Health Journal Online

Tag: meditation

  • A Meditation For When the Suffering In the World Feels Heavy

    A Meditation For When the Suffering In the World Feels Heavy

    If you’re feeling overwhelmed by the pain, uncertainty, and suffering in the world right now, here is a practice to find courage, peace, acceptance, and connection.

    Many of us are carrying the weight of the world’s suffering right now. How can we acknowledge the immense suffering in the world, including our own—and still tend to our hearts, minds, and bodies in a way that keeps us grounded and able to take compassionate action?

    This week, mindfulness teacher and author Wendy O’Leary shares a guided practice that offers refuge and reminds us of our real and loving connection to one another.

    There are three main parts of the practice. First, stabilizing or grounding. Second, settling back, softening, and soothing. And third, the one for me, one for you practice, which is based on the giving and receiving compassion practice from the Mindful Self-Compassion Program.

    A Meditation For When the Suffering In the World Feels Heavy

    Read and practice the guided meditation script below, pausing after each paragraph. Or listen to the audio practice.

    1. I invite you to get into a comfortable seated position. You can close your eyes or gently look down and soften your gaze. Whatever works best for you.
    2. Begin by directing your attention into your body, allowing it to gently move in and drift down as it drops all the way down to your feeling the connection of your feet on the floor. If your feet aren’t on the floor, simply notice wherever the feet are connected. That experience of contact and pressure. Or you might feel the contact and pressure of the backs of your legs on the chair or cushion. Connecting with this felt experience of being grounded and rooted, supported and held here on earth. As you feel the somatic experience of those contact points, the feet or the seat. Rooted, grounded, steady and stable. Connected and supported by the earth.
    3. From this place of steadiness and stability, bring to mind someone you know who’s having a hard time. It could be someone you know personally or more generally someone or a group of people you are aware of who are struggling at this time. On a scale of one to 10, choose an example of someone who is somewhere in the middle. So not the most difficult situation.
    4. As you allow them to more fully enter your awareness, check in with your body. Often, when we’re focused on difficulty, ours or others’, there can be a habitual tendency to contract, to tighten, and to even lean forward. Check it out to see if this is true for you. Counteract this tendency. I invite you to gently lean back, physically or even energetically, just a little. Settle back.
    5. Now, invite the body to soften and even widen, creating space to hold whatever is there. So we aren’t forcing anything here. It’s a very gentle invitation to settle back and soften. If it feels supportive for you, you can place your hand on your heart center as a way to care for and soothe the body, heart, and mind. Settle back, soften, soothe.
    6. Now begin to gently direct your attention to rest with the breath, feeling the flow of the breath moving in and out of the body. Just this in-breath. And just this out breath. Connecting with this experience of the breath, moving through the body like a wave moves through the ocean. And bringing back to mind this person or group of people whom you know are suffering.
    7. Check in with yourself to see what would best support you in being with their struggles. So that could be, for example, patience or calm, strength, acceptance. Whatever you feel would best support you. On the in-breath, offering that to yourself, and then gently releasing on the out-breath. If no word comes to mind, that’s totally fine. You can simply think to yourself, one for me on the inhale, and gently release on the exhale. One for me, and gently release.
    8. If it feels right for you, you can now consider what it is that they most need. It may be the same thing you need, or it could be something different. And again, if a word doesn’t come to you, you could think, one for you.
    9. Continue to take in for yourself what you need on the inhale, and offer them what they need on the exhale. Taking in one for me on the in-breath and one for you on the out-breath. One for me. And one for you.
    10. As you feel ready, open your eyes or look up as we close this practice. As we practice this more formally, it becomes accessible to us in our daily life, more available for us to use these practices when we come in contact with suffering in our lives. 

    Thank you for practicing with me and may our practice benefit all beings.



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  • A Meditation on Endings – Mindful

    A Meditation on Endings – Mindful

    By drawing our attention to endings and our developed habits about the way we meet endings, we can learn how to step fully into our lives with appreciation and gratitude, says Frank Ostaseski.

    How Do You Meet Endings?

    I want to draw our attention to endings: the end of a day, the end of a meal, the end of something precious and rare, the end of this sentence. 

    How do you meet endings? I mean, most of us have some developed habits about the way in which we meet endings. Are you aware of your habits? Without any judgment or criticality, let’s just take a look to see what our relationship to endings are. Like, when you go to a party, or you go to a conference: Do you have a tendency to leave emotionally or mentally before the conference is over or before the party’s over? Or maybe you’re the one in the parking lot waving goodbye to everybody as they depart. Or maybe you find some way of cocooning yourself, isolating in some way, pulling back into a kind of protective stance. Or perhaps you become ambivalent or indifferent about endings—maybe endings are very emotional for you. Maybe you get sad or scared. Let’s just take a look.

    When you end a relationship, how do you do it? Do you try to shift it into some other form of relationship so that it will continue? Do you end it with a text? How do you say goodbye in the afternoon when you leave your work—do you say goodbye to your colleagues? When a friend is sick and dying, do you go visit them? How do you meet endings? What are your patterns? Are you happy with the way you meet endings? You don’t have to be wedded to your old way of doing it. You have the freedom to change it, right here, right now. 

