• A Mindfulness of Breathing Exercise with Neuroscientist Amishi Jha

    My name is Dr. Amishi Jha and I am the director of
    contemplative neuroscience for the mindfulness research and practice initiative
    and an associate professor of psychology at the University of Miami. I’m a neuroscientist
    and I study attention in my lab at the University of Miami.
    Wherever it is that attention goes the rest of the brain
    follows. And in some ways, I think it’s very important to consider this. What
    does this mean? It means that where you pay attention, makes up the mome
  • A Breathing Practice to Stay in the Moment

    Today we’re going to practice mindful breathing. The breath is the foundational practice of mindfulness, as it is the one experience we can have that is pretty similar in the present moment. Breath can be a little shallow or a little deeper, but the breath is always here for us. Thoughts, emotions, physical sensations, sounds, they come and they go like clouds in the sky. But the breath is always right here, right now.Remember: To live mindfully, the breath is the key. Breathe in, breathe
  • Mindful Women Meditating Together

    Join us Thursday, August 8th for a free online meditation.Mindful.org is hosting a diverse group of powerful Mindful women from across the country for an online meditation guided by author and mindfulness pioneer Mirabai Bush.
    We’re sitting in silence, gratitude, compassionate acknowledgment, and respect for all the women who have come before us, for all the women who stand in their power with clarity and wisdom, for the women who struggle for agency over their lives, and for all of the da
  • Three Ways to Foster Self-Worth

    “Know thyself” is a nugget of wisdom that has survived since it originated in Ancient Greece all the way through to the present day—clearly, struggling with uncertainty around how we see ourselves, our strengths and our place in the world is nothing new.
    In this case, not knowing who you are doesn’t mean that you forgot your name or home address, but rather that we lose touch with the big-picture aspects of identity.  “Firstly, we don’t have a stable sens
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  • A Mindfulness Practice for Stressed-Out Parents

    In spite of my bookshelf from graduate school, much of what I’ve learned about parenting has come from my parents, and my own experience as a parent—as it has for us all. I’m a clinical psychologist who has spent the better part of 20 years specializing in the treatment of children, as well as in counseling parents. I’m trained, licensed, experienced, and even fairly well-read. And as a parent myself, I can honestly answer “that” question from anxious parents
  • Mindfulness Meditation for Anxiety

    Anxiety is our body’s way of saying, “Hey, I’m experiencing too much stress all at once.” This happens to the best of us. But, when that feeling of being “always on alert” becomes background noise that doesn’t go away, that’s when it’s time to seek help. There are many ways that anxiety can disorder your life. And this guide is not meant to serve as a diagnosing tool or a treatment path. This is simply a collection of research and some practi
  • Mindfulness and Meditation for Anxiety

    Anxiety is our body’s way of saying, “Hey, I’m experiencing too much stress all at once.” This happens to the best of us. But, when that feeling of being “always on alert” becomes background noise that doesn’t go away, that’s when it’s time to seek help. There are many ways that anxiety can disorder your life. And this guide is not meant to serve as a diagnosing tool or a treatment path—It’s simply a collection of research and som
  • A 3-Part Focussed Attention Meditation

    One key aspect of mindfulness is the ability to calm and focus the mind. By bringing your attention back to the breath each time you feel your mind wandering during meditation, you can strengthen the brain’s ability to focus over time.Cultivate greater attention with these short meditations from our Editor-in-Chief Barry Boyce.If you have one minute for meditation, try this:Tune into your natural awareness:In mindfulness practice, you’ll often hear the term “natural awaren
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  • Breathing in Response to Stress

    Now that we’re more familiar and have had some experience working with the 3-minute breathing space practice, we’re going to invite it into our lives in a very particular way: this time, we’re going to use it in response to something that may be causing us stress in our lives. What’s great is that we can either use this practice to prepare for something we expect will be stressful, or we can employ it after something stressful has happened, something we perhaps could
  • What Science Reveals About Gratitude’s Impact on the Brain

