Shows
Your Mindful CoachHabit Meditation 2: Three Habit QuestionsWelcome to Creatures of Habit, a 29-day journey of Mindful Habit Change offered by Center4SelfCare.com. Our second meditation is a visualization where we address a habit, challenge or difficulty that we can recall in words and pictures. We then ask ourselves three questions: What am I doing? Is it right? What will I do next?
If you'd like to learn more about our offerings, visit www.center4selfcare.com.
2020-08-2113 min
Your Mindful CoachHabit Meditation 1: Movie of Your DayWelcome to Creatures of Habit, a 29-day journey of Mindful Habit Change offered by Center4SelfCare.com. Our first meditation is a visualization where we walk through our day (or the day prior). This can be a relaxing practice but also one that helps us identify routines and habit patterns so we can build on them and change them.
Be sure to register at habitchange.eventbrite.com to be part of our interactive community of learning. It's not too late! You can find the first week's video introduction here: youtu.be/lkFgFldwufU
2020-08-1207 min
Your Mindful CoachC4SC presents Creatures of Habit: 29-days of Mindful Habit Change previewWelcome to Creatures of Habit, a 29-day journey of Mindful Habit Change offered by Center4SelfCare.com. Week 1 is a practice of identifying and exploring our habit patterns. Be sure to register at habitchange.eventbrite.com to be part of our interactive community of learning. It's not too late! You can find the video version here: https://youtu.be/lkFgFldwufU
Be sure to support our friends,
David Gerbstadt - https://www.facebook.com/david.gerbstadt
Scientific Eve - https://insighttimer.com/scientificeve
No More Secrets - https://www.nomoresecretsmbs.org
2020-08-1214 min
Your Mindful CoachSimply Meditation: Compassion and Tonglen MeditationThe traditional compassion meditation phrases recognize the reality of our situation as well as our wishes for suffering to be alleviated. They are: May you be held in compassion, may you be free from pain and suffering, may you be at peace. This meditation ends with a brief Tonglen practice which uses the heart as a tool to ease suffering and share love.
This episode is dedicated to my friend Ross.
2020-08-0820 minYour Mindful CoachSimply Meditation: Compassion Talk plus Guided MeditationMay you be held in compassion
May you be free from pain and suffering
May you be at peace
These traditional compassion meditation phrases recognize the reality of our situation as well as our wishes for suffering to be alleviated. The accompanying compassion meditation ends with a brief Tonglen practice which uses the heart as a tool to ease suffering and share love.
This episode is dedicated to my friend Ross.
2020-08-0826 minYour Mindful CoachSimply Meditation: Monkey Mind Talk plus Guided MeditationThe following talk looks at the idea of monkey mind and how we can work with the mind and its countless thoughts without trying to control it. The meditation includes a guided visualization that works with this concept. Check out Mooji, who I reference in the talk - https://www.youtube.com/watch?v=1VsXNURolJc.
2020-08-0226 minYour Mindful CoachSimply Meditation: Letting Be Guided MeditationEnjoy this brief practice that helps work with a challenge or difficulty in our life and helps us open to possibility as we let go of what we can and let be what we can't.
2020-07-2611 minYour Mindful CoachSimply Meditation: Gentle Scanning MeditationIn this short meditation, we scan through the body, noticing and allowing our experience.
2020-07-2512 minYour Mindful CoachSimply Meditation: Let Go, Let Be Talk plus Guided MeditationsI have countless inspirations for this talk and the accompanying body scan and inquiry practices including Lester Levenson who created the Sedona method and so many of my teachers and guides. You'll find meditations at the 2:45 and 22:30 marks. Enjoy.
2020-07-1933 minYour Mindful CoachSimply Meditation: Cultivating Seeds Guided Meditation with brief introductionThe ancient Tale of the Two Wolves suggests that within us exists a fearful side and a loving side. The one that grows is the one we feed. Many of our most beautiful qualities: empathy, compassion, joy and connection are the product of practice. This meditation invites the practitioner to consider the qualities that they intend to cultivate and encourage.
2020-07-1020 minYour Mindful CoachSimply Meditation: Body Scan in Nature MeditationThis practice brings awareness to the body through a gentle scanning. The body supports us in being in the present.
2020-07-0418 minYour Mindful CoachSimply Meditation: Feel With the Body MeditationOne of the principles of mindfulness meditation is bringing the mind, heart and body together. We spend quite a bit of time "in our head." This practice invites you to drop below the neck and into the body, feeling sensation with the body itself as opposed to analyzing it with the mind.
2020-06-2822 minYour Mindful CoachSimply Meditation: Opening To Sound MeditationIn this guided practice, we open to the experience of sound around us. Sound can be a powerful anchor to presence. The meditation concludes with a poem, Everything is Waiting For You, by David Whyte.
2020-06-2120 minYour Mindful CoachSimply Meditation: Lovingkindness Talk plus Guided MeditationToday's talk begins with a guided lovingkindness meditation based on the work of Thich Nhat Hanh and concludes with a reading from Pema Chodron.