    When an ending comes, what happens in your body? Do you get tight, contracted? What’s the emotional experience? Does it bring about anxiety, fear, sadness? And what happens in your mind when endings come? Do you have remembering thoughts or planning thoughts? How do you meet this experience? 

    Exploring Endings and Beginnings

    The way that we end something shapes the way the next thing begins. When we hang on to the past, it limits our capacity to welcome the new. A lot of times we hang on because we’re still demanding something of the past, wanting it to give us more of what we’d hoped to get from that situation—more success, more love. The more comfortable we are with endings, the more we can welcome the new and release the old.

    The way that we end something shapes the way the next thing begins. When we hang on to the past, it limits our capacity to welcome the new.

    I used to run a preschool with a friend of mine, and we had these three- to five-year-olds that we would take into the outdoors. There, we would give them the task of collecting dead things, and the kids loved this. They’d go out into the woods and collect an old stick or fallen leaf or a rusty old car part, or sometimes the bones of a bird or a small animal. And then we’d bring them together and we’d lay out all of their discoveries on a blue tarp and in a grove of fir trees. And then we had a kind of show and tell. And the kids had no fear—they were full of curiosity. And sometimes when they presented the item they found, they would weave a great story about it, like how this rusty old car part had fallen from a spaceship. Or this leaf was being used by a mouse—to keep him warm until summer came. They had no fear. I remember one little girl said to me, I think the trees are very kind that they allow the leaves to fall from them so that new ones can grow. It would be really sad if the tree couldn’t grow new leaves.

    We know that birth will end in death. And reflecting on this might imbue our lives with more appreciation and gratitude. We know that the coming together of things inevitably means their dispersion, and reflecting on this may cause us to live a life of simplicity, to really cherish and care for what we have. 

    We know that everyone we love will one day die. Reflecting on this may cause us to think about how we want to care for them now. The way we meet in ending shapes the way the next moment arises. The study of endings is a beautiful way to step fully into our lives. 

    Learning From the Breath

    And the breath can help us restore; it can revitalize our life. The breath helps us to unhook from the daily frenzy. It brings balance to the instinctive drive to fight, take flight or freeze. Breath offers us an extraordinary opportunity to look at our relationship to endings. 

    1. Let the belly be soft; let the shoulders relax. Bring your attention to the breath, to the direct experience of breathing in and breathing out. 
    2. Be aware of the sensations in the body: the large, gross sensations and the subtler sensations of tingling or pulsing. Just let yourself settle into the rhythm of the breath however it is. There’s no need to control it or shape it in any way. 
    3. See if you can become aware of the very beginning of the inhale, the middle, and the end of the inhale. Do the same with the exhale: note the very beginning, the middle, and end of each exhale.
    4. See if you can become aware of that moment of transformation when the inhale becomes the exhale, when the exhale becomes the inhale. Relax. Let the breath breathe itself. Then you might notice that little gap, that pause, at the end of the exhale—maybe it’s just a nanosecond. Bring your attention fully and completely there. What happens in the gap? Were there physical sensations? Is there an emotional response? Do you find yourself anxious or feeling a sigh of relief? What happens in the mind? Is there a tendency to want to control the breath, to micromanage it in some way?
    5. Just let yourself rest in the gap. Rest in the pause. This pause: it’s a moment of faith or fear. Do you trust that the next breath will emerge? Can you relax with things just as they are? Breath is a microcosm of our whole life: coming and going, appearing and disappearing. 
    6. As we settle, we begin to feel like the breath is breathing us. Relinquish your control of the breath and let it breathe you. Settle back into the constant change—the coming and going, the beginning and ending of all experience. 

    Thank you for your practice.



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  • Tap Into Ease with This Guided Meditation for Holiday Stress

    Tap Into Ease with This Guided Meditation for Holiday Stress

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    Our free newsletter delivers updates on the science of mindfulness, guided mindfulness meditation practices from leading teachers, special offers, and rich content to support your mindful growth.


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  • The Science of Meditation: How This Ancient Practice Can Transform Your Brain

    The Science of Meditation: How This Ancient Practice Can Transform Your Brain

    Introduction to Meditation

    Meditation is an ancient practice that has been used for thousands of years to cultivate mental, emotional, and physical well-being. The practice involves training your mind to focus, relax, and become more aware of your thoughts, feelings, and bodily sensations. Meditation has been used by various cultures and spiritual traditions to achieve a range of benefits, from reducing stress and anxiety to increasing focus, creativity, and overall sense of well-being. In recent years, the scientific community has taken a keen interest in the effects of meditation on the brain, and the results have been nothing short of remarkable.

    The History of Meditation

    Meditation has its roots in ancient Eastern cultures, where it was used as a spiritual practice to achieve enlightenment and inner peace. The practice was first mentioned in the Hindu scriptures, the Vedas, around 1500 BCE. From there, it spread to other Eastern cultures, including Buddhism, Taoism, and Confucianism. In the Western world, meditation was initially met with skepticism, but as the scientific community began to study its effects, it has become increasingly popular as a tool for improving mental and physical health.