    Imagine you are on the run from a Nazi manhunt and are taken under the protection of a stranger. This stranger spends the winter providing you with food and shelter—even traveling to other towns to relay messages to your family members—yet has no hope or expectation of repayment from you. While your loved ones are systematically ensnared by the Nazi machine, this stranger keeps you alive and nourishes your faith in humanity, offering proof that in the midst of widespread horror, many
  • How to Recognize and Overcome Trauma

    Psychological trauma impacts many of us—it is estimated 70 percent of adults in the U.S. will experience some type of traumatic event in their lifetime, with 20 percent going on to develop post-traumatic stress disorder after the fact.
    Trauma is an emotional response to a negative event. The effects of trauma can be overwhelming and difficult to understand and move on from. Because trauma can be so hard to process, it’s often difficult to understand the full impact it has on our live
  • Just One Week of Mindfulness Meditation Can Help Ease Stress

    Stress is often villainized but it is also inevitable, which means effectively coping with stress is our best defense. According to new research, mindfulness meditation-based interventions may help build long-lasting flexible coping skills that enable us to problem solve effectively in the face of stressful life events, according to new research.Researchers at Western Washington University conducted a study to see if mindfulness meditation could enhance coping flexibility, which they defined as
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  • A Meditation for Investigating Panic Attacks

    A great many people who suffer with panic attacks experience feeling as though they are losing control and going crazy. Some people describe feeling a disconnect from reality that scares and confuses them. You may feel completely helpless, as though there is nothing you can do and no one can help you. You literally believe that a threat is present, likely, or imminent. It’s a frightening experience that is not soon forgotten. In fact, the fear alone that it may happen again is enough to st
  • How to Befriend Your Life As It Is

    There are several attitudes of mind that are pivotal to the transformation and liberation of the mind: befriending, compassion, joy, and equanimity. These qualities are the foundations of our mindfulness practice. They are also innate human qualities that everyone can access. Every human mind can be cultivated, trained, and wired for befriending, compassion, joy, and equanimity.
    When we practice tuning into these qualities, we give ourselves an advantage in moments of great distress, for these a
  • Five Ways to Foster Self-Esteem in Kids

    A middle school girl I worked with finally found the courage to tell me her deepest fear. Her body was so tense, it was practically vibrating.“What if I grow up to be ordinary?” she said.The fear this child expressed—that she may not be that special—is one that I see often in my work as a therapist. Somehow this girl, and many other clients I’ve seen, equated self-worth with being impressive.I frequently hear from parents that their kids struggle with low self-
  • A Beginner’s Loving-Kindness Practice

    The loving-kindness practice is intended to incline both our hearts and our minds towards a greater sense of kindness and compassion, both to the world and to ourselves. By wishing well for others, this practice benefits our health and overall sense of well-being.In this seven-minute practice, I will suggest a few phrases to follow along with. With time, you will be able to come up with your own phrases.
    A Loving-Kindness Practice for BeginnersGently close the eyes if you feel comfortable doing
  • A Guided Meditation for Resting in the Flow

    Stress reduction, helping with depression, coping with illness and adversity, improved relational skills, and an ability to make better, less bias-prone decisions—all of these benefits can flow from mindfulness training. But they might all be seen like by-products of travelling along a path to deeper awakening, which flows from the recognition that nothing in life, including ourselves, is stuck in the way we habitually think.In mindfulness practice, we train in letting go of our stories ab
  • Can Mindfulness Treat Chronic Back Pain?

    If you’ve ever had back pain, you know it’s one of the worst kinds of pain to have. Chronic low back pain affects millions globally and is often very hard to treat. In many cases, it can be debilitating. Pain drugs like opioids were cavalierly prescribed for back pain in the past, leading many down the difficult road of addiction and seeding an opioid overdose crisis in the US. Now, more and more physicians and patients are seeking alternative ways to manage and treat chronic pain. A
  • How to Make Your Morning Routine More Mindful