2020-05-2532 minYour Mindful CoachSimply Meditation: Lovingkindness MeditationA guided meditation inspired by Thich Nhat Hanh
2020-05-2424 minYour Mindful CoachSimply Meditation: Solitude and Letting Go MeditationThis guided meditation begins with an awareness of the unfolding of experience and an invitation to let go in to it. In the second half, we'll move from the anchor of the breath and the body to asking, "What is this?" whenever a thought, emotion or sensation arises. The goal is not to figure it out instead to sit with whatever arises.
2020-05-1822 minYour Mindful CoachSimply Meditation: Solitude Talk and Guided PracticeSolitude can be elusive, even when we are all by ourselves! This talk and guided practice offer approaches to connecting with solitude in any situation or circumstance.
2020-05-1636 min
Your Mindful CoachSimply Meditation: Grounding MeditationIn times of uncertainty, remembering our deep connection with the earth and other beings can be centering and grounding. Enjoy this practice as a way to begin your day or reset throughout the day.
2020-05-0917 minYour Mindful CoachSimply Meditation: Still Busy Talk plus Guided MeditationDespite the constraints of social distancing and the limitations of moving through the world in the time of Covid-19, many of us find ourselves still quite busy. The mind is always working, producing new thoughts, ideas and emotions. As we practice, we learn to be aware of this unfolding without getting stuck in it.
2020-05-0429 minYour Mindful CoachSimply Meditation: Letting Go MeditationThe following practice invites one to observe the unfolding of their experience without trying to change it or make it a certain way. As Jack Kornfield says, "the point of meditation is not to perfect yourself, but to improve your capacity to love." By sitting with our experience and letting go of our expectations, we can arrive at presence and peace.
2020-05-0316 minYour Mindful CoachSimply Meditation: Good Bricks MeditationWe began our weekly gathering with the story of the 2 Bad Bricks. We are inclined towards seeing the negative but often miss the positive within it: https://www.youtube.com/watch?v=kiu7iHzYQhQ.
This meditation invites the practitioner to reflect on the 'good bricks' in our experience and settle into a feeling of wellbeing and balance.
2020-04-1922 minYour Mindful CoachSimply Meditation: Everyday Mindfulness Talk plus Guided MeditationThis talk and guided practice offers everyday tools for being with our experience. These practices help us create a space between stimulus and response so that we can bring compassion, intuition and reason to our actions.
2020-04-1132 minYour Mindful CoachSimply Meditation: A Truckload of Dung Talk plus Guided MeditationThe challenge of our time is how to be with what is happening right now. Being aware of it and allowing it to be as it is when we have no control. That doesn't mean we are "OK" with it but instead we learn how to respond thoughtfully to our conditions so that we may see them change and evolve. The guided meditation on working with difficulty inspired by Ajahn Brahm's story, Who Ordered This Truckload of Dung. Watch Brahm describe it here: www.youtube.com/watch?v=Fx2dnLxO2nM as well as the Body-Centered Inquiry work of Jonathan...
2020-04-0629 minYour Mindful CoachSimply Meditation: RAIN on Difficulty Guided MeditationThe following practice is a complement to the full talk and guided meditation on working with difficulty inspired by Ajahn Brahm's story, Who Ordered This Truckload of Dung. Watch Brahm describe it here: https://www.youtube.com/watch?v=Fx2dnLxO2nM
2020-04-0614 minYour Mindful CoachSimply Meditation: Restful Body Scan Guided MeditationToday we offer a gentle body scan to connect you with your experience as you drop into presence. Visit us at www.center4selfcare.com to learn more.
2020-03-2718 min
Your Mindful CoachSimply Meditation: Blessed and Besieged Talk Plus Guided MeditationThe following talk recognizes that despite the difficulties of our lives, we are also gifted with blessings. What is it like to hold these two together in conversation?
2020-03-2225 min
Your Mindful CoachGrounding Guided MeditationThe following guided practice invites you to check in with your body and draw the energy of each breath up from the earth. Drawing this positive energy into the body, you can then share it as you release the breath back to the world.
2020-03-1516 min
Your Mindful CoachSimply Meditation: Meet Suffering With Goodness Guided MeditationThe following meditation invites you to reflect on a gratitude and notice how you feel it in the body. As we build a sense of "How Good Can It Get?", we gently invite a measure of our suffering into the space. Be sure to pick a relatively "modest" suffering at first as you practice and learn this technique.
2020-03-0417 minYour Mindful CoachSimply Meditation: How Good Can It Get Talk plus Guided MeditationThis is the first in a series of retreat reflections and practices. With body-centered inquiry, we often invite a sensation to grow and evolve so we can sense it more clearly. What if the invitation, when reflecting on a gratitude, was "How Good Can It Get?" This talk includes a brief centering at the beginning followed by a longer meditation at the conclusion.
2020-03-0129 minYour Mindful CoachSimply Meditation: Breathe Into The Body Guided MeditationThis simple meditation invites an attention to the body. As we breathe in, we direct the breath to parts of our body with care and compassion.
2020-02-1717 minYour Mindful CoachSimply Meditation: Withdrawal Talk Plus Guided MeditationThis February, Simply Meditation explores four challenges that we often face with aversion. In this talk, we explore withdrawal and how it can serve as an invitation to refocus and direct one's attention to what is most important. The accompanying guided meditation includes a body scan where we breath deeply into our body.
