• What You Practice Grows Stronger

    While recuperating from spinal fusion surgery at the age of 17, Shauna Shapiro’s life changed: from a healthy, active young woman to one confined to a hospital bed, unable to walk.
    But she says the mental impact was more difficult—the feelings of fear and loneliness her new body inspired, not being able to do the things she used to.
    That drew her to Thailand, where she attended her first meditation retreat.
    Shapiro, now an author and professor of psychology at San
  • Do Mindful People Have a Stronger Sense of Self?

    We all experience moments of self-doubt. Maybe we’re faced with a choice that leaves us confused about what we want; a conversation where we feel inauthentic and disconnected; or a mistake that makes us question who we are deep down.
    The antidote to this internal conflict is a strong sense of self, what researchers call “self-concept clarity.” When we know who we are, we experience greater self-esteem and independence. That helps us cultivate better relationships and a sense of
  • The Healing Power of Wild Places

    On average, we spend 5 per cent of our day outside. What effect might that have on our bodies and minds? Florence Williams spent the last three years writing about our relationship to the natural world—motivated in part by her own move away from a lush natural setting: a view of the Rocky Mountains in Colorado to Washington, DC.
    We don’t all need to have a view of the Rockies from our back porch to soak in the benefits of nature. Williams says that within just five minutes of being o
  • How Mindfulness Helps You Cultivate a Teflon Mind

    One of the greatest gifts of mindfulness is that it allows us to cultivate a Teflon mind. What does that mean, and how does it relate to us since it usually refers to cookware? Normally, our mind is like Velcro. Everything sticks. It is as if those judging thoughts come wrapped in hooks and barbs and lodge themselves in our mind each time they arise. The outcome is that our judging thoughts stay firmly entrenched, taking up residence in our mental attic and making it feel cluttered and full.
    Nor
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  • Sitting with Sound Practice (Turkish)

    Becoming aware of sounds around us and experiencing them dispassionately and with curiosity​
  • Power Pause (Turkish)

    A short practice using relaxation and attention to help you pause and be aware of the present moment
  • Mindfulness of Breathing Practice (Turkish)

    A ten minute guided practice, focusing awareness on the breath
  • Mindful Movement Practice (Turkish)

    A practice which combines movement with following the breath. This introduces the idea of 'being Mindfully active' in contrast to static seated practice.
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  • Introduction to a mindfulness practice (Turkish)

    A short explanation of how to approach the exercises, and some of the benefits of Mindfulness
  • Enabling Strength and Courage Practice (Turkish)

    Generating kindness and compassion for ourselves, those we love and the wider world
  • Body Scanning (X-Ray) Practice (Turkish)

    A ten minute guided practice moving awareness around the body
  • Are You Hearing Me?

    Have you ever tried to have a conversation with somebody who wasn’t listening to you? Could you tell? Have you ever seen yourself nodding and smiling during a conversation while in your mind you were landing the space shuttle? Expertly, you might add. And do you think it was obvious you were in orbit?
    At its core, listening is really just taking time instead to experience what we’re hearing in the moment.
    Of all our communication skills, listening is the one most called upon—an
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  • Present-Moment Awareness Buffers the Effects of Daily Stress

    Daily stressors like disagreements with others, being stuck in traffic, or losing your keys can negatively impact your health and well-being. New research published in the Journal of Research in Personality shows that present-moment awareness, a key feature of mindfulness, increases stress resilience and effective coping.
    Present-moment awareness involves monitoring and attending to current experience rather than predicting future events or dwelling on the past. Studies show that an individual&r
  • How to Fight Fake News and Make the Internet Honest Again

    In the past year, viral fake news and filter bubbles have wreaked havoc, precipitating real-world events like #Brexit, #Pizzagate, and #AlternativeFacts.
    Economists with the World Economic Forum warned about this trend in their 2013 report on risks to the global economy. Viral rumors, they cautioned, could have devastating impacts as they spread across social media.
    Now, America is so divided that liberals and conservatives won’t agree on basic facts. One of the only things they will agree
  • 4 Habits that Hinder Your Relationship

    Strong emotions that arise during conflicts almost always have their origin in the past, most often in childhood, says couples’ therapist George Taylor. When we inquire within to identify the source of our reactivity, then share it with our partner, we begin to break free from old, conditioned patterns of behavior that no longer serve us or our relationship.
    The four most common strategies that most people rely on when they feel threatened are to:
    Attack
    Defend
    Pursue
    Withdraw
    Dismantling
  • The Mind Isn’t an Object, It’s a Process

    Point to your mind.
    You’re probably circling somewhere around the top of your head.
    What if someone responded to that question with: Where isn’t your mind?
    That person is Dan Siegel, UCLA psychiatry professor and author of  Mind: A Journey to the Heart of Being Human. In a recent video from Big Think, Siegel argues the mind can be in two places at once, existing within and between things. It is both within your body—in the skull—and &ldq
  • When Work Is… Meh