    Mornings are difficult for many of us—we can barely find time for breakfast, let alone the time to meditate before heading out the door.
    Jon Kabat-Zinn, the founder of mindfulness-based stress reduction and author of multiple books, is a man that’s busier than most. In this video fromOprah Winfrey’s Super Soul Sunday, he shares how he makes time for mindfulness in his morning routine.
    Three Ways to Make Your Morning Routine More Mindful
    “There’s waking up—drag
  • Three Tennis Lessons to Bring to Your Mindfulness Practice

    Success in tennis is based on a simple principle: The present is all that matters. It sounds easy, except it’s not. A Harvard study showed that the brain likes to wander 47 percent of the time, and when it does, it doesn’t usually lead to happy thoughts.Part of the challenge is that the brain is built to scan for danger. It’s the oncoming bus or runaway bear – a necessary survival skill, which we carry with us into everything we do. “We’re in vigilance mode al
  • Five Ways to Cultivate Courage

    Courage is the savior that marches alongside us when fear shows up. It can inspire bursts of boldness that help us speak our minds, follow our hearts, and bare our souls to others. Without it, we can’t grow or thrive.
    Sometimes we get caught up in the mistaken notion that being courageous means overcoming fear. But courage isn’t looking past fear; it’s recognizing and even embracing it. Recently I’ve witnessed this seeming paradox in families affected by the unspeakable t
  • US Doctors Are Turning to Mindfulness to Help Heal Healthcare

    When we or our family members fall ill, we rely on caring doctors, nurses, EMTs and other caregivers to help us through tough times. But at this moment, these caregivers need our help.Today, record levels of medical professionals report symptoms of burnout and emotional exhaustion—up to 78 percent of physicians, according to a 2018 survey. At the beginning of this year, the Harvard School of Public Health along with other eminent health organizations declared physician burnout a “pub
  • Could Flint Become the Most Mindful City in America?

    Flint, Michigan is about to become famous again—but this time, not because of a heart-breaking crisis.After decades of crippling challenges, civic leaders in Flint are leading the way in bringing mindfulness into the work of rebuilding a resilient, healthy community.
    Just last week, over 100 people from government, business, education, healthcare, and philanthropy participated in a groundbreaking mindfulness-based training program for civic leaders. Their goal is to develop collaborative a
  • Understanding Shyness and Social Anxiety

    Confidence is a quality that many of us wish we could have more of—especially when we’re in a new place, or with a group of people that we don’t know very well. For some, confidence appears to come naturally. But what about the rest of us?According to Andrew Horn, the founder of Dreams for Kids DC, much of confidence comes from our sense of presence.“Presence is that embodied existence in the moment, it’s when you’re only responding and reacting to what’
  • The Power of Seeing The Whole Picture

      Point of View Podcast Episode 9: Piece of Mind 39:06
    Stephanie Domet: Barry, the idea that the world is not, as you say in your column in Mindful this month, “what you see is what you get” feels like it’s at the root of a lot of mindfulness practices, that a desire to get beyond or above or maybe it’s beneath what we can see, drives saw a lot of us to the cushion. Would you agree with that?
    Barry Boyce:  Well I think it’s a stress or pain. That is the im
  • What Makes a Conversation Mindful?

    There’s a lot of talk about making workplaces more mindful, but what does that really mean? Mindfulness is more than meditation. It’s just as much about how we communicate with those around us as it is about finding stillness within ourselves.In the workplace, so much of what we accomplish, particularly as leaders, comes in the form of conversations. And when those conversations can be more mindful, we can develop a kinder, more compassionate culture, while still maintaining high sta
  • Three Ways to Help Your Stressed-Out Teenager

    Fewer than half of teens today would rate their own mental health as “excellent” or “very good,” according to a recent survey by the American Psychological Association. And it doesn’t seem to get better as they get older; more than 90 percent of today’s 18 to 21 year olds experienced at least one physical or emotional symptom due to stress in the past month (this is very high compared to other adults). In addition to physical symptoms, other common symptoms of
  • Deepen Your Connections and Sense of Belonging