    The Science Behind Meditation

    So, what happens in the brain when we meditate? Research has shown that meditation can alter the structure and function of the brain in several ways. One of the key areas affected by meditation is the prefrontal cortex, which is responsible for decision-making, planning, and problem-solving. Regular meditation has been shown to increase the thickness of the prefrontal cortex, leading to improved cognitive function and better emotional regulation. Meditation also affects the default mode network, which is responsible for our tendency to ruminate and worry. By reducing activity in this network, meditation can help reduce stress and anxiety.

    The Benefits of Meditation

    The benefits of meditation are numerous and well-documented. Some of the most significant advantages of regular meditation practice include:

    • Reduced stress and anxiety: Meditation has been shown to decrease the production of stress hormones like cortisol, leading to a sense of calm and relaxation.

    • Improved sleep: Meditation can help regulate sleep patterns and improve the quality of sleep.

    • Increased focus and concentration: By training the mind to focus, meditation can improve attention and reduce mind-wandering.

    • Boosted mood: Meditation has been shown to increase the production of neurotransmitters like serotonin and dopamine, which can help alleviate symptoms of depression.

    • Improved emotional regulation: Meditation can help us become more aware of our emotions and thoughts, making it easier to manage stress and anxiety.

    Types of Meditation

    There are many different types of meditation, each with its unique benefits and techniques. Some of the most popular types of meditation include:

    • Mindfulness meditation: This type of meditation involves paying attention to the present moment, without judgment or distraction.

    • Loving-kindness meditation: This type of meditation involves cultivating feelings of love, compassion, and kindness towards oneself and others.

    • Transcendental meditation: This type of meditation involves the use of a mantra to quiet the mind and access a deeper state of consciousness.

    • Movement meditation: This type of meditation involves combining physical movement, such as yoga or tai chi, with a meditative state of mind.

    How to Start a Meditation Practice

    Starting a meditation practice can be intimidating, but it’s easier than you think. Here are some tips to get you started:

    • Start small: Begin with short meditation sessions, such as 5-10 minutes, and gradually increase the duration as you become more comfortable with the practice.

    • Find a quiet space: Identify a quiet, comfortable space where you can meditate without distractions.

    • Use a guided meditation: Guided meditations can be a great way to get started, as they provide a gentle and soothing voice to lead you through the practice.

    • Be consistent: Try to meditate at the same time every day, so it becomes a habit.

    The Role of Meditation in Mental Health

    Meditation has been shown to have a positive impact on mental health, particularly in the treatment of anxiety and depression. By reducing stress and anxiety, meditation can help alleviate symptoms of these conditions. Additionally, meditation can help improve emotional regulation, which can be particularly beneficial for individuals with borderline personality disorder or post-traumatic stress disorder (PTSD).

    The Impact of Meditation on Physical Health

    Meditation has also been shown to have a positive impact on physical health. Regular meditation practice has been linked to:

    • Lower blood pressure: Meditation has been shown to decrease blood pressure and reduce the risk of heart disease.

    • Improved immune function: Meditation has been shown to boost the immune system, reducing the risk of illness and infection.

    • Reduced chronic pain: Meditation has been shown to reduce chronic pain by increasing the production of natural painkillers in the brain.

    • Improved cognitive function: Meditation has been shown to improve cognitive function, particularly in older adults.

    Conclusion

    Meditation is a powerful tool that can transform your brain and improve your overall well-being. By reducing stress and anxiety, improving emotional regulation, and boosting mood, meditation can have a significant impact on both mental and physical health. With its rich history, scientific backing, and numerous benefits, meditation is an practice that is worth exploring. Whether you’re looking to reduce stress, improve focus, or simply feel more calm and relaxed, meditation is a practice that can help you achieve your goals.

    FAQs

    Q: What is meditation, and how does it work?
    A: Meditation is a practice that involves training your mind to focus, relax, and become more aware of your thoughts, feelings, and bodily sensations. It works by altering the structure and function of the brain, leading to improved cognitive function, emotional regulation, and overall well-being.

    Q: What are the benefits of meditation?
    A: The benefits of meditation include reduced stress and anxiety, improved sleep, increased focus and concentration, boosted mood, and improved emotional regulation.

    Q: How do I start a meditation practice?
    A: Start by finding a quiet space, using a guided meditation, and beginning with short sessions. Be consistent and try to meditate at the same time every day.

    Q: Can meditation help with mental health conditions?
    A: Yes, meditation has been shown to have a positive impact on mental health, particularly in the treatment of anxiety and depression.

    Q: Can meditation improve physical health?
    A: Yes, meditation has been linked to lower blood pressure, improved immune function, reduced chronic pain, and improved cognitive function.

    Q: How long does it take to see the benefits of meditation?
    A: The benefits of meditation can be seen after just a few weeks of regular practice, but consistent practice is necessary to experience long-term benefits.

    Q: Can anyone meditate?
    A: Yes, anyone can meditate, regardless of age, background, or experience. Meditation is a practice that can be adapted to suit individual needs and goals.

  • A Meditation for Easing Pain and Inviting Joy

    A Meditation for Easing Pain and Inviting Joy

    This week, mindfulness teacher Vanessa Hutchinson-Szekely shares a tender meditation for those in the middle of pain.

    Sometimes seasons of intense suffering show up in our lives—no warning, no easy answers. 

