A Keen Mind

Here is a short body scan meditation which is in intended to aid beginners and those who only have 15 minutes for practice.  Stopping to take 15 minuets for yourself can make a big impact on your day.  The 5 minute, the 3 minute and 15 minute body scans are shorter versions of episode 6.  While it is ideal to use the 30 plus minute body scan meditation in episode 6, it is not always practical for your life.  These shorter meditations are intended to give you support in maintaining a practice that is workable for your life.  

Here is a short body scan meditation which is in intended to aid beginners and those who only have 5 minutes for practice.  Stopping to take 5 minuets for yourself can make a big impact on your day.  The 5 minute, the 3 minute and 15 minute body scans are shorter versions of episode 6.  While it is ideal to use the 30 plus minute body scan meditation in episode 6 when taking Mindfulness Based Stress Reduction, it is not always practical for your life.  These shorter meditations are intended to give you support in maintaining a practice that is workable for your life.  

Here is a brief body scan meditation which is intended to aid beginners and those who only have the time for a few minutes for a meditation.  Remember "The only bad meditation is the one you don't do."  Jon Kabat-Zinn.  

This loving kindness meditation may be practiced on its own or as a companion the Mindfulness Based Stress Reduction (MBSR) class.  This meditation is introduced during week six of MBSR.  During week six you can alternate the sitting meditation with yoga recordings and the body scan meditation.  At this point you may practice the sitting meditation or the body scan self guided.  Practice the loving kindness meditation at least once this week.  See if you can drop any expectations and just let your experience be as it is.  

This sitting meditation is may be practiced on its own or as a companion the Mindfulness Based Stress Reduction (MBSR) class.  This meditation is introduced during week five of MBSR.  During week five you can alternate the sitting meditation with yoga recordings and the body scan meditation.  After practicing the guided sitting meditation, you may choose to spend some time meditating without a guide to notice the any difference.  Remember to just keep practicing.  See if you can drop any expectations and just let your experience be as it is.  

This episode is mindful standing yoga which is intended to be a companion guide to the Mindfulness Based Stress Reduction class.  You may practice this gentle yoga as part of the class or on your own.  While this yoga session is slow and gentle, you should consult with your doctor before starting any new exercise routine.  These practices are intended grow a mindful presence so you are able to capture more moments in your life.  I hope that this mindfulness practice inspire health and well-being in your life.   

This episode guides you through a series of lying down Hatha Yoga poses.  This yoga session is intended to be practiced as homework during the third week of the the 8 week Mindfulness Based Stress Reduction (MBSR) class.  While this session is a part of the MBSR class, it may be practiced independently to promote health and well being.  If you are not familiar with yoga, you may want to acquaint yourself with this practice by taking beginner yoga classes or watching videos to become more familiar with the poses covered.  Please honor the wisdom of your body by not forcing or choosing to stay in poses that cause pain. It is more wise to come out of a pose that is painful than it is to stay in the pose when experiencing pain.  It is recommended that you check with your health care provider before taking up a yoga practice or any exercise routine. 

This is an Awareness of Breath Meditation that may be practiced on it's own or as a companion to taking the 8 week Mindfulness Based Stress Reduction (MBSR) class.  During week 2 of the MBSR class the Awareness of Breath Meditation is to be practiced forin addition to the body scan meditation 6 days a week.     

The body scan meditation is the first homework assignment for the 8 week Mindfulness Based Stress Reduction (MBSR) course.  Participants in the MBSR class practice this meditation once a day for 6 days during the first week of class.  Meditation often begins by befriending the body.  This meditation aids you to becoming more farmilair with the connection between body and mind.  It's not necessary to be taking the MBSR class to practice this meditaiton.  One of the primary benefits of taking the 8 week class is having a group of individuals who are practiing and sharing their experiences with each other along the way.  I hope you this meditaiton is an aid to your health and well-being.  

This episode is intended to be an introduction to the seven essential attitudes of mindfulness outlined by Jon Kabat-Zinn, PhD, the creator of Mindfulness Based Stress Reduction. This episode will also cover the basics of meditation and will serve as a guide to developing a meditaiton practice.  

Jonathan Winn, owner of Breathe, provides one to one sessions, groups, workshops, corporate wellness programs, and conferences which are designed to help you refuel and recharge so you can be more focused, energized and productive. He has been featured speaker at the Inergize conference, TedX Charlotte and been interviewed by the Charlotte Observer and the local news.  Please take a listen to this show where Jonathan talks about his incredible journey to teaching breathwork.  In addition to hearing Jonathan’s story, you will learn how to infuse mindfulness with your breath and two breathing strategies to calm the body and mind. To learn more about Jonathan you can visit http://breatherefuge.com/ During the interview AJ Jacobs  was mentioned from a chapter in his book the Guinea Pig Diaries.   The intro and outro music was provided by www.purple-planet.com    

Please enjoy this brief guided meditation.

Enjoy my first published guided meditation.

An intoduction to mindfulness meditation. Learn ways to reduce stress and improve well-being with mindfulness