    I didn’t fit in at my high school. I yearned for the admiration and embrace of my classmates, but always felt different and distant from them. Among my desperate attempts to fit in was the time I showed up to prom in a dress I hoped would bring me my Cinderella moment, when I would finally feel that I could hang with the cool kids. The reality? The same old me in a monstrosity of wispy mint that left me embarrassed and more alienated than ever. Would I ever belong?Belonging is complicated.
  • How To Stay Calm Under Pressure

    A star athlete misses a penalty shot in overtime. A famous singer bungles the national anthem. A  great actor forgets their lines on stage.We’ve all witnessed someone choke under pressure, and while it may seem like a high-profile phenomenon, it can also happen to us in everyday life—whether we’re trying to nail a job interview, pass an important exam, impress a new date, or give a successful presentation.So why do we panic under pressure? And what can we do to stop it?
    In
  • Hello, From Mindful’s New Editor

    My name is Anne and I’m super thrilled you’re here. I’m the “new” editor of Mindful Magazine and I’d love to welcome you to the June issue….Mindfulness in ActionOn the cover is Shelly Tygielski (with her amazing boots). Shelly is a mindfulness teacher, grassroots, self-care activist who is “planting the seeds” of mindfulness to help people discover the power of pausing, breathing and holding space for themselves and others. You may reco
  • Finding Space for the Win-Win-Win at Work

    Janice Marturano believes so deeply in the power of mindfulness to transform leadership, she once accosted colleagues in the hallway to tell them the good news.
    Mindfulness wasn’t always on her leadership-training radar. In the early 2000s Marturano was a “twenty-first-century juggler” living the sandwich-generation nightmare: school-aged children, aging parents, a demanding job at a Fortune 200 company, and a high-stakes assignment overseeing an acquisition. During the eightee
  • How Thinking About the Future Makes Life More Meaningful

    Mindfulness is all the rage these days, and for good reason. Focusing on the moment can improve our well-being, foster compassion, and help our relationships. What about going beyond the present moment? Yes, thinking about the future can trigger anxiety—but a growing body of research suggests that it can also make our lives more meaningful.Humans aren’t alone in having some ability to consider the future, a process that scientists call “prospection.” A
  • The Mindful Way Through Depression

    Zindel Segal, the co-founder of mindfulness-based cognitive therapy and author of The Mindful Way Through Depression, worked in the field of mood disorders for over 30 years.
    He recounts how he hasseen many different anti-depression treatments be developed over the course of his career—but meditation was never one of them.There’s a reason for that, he points out: while traditional treatments help alleviate depression and allow patients to get their lives back on track, they often don
  • Take a Mindful Garden Walk

    Explore the San Francisco Botanical Garden with master landscaper Peter Good and Editor-in-Chief Barry Boyce.
    Video launching on May 1, 2019!
    The post Take a Mindful Garden Walk appeared first on Mindful.
  • Soft Belly Breathing Practice

    In this practice, somatic awareness and yoga teacher Jillian Pransky teaches us how to soften the belly through guided breathing. By creating the space for breath to flow more freely, we also open to the deep insight and wisdom available when we just slow down and … listen.Explore the Soft Belly Breathing Practice   Soft Belly Breathing Practice 5:06
    Sit in a comfortable position on the floor or in a chair. Close your eyes, if you wish. Take a few long breaths. Inhaling through your
  • Holding Space For Healing Trauma

    Watch the Mindful Interview with Shelly Tygielski and Parkland community members Ivy Schamis, Samantha Novak, and Fred Guttenberg.
    Launching here on May 1, 2019!
    The post Holding Space For Healing Trauma appeared first on Mindful.
  • Find Your Loving-Kindness Phrases

    This is a informal practice called finding loving-kindness phrases, which offers guidance for finding phrases that you might like to repeat again and again and meditation.It is a pen and paper exercise. So we will be closing our eyes, doing a little reflection: opening our eyes, writing, closing our eyes, opening our eyes, writing and then closing your eyes again, and practicing with the phrases that we learned. So before we start, please make sure that you have a pen and paper available.
    Explor
  • The Secrets of Mindful Gardening

