if not now, when?
You’ve Got Choices!
You can Do my Self-paced
You’re on the right page to find the class… keep scrolling. I’ve created a simple, self-paced introduction mindfulness comprised of 4 short, sequenced steps to get you started. The steps grow out of years of teaching mindfulness on a University campus where people are really busy — and stressed, so looking for ease. If you are just getting started, this opens the door. If you have some experience, this can serve as a refresher.
You’ll find pre-recorded practices on four topics, common questions and pitfalls and suggestions for immediately bringing the topics into your work, studies, relationships, and daily life.
YOU CAN Also CHOOSE SINGLE PRACTICES
THAT SPARK YOUR INTEREST
I have a growing gallery of audio meditations. They are arranged by individual topics and also by ‘packages’ of recordings that highlight themes. You can click on an image to access the meditation. You can also find the full library of my recordings on Soundcloud.
I hope you enjoy and find support in these resources.
“Your future is being created through the actions you take today.” — anonymous
Start the mini class here: 4 steps
Give Step One a try as you steady your mindful awareness, then move on to Step Two to cultivate an attitude of acceptance. Take a few days with each step as you practice. Step One and Two are the basic elements to mindful awareness. Then you can move on to Step 3 & Step 4 as you practice mindful awareness with simple, wholesome pleasure and deep listening. Enjoy!
Step 1: Your Mind is a Wonderful thing — use it well
The first step involves cultivating mindfulness involves working with your focus and awareness. You will learn that your mind is cool, but complex thing. And that there is more to your moment by moment experience than you might realize.
Mindfulness goes beyond meditation. As you integrate mindful awareness into your life and it will energize & enliven. We’ve focused on awareness in STEP 1: slow and drop into your bodily awareness. You can do this same thing during any activity. Here are two ideas:
take a solo walk, silence your technology, and notice what catches your eyes. Look closely to see texture, and color, and lighting. When you get home, write a poem about it.
In any moment do a 1-2-3! What are three things you see? Two things you hear? And one thing you can touch? You just did a mindful check-in!
STep 2: Acceptance is closer than you think
The second step offers the steps to cultivate acceptance and self compassion. Most of us add stress as we try to perfect ourselves, criticize and judge ourselves, and change our lives. Nothing wrong with self-growth and ambition but there is also much to be gained from moments of ‘letting it be’. In fact, research shows learning to ‘accept’ and ‘allow’ is the quickest path to stress reduction!!
It’s fun to bring the practice into your everyday life. We focused on acceptance and self-compassion in STEP 2 as we cultivated that attitude of ‘letting it be’. Here are a couple of ways you can do that as you move through the activities of your life everyday:
What you haven’t noticed
“My happiness grows in direct proportion to my acceptance, and in inverse proportion to my expectations”. ~ Michael J. Fox Something in us can expand as we allow things to be. So in any moment when you sense judgement, criticism, or evaluation arising, try to quiet that and notice if there is more to this very moment. Is there a possible insight? What might lie just below the judgement that could open you? Or perhaps you can find some tiny pleasing aspect in this very experience. There is almost always more. Is there something more for you?
Just Say Yes
The practice of acceptance is at its foundation a ‘just say yes’ practice. Yes to what is. Saying ‘no’ often emerges as moments when we resist, harden, and avoid. We have choices in these moments: often we are on the threshold of stretching our edges and acting or speaking more boldly or honestly. Stepping toward our dreams. Stepping away from toxic people. Stepping into more of our own personal authenticity. These are all ways of moving toward ‘yes’.
step 3: be kind. The best anti-depressant there is!
this is coming soon…
Asking & Listening
Your Small Still Voice
Step 4: slow Pleasure is the mindfulness lottery … win big!
this is coming soon ….
coming soon …
“To think in terms of either pessimism or optimism oversimplifies the truth. The problem is to see reality as it is. And meet it with unconditional kindness.” ~Thích Nhất Hạnh