart space. The place that we draw our power from. The untaintable, incorruptible core. Sacred stillness. The peace within. The observer. The inner I.
We are going to use it to heal, cleanse, and integrate. To ground ourselves in the present moment and to explore insight.
As we work with this process, we will hold the intention to approach and accept what ever arises, with an attitude of compassionate curiosity and calm confidence.
With radical self-acceptance we will love ourselves unconditionally. Not just the good, but the bad, the ugly, the unknown, the parts that are changing, and our potential.
But we will also hold to the dialectic, of loving ourselves whilst fixing ourselves. And in this process we are doing both.
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Lesson 97
Deep Heart Space Connection
In this session we practice 'Heart Space Connection'.
Place your hand upon your heart space and visualize it as a light/fire/energy. Growing stronger and brighter with the breath, as we embody, embrace and become the heart space.
With the breath, add the mantra 'I am here, now'.
With the in breath, visualize the energy travelling down through the body into the earth.
With the out breath, visualize the energy travelling up through the body into the heavens.
Finish with the words: "May I always find refuge in my heart. May I always be self-led. May I always remember I can heal and regulate myself."
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Lesson 98
Heart Space Integration
In this session we practice, 'Heart Space Integration'.
Place your hand upon your heart space and visualize it as a light/fire/energy. Growing stronger and brighter with the breath, as we embody, embrace and become the heart space.
With the breath, add the mantra 'I am here, now'.
With the breath, visualize the energy traveling to each part of the body in turn: left foot, right foot, head, back, groin/butt/hips, left hand, right hand, belly, neck, and any part you may have missed and feel called to connect to.
Finish with the words: "May I always find refuge in my heart. May I always be self-led. May I always remember I can heal and regulate myself."
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Lesson 99
Heart Space Healing
In this session we practice, 'Heart Space Healing'.
Place your hand upon your heart space and visualize it as a light/fire/energy. Growing stronger and brighter with the breath, as we embody, embrace and become the heart space.
With the breath, add the mantra 'I am here, now'.
Take a moment to connect with a part that is calling to be healed, integrated, and connected too. Turn your attention towards it and feel deeply.
With the breath, visualize the energy traveling to that part of the body.
Approach and accept whatever arises with compassionate curiosity and calm confidence.
Commit to return to work with this part again..
Finish with the words: "May I always find refuge in my heart. May I always be self-led. May I always remember I can heal and regulate myself."
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Lesson 100
Deep Heart Space Healing
In this session we practice, 'Deep Heart Space Healing'.
Place your hand upon your heart space and visualize it as a light/fire/energy. Growing stronger and brighter with the breath, as we embody, embrace and become the heart space.
With the breath, add the mantra 'I am here, now'.
Take a moment to connect with a part that is calling to be healed, integrated, and connected too. Turn your attention towards it and feel deeply.
With the breath, visualize the energy traveling to that part of the body.
Approach and accept whatever arises with compassionate curiosity and calm confidence.
Commit to return to work with this part again..
Finish with the words: "May I always find refuge in my heart. May I always be self-led. May I always remember I can heal and regulate myself."
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Lesson 101
Transforming Hate Into Love Through The Heart
In this session we practice, 'Heart Space Transformation'.
Place your hand upon your heart space and visualize it as a light/fire/energy. Growing stronger and brighter with the breath, as we embody, embrace and become the heart space.
With the breath, add the mantra 'I am here, now'.
With the breath, breath in all heavy emotions and sensations into the heart space. Breathing out love and compassion".
The Self (heart-space) is pure, untaintable and uncorruptible. All that comes in contact with it cannot help but be transformed.
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Lesson 102
Embodying The Heart-Space
In this session we practice, 'Heart Space Embodiment'.
Place your hand upon your heart space and visualize it as a light/fire/energy. Growing stronger and brighter with the breath, as we embody, embrace and become the heart space.
With the breath, add the mantra 'I am here, now'.
Simply be in this space, approaching and accepting what ever arises with compassionate curiosity and calm confidence.
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Lesson 103
Summary: The Theory Behind The Practice
This session offers a summary of the principles that underpin all of the meditation practices I teach, including mindfulness, insight, breathwork, intuitive guidance, and shadow/parts work.
Drawing from psychology, spirituality, and the Self, it explores the mind-body connection, the bio-psycho-social-spiritual model of health, and the skills-based nature of meditation practice.
All of these ideas are framed through 'awareness, acceptance, action' lens of self-improvement, while emphasizing a practical approach to growth that values functionality over perfection, and the journey itself over any final destination.
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