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Mindfulness Exercises, with Sean FargoBuilding a Workplace Mindfulness Program, with Dr. Lena Adams Kim of Mindful EPAThis episode is sponsored by our Mindfulness Meditation Teacher Certification. Register today for 80% off at https://mindfulnessexercises.com/certify
Could your workplace use a little more mindfulness? The benefits of mindfulness in the office are clear, and yet it can be difficult to convince corporate leadership to set aside the necessary space and time for mindfulness programming.
In this episode of the Mindfulness Exercises Podcast, Sean Fargo speaks with someone who’s overcome these challenges, successfully introducing mindfulness in a federal organization.
Dr. Lena Adams Kim is a graduate of the Mind...2023-02-0127 min
Mindful Moments with Thai MamaMuscle relaxation in a pinchPast episodes have delved into progressive muscle relaxation, one form of combining breath work with relaxation of body parts. This practice is a short, sweet two minute practice that incorporates the tenets of this type of relaxation into a busy day. Sneak it in between meetings!2022-11-0502 minMindful Moments with Thai MamaEmptying outA simple technique for catching your breath if you’re anxious and feeling short of breath is to focus on the exhale, and fully empty your lungs. This is mindfulness of the exhale, and helps to counteract that unhealthy shallow breathing that many of us default to when distracted or anxious.2022-10-1503 minMindful Moments with Thai MamaJaw MeltMany of us have no idea how much tension we carry around in our jaw- we’ve become so accustomed to a tense jaw that it feels like our normal baseline. This sweet meditation focuses on our jaw as the anchor of our attention rather the classic technique of focusing on our breath. Give it a try, you might want to come back to this one again and again…2022-10-1404 minMindful Moments with Thai MamaPoints of Contact, ReduxYou don’t need anything special or “extra” to cultivate mindfulness throughout the day. In the simple yet powerful practice, all you need are areas of contact between your body and the chair, or the ground, or your bed… or air.2022-09-2307 minMindful Moments with Thai MamaMindfulness in the Grocery LineThe perfect meditation break can happen when doing something as ordinary as standing in line at the grocery store. When we’d rather be somewhere else, waiting in line can seem very long. If we see a line as an opportunity to practice mindfulness, suddenly a queue of people becomes a perfect opportunity to strengthen your brain.2022-09-1705 minMindful Moments with Thai MamaBack to basics: Just. Breathe.We are always breathing, yet we are rarely aware of it. In this basic mindfulness practice, you will discover your breath as if you are feeling it for the very first time.2022-08-1309 minMindful Moments with Thai MamaThree Sighs in 30 SecondsIf you have time to breathe, you have time to do this meditation. I call it Three Sighs and it takes only 30 seconds to practice. It’s a natural circuit breaker to the shallow breathing that tends to occur when humans are stressed or anxious.2022-08-0304 minMindful Moments with Thai MamaTickle your lung’s “stretch receptors”Many philosophers and modern teachers of mindfulness tell you to “take a deep breath and relax.” This common wisdom is based on a principle called the Hering-Breuer Reflex. When you inhale fully and slowly, stretch receptors in your lungs signal relaxation in your cardiovascular system and up to the brain, triggering a holistic relaxation response. Try it!2022-07-2209 minMindful Moments with Thai MamaPoints of contact practiceWhile many people think of the breath as the classic “anchor” for our attention, points of contact is another way to be in the present moment. Your body is always in contact with some thing, whether it’s a chair, the ground, the bed, or even the air around you. This practice is a powerful way to tune in to your present moment experience by being mindful of these points of contact any time, in sitting meditation or throughout the day.2022-06-1110 minMindful Moments with Thai MamaIt’s ok to NOT feel okMany people who share their feelings of stress or sadness or anxiety with others are often met with pep talks and positive affirmations such as “Try to focus on the good things” or, This too shall pass”. These unhelpful responses send a message that feeling uncomfortable emotions is a sign of weakness and/or should be avoided. Indeed, the best thing to say to people who