    This week, mindfulness teacher Vanessa Hutchinson-Szekely shares a tender meditation for those experiencing pain. Based on her own experience with an extended episode of chronic back pain, she offers a moment of reprieve and caring attention to release tension and open to the possibility of joy.

    A Meditation for Easing Pain and Inviting Joy

    Read and practice the guided meditation script below, pausing after each paragraph. Or listen to the audio practice.

    1. Take a moment to settle in wherever you are. You might be lying down, sitting comfortably, or even supported by pillows or blankets. Allow your body to find stillness. Allow your mind to arrive.
    2. Take a deep breath in through your nose. And a long exhale through your mouth. Inhale slowly, feeling your body expand. Exhale, letting go of anything you’ve been holding on to today. A space to soften, to breathe, to be with yourself in kindness. Continue at your own pace to take a couple more deep breaths in through your nose, and then to exhale slowly through your mouth.
    3. Notice how your body feels right now without judgment, without needing to fix anything. Maybe there’s a place that feels tight, inflamed or achy. Maybe you feel tired or heavy. Whatever it is, let it be here. We’re not fighting the pain, we’re meeting it with awareness.
    4. Now with each inhale, imagine you’re breathing in a soft golden light. And with each exhale, you’re releasing tension like a mist gently leaving your body. Continue to breathe, picturing that golden light coming in and washing all over you, and with each breath out more and more tension is released. Now feel that golden light travel through your body. From the top of your head across your face, softening your eyes, your jaw, your neck. Let your shoulders drop away from your ears. Unclench the muscles across your back.
    5. Now let the light move down your arms through your elbows, wrists, hands, and fingertips. Breathe into your chest. Feel your ribs expand, your heart open. Let your belly rise and fall gently, your breath like waves at the shore. Let that golden light move through your hips and down your legs through your knees, your calves, your ankles, and all the way to your toes. Your whole body is bathed in light, breathing, releasing, softening.
    6. Now bring your attention to the area that’s been calling for care where the pain lives most strongly. Breathe gently into that space. Imagine the air reaching every cell that needs relief. You’re not trying to push the pain away, you’re surrounding it with love, with breath, with presence. Visualize a soft light, perhaps golden, perhaps warm rose or calming blue, cradling that part of your body. You might even whisper quietly to yourself, I’m here with you. You are safe. You are healing.
    7. Now let’s shift our focus to sensations that bring joy. Think of something that makes your heart feel light. Maybe it’s a favorite place—the ocean, a mountain trail, a cafe, your cozy bed. Maybe it’s a sound—laughter, birds, a song that always lifts you up. Or perhaps it’s a taste, like warm bread, ripe berries, tea with honey. 
    8. Let one joyful image take center stage. See it clearly, feel it in your body, notice any warmth in your chest, a softening in your shoulders, a hint of a smile forming. That is joy. That’s your body remembering wellness. Now send that joy throughout your body to the places that feel good and the places that need healing. Let joy move through you like sunlight melting through ice. Repeat softly in your mind, I send love and light throughout my body. I am more than my pain. I am whole.
    9. Take a deep breath in exhale fully. Now bring to mind one thing you feel grateful for today, big or small. Maybe your breath, maybe a friend, maybe the courage to press play on this meditation. As you breathe, let that gratitude expand, filling your body from the inside out. Feel that gratitude travel beyond your body, radiating out like ripples in a pond to your loved ones, your community, the world, and quietly repeat, May I be well. May others who are suffering find ease. May peace grow in me.
    10. Now imagine your whole body surrounded by shimmering light, a cocoon of healing energy that holds you in safety. This light is gentle yet powerful. It’s recalibrating every part of your mind, body and heart. You are safe. You are loved, you are whole. Let your body soften into this knowing. Let yourself rest here for a few breaths. 
    11. As we close, take one final deep breath in through your nose and out through your mouth. Inhale love. Exhale gratitude. Inhale peace. Exhale tension. Inhale light. Exhale release. As you slowly bring your awareness back to the room, remember you are not your pain. You are the light that shines beneath it, and that light is always there, ready to guide you back to joy. Thank you for showing up for yourself today. May your body rest, may your heart be light. And may you walk forward in peace.



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  • A Meditation for Working With Our Self-Judging Voice

    A Meditation for Working With Our Self-Judging Voice

    A guided meditation to get familiar with our self-judging voice and how we relate to our flaws, so that we can cultivate compassion and recognize our own worthiness.

    Mindfulness is about paying attention to our present moment experiences with openness, curiosity, and a willingness to be with what is. Mindfulness is about paying attention to the present moment with openness to things as they really are, as opposed to how we want them to be or how they could be, or wishing that they were different, which we do quite a bit. This includes our uncomfortable experiences—like being with our fear, grief, regret, and that self-judging voice that sometimes makes us feel so small.

    Self-compassion is the idea that even with all of our flaws, we can still care about ourselves.