2020-02-1527 minYour Mindful CoachSimply Meditation: Procrastination Guided MeditationThis guided meditation invites you to explore a topic or challenge that you have been procrastinating about. By investigating the sensations and emotions that this situation generates, we might experience a shift. What insight, intuition, and wisdom can we find inside of us to move forward? Inspired by the words of David Whyte, https://www.facebook.com/PoetDavidWhyte/posts/procrastinationis-not-what-it-seems-what-looks-from-the-outside-like-our-delay-o/2067686643257328/
2020-02-0913 minYour Mindful CoachSimply Meditation: Procrastination Talk Plus Guided MeditationThis February, Simply Meditation explores four challenges that we often face with aversion. In this talk, we explore procrastination and what messages we can extract from this act. The guided meditation invites the practitioner to explore a particular challenge that they might be avoiding or procrastinating about.
2020-02-0833 min
Your Mindful CoachSimply Meditation: Standing and Walking Guided MeditationThis guided meditation begins with a simple standing meditation before transitioning into a supportive walking meditation. It is best done indoors in a space that allows you to walk back and forth freely.
2020-02-0225 min
Your Mindful CoachSimply Meditation: Standing and Walking Talk Plus Guided MeditationThis talk introduces the practice of standing and walking meditation and includes a brief movement practice. When the mind is busy or the body is tired, traditional practices of sitting or lying down might not support you. We'll explore how to work with a busy mind through these mindfulness practices.
2020-02-0135 min
Your Mindful CoachSimply Meditation: Feeling States Talk Plus Guided MeditationThis talk and guided meditation explores the Vedenas or "feeling states" that we are sure to experience throughout our day. We move from pleasant, to unpleasant and to neutral as we evaluate the quality of our experience. The guided meditation, taught to me by Jonathan Foust, uses pleasant sensation in the body as an anchor for our attention. When we find ourself aware of unpleasant, we gently guided our attention to a different part of the body. At the end, we explore this unpleasant sensation with a caring heart. This practice is best done lying down.
2020-01-2626 min
Your Mindful CoachSimply Meditation: Feeling States Body Scan MeditationThis guided meditation explores the Vedenas or "feeling states" that we are sure to experience throughout our day. We move from pleasant, to unpleasant and to neutral as we evaluate the quality of our experience. This practice, taught to me by Jonathan Foust, uses pleasant sensation in the body as an anchor for our attention. When we find ourself aware of unpleasant, we gently guided our attention to a different part of the body. At the end, we explore this unpleasant sensation with a caring heart. This practice is best done lying down.
2020-01-2516 min
Your Mindful CoachSimply Meditation: Body Scan MeditationEnjoy this simple guided body scan meditation either lying on the floor or in bed or seated in a chair. Just make sure you can balance relaxation with a deep focus ss we draw attention back to the experience of the body, nourish and care for ourselves.
2020-01-2121 min
Your Mindful CoachSimply Meditation: Body Awareness Talk plus Guided MeditationWe continue our exploration of meditation basics awareness of the body. We give our body very little attention as we move through a day full of thinking, analyzing, judging and comparing. As we draw attention back to the experience of the body, we nourish and care for ourselves. This episode begins with a short reflection followed by a lying movement practice and guided body scan.
2020-01-1935 min
Your Mindful CoachSimply Meditation: Begin With the Breath Talk plus Guided MeditationAt its simplest, meditation can serve as a radical act of non-doing. A focused breathing practice, like the one offered at the end of this talk, is an invitation to return to the present moment again and again. It is natural to get caught up in thoughts or carried away with emotions. Enjoy this introduction to a mindful practice that can serve as a foundation.
2020-01-1232 min
Your Mindful CoachSimply Meditation: Breath Guided MeditationToday's guided meditation takes a step back and introduces a very basic mindfulness meditation. It is a radical practice of non-doing. We simply observe the breath as it flows in the body without trying to change it or make it a certain way. Inevitably, we will become distracted. And that's ok. We simply guide our attention back to the breathing body and begin again.
2020-01-1116 min
Your Mindful CoachMeditation on a New YearThis guided reflection invites the meditator to reflect on the year that has passed and then look forward to identify "What am I working towards?" This meditation is helpful during times of change and at transition points in one's life. Inspired by the habit change work of James Clear and the Body-Centered Inquiry discipline of Jonathan Foust.
2020-01-0318 min
Your Mindful CoachSimply Meditation: Generous Assumption Talk Plus Guided MeditationOne of the most meaningful acts of generosity one can offer is the generosity of assumption. When we withhold judgment, we open to possibilities and move out of thinking, analyzing and comparing. In this talk, Marc shares some stories from Ajahn Brahm. The accompanying guided meditation is derived from "The Work" of Byron Katie (thework.com/instruction-the-work-byron-katie/). When we examine our assumptions, we make room for other and new possibilities. It may be that we were right all along or perhaps we missed something. This practice invites us to recall a difficult or challenging circumstance and reframe our narrative about...