are struggling, Including ourselves: “it’s ok to feel this way.” This practice helps us notice and label ALL the emotions, all of which are OK to feel.2022-06-0615 minMindful Moments with Thai MamaMemorial Day practice of remembranceMemorial Day, born out of America’s bloody Civil War, is a day of remembrance for those who have died in service of the United States. I record this days after the last mass shooting in our country, so I think of those two teachers who died in defense of the students they loved. Here is a practice that strengthens our neural networks of focused attention and gratitude, remembering to be in the present moment.2022-05-3012 minMindful Moments with Thai MamaTonglen: Sending healing wishes (while healing ourselves)Many of you have requested I record this practice, and requests quadrupled after the mass shooting in Uvalde, Texas. I’m sorry it took this long! Tonglen is an ancient form of meditation from Tibetan Buddhists that is a less common but just as powerful mindfulness tool in times that seem filled with uncertainty, trauma and grief. Tonglen means “sending and receiving” and it is the practice of coordinating one’s breathing with mental intentions of goodwill. I hope this helps, dear ones.2022-05-2714 minMindful Moments with Thai MamaMeditation on chronic painOur culture tells us to pain is “bad”, and should be masked with medication or avoidance. What avoidance ends up doing is getting greater power to the pain, as it becomes scarier and more mysterious. With this mindfulness meditation, you are invited to move towards your pain, to investigate it with a scientific objectivity. Perhaps removing the mystery can make it a bit more bearable.2021-12-1311 minMindful Moments with Thai MamaHalf smile for a tough momentEver notice that the Buddha always seems to have a small, peaceful smile on his face? Neuroscience points to how smiling spurs a chemical reaction in the brain, that releases certain hormones that can increase feelings of happiness and reduced stress. Let’s practice using this small, Buddha-like smile in a challenging moment to trick our brain into feeling more easeful.2021-12-0508 minMindful Moments with Thai MamaGratitude for just one thingResearch consistently points to how gratitude goes hand-in-hand with mindfulness. Not only can formal meditations on gratitude improve your outlook, but the science also indicates that it can increase our resilience and improve our relationships. As we move into the holiday season- a time that for many evokes stress- let’s practice evoking gratitude.2021-11-2009 minMindful Moments with Thai MamaFeel your feet, feel the airThe body is always in contact with something, whether it is a chair, the ground, your bed… and even the air around you. This is a powerful practice that helps beginner and experienced meditators alike come back to the present moment, without judgment.2021-11-0611 minMindful Moments with Thai MamaWhole Body BreathingPaying attention to your breath is a foundational mindfulness practice. Whole Body Breathing Invites you to notice your breath, and its gentle impact on your entire body.2021-10-2908 minMindful Moments with Thai MamaAutogenic training for traumaMany of you have reached out to me sharing your experiences with trauma over the past year and a half. Try this Body + Mind autogenic practice which has the power to calm a dysregulated nervous system.2021-10-0813 minMindful Moments with Thai MamaFeet + Seat + Hand + FaceAs we all worry about what a “Delta Variant Winter” will look like, our minds can become distracted, reactive and anxious. Bringing attention to parts of our body, called “interoception”, is a powerful way to train the brain to relax into the present moment’s experience.2021-10-0311 minMindful Moments with Thai MamaCatch a thought, let it goWhen we’re stressed, it can feel like we are experiencing decision overload. Try this meditation that shows us that a simple, gentle acknowledgement of “thinking” when a thought is swirling can be a gentle way to decrease its power.2021-09-1710 minMindful Moments with Thai MamaUsing simple touchpoints to relaxYou have a simple mindfulness superpower at your disposal- new knowledge of your vagus nerve, and its role in modulating stress. Use this mindfulness practice to capitalize on your feet, hands and belly to kickstart the vagal nerve!2021-08-0113 minMindful Moments with Thai MamaOlympic athlete breathing tipHundreds of athletes are gathered in Tokyo for the 2021 Olympics, with many employing a specialized breathing technique