    Each morning billions of us wake up and head off to work. Cars start, subway cars fill, computers spin, and each of us face another day making a living. Week after week. Year after year. In the midst of this seemingly endless ritual, you might find yourself wondering, “Why am I doing this?”
    Of course, there are the obvious answers: I need to pay the bills; I gotta put food on the table. And some of us can readily identify that we also work to make a difference in the world, feel chal
  • 10 Mindfulness Practices from Powerful Women

    In honor of International Women’s Day we’ve gathered 10 mindfulness practices created by women to help you live a generous, compassionate, healthy life.Be Kind to Yourself—Right Now
    To be kind to others, you need to start with yourself.By Sharon Salzberg Can We Talk?
    Three mindfulness practices that encourage generous conversations.By Lili Powell
     A 10-Minute Meditation on Love as a Practice
    Explore this practice for building connection—a sneak peek from Mindful
  • The Art of Easing into Change

    Change is inevitable. Winter turns to spring, high school seniors become college freshmen, and college grads are transitioning into the workplace. Though it can be exciting, there is no denying that for most of us, change is hard. It requires a willingness to be uncomfortable as one adjusts to new circumstances. It asks us to venture out of our comfort zones and forces us to grapple with new and unknown situations, feelings, and environments.
    One need look no further than our current political e
  • Your Dog is Socializing You—For the Better

    My dog, Casey, is one of my favorite beings on the planet. Not only is he extremely cute, his presence calms me, makes me happy, and helps me to meet new people…especially when I take a walk with him.
    My husband and I often joke that if everyone had a dog like Casey, there simply wouldn’t be any wars—the assumption being that everyone would just get along if he were around. Now, a new study suggests that we might be onto something.
    Researchers at Central Michigan University ga
  • Meditators Have Younger Brains

    We’ve long known that normal aging is accompanied by a decrease in brain size. This decrease in brain size is due to age-related loss of connective tissue in the brain, often referred to as brain shrinkage, and affects memory, emotional regulation, and executive function. New research from the UCLA School of Medicine’s Department of Neurology shows that long-term meditators have younger brains, with higher concentrations of tissue in the brain regions most deplete
  • How Practice Affects Our Brains

    How Do We Get Better at Things?
    When we repeat an activity, like playing the violin, we strengthen the neural circuitry in the brain. You might have heard the saying that “practice is like doing a push-up for the mind.” This video from Ted Ed explores what actually happens in the brain when we go through the motions of honing a skill.
    There’s a fatty substance located in the white matter of the brain called myelin, and it serves as a “sheath&rdquo
  • When Teachers Get Mindfulness Training, Students Win

    No one would argue with the fact that teaching is stressful. Not only is the work highly challenging, teachers are also frequently underpaid, undervalued, and subject to harsh scrutiny. No wonder teacher burnout is on the rise and that many feel like leaving their profession.
    But teacher stress is not only a problem for teachers; it can also be a problem for students. Stressed teachers impact students’ stress levels through a contagion effect, and since student stress impacts learning, thi
  • A 10-Minute Meditation on Love as a Practice

    Tara Brach and her husband, meditation teacher Jonathan Foust, have developed a regular practice for keeping the lines of communication open and maintaining a deep, loving connection. They engage in the practice two mornings a week. Here’s how Tara suggests going about it.
    Practice: Keep the Lines Open
    1) Begin by sitting silently together for 10-20 minutes, as time allows.
    2) Next, take turns telling each other what you’re grateful for, what’s enlivening your heart at pre
  • The Benefit of Meditating Alone Together

    One of the persistent misrepresentations of mindfulness is that it is predominantly a solitary struggle. One thinks of the sage on the mountain, the hermit sequestered in a cave, you sitting home alone in your room, privately gazing at your navel (which is a pretty strange image if you think about it). It’s true that mindfulness meditation does involve spending time alone with your own thinking mind. In fact, a great benefit of cultivating more mindfulness, many people report, is that it h
  • The Mindful Survey: The Good Fight

    Do you believe that each of us has one true great love?How do you make up after a fight?
    “Physical contact: One of us breaks and hugs the other, and the tension washes away.”
    “Eating something.”
    “Laughing.”
    “Lotsa good lovin’.”
    “By breaking the silence.”
    “There is no making up. Life just goes on.”
    “We relax on the couch together.”
    “I used to apologize.”
    “We say sorry, then remain cold for
  • When Avoidance Rules Your Life