2019-12-2122 min
Your Mindful CoachSimply Meditation: Generosity Assumption Guided MeditationToday's guided meditation is derived from "The Work" of Byron Katie (https://thework.com/instruction-the-work-byron-katie/). When we examine our assumptions, we make room for other and new possibilities. It may be that we were right all along or perhaps we missed something. This practice invites us to recall a difficult or challenging circumstance and reframe our narrative about it.
2019-12-2114 min
Your Mindful CoachSimply Meditation Generosity Talk Plus Guided MeditationThis talk explores the many kinds of generosity we can bring to the world. The accompanying guided meditation invites the practitioner to bring to mind memories of generosity - both received from others and given by us. Though we can't always be generous, we can always connect with the feeling, inclining the heart and being open to each moment. Learn more about the idea of givers, takers and matchers and Adam Grant's work here: https://onbeing.org/programs/adam-grant-successful-givers-toxic-takers-and-the-life-we-spend-at-work/
2019-12-1526 min
Your Mindful CoachSimply Meditation Generosity Guided MeditationThis guided meditation invites the practitioner to bring to mind memories of generosity - both received from others and given by us. Though we can't always be generous, we can always connect with the feeling, inclining the heart and being open to each moment.
2019-12-1313 min
Your Mindful CoachSimply Meditation Gratitude Guided MeditationThis meditation explores the benefits of gratitude and ways to practice it mindfully. There are clear benefits from slowing down and digging in to these practices. This meditation comes from Jack Kornfield. Find the full text at jackkornfield.com/meditation-gratitude-joy/.
2019-12-0814 min
Your Mindful CoachSimply Meditation Gratitude Talk Plus Guided MeditationThis episode explores the benefits of gratitude and ways to practice it mindfully. There are clear benefits from slowing down and digging in to these practices. You can submit your "One Good Thing" by visiting https://center4selfcare.wordpress.com and selecting the link near the top of the right column. The closing guided meditation comes from Jack Kornfield. Find the full text at https://jackkornfield.com/meditation-gratitude-joy/.
2019-12-0729 min
Your Mindful CoachSimply Meditation Begin Again Guided MeditationThe simplest instruction in mindfulness meditation is to Begin Again. Beginners and experienced meditators alike find themselves lost in thought or carried away in an emotion. The practice is to gently guide the attention back to the focus of attention and begin again. This guided practice begins with movement inspired by his teacher, Jonathan Foust (www.jonathanfoust.com).
2019-12-0119 min
Your Mindful CoachSimply Meditation Begin Again Talk Plus Guided MeditationThe simplest instruction in mindfulness meditation is to Begin Again. Beginners and experienced meditators alike find themselves lost in thought or carried away in an emotion. The practice is to gently guide the attention back to the focus of attention and begin again. This talk includes the story of Marc's first meditation while the guided practice begins with movement inspired by his teacher, Jonathan Foust (www.jonathanfoust.com).
2019-11-3027 min
Your Mindful CoachSimply Meditation Mindful Consumption Talk Plus Guided MeditationMindful Consumption is about more than what we eat. It is about everything we put into our body, including news, gossip, ruminations and stories. The accompanying practice is inspired by Thich Nhat Hanh, who talks of the Four Nutriments: edible food, sense impressions, volition (motivations) and consciousness (misperceptions). It offers a series of intentions that can be repeated silently.
2019-11-2512 min
Your Mindful CoachSimply Meditation Mindful Consumption Guided MeditationMindful Consumption is about more than what we eat. It is about everything we put into our body, including news, gossip, ruminations and stories. This practice is inspired by Thich Nhat Hanh, who talks of the Four Nutriments: edible food, sense impressions, volition (motivations) and consciousness (misperceptions). It offers a series of intentions that can be repeated silently.
2019-11-2519 min
Your Mindful CoachSimply Meditation Listening To Silence Guided MeditationConnecting with silence is a valuable way to arrive in the present moment. Used as an anchor to our experience, we can find silence in our environment and also inside of us.
2019-11-1813 min
Your Mindful CoachSimply Meditation Listening To Silence Talk Plus Guided MeditationConnecting with silence is a valuable way to arrive in the present moment. We can find silence in our environment and also inside of us. This talk uses the inspiration of Thich Nhat Hanh and his book, Silence: The Power of Quiet in a World Full of Noise.
2019-11-1729 min
Your Mindful CoachSimply Meditation Sending and Receiving (Tonglen) Guided MeditationThe ancient Tibetan tradition of Tonglen is a way to exchange energy amongst beings. In this counterintuitive practice, we breath in the suffering and pain of another and breath out our natural love and compassion. It is a fierce practice but usually very nourishing. We cultivate empathy, connection and wisdom.
2019-11-1022 min
Your Mindful CoachSimply Meditation Sending and Receiving (Tonglen) Talk, Movement & Guided MeditationThe ancient Tibetan tradition of Tonglen is a way to exchange energy amongst beings. In this counterintuitive practice, we breath in the suffering and pain of another and breath out our natural love and compassion. It is a fierce practice but usually very nourishing. We cultivate empathy, connection and wisdom. A short movement practice introduces the longer guided meditation.