that helps maximize performance. Recent research confirms that a longer exhale can not only improve physical performance and calm the mind, but this simple breathing hack can also improve decision making capabilities.2021-07-2309 minMindful Moments with Thai MamaOpen your sense “doors” to be mindfulDid you know that opening your “sense doors” can bring you quickly to the present moment?2021-07-1113 minMindful Moments with Thai MamaLesson from a Monk: “Let go”It’s far too easy for the human mind, with its bias towards negative stories, to get stuck in a cycle of rumination. This meditation allows us to practice the art of letting go. As Thai meditation master Ajahn Chah reminds us, “If you let go a little, you will have a little happiness. If you let go a lot, you will have a lot of happiness. And if you let go completely, you will be free.”2021-07-0316 minMindful Moments with Thai MamaSavor each inhaleThe Buddha said that the quality of one's breath dictates the quality of one's life. While the mind-body-breath connection remains an enigma to many medical practitioners, what we DO know is that savoring each inhale and exhale, with a sense of curiosity, can alleviate stress and invite a sense of ease into one’s experience.2021-06-2510 minMindful Moments with Thai MamaBreathing anchor for your wandering mindIt’s helpful to have some sort of anchor for your attention so your wandering mind has something to focus on. This way, you can keep your mind busy with the business of meditation. It then becomes easier for you to cultivate what Thai people call the “mai pen rai” mindset- a ubiquitous phrase that conveys, “it’s okay, no worries, be simple & easy.”2021-06-0617 minMindful Moments with Thai MamaFour Elements meditationThai buddhists believe that everything consists of the four primary elements of earth, fire, water, and air. Observing the presence of all four of these elements within us can be an important way of recognizing how our individual composition is the same as the composition of the rest of the universe. Plus, it can be wonderfully soothing to remember this fact: you are nature.2021-05-2313 minMindful Moments with Thai MamaRediscover your breathWe are always breathing yet we are rarely aware of it. Let’s revisit this classic anchor of mindfulness- its beauty is that it is always available to us. As Buddhist scholar and activist Thich Nhat Hanh has said, “Our breathing is a stable solid ground that we can take refuge in... No matter what is going on, our breath is always with us, like a faithful friend.”2021-05-1615 minMindful Moments with Thai MamaMental jujitsu for when you’re triggeredUse this informal “S.T.O.P” practice in the heat of the moment, to mindfully shift from a state of defensive distraction, to a place of calm, intentional presence. It’s like jujitsu for the mind!2021-05-0911 minMindful Moments with Thai MamaMini “between meeting” meditationMicrosoft just released neuroscience-based research showing back-to-back virtual meetings are bad for our brains. Now we have proof of what many of us have intuitively felt over the course of the pandemic- a sense of overwhelm when rushing from one virtual meeting to another. It’s time to inject strategic “reset & recharge” time between meetings to protect our precious cognitive resources.2021-04-2508 minMindful Moments with Thai MamaTrain your body to hit “send”It’s common belief that stress starts in our mind, which then sends signals down to the rest of our body to tense up, with shoulders tight, jaw clenched, tummy unsettled. Modern neuroscience- and the Buddha- tell us that training our body to instead send messages upwards to our mind is a powerful yet underused approach to alleviating stress. Give this meditation, which encourages the body to send relaxation messages to the mind, a try- it’s one of my favorites!2021-04-0917 min