    Bianca feels compelled to keep her three-story house so organized, tidy, and clean that certain chairs must stand in only certain precise places; bathroom towels must be arranged and folded just so; the dishwasher must be loaded according to a strict, undeviating system; and tall glasses must be stored on the right of a kitchen cabinet, medium glasses on the left.
    Suzanne’s house, by contrast, has been so consumed by her decades of hoarding that city authorities threatened to condemn it.
    S
  • Let It Go: 11 Ways to Forgive

    When you’ve been hurt by someone, it’s not always easy to let it go. But holding on to a grudge will only make you feel worse—and not just emotionally. Resentment can cause your blood pressure to spike and trigger the release of stress chemicals that can make you physically sick. And the truth is: It doesn’t really do any good anyway. As the saying goes: “Not forgiving is like drinking poison and expecting the other person to die.”
    The paradox is, when you&rsq
  • When Meditation Feels Too Painful

    Q: I just came back from a retreat. I feel like I need to have my entire body massaged. Am I doing something wrong? How good could this be if it’s making me hurt?
    Meditation is not a “no pain, no gain” proposition. Being in a lot of pain is not a mark of doing it right. It can take some work, though, to find a position (or a few positions) that don’t lead to intense pain. Some folks sit cross-legged on a single cushion; others sit astride a tower of cushions; others perch
  • When Cancer Becomes Your Identity: A Meditation

    Dealing with cancer involves more than worry and stress about the illness itself, the treatments, and the prognosis for the future. The very real and troubling physical symptoms of disease and side effects of treatment also cause great upset and suffering. Such disturbances range from the most obvious outward marker of cancer for many patients—hair loss—to inner changes, such as an altered self-image and problems with energy levels, including profound fatigue and difficulty sleeping
  • 7 Habits of Mind to Bring to Your Next Meal or Snack

    Mindful eating is a practice which can be used every day to learn more about our actions, thoughts, feelings, and motivations in order to cultivate health and contentment. This practice is not just about what we do when we put food into our mouths (although that is a useful examination and often a wonderful experience); it is also about learning how to access our internal wisdom and to use the qualities or characteristics of mindfulness in how we approach food, our bodies, and our entire lives.
  • Want to Pursue Happiness? Embrace All of Your Emotions

    Our culture places a high value on happiness—having the best job, house, the most friends, things in general. We’re constantly in a state of grasping for something—filling ourselves up from the outside.
    And it’s totally bumming us out.
    Susan David is a psychologist at Harvard Medical School and author of Emotional Agility: Get Unstuck, Embrace Change, and Thrive in Work and Life. She says our obsession with happiness hinders our ability to do the hard work of living:
  • Find Happiness by Embracing All of Your Emotions

    Our culture places a high value on happiness—having the best job, house, the most friends, things in general. We’re constantly in a state of grasping for something—filling ourselves up from the outside.
    And it’s totally bumming us out.
    Susan David is a psychologist at Harvard Medical School and author of Emotional Agility: Get Unstuck, Embrace Change, and Thrive in Work and Life. She says our obsession with happiness hinders our ability to do the hard work of living:
  • When We Resist, We Empower the Thing We’re Fighting Against

    Mindfulness is often described as an internal resource—for healing, for navigating change, and as a compass that helps us get curious about our passions and drives.
    But when we’re clear on our core values, and they appear to be under attack, what role can our mindfulness practice play?
    Judson Brewer is Director of Research at the Center for Mindfulness at the University of Massachusetts Medical School. His forthcoming book, The Craving Mind (Yale University Press, March 2017) explore
  • Fight Back Without Empowering What You’re Fighting Against

    Mindfulness is often described as an internal resource—for healing, for navigating change, and as a compass that helps us get curious about our passions and drives.
    But when we’re clear on our core values, and they appear to be under attack, what role can our mindfulness practice play?
    Judson Brewer is Director of Research at the Center for Mindfulness at the University of Massachusetts Medical School. His forthcoming book, The Craving Mind (Yale University Press, March 2017) explore
  • How Mindfulness will Protect You From Being Replaced by a Robot

    Last week saw a gathering of over 4000 politicians, private sector leaders, policymakers, and experts for the fifth annual World Government Summit in Dubai. The speakers, who included Prime Minister of Japan Shinzo Abe, the new Secretary General of the United Nations António Guterres, and visionary entrepreneur Elon Musk, covered 114 different topics that will shape future governments. Amongst the core themes were familiar anxieties about inequality, extremism and climate change, but also
  • Can Mindfulness Help Us Navigate the Fourth Industrial Revolution?

    Last week saw a gathering of over 4000 politicians, private sector leaders, policymakers, and experts for the fifth annual World Government Summit in Dubai. The speakers, who included Prime Minister of Japan Shinzo Abe, the new Secretary General of the United Nations António Guterres, and visionary entrepreneur Elon Musk, covered 114 different topics that will shape future governments. Amongst the core themes were familiar anxieties about inequality, extremism and climate change, but also

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