    Self-Compassion vs. Self-Esteem

    I want to talk about the concept of self-compassion. Self-compassion is different from self-esteem. There seems to be this epidemic of self-judgment in the world, where people are often self-critical and have a lot of self-hating voices in their heads. Self-compassion is not the build up of self-esteem, because the build up of self-esteem tends to lead people to needing a lot of external validation to feel ok. Instead, self-compassion is the idea that even with all of our flaws, we can still care about ourselves, that we can make mistakes, that we can screw up, that we can have problems, but we’re still fundamentally a good human being. We can connect with that understanding and have compassion for ourselves, even with the flaws that we have. 

    What’s so amazing about mindfulness practice is we can use mindfulness to be aware when we have those self-critical voices, and we can label that voice as “judging”. We can notice when we have those judging voices because we have a mindfulness practice that allows us to have quite a bit more self-awareness, more ability to regulate emotions, and all of the positive things that come with the mindfulness practice. When these thoughts come we can be on top of them and not get so caught up.

    I sometimes talk about getting on the train – when you have a really powerful thought and you start thinking about it, and suddenly twenty minutes later you realize you’ve been on this train and were not in the present moment at all. However, the moment you recognize this, you can get off the train. Or, you can recognize this initially and not get on the train in the first place. You can stay at the platform and just let the thoughts go.

    A Meditation for Working With Our Self-Judging Voice

    1. Find your seat. Let’s begin by settling back into our comfortable posture, with your body upright but not too rigid or tight. Put your feet on the floor, hands resting on your lap, and your eyes can be closed. Most of us do this practice with our eyes closed but you don’t have to. You can keep them open but not looking all around, just looking downward. 
    2. Begin to notice your breathing. Begin with a few deep breaths letting you relax a little bit more. Invite in the possibility of relaxation with each deep breath. For this next period of time, you don’t have all of the worries and concerns. You’ve left them at the door, I hope. They may pop up into your mind but you can remind yourself that you don’t have to get on that train, and just come in to the present moment, feeling, or breath, while being present. 
    3. Focus on where you feel the breath most. Bring your attention to your stomach and notice if it’s tight or contracted. Take a deep breath if it is and just let it go. Notice your hands softening, and relax them. Notice your shoulders, jaw, throat, and face, and sense everything that’s obvious to you, maybe on the surface of the skin and maybe more internal. Do this with curiosity and with an eye out to relaxing a little bit.
    4. Let yourself be here right now, in this moment, and see if you can bring your attention to your breathing and to your breath in your body, wherever you feel your breath the clearest within your body. You might notice your abdomen rising and falling, or your chest rising and falling, expanding, and contracting with the breath. You might notice the tingling at your nostrils as air enters and exits. Some people notice the whole torso breathing with the air moving through their body, and that’s fine too.
    5. Shift attention to sounds. Now turn your attention to the sounds around you, just listen to sounds one after the next. Both the sound of silence, and the sounds that come and go. Don’t be lost in a story about the sounds, but just simply listen to them. 
    6. Find an object to anchor your attention. Find a focus for your meditation today. It could be your breath in your abdomen, or chest, or nose, or the full body breathing, or it could be listening to the sounds—any of those things work fine. Go to whichever one seems the most interesting to you, there’s no right way to do. If you can’t decide then just pick one, it doesn’t matter too much. 
    7. Notice the body breathing. Notice your abdomen moving up and down, chest expanding and contracting, air moving through your nose with each breath, full body breathing, or the sounds around you. 
    8. Stay with the sensations of breathing. We begin this mindfulness practice by attending to breath after breath, or sound after sound, staying with it to the best of our abilities, feeling the breath. 
    9. When the mind wanders, label your thoughts. At a certain point your attention will wander, and thoughts will come into your consciousness. When you notice that you’re lost in a thought, you can say a soft word like “thinking” or “wondering”, and come back to your main focus. Keep doing that again and again. This is emphasized for today’s practice because we are talking about how mindfulness can help us with self-judgment, and recognizing that you can notice the type of thought you’re having and give it a label.
    10. You can keep an eye out for judging thoughts, and every time you judge you can say in your mind a soft word like “judging”, or “self-judgment”, or “criticism”, or you can find the word that makes sense to you. It will help you to see the way in which the judgments arise. It’s not personal by the way; you didn’t set out to make yourself feel bad. It just happens. “That person is a better meditator than I am”, or “I’ll never get this right”, or “Why did I do that thing yesterday, it was so foolish”.  These are the kind of voices that come into our mind for some of us frequently. For others they may be rare; that’s fine too. 
    11. Notice self-critical thoughts as they arise. Use mindfulness practice to not judge yourself, to not judge yourself for being judgmental, and just notice judging. If you want to count the occurrences you can; for example “judging 1, judging 2… judging 20.” While you’re noticing these thoughts, you might get drawn to other types of thoughts. If so, you can use other labels like “planning”, “remembering”, “imagining”, and so forth. 
    12. Invite self-compassion. As you do this practice, please keep a quality of kindness towards yourself. Be curious. Notice how interesting your mind is without judging yourself. Maintain the spirit of kindness and investigation. 
    13. Reflect on the quality of your meditation. For the last few minutes of this meditation, just notice how you are doing with this awareness practice, with the mindfulness of breath, and with mindfulness of the way your thoughts operate. You can ask yourself, “Did I get on the train?”, “Did I get off the train?”, or “Did I stay at the platform maybe once or twice?”
    14. Did you notice many judging thoughts? I’m hoping you brought a kind attitude to yourself for the judging thoughts, if they were present. 
    15. Close with kindness. We will do a little bit of kindness meditation to conclude. Notice how you’re feeling, and see if you can also bring to mind someone you love, someone who makes you happy. It could be a dear friend, a child, a pet cat or dog. If you can’t think of anyone, it can be someone you’ve read about who you admire. 
    16. Repeat kind phrases. Say these phrases, and repeat them in your mind (or you can come up with your own). May you be safe and protected. May you be happy and peaceful. May you be healthy and strong. May you be at ease. 
    17. Send kind phrases to loved ones. Send these words and heartfelt feeling out to this loved one. Notice how it feels inside to make those wishes for them. Imagine that they send it back to you. May you be safe and protected. May you be happy and peaceful. May you be healthy and strong. May you accept yourself, just as you are.  
    18. See if you can “take” the kindness. Imagine the kindness moving through your body, wherever you are. Can you bring compassion to yourself exactly where you are, for whatever is happening right now? May I hold this with kindness. May I hold myself with compassion. Take a breath and notice if this is possible, to bring kindness to the best of your abilities wherever you are, however it makes sense to you. May I be with myself exactly as I am.
    19. Open your eyes. When you’re ready you can open your eyes, but take your time. 



