Your Mindful Coach

This 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.

This 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.

Enjoy 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.

We 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.

At 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.

Today'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.

This 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.

One 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 it.

Today'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.

This 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/

This 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.

This 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/.

This 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/.

The 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).

The 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).

Mindful 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.

Mindful 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.

Connecting 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.

Connecting 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.

The 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.