What is mindfulness? Here’s my view: “Mindfulness involves training our minds to calm & steady while engaging our hearts to be more caring, and yet strong. It’s a stabilizing practice that for deeper engagement on a path of self/ spiritual discovery and healing”. Through practice we relate to ourselves and our experiences in more wholesome, grounded, and enlivened way. Drop into a home / daily practice with these supportive resources that might inspire you — explore and utilize anything on this page that you find helpful. Also try the ‘more meditations’ page.
Focus on your breath to find stability in any situation.
slow to enjoy color, taste, touch, & sound
train your attitude. be gentle to all feelings that arise
Be gentle with mistakes. Then try Again.
Upright shoulders. Strong back. Feel Empowered.
Note thoughts & feelings but suspend judging ...
Train attention to stay put. breathe. a minute or two.
Kick off shoes. Let your bare feet feel the ground...
Is a mindfulness practice right for you?
Mindfulness Health Benefits:
- Less Stress: Practicing mindfulness twenty minutes a day had average 11% reduction in perceived stress.
- Less Negative Emotion: Meditation also activates the brain region associated with calmer reactions to stress (Cahn & Polich, 2006; Davidson et al., 2003).
- Calmer Reactions to Conflict/ Better Relationships: Mindfulness protects against the emotionally stressful effects of relationship conflict (Barnes et al., 2007) and is positively associated with the ability to express oneself better (Dekeyser el al., 2008).
Mindfulness Performance Benefits:
- Faster Thinking/ Less Distraction: Mindfulness meditation practice increases information processing speed (Moore & Malinowski, 2009), and decreases distracting thoughts (Lutz et al., 2009).
- High Scores on Quizzes: College undergraduates found that meditation before lectures resulted in better performance on quizzes (Ramsburg & Youmans, 2013)
Resources For Getting Started
- Online audio meditations (audio): UCLA, Mindful Awareness Research Center
- Basic meditation instructions (written): Tara Brach, Mediation Teacher
- Introductory books:
- Diana Winston & Susan Smalley, Fully Present
- Jon Kabat Zinn, Full Catastrophe Living
- Mark Epstein, Going to Pieces without Falling Apart
- Henepola Gurantana, Mindfulness in Plain English
- Recent 60 minutes episode with Anderson Cooper on Mindfulness
- Apps to support practice