2019-11-0931 min
Your Mindful CoachComfortable With Uncertainty, Workshop Presentation and Guided PracticeThis episode comes from a workshop, How To Become Comfortable With Uncertainty. Filled with stories, poems, teachings and practices, it offers an invitation to explore one's relationship with fear, uncertainty and doubt. Marc also guides the listener through "Fear-Setting," a transformational practice from Tim Ferriss (tim.blog) that is sure to cultivate insight and understanding. Once you've listened, follow this link for the accompanying handout: https://center4selfcare.files.wordpress.com/2019/11/fear-setting-3.pdf
2019-11-0251 min
Your Mindful CoachSimply Meditation Yes To This Talk Plus Guided MeditationThe invitation to regard whatever arises as the opportunity to cultivate wisdom is never-ending. In this talk, I share a teaching from Ajahn Brahm, Who Ordered This Truckload of Dugn. Even in insufferable moment, acknowledging what is actually happen is a path towards healing. The accompanying meditation, inspired by Tara Brach, begins with sensations in the body and welcomes whatever else arises by saying "yes" or "this too."
2019-10-2725 min
Your Mindful CoachSimply Meditation Yes To This Guided MeditationThe invitation to regard whatever arises as the opportunity to cultivate wisdom is never-ending. Even in insufferable moment, acknowledging what is actually happen is a path towards healing. This meditation, inspired by Tara Brach, begins with sensations in the body and welcomes whatever else arises by saying "yes" or "this too."
2019-10-2612 min
Your Mindful CoachSimply Meditation Let It Be Teaching Plus Guided MeditationWhen working with uncertainty and chaos, meditation teacher Pema Chodron suggests three approaches: letting it be, transforming suffering and regarding whatever arises as the opportunity to cultivate wisdom. This teaching focuses on the first, letting it be.
2019-10-2020 min
Your Mindful CoachSimply Meditation Let It Be Guided MeditationWhen working with uncertainty and chaos, meditation teacher Pema Chodron suggests three approaches: letting it be, transforming suffering and regarding whatever arises as the opportunity to cultivate wisdom. In this meditation, technique becomes secondary to a simple allowing of whatever arises without needing to judge or change it. The invitation is to let the mind wonder and wander and see what that's like.
2019-10-1914 min
Your Mindful CoachSimply Meditation Working with Fear Teaching Plus Guided MeditationThe following teaching and guided meditation is based on Fear-Setting, an approach popularized by author Tim Ferriss, tim.blog/. You are invited to reflect on a goal, a decision or some situation you want to work with. Instead of focusing on the strategies to accomplish this goal, you are invited to reflect on your fears. Oftentimes, these fears are habitual and not necessarily based on the facts at hand. With practice, one can identify how to overcome obstacles related to fear.
A handy worksheet to accompany the meditation is here: drive.google.com/open?id=1ZaI7c67…m1qE9a4fH...
2019-10-1326 min
Your Mindful CoachSimply Meditation Working with Fear Guided MeditationThe following meditation is based on Fear-Setting, an approach popularized by author Tim Ferriss, https://tim.blog/. You are invited to reflect on a goal, a decision or some situation you want to work with. Instead of focusing on the strategies to accomplish this goal, you are invited to reflect on your fears. Oftentimes, these fears are habitual and not necessarily based on the facts at hand. With practice, one can identify how to overcome obstacles related to fear.
A handy worksheet to accompany the meditation is here: https://drive.google.com/open?id=1ZaI7c67kOWPk-RxCm1qE9a4fHvCXSN2...
2019-10-1213 min
Your Mindful CoachSimply Meditation Eightfold Path Teaching Plus Guided MeditationThis month, Simply Meditation explores the first teaching after Buddha's Enlightenment - The Four Noble Truths. The fourth of these is "There is a path to the end to suffering." This path, also known as The Middle Way, includes eight elements, Right Understanding, Right Intention, Right Speech, Right Action, Right Livelihood, Right Effort, Right Mindfulness and Right Concentration. This teaching also includes a mini-meditation with three questions to ask yourself when you are feeling stress or anxiety.
2019-10-0631 min
Your Mindful CoachSimply Meditation Eightfold Path Guided MeditationThis month, Simply Meditation explores the first teaching after Buddha's Enlightenment - The Four Noble Truths. The fourth of these is "There is a path to the end to suffering." This path, also known as The Middle Way, includes eight elements, Right Understanding, Right Intention, Right Speech, Right Action, Right Livelihood, Right Effort, Right Mindfulness and Right Concentration. This meditation offers reflections and aspirations for walking this noble path.
2019-10-0513 min
Your Mindful CoachSimple Meditation End To Suffering Teaching Plus Guided MeditationThis month, Simply Meditation explores the first teaching after Buddha's Enlightenment - The Four Noble Truths. The third of these is "There is an end to suffering." This end suggests a letting go. As we loosen our attachments to how we want things to be or wish they had been, our suffering might soften. This episode includes a traditional forgiveness meditation based on Jack Kornfield's wonderful audio program, Meditation For Beginners and other guided meditations.