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  • Foster Forgiveness With This 10-Minute Guided Meditation

    Foster Forgiveness With This 10-Minute Guided Meditation

    Explore this mindfulness practice to foster forgiveness and let go of the tendency to add to suffering during challenging situations.

    Two monks are walking down the road. They arrive at a muddy stream crossing, and a well-dressed woman declares without introduction, “Don’t just stand there. Someone carry me across this mess.“

    Without pause, the older monk lifts her across. She says nothing, not even a thank you.

    The two monks walk all day. The whole time, the younger one stews in his mind—How could he pick her up? We’re not supposed to touch women, or even talk to them. And she was so rude, someone should say something to her, she didn’t deserve our help.

    Finally, arriving at the inn for dinner, he can’t hold himself back. “What were you thinking?” he asks his friend. “She was nasty, and you broke the rules, and she didn’t even say thank you.”

    The older monk smiles gently and replies. “Wow, I put that woman down hours ago, but you’ve been carrying her all this time!”

    Why We Carry Anger and Resentment

    So what does that mean in real life? We make mistakes. Other people make mistakes. We do things to others. Others do things to us. There’s an actual experience that can be trivial or even traumatic. We add to the suffering with judgment, anger, and blame. It’s sometimes referred to as adding a second arrow after being struck by a first. Something unpleasant happens, but then we add more to the experience.

    With forgiveness, we make amends when needed but let go of the extra baggage. We give ourselves the same benefit of the doubt we’d offer a close friend.

    Forgiveness isn’t the same as condoning ourselves or anyone else for misbehavior. But we so easily hold ourselves infinitely responsible, often for experiences utterly out of our control or from decades past. With forgiveness, we make amends when needed but let go of the extra baggage. We give ourselves the same benefit of the doubt we’d offer a close friend.

    On the other hand, we sometimes allow someone else to influence our lives long after they’ve gone in a similar fashion. Another driver cuts us off in traffic, putting us in danger, and then speeds off. The driver arrives at brunch and relaxes, but we make our own coffee break bitter dwelling in our own anger. It’s a concept that holds across larger situations too. Anger and resentment simmer and grow, while compassionate resolve allows us to address what needs addressing without slinging additional arrows.

    A Forgiveness Meditation to Let Go of Added Suffering

    1. Find yourself a comfortable posture, or take a moment lying on the floor, or a bed.
    2. Bring your attention to the physical sensation of breathing, noting whatever is grabbing your attention, or whatever you’re feeling now, and without judgment, bringing your attention back to the rising and falling of your breath.
    3. Picture something that comes to mind that you judge yourself for. Maybe you feel regret, or irritation, or sadness. Notice how it feels even bringing it to mind. Then focus on these three phrases, not forcing anything but setting an intention: I forgive myself for not understanding. I forgive myself for making mistakes. I forgive myself for causing pain and suffering to myself and others.
    4. Bring your attention back again and repeat the phrases. For a few moments instead of the breath using these phrases as a focus for your attention. This type of practice may become too painful. At any time, without judging yourself, come back and focus on the breath. Allow yourself to settle and return when you’re ready, now or maybe some time in the future.
    5. Our mind naturally holds onto instances where we feel mistreated by others. There may be experiences that were entirely wrong or traumatic or that concretely require our attention or action. At the same time, we can practice avoiding the second arrow. I forgive you for not understanding. I forgive you for making mistakes. I forgive you for causing pain and suffering to me and to others. Letting go of the tendency to add resentment and judgment and everything related to challenging and unpleasant situations. Again, if it’s too much to consider, return to breathing, or if you prefer, focusing on compassion for yourself instead.
    6. Practices of this kind can be quite challenging, so in these last few moments, on each in-breath, noticing and accepting whatever you feel right now. On each out-breath, as you would for a close friend, offering yourself relief, or freedom, or strength, or whatever first comes to mind.