    I’ve spent some happy moments in my own small garden, down on my knees, gently pressing the earth over a handful of seeds or nurturing a young plum tree to bear fruit. I’ve known for a long time that whatever effort I give to my garden, the gifts that I get back are nothing short of miraculous: food for body and soul.
    But today, as I tour the 55-acre San Francisco Botanical Garden with master landscaper Peter Good, I discover the gifts of gardening on a completely different scale.&nb
  • The Power of Meeting Stress with Softness

    When you really pay attention to your breath, it’s astonishing how much you notice. As I follow the sensation of cool air flowing into my nose, I feel a gentle expansion, a widening through my nasal cavity, back into my skull, and down my throat. My collarbones rise and spread; my ribs separate and widen like a bellows.Exhaling, my diaphragm contracts into the cave of my abdomen, my spine curling ever so slightly around it. All the while, my body feels as if it’s sinking into the flo
  • It’s Time to Break Up with Your Phone

    Codependent. If any word captures the relationship between phone and user, it’s that one. And not just because we depend on our phones and our phones depend on us. Too often our “codependence” is an unhealthy and unbalanced relationship with a sleek, seductive sliver of technology. The tell-tale signs: cramps in our “texting thumbs”; sleep lost to round-the-clock games; conversations with friends and partners that go nowhere because our eyes—and attention&mdas
  • Three Mindful Books to Read this Summer

    From Suffering to Peace: The True Promise of MindfulnessMark Coleman • New World LibraryLongtime meditation teacher and naturalist Mark Coleman—author of Make Peace with Your Mind: How Mindfulness and Compassion Can Free You from Your Inner Critic and Awake in the Wild: Mindfulness in Nature as a Path of Self-Discovery, among others—is at pains to demonstrate in his new book that mindfulness is definitely, incontrovertibly not about finding an
  • Three Guided Meditations to Take Outside with You

    Meditate on The Move
    We spend so much of our time trying to get from Point A to Point B. Mindful walking meditation provides an opportunity to strengthen and focus your awareness, so you can break out of autopilot and begin to pay more attention to your movement. Whether you’re walking to work, taking the dog around the block, or just going for a stroll, this meditation encourages you to savor the journey.   A Daily Mindful Walking Practice from Mark Bertin 8:33
    Savor the Sounds Aroun
  • Taking Mindfulness to the Heart of Trauma

    Each Sunday, Shelly Tygielski can be found on a beach 40 minutes from her home in Lighthouse Point, Florida, leading a free meditation session for whoever shows up. At first, when she began in November 2015, just a few people came—and then hundreds, and then a thousand. She calls the group, now a part of her social activism, the “Sand Tribe.” A former corporate executive, Tygielski came to meditation as a way to calm herself after learning she had an eye condition that could le
  • Take These Guided Meditations Outside with You

    Meditate on The Move
    We spend so much of our time trying to get from Point A to Point B. Mindful walking meditation provides an opportunity to strengthen and focus your awareness, so you can break out of autopilot and begin to pay more attention to your movement. Whether you’re walking to work, taking the dog around the block, or just going for a stroll, this meditation encourages you to savor the journey.   A Daily Mindful Walking Practice from Mark Bertin 8:33
    Savor the Sounds Aroun
  • Personalize Your Loving-Kindness Meditation

    Many of the traditional loving-kindness phrases used in meditation (May I be happy, May I be free from suffering…) have been handed down over centuries, so it’s not surprising they can be a bit hard to connect with. For this reason, we believe that it is important to find phrases that resonate. This is especially true when we want to generate feelings of loving-kindness for ourselves: What we say must feel authentic to have impact. The aim is to find language that evokes the at
  • Bring These Guided Meditations Outside with You

    Meditate on The Move
    We spend so much of our time trying to get from Point A to Point B. Mindful walking meditation provides an opportunity to strengthen and focus your awareness, so you can break out of autopilot and begin to pay more attention to your movement. Whether you’re walking to work, taking the dog around the block, or just going for a stroll, this meditation encourages you to savor the journey.   A Daily Mindful Walking Practice from Mark Bertin 8:33
    Savor the Sounds Aroun

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