2019-09-2932 min
Your Mindful CoachSimple Meditation Forgiveness Guided MeditationThis month, Simply Meditation explores the first teaching after Buddha's Enlightenment - The Four Noble Truths. The third of these is "There is an end to suffering." This end suggests a letting go. As we loosen our attachments to how we want things to be or wish they had been, our suffering might soften. This practice is a traditional forgiveness meditation based on Jack Kornfield's wonderful audio program, Meditation For Beginners and other guided meditations.
2019-09-2820 min
Your Mindful CoachSimple Meditation Causes of Suffering Teaching Plus Guided MeditationThis month, Simply Meditation explores the first teaching after Buddha's Enlightenment - The Four Noble Truths. The second of these is "There is a cause suffering." These causes including grasping, aversion and delusion. In our attempt to hold on to pleasant sensation, push away unpleasant sensation and wanting or imagining things to be as other than they are, we suffer. This talk includes an excerpt from Mark Manson's excellent, The Subtle Art of Not Giving a F*ck. The concluding meditation gives the mind a job, gently labeling whatever arises and then letting it go as the next formation of...
2019-09-2134 min
Your Mindful CoachSimple Meditation Causes of Suffering Guided MeditationThis month, Simply Meditation explores the first teaching after Buddha's Enlightenment - The Four Noble Truths. The second of these is "There is a cause suffering." These causes including grasping, aversion and delusion. In our attempt to hold on to pleasant sensation, push away unpleasant sensation and wanting or imagining things to be as other than they are, we suffer. This practice gives the mind a job, gently labeling whatever arises and then letting it go as the next formation of the mind arrives. This series is based on Jack Kornfield's wonderful audio program, Meditation For Beginners.
2019-09-2120 min
Your Mindful CoachSimple Meditation There Is Suffering Teaching Plus Guided MeditationThis month, Simply Meditation explores the first teaching after Buddha's Enlightenment - The Four Noble Truths. The first of these is "There is suffering." Suffering is part of the human condition. In this guided practice of compassion and empathy gently touches the sorrows that we have experienced and the universal suffering of all beings. This series is based on Jack Kornfield's wonderful audio program, Meditation For Beginners.
2019-09-1424 min
Your Mindful CoachSimple Meditation There Is Suffering Guided MeditationThis month, Simply Meditation explores the first teaching after Buddha's Enlightenment - The Four Noble Truths. The first of these is "There is suffering." Suffering is part of the human condition. In this guided practice of compassion and empathy gently touches the sorrows that we have experienced and the universal suffering of all beings. This series is based on Jack Kornfield's wonderful audio program, Meditation For Beginners.
2019-09-1316 min
Your Mindful CoachSimple Meditation Deep Relaxation Teaching Plus Guided MeditationThis teaching explores the idea of Deep Rest and Deep Relaxation. The meditation is inspired by the Plum Village Tradition of Thich Nhat Hanh. Deep Relaxation is an active practice that invites us to be aware of the sensations in the body while softening in to whatever arises in the moment. You may want to do this practice lying down.
2019-08-3135 min
Your Mindful CoachSimple Meditation Deep Relaxation Guided MeditationThis meditation comes from the Plum Village Tradition of Thich Nhat Hanh. Deep Relaxation is an active practice that invites us to be aware of the sensations in the body while softening in to whatever arises in the moment. You may want to do this practice lying down.
2019-08-3124 min
Your Mindful CoachSimple Meditation Working With Difficult Emotions Teaching Plus Guided MeditationThis teaching introduces Mara, a god who tempted Buddha with desire, fear and hatred, before his enlightenment. Mara visits us often but we have the opportunity to work with it. The accompanying guided meditation invites the practitioner to bring to mind a difficult situation in their life and explore the emotions that inhabit the body. As we explore this emotion, it may shift and evolve. When we sit with it, we allow it to unfold. In a sense, we sit with the difficult emotion and share tea together because it will be with us whether we like it or not...
2019-08-2328 min
Your Mindful CoachSimple Meditation Working With Difficult Emotions Guided MeditationThis guided meditation invites the practitioner to bring to mind a difficult situation in their life and explore the emotions that inhabit the body. As we explore this emotion, it may shift and evolve. When we sit with it, we allow it to unfold. In a sense, we sit with the difficult emotion and share tea together because it will be with us whether we like it or not. Parts of this meditation are from Tara Brach's wonderful talk, https://www.tarabrach.com/inviting-mara-to-tea-3/
2019-08-2322 min
Your Mindful CoachResilience Through Adversity Guided MeditationToday's guided practice starts with the breath and the body before an invitation to recall a difficult event or experience. Reflecting on your wisdom and compassion in the midst of suffering, we can cultivate this quality of resilience. A recommendation: Try to choose a "mid-level" challenge as opposed to a major traumatic event while practicing this meditation. This is practice! No need to jump to the hardest stuff first. :)
2019-08-1515 min
Your Mindful CoachSimple Meditation Strong Back, Soft Front Guided MeditationThis guided meditation was inspired by the work of Brene Brown, Frank Ostaseski and Roshi Joan Halifax. It invites the practitioner to tap in to the strength as well as the openness that we can cultivate in the body.