    Forgiveness doesn’t mean being passive or not taking action. It doesn’t mean standing down when we need to protect ourselves or someone else from harm. Do what needs to be done—that might mean taking a pause, settling the mind, and trying to see things as clearly as possible before taking skillful action. Continue to practice forgiveness, over and over again, letting go of whatever holds you back.



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  • A 12-Minute Meditation to Meet the Body In Pain

    A 12-Minute Meditation to Meet the Body In Pain

    This week, Christiane Wolf offers a guided practice to meet your own body in pain and relieve that sense of isolation by internally connecting with others who understand your experience.

    Having chronic pain often feels incredibly lonely. You might not know anybody else who has the same condition. In addition, most people you’re close to, even though they might be well-intentioned, might not understand what you’re going through.

    But the fact is that probably thousands and thousands of people all over the world know exactly what you’re feeling. In this meditation, Christiane Wolf offers a guided practice to meet your own body in pain and relieve that sense of isolation by internally connecting with others who could relate to, have empathy for, and care deeply about your experience. 

    A Meditation to Meet the Body In Pain

    Read and practice the guided meditation script below, pausing after each paragraph. Or listen to the audio practice.

    1. Start by finding a comfortable position, or as comfortable as possible. You can lie down for this meditation or sit in a chair. You can close your eyes or just soften your gaze, whatever feels best to you in this moment. If you’re sitting, place your feet on the ground. Feel the solid ground under your feet, or maybe have a sense of the floor or the carpet through your shoes or bare feet. Let your back be straight and upright, if that is possible. Lean against the back of the chair and feel the support of that.
    2. Allow the body to relax, if that is possible. Maybe the jaw, the shoulder, the belly. Take a few deep slow breaths and feel the sensations of the breath in the body, like the chest or maybe the belly. See if you can release a little more tension with each exhalation.
    3. Now, notice any amount of pain that you’re in right now, either physically or emotionally. No need to be specific here, just getting a broad sense of what you’re carrying with this pain, with this condition. As a first step, see if it might be possible to acknowledge how hard and difficult it is to experience this pain, to have this pain and to take care of the pain. If it feels right to you, you could say something to yourself like, This is hard. It is so rough to feel this way. Use words that you would find helpful to hear from a dear friend who really gets what you’re going through.
    4. If you like, repeat this a few times. See if you can really listen to yourself saying this and meaning these words. It might feel good to hear these words, or maybe you notice yourself moving a little away and having a hard time accepting this. Whatever your experience is, it’s okay. There is no right or wrong way to do this. 
    5. Having chronic pain often feels lonely. You might not know anybody else who has the same condition. Most people you’re close to, even though they might be well-intentioned, might not understand what you’re going through. But the fact is that probably thousands and thousands of people all over the world know exactly what you’re feeling. Because they do, too. And they might even suffer from the same condition as you do.
    6. Now, in your mind’s eye, invite all these people into your awareness. Maybe as a few people, maybe as a big group, all standing with you or being with you in solidarity with this pain. I personally like to imagine them at my shoulders, reaching back and back. They get me. They know exactly how I feel. They’re feeling the same thing or have felt it before. I don’t have to explain or defend anything, because they already understand. 
    7. Keep practicing this in a way here that makes the most sense to you. Consider what makes it easy or maybe just possible to connect with this idea that there are truly so many people out there who get you, who get this pain. You’re not alone with this. If you notice the mind wandering off, just gently keep bringing it back. Allow this sense of your inner support group.
    8. When you’re ready, allow the image to dissolve. Take another few deeper and longer breaths, longer on the exhale than the inhale. Bring the meditation to an end by starting to move and stretch the body in any way that feels good. Open your eyes if you had them closed. 

    Thank you for your practice today. 



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  • A 12-Minute A Meditation to Get Curious About Your Cravings 

    A 12-Minute A Meditation to Get Curious About Your Cravings 

    This guided meditation helps your get curious about your cravings so you can break free from unhealthy habits.

    It’s normal to want to overcome those habits that aren’t serving you. But what happens when you get curious about your cravings instead of just trying to willpower your way out of them?

    We often imagine that our actions are the result of choice and awareness, which means that we can be extra critical of ourselves when we’re struggling with habits that aren’t serving us. But researchers in the science of habit and craving have found that much of our decision-making process is the result of unconscious neuro-chemical loops that reinforce themselves over time. 

    In this meditation, author and researcher Judson Brewer introduces a thoughtful way to bring genuine awareness and choice back into the equation when cravings arise. 

