Lesson 1
A Quick Fix (A)
We begin unravelling the myths of mindfulness with the letter A - A Quick Fix, sharing how this impression of mindfulness has come about.
Why calling Mindfulness 'A Quick Fix' for stress and anxiety, is a bit like suggesting 'running' as a quick fix for finishing a marathon in comfort! It's not that simple.
So together we share our a short 'mindful breath' practice, recognising this as one stress relieving step, towards a long term sustainable practice.
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Lesson 2
Being Still Only (B)
We continue our journey today with letter B - Being still only, dispelling the myth of perfect stillness. So often the portrayal of Mindfulness in popular culture.
By investigating what really happens, in body and mind, when we meditate, we soon see just how much we move. How 'stillness' has little to do the 'stillness' of physical movement.
And together we'll mindfully move with two short practices, which promote focus and calm and release tension, anytime, anywhere.
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Lesson 3
Constant Bliss (C)
For letter C, we'll clear the mist on Mindfulness being 'Constant Bliss'. How our commercialised world tends to over-promise and sometimes mislead, when it comes to the reality of Mindfulness.
How for a time-poor society, it is often presented as a "Be stress free in 10 minutes" solution, leading to only positive outcomes. Rather than the reality, which involves a lot more difficulty.
As an antidote we take inspiration from a famous quote, exploring how the waves of difficulty can be tools for mindful growth. Finishing with a practice to bring calm and perspective in tougher moments.
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Lesson 4
Doing It Alone (D)
With letter D, we demystify the notion that Mindfulness is 'Doing it Alone', despite the perception that it is a solitary practice.
Why it's just as much about our relationship with others and the world around us, as it is about our ability to meditate.
Closing with two simple practices, we can enjoy in the company of others, building connection and belonging.
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Lesson 5
Empty The Mind (E)
Our 5th myth - Empty the mind - is one most of us will have encountered at some point. And despite this never being the intention of mindful awareness, it persists!
We share why thoughts are not the enemy and why resisting, or attempting to push them away only increases their urgency or volume.
Instead, we learn to mindfully label thoughts. And through this practice reduce reactivity, create mental distance and rewire for greater focus.
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Lesson 6
For Monks Only, Giving Stuff Up (F & G)
Today we take on two myths in letters - F and G - learning why Mindfulness is not just for monks and how giving stuff up, is never a requirement.
Sharing the deeper roots of this monastic misconception and how special (or Spartan) conditions are never required to meditate!
We finish with a reflection about how engaging with the messiness of life, helps us reap lasting rewards in Mindfulness.
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Lesson 7
Happiness Only? Ignoring Difficulty? (H & I)
The next two myths pose two questions - is mindfulness about Happiness Only? or Ignoring Difficuly?
And the answers lie in 1) realising happiness is never a 'goal' in Mindfulness, despite it being a powerful marketing hook the world over. It's a passing state.
And 2) realising 'Ignoring difficulty' is the opposite of what we do. To prove this, we share a Mindfulness of Difficulty meditation, to lower stress and increase our capacity for emotional processing.
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Lesson 8
Just About Me, Knowing-It-All (J & K)
In Myth J we share why there's no 'Just about me' in Empathy. And myth K, why Knowing-it-all is replaced with Knowing-Less in Mindfulness.
Because although we spend time in self-reflectiion and solitary practice, much of this involves how we relate to others.
And despite a perception of mastery, the true path to knowledge in Mindfulness is 'Knowing Less', by bringing your Beginner's Mind. A practice we'll share to close the day.
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Lesson 9
Less Fun Me, Mind Controlled (L & M)
Halfway through our mythical A-Z journey, we ask - will I become a 'less fun me' or mind controlled?
So I share some personal reflections, on how 'fun' life was before Mindfulness, and afterwards. So you can make up your own mind.
We also reflect on the 'mental mastery' projected by the self-help world, which can position Mindfulness as mind-control. How it's about befriending the mind instead. We close with a 'Mind like the sky' practice help us do this.
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Lesson 10
No Science. One-Size. Perfecting. (N, O & P)
We take on 3 myths today with letters N, O, and P, debunking the 'No Science' myth, explaining why we can't have cookie-cutter mindfulness interventions and why 'perfecting' always takes you far from Mindfulness.
We discuss the evidence based Mindfulness interventions like MBSR, which having been around for decades. And even if they do shake off the myth and have proven efficacy, how we still can't depend on them as a catch all.
To bring home why it's not about 'Perfecting' we share a non-striving practice, being non-judgemental, accepting life as it is and responding self-compassionately with what arises. Far from perfecting.
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Lesson 11
Quietly, Resisting Pain, Sitting (Q, R & S)
On day 11 we learn that Mindfulness is NOT about quiet time only, resisting pain and sitting only.
We explore the benefits of sound in our meditation practice - of not avoiding this or distraction. Much like pain and how instructive and beneficial it is, to bring mindful awareness to it.
And finishing the day, why 'Sitting in Lotus' is the first image that comes to mind in Mindfulness. Why forcing ourselves to endure it, is unlikely to bring you presence.
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Lesson 12
Trying To Breathe, Unchanging (T & U)
Today we learn why we never need to 'Try to Breathe' or expect mindfulness to be 'Unchanging'.
With countless breath mastery techiniques and media representation, it's no surprise we try to control the breath. We explain how we get a similar outcome, by simply being mindful.
And by unpacking the cure-all and idealised 'enlightenment' seeking perception of mindfulness, we reveal why being 'with change' is the real learning for us. Together we'll do the first of our Weather practices - The Weather Outside - helping us see why Mindfulness is far from Unchanging.
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Lesson 13
Void Of Feelings, Worry Free (V & W)
For letters V and W, we learn why being Void of Feelings or Worry Free is never the intention of Mindfulness.
Why avoiding emotional pain might be at the heart of this myth. And how this is the opposite of our experience in ongoing practice. So we'll share our 2nd weather practice - The Weather Inside - to be present with our emotional weather.
We share why Mindfulness can never eliminate worry, since it is a hard-wired response. But how we can diffuse the emotional charge which fuels them.
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Lesson 14
EXiting Stage Left. Yearning. Zero Effort. (X, Y & Z)
On day 14, we unravel the final 3 letters of our A-Z of Mindful Myths - X, Y and Z. Why we won't suddenly be isolated or exiting from society, suddenly seeking special goals, or expecting our mindful journey to be 'effort free'.
We'll see that Mindfulness is not about creating distance from the world - it's about making your life centre stage. That we can yield the health benefits of Mindfulness, through intentional living, not Striving.
And to close our alphabet of Mindful myths, we share the only kind of effort you ever need. It's not Zero effort. But it starts and ends with your non-judgemental present moment awareness.
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