2019-08-0818 min
Your Mindful CoachSimple Meditation Strong Back, Soft Front Teaching plus Guided MeditationThis talk and meditation was inspired by the work of Brene Brown, Frank Ostaseski and Roshi Joan Halifax. It invites the practitioner to tap in to the strength as well as the openness that we can cultivate in the body.
2019-08-0825 min
Your Mindful CoachSimple Meditation Equanimity Teaching plus Guided MeditationToday's teaching and guided meditation focuses on the last the Four Immeasurable Qualities of the Heart, Equanimity. Equanimity is the invitation to allow for our experience. We are aware of the waves of life and rest seated in their midst. Since everything changes, there is no need to become too resistant or attached.
2019-07-2730 min
Your Mindful CoachSimply Meditation Equanimity Guided MeditationToday's guided meditation focuses on the last the Four Immeasurable Qualities of the Heart, Equanimity. Equanimity is the invitation to allow for our experience. We are aware of the waves of life and rest seated in their midst. Since everything changes, there is no need to become too resistant or attached.
2019-07-2713 min
Your Mindful CoachSimply Meditation Joy Guided MeditationToday's guided meditation continues an exploration the Four Immeasurable Qualities of the Heart, also known as "The Heart Practices." In this unique practice inspired by Michael Stone and Brian Dean Williams, we bring to mind someone in our lives that is doing really well and both reflect on and share in their joy.
2019-07-2016 min
Your Mindful CoachSimply Meditation Joy Teaching plus Guided MeditationToday's talk and practice continues an exploration the Four Immeasurable Qualities of the Heart, also known as "The Heart Practices." In this unique practice inspired by Michael Stone and Brian Dean Williams, we bring to mind someone in our lives that is doing really well and both reflect on and share in their joy.
2019-07-2023 min
Your Mindful CoachSimply Meditation Compassion Guided MeditationToday's guided meditation continues an exploration the Four Immeasurable Qualities of the Heart, also known as "The Heart Practices." We practice Compassion both for others but also for ourselves. Understanding that in moment, we can give ourselves the compassion we need. Compassion isn't an excuse for bad behavior but is instead a recognition of our shared humanity, regardless of outcome.
2019-07-1319 min
Your Mindful CoachSimply Meditation Compassion Teaching plus Guided MeditationToday's talk and practice continues an exploration the Four Immeasurable Qualities of the Heart, also known as "The Heart Practices." We practice Compassion both for others but also for ourselves. Understanding that in moment, we can give ourselves the compassion we need. Compassion isn't an excuse for bad behavior but is instead a recognition of our shared humanity, regardless of outcome.
2019-07-1328 min
Your Mindful CoachSimply Meditation Lovingkindness Guided MeditationToday's meditation introduces the Four Immeasurable Qualities of the Heart, also known as "The Heart Practices." We begin with Lovingkindness practice which invites us to bring to mind loved ones, neighbors, strangers and even difficult people in our lives. We experiment with curiosity as we offer wishes for wellbeing using a series of silently repeated phrases. Learn more at www.center4selfcare.com.
2019-07-0527 min
Your Mindful CoachStillness, Silence, Spaciousness Nature Sounds Edition Guided PracticeThe following practice explores the anchors of stillness, silence and spaciousness in an outdoor setting. To learn more, visit www.center4selfcare.com or email marc@yourmindfulcoach.com.
2017-12-0319 min
Your Mindful Coach7 Mindful Minutes: Smile and ReturnThe following guided meditation offers a tool for returning your attention to the present moment. By smiling when we notice a distraction, we can gently return our attention to the rhythm of the breath. Visit www.yourmindfulcoach.com and www.center4selfcare.com to learn more.
2017-11-3007 min
Your Mindful CoachStillness, Silence, Spaciousness Guided PracticeThe following practice explores the anchors of stillness, silence and spaciousness as anchors to our attention in a mindful practice. To learn more, visit www.center4selfcare.com or email marc@yourmindfulcoach.com.
2017-11-1119 min
Your Mindful CoachCompassion Guided PracticeThis week, I offer a traditional compassion meditation. With these practices, we combine an image, a wish and silently repeated phrases. Jack Kornfield writes, “The point of meditation is not to perfect yourself, but instead to improve your capacity for love.” As we offer these wishes to ourselves and others, we open our hearts to connection and healing.
If you live in the Philadelphia area, please consider joining me for Cultivating the Heart of Compassion a half-day meditation retreat on June 3 in the western suburbs. To learn more, visit www.yourmindfulcoach.com.
2017-05-2216 min
Your Mindful CoachFocus, Flow and Let Go Guided PracticeThis week, we continue with our exploration of the breath (https://yourmindfulcoachblog.wordpress.com/2017/01/17/the-power-of-breath/) through a practice called Focus, Flow and Let Go. We connect with the present moment, expanding our awareness and observation through mindfulness.
If you live in the Philadelphia area, please consider my retreats on April 22 and June 16-18. To learn more, visit www.yourmindfulcoach.com.
2017-01-2923 min
Your Mindful CoachGratitude as Mindfulness Practice, A TalkToday’s podcast explores gratitude. I begin by defining and framing gratitude and continue by investigating how we use it change our mindset, what the benefits are and what specific practices we can undertake to cultivate it. Please visit my website, www.yourmindfulcoach.com to practice gratitude yourself by following the Good Things link at the top of the page. You can also send an email to marc@yourmindfulcoach.com.