    This guided meditation was recorded live at the Center for Mindfulness at the University of Massachusetts Medical School

    • First, find a comfortable position. We can begin just by settling into a comfortable posture, whatever that posture is for us right now.
    • Now, tune into body sensations. Check in with your body. What does your body feel in this moment — are you holding tension in any places? Perhaps checking in with the feet and other touch points: the knees, the hips, our hands, our shoulders. Even this breath, breathing itself. Just being really curious: What’s alive for us right now in our bodies.
    • Name the cravings in your mind. For the next few minutes we’ll play with working with cravings. Once we’re settled and anchored in this body, just bring to mind something that really gets our juices flowing, whether it’s a food or something else we really like. We’re also bringing to mind those itches that we feel like we have to scratch. Many of us that are in “Inbox Zero,” which is this constant race to keep our inboxes and our e-mail accounts as small as possible. We can bring this to mind: What does it feel like? When I opened up my computer and I have 58 new e-mails in the last hour. So whether it’s something pleasant, or whether it’s something unpleasant that we feel like we have to deal with, just bringing that situation to mind. Really checking in to see what this urge to do something feels like in our body; this urge to hold onto the pleasant or the urge to make the unpleasant go away.
    • Now, notice how the craving shows up in your body. As we identify where it is in the body, we can dial up the curiosity. What does it feel like? Perhaps even naming to ourselves the physical sensations that are most predominant. We can even explore how this feeling shifts and changes as we bring this curious awareness to it. We can even dial up the curiosity a little bit more. If we had to pick is it more on the right side or the left side of our body? Is it more in the front or the back of our body? And what happens simply by curiously exploring where it is? How long does this sensation last? Is one sensation replaced by another that becomes more predominant? And if we notice that the sensation is fading away that was brought up by imagining that food or the e-mail inbox.
    • Notice what it feels like now just to rest in awareness in the body. Notice what it feels like to know that we can become aware of these sensations — That we don’t have to be slaves to our cravings, we can explore them with curiosity, moment to moment.
    • Finally, explore any other urges or cravings that surface. For the next few minutes. Simply resting in awareness of our bodies. Being on the lookout for these urges: Urges to get lost in fantasies or those urges to beat ourselves up over something that might have happened earlier in the day or in the week. Just diving right in. Exploring. Holding each sensation with this kind, curious awareness.

    This guided meditation provides additional information to a feature article titled “Constant Craving” which appeared in the April 2018 issue of Mindful magazine.



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  • A 12 Minute Meditation on Our Relationship to Thoughts

    A 12 Minute Meditation on Our Relationship to Thoughts

    Meditation teacher Vinny Ferraro offers a practice to notice our relationship to thoughts: to see them clearly as they arise, gently note them, and return to the breath and body.

    The nature of the mind is to make thoughts. All day long, mostly without our even noticing, the mind is generating thousands of thoughts. What is our relationship to thoughts? Not only does the mind have a mind of its own, but, literally, we can have thoughts about not having thoughts. All of this is completely independent of our own doing.

    It’s very easy to villainize thought as some kind of enemy of practice. We get in our heads that if there were no thoughts we would be at peace, but even that’s just another thought.

    It’s very easy to villainize thought as some kind of enemy of practice. We get in our heads that if there were no thoughts we would be at peace, but even that’s just another thought. So, we’ll be using a noting practice, where we practice seeing thoughts clearly as they arise, gently noting them, and returning to the breath and body. If there is no mindfulness of mind, we live in a world completely defined by our thoughts. Here, we let go of that orientation and just see things as they are. We still hear the internal talk, we still see the images, but we know them as phenomena. We see their impermanence.

    If we look, we may see how often our thoughts include judgment, fear, grasping, or just arguing our point of view. When we see how compulsively these thoughts repeat themselves, we begin to understand the circular, repetitive nature of thought. So, this training in awareness is a training in wisdom.

    A Meditation on Our Relationship to Thoughts

    We can’t stop thoughts from arising but we can stop getting lost in them. Here we can see our views, our thoughts, our worries, as only one part of a much larger story. As we begin this session, feel your body and allow yourself to arrive. This is the practice of kind awareness. Allow the breathing to be natural, easy. See if there’s a sense of relief that you don’t have to make anything happen or stop happening.

    Just simply note when thoughts arise. When you notice thoughts arise, gently note: “planning, planning,” or: “judging, judging.” We’re not noting things so that we can change them, we’re just turning toward this phenomenon and noticing thoughts that usually fly under the radar, just like the light little whisper. We don’t usually feel their impact; most of the time, we’re not even aware that they’re there and the next thing you know we’re carried off. So, we don’t want to be lost in the dream of our own mental activity.

    Don’t “quiet” your thoughts. You don’t have to control thoughts or quiet them down; we just want to be aware of them as they arise, because any moment we’re aware of them, we’re not lost in them. You can think about it like we’re sitting in a movie theater, and there are images and voices projected on the screen of the mind, but we’re witnessing this phenomenon instead of being seduced by it. This frees up a lot of our awareness, when we don’t have to chase every thought, so we can see the well-worn patterns of the mind and begin to recognize some of the themes that we’re working with.

    Note thoughts without empowering them. Note thoughts without indulging or empowering or needing to suppress or avoid them. This way, whatever arises is known and allowed to simply pass through. Thought bubbles are touched lightly, their content completely irrelevant—they are just another object.

    Rest in your body. Here we are resting in the body, aware of sensation, watching thoughts come and go, and yet we remain. As things pass through the mind, be open and empty. This is a being, not a doing, so we don’t have any need to search for something to note. But as thoughts are known, gently note them. Lightly touching thoughts, not lost in content, not trying to figure it out, but resting in the witnessing of what is naturally unfolding. The practice is to keep noticing, not by bearing down on thoughts or drilling into them, but by resting in your intuitive awareness and opening up your field of attention to include thoughts. Thoughts are so prevalent, they are a worthy anchor for a meditation.



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