Nyhetsveckan med Ingrid&MariaNyhetsveckan #134 – Cirkus Stefan, Federley-snyft, kaninkokerskorStefan Löfvens regering påminner allt mer om en cirkusföreställning där clownerna snubblar in i manegen för att ge prov på sina allt mer bisarra konster. Häromdagen visade mästerclownen på Cirkus Stefan upp sig i egen hög person i SVTs 30 minuter, och förklarade att om inte han får sitta kvar så är demokratin snart ett minne blott i Sverige. Vem tror han ska gå på den bluffen? Svar: Några enstaka liberaler som därmed kan stoppa Nyamko Sabunis planer på att stötta en borgerlig regering efter nästa val. Ingrid&Maria utfä...2021-03-191h 07Mindful Moments with Thai MamaName it to tame itNeuroscience tells us that naming your thoughts deactivates that “fight of flight” feeling sparked by the amygdala, and activates the more rational, calm, executive level prefrontal cortex. Here’s a simple practice that provides several ways to note, or NAME those thoughts that tend to reoccur as our “Top 10 Most Played”.2021-02-2116 minMindful Moments with Thai Mama“Tenderize” with a body scanTry the classic body scan, a practice that involves mindfully scanning your body for sensations of tension, tightness, or... temperature. Developing greater awareness of bodily sensations is one way to become more aware of how your body is connected to, and reflects, your state of mind.2021-01-2420 minMindful Moments with Thai MamaSnow globe meditationI love using the snow globe as a metaphor for your swirling thoughts, In this meditation, you’ll use your breath an an anchor to settle those swirling flakes (thoughts) in the snow globe (your mind).2021-01-0914 minMindful Moments with Thai MamaA soft belly and a thank you!So often meditations focus on either relaxation OR gratitude. Why not combine both? In this guided meditation, we prime our bodies with the classic “soft belly” meditation before sending thanks to the simple things. “If the only prayer you ever say in your entire life is “thank you”, it will be enough.” - Meister Eckhart2020-12-1917 minMindful Moments with Thai MamaUnhook from anxiety with the 5-4-3-2-1 MeditationPaying attention to the breath is a common way to anchor our attention to the present moment. But did you know another handy tool to mindfulness is... your body? Use this simple, five step exercise to focus on the 5 senses to unhook from anxiety that invariably results from the worries about our past and future, to anchor attention in the present moment.2020-11-2109 minMindful Moments with Thai MamaBreathing away election anxietyElection anxiety is palpable. All eyes are on Philadelphia (where this podcast is recorded) as the vote count continues. Why don’t we take a few minutes for some mindful breathing to anchor ourselves into the present moment and activate our parasympathetic nervous system (aka our relaxation response)?2020-11-0711 minMindful Moments with Thai MamaYou are a Mountain meditationNine months into a global pandemic, mentally buffeted by bad news, infection spikes and an acrimonious national election, it’s easy to feel like our emotions are jerking us around. In this classic visualization meditation, you’re invited to emulate a mountain to become more grounded. Through your mountain-esque strength, you’re better able to weather the daily storm what life in 2020 has to offer.2020-10-3021 minMindful Moments with Thai MamaGetting better at feeling and noticingThere is a subtle yet powerful difference between “noticing” your thoughts and feelings, and being distracted by them. This meditation helps with the practice of noticing them. The more you notice a thought or a feeling, the less likely you are to be “owned” by it.2020-09-1910 minMindful Moments with Thai MamaBreathe away that pesky voice in your headWhen stressed, that voice in your head, that inner narrator can say some pretty negative things. Try Kristin Neff’s “Affectionate Breathing” meditation to remind that voice to be kind, be gentle.2020-09-0514 minMindful Moments with Thai MamaSpacious Movement of BreathSpend some time simply noticing your breath, and how each inhale and exhale moves through you. And those pesky thoughts that tend to distract you? Remember that they are like your breath, coming and going. NOTE: My introduction indicates this will be a 5-minute meditation- turns out I was so relaxed, it turned into 11 minutes! Please allow for, and enjoy those extra minutes of mindfulness.2020-08-3011 minMindful Moments with Thai MamaCan’t stop ruminating? Try the Sky-like Mind MeditationIf you find yourself ruminating with your anxious thoughts, imagine your thoughts are clouds in the sky of your mind. This is my go-to meditation when I need to take a step back from my “top 10 most played” list of worries.2020-08-2411 minMindful Moments with Thai MamaSimple breathing hack to “rest & digest”Here’s a a surprisingly simple hack to employ when you’re pandemic-addled brain feels like it’s in “fight or flight” mode all the time. Lengthen your exhale to kick start your nervous system’s parasympathetic (relaxation) response.2020-08-2214 minMindful Moments with Thai MamaScreen time got you stressed? Try “soft belly”!Email apnea is defined as the temporary cessation of breath or shallow "fight or fight" breathing while looking at a computer screen. It has become far more common with our nation's massive shift to virtual work from home experiment. One effective way to counteract this unhealthy breathing pattern is with this simple and sweet meditation called "Soft Belly Breathing”2020-07-2511 minMindful Moments with Thai MamaGot Covid Brain? “STOP”-ing can helpResearchers at INSEAD have found that people are suffering from Covid 19 Brain- fuzzy, frazzled thinking resulting from very real neurological changes. The STOP meditation is a simple, time-tested mindfulness exercise that can help put space between a negative event/emotion, and your reaction to it.2020-07-1110 minMindful Moments with Thai MamaAvoid the “second arrow” of sufferingWe’re feeling loss, sadness and uncertainty as any sense of going back to “normal” get dashed during the pandemic’s spikes. Become aware of the Buddhist parable of the “second arrow” to avoid getting caught up in added layers of suffering.2020-07-0211 minMindful Moments with Thai MamaThree Good Things MeditationOur brains are evolutionarily hardwired to scan for threats. This bias towards negative things makes us feel anxious and reactive. Research by Dr. Robert Emmons has found that regularly exercising our “gratitude muscle” is a simple yet powerful way to counteract this negativity bias. Try this 6-minute mediation called “Three Good Things” to get started.2020-06-2008 minMindful Moments with Thai MamaRight Speech for social distanceBeing mindful is not just about how we think- it’s also about the words we use. Consider having a “start up” script for moments when you’re feeling someone isn’t maintaining safe social distance.2020-06-1305 minMindful Moments with Thai MamaNaming Meditation: “Ambiguous loss”Many of us are feeling stress and sorrow over things that seem less “tangible”, and have no closure. Here’s one simple way to address this “ambiguous loss.”2020-06-0608 minMindful Moments with Thai MamaBelly breathing for a burning cityWe’re in a pandemic, and people are protesting in the streets, grief-stricken and angry about racial injustice. As the City of Brotherly Love & Sisterly Affection struggles, can a simple minute of belly breathing help? Give it a try.2020-05-3106 minMindful Moments with Thai MamaSmile meditation for a pandemicMy mom, known as “Thai Granny”, is feeling isolated during the pandemic. She reluctantly gave the Smile Meditation a try and much to her surprise, it worked. If it can work for (grumpy) Thai Granny, maybe it can work for you.2020-05-3106 minMindful Moments with Thai MamaSacred pause in the grocery storeAmericans are starting to re-enter public spaces, stores, restaurants and workplaces as pandemic stay-at-home orders lift. We're all going to come face to face with a new "social contract" for how to interact with one another. Tensions will be high. In this episode, I share the "Sacred Pause", when you can take a mindful moment to investigate how an emotion - like anger- feels in your body. The Sacred Pause is a Buddhist-style mental pivot- rather than let anger or annoyance fuel more negative feelings (indignation!), instead notice sensations in your body.2020-05-2906 minMindful Moments with Thai MamaDeath Meditation for Memorial DayOn this day we remember those who have died in service, why not incorporate a Buddhist death meditation into your day? Being mindful about one’s own impermanence makes every moment of breath a bonus!2020-05-2505 min
Mindful Moments with Thai MamaOne more year of wrinklesEach year I visit my family in Thailand- I’m one year more wrinkly, and they are one year younger looking. What gives? A mindful approach to navigating the ups AND the downs.2020-05-2502 minMindful Moments with Thai MamaPineapple eyesA memory of my Thai mother’s carving a pineapple in Bangkok helps me to realize that wiping a counter can be meditative.2020-05-2501 minMindful Moments with Thai MamaMindful Moments with Thai Mama (Trailer)2020-05-2500 min
Mixfreaks PodcastDJ Deep - Deep Dance 151 (Best Of 25 Jahre Teil II)URL: http://www.dj-deep.de/<cite class="_Rm"></cite><br />Megamix by: DJ Deep<br />Year: 2015<br /><div class="separator" style="clear: both; text-align: center;"> <a href="http://2.bp.blogspot.com/-VAZs1vQcVeg/Vm_3ABUPw_I/AAAAAAAAC4Y/PN-JvsEkVDk/s1600/Cover.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://2.bp.blogspot.com/-VAZs1vQcVeg/Vm_3ABUPw_I/AAAAAAAAC4Y/PN-JvsEkVDk/s320/Cover.jpg" width="320" /></a></div>Intro<br />Celine Dion – My Heart Wi...2016-04-1519 min