2016-11-2424 min
Your Mindful CoachVacation, Illness and Busyness, A Talk on Maintaining A PracticeIn this podcast, I explore the challenges of maintaining a mindfulness or meditation practice when our life is full of distractions or our circumstances aren't ideal. I discuss the reasons to practice and how this information can be used to inform your next steps.
You can also find a blog posting with links to the practices described at https://yourmindfulcoachblog.wordpress.com beginning August 21. Or visit www.yourmindfulcoach.com for even more resources and guided practices.
2016-08-1926 min
Your Mindful CoachFierce Self-Compassion, Lovingkindness for Yourself Guided PracticeThis month I’m teaching a workshop called Fierce Self-Compassion. Today, I’ll be sharing a brief lovingkindness meditation from that class that focuses on yourself. Self-love is not selfish. I see it as a crucial building block towards living an authentic, wholehearted life.
You can find an extended 20 minute practice of lovingkindness on my website, www.yourmindfulcoach.com by clicking on the “guided mindfulness recordings” button and selecting the entry from September 2015, “Body Sensations and Lovingkindness.”
2016-06-2210 min
Your Mindful CoachFierce Self-Compassion, A Talk On A Different Way to Treat YourselfOur society often focuses so keenly on achievement and winning that we don’t really allow ourselves time to explore and cultivate our inner experience. Through mindful practice, self-compassion can be a wonderful way to enhance your creativity, improve your connection with people and live a wholehearted live. In the episode, I offer poetry, research, guided practices and insight that should help you navigate a path to self-compassion.
Visit www.yourmindfulcoach.com for details on upcoming workshops and retreats.
2016-06-0854 min
Your Mindful Coach7 Mindful Minutes: LovingkindnessThe following is a lovingkindness practice. Lovingkindness uses words, images and feelings to produce an inclination towards kindness and care for ourselves and others. Through regular practice, our hearts open and we begin to recognize the interconnection we have with all beings.
You can find an extended 20 minute practice of lovingkindness on my website, www.yourmindfulcoach.com by clicking on the “guided mindfulness recordings” button and selecting the entry from September 2015, “Body Sensations and Lovingkindness” - http://www.yourmindfulcoach.com/mindfulmen.html
2016-05-2408 min
Your Mindful TeenMindful Exercise: Noting & NamingThe following is a noting meditation. In this practice, we note or name thoughts, feelings and sensations as they arise. Instead of trying to eliminate these mental formations or clear our mind, we gently acknowledge them and then return our attention to the anchor of our breath. Author & researcher Dan Siegel has described how this simple process of noting or naming triggers neurological processes that can calm and soothe our mind and body.
Please also visit us on the web at www.yourmindfulcoach.com or send an email to marc, that’s M A R C at yourmindfulcoach.com. Thank yo
2016-05-0700 min
Your Mindful CoachThe Power of A Smile, Guided PracticeThis week’s podcast is a guided “inner smile” meditation. Through breath, visualization, body awareness and inquiry, we bring a smile throughout our body, our mind and our spirit. I’d encourage you to try it out, especially if you don't really feel like smiling. Perhaps you’ll find the physical act causes a shift that impacts your emotions, your thoughts and your experience.
After the close of the guided meditation, there is a brief description of 9 surprisingly reasons to smile. You can learn more and access links to this material and other research on my blog which can be found on t...
2016-04-0922 min
Your Mindful CoachWorking with Difficult Emotions, Guided PracticeThis week’s guided meditation works with a difficult emotion. We begin by starting with an emotion that gets us stuck - it might be anger, jealousy, greed, or doubt. We will personify this emotion and imagine and visualize what it might be like for that emotion, whose only job seems to be to get us worked up. By connecting and seeing that emotion, it is possible the feeling softens and perhaps loosens its grip on us.
There is a longer introduction to this practice that includes some of the buddhist foundations which can be found by following the blue “guid...
2016-03-2122 min
Your Mindful Coach"I have no idea what I'm doing!" A talk on doubt and uncertainty.“I have no idea what I’m doing! An exploration of doubt and uncertainty” explores the recurring discursive thoughts that can sidetrack us. We’ll explore concrete steps you can take to work with doubt along with naming and inquiry practices that can empower you to investigate what underlies these thoughts.
Listeners should try the “Mindful Tools Noting Meditation” to learn more about the naming practice I discuss.
Try this out for size and let me know how it goes at marc@yourmindfulcoach.com.
2016-03-0422 min
Your Mindful CoachSensing into Kindness, Guided Practice MMMSensing into Kindness begins by engaging our bodies in the practice and noticing sensations that arise. We close with a compassionate loving-kindness practice. This practice uses the phrases, “May I be seen. May I be comforted. May I be loved.”
This practice is aspirational. We can’t hope to see, comfort and love everything that comes our way just as we can’t expect to be seen, comforted and loved in every situation. That said, I feel the intentionality that comes with reflecting on these phrases has the potential to transform our outlook, our actions and our speech. Thanks to two of m...
2016-02-2521 min