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Gillian Sanger

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Gillian Sanger last won the day on July 7

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  1. Lovely to hear from you Faune - and so nice to hear that you are able to bear witness to these animals. Beautiful highlights!
  2. Thanks for the reflection @JillianZ! I think it's wonderful that you're able to note that momentary judgment that arises, and I also believe this is entirely human. Sometimes it's there and sometimes it isn't. I don't think it's something we can control per se, but what we can control is the attention we give it and what we do with it when it arises. I think humour is sometimes helpful with this. Silently grinning at ourself with an energy of humour when our ego arises can help to dissolve it. I also think for many it is natural that it is more challenging to have this same open-heartedness to people who are close to us. There's probably many psychological reasons for this, but one for sure is that we often have a lot of undealt with dramas and emotions with certain people. Sometimes, it is hardest for us to be fully open with the people we are closest to - to, for instance, share ways in which we've been hurt in the past. These emotions then fester, which I think can lead to us feeling less open with some people that we really love. Just an idea
  3. I often play this song at the beginning of my personal morning yoga practice. It's a delicate blend of restorative and uplifting.
  4. That's wonderful that your work has spread through word of mouth
  5. Hi @ERB! Thanks for your comments. Is it the James Baraz quote from the most recent Mindful Musings email that you're referring to? It is indeed very settling. "Mindfulness is simply being aware of what is happening right now without wishing it were different; enjoying the pleasant without holding on when it changes (which it will); being with the unpleasant without fearing it will always be this way (which it won’t)." – James Baraz And in regards to the notions that mindfulness alone is not enough: Some examples I can think of would include being mindful of the environments we choose to be in, consciously choosing the way we talk and listen (in alignment with values like compassion and curiosity), being open to other perspectives (and finding grains of truth everywhere), and bringing more presence to our daily actions, such as brushing our teeth, eating a meal, and going for a walk. I also really like your mention of limiting tv/technology time. This is a big one for me.
  6. enhancing non-judgmental moment-to-moment awareness Hi All! Here is your weekly dose of "5 Mindful Musings", a brief list of what's helping me live a more mindful life. What I'm Watching "Joe Pera Talks You Back To Sleep". I just stumbled upon this YouTube video last week, and I can't stop thinking about it - in a good way. Joe Pera offers fascinating insights and kid-like appreciation of seemingly mundane experiences, allowing us to relax into a feeling of safety and contentment. No plot, no drama, no agenda - other than to perhaps fall asleep. We could all use a quirky friend like Joe Pera. What I'm Meditating With Big Sky Meditation, by Jack Kornfield. This helps me feel more spacious, open, and clear. Like the walls of my psyche were traded for trees, my inner critic for bells, and my thoughts for clouds. How do you feel at the end of this? A Quote I Really Like "Mindfulness is simply being aware of what is happening right now without wishing it were different; enjoying the pleasant without holding on when it changes (which it will); being with the unpleasant without fearing it will always be this way (which it won’t)." – James Baraz Something I Am Reminded Of Mindfulness alone is not enough. For 2,500 years, mindfulness has usually been taught directly alongside "clear comprehension", or sampajanna. Alongside mindfulness of our direct experience, we're also invited to notice the broader context of what is happening, in terms of: - purpose: refraining from activities irrelevant our well-being. - suitability: pursuing activities in a dignified and careful manner. - domain: maintaining sensory restraint consistent with mindfulness. - non-delusion: seeing the true nature of our experience. What's Fueling My Occasional Afternoons Blueberry Hemp Power Snacks. I'm not an affiliate for anything here. I just love these sticky little superfoods molded into bite-sized cubes. They're calorie dense, so be careful not to binge too hard. I try not to snack, but when I do, I feel good about the nutrients these offer. And, as always, please share your feedback in our Mindful Musings Community Forum. Which musing above is your favorite? What do you want more or less of? Other suggestions? Just add a post to the forum and let me know! Wishing you well, Sean Fargo Founder, Mindfulness Exercises P.S. Deal of the Week - Save 50% on all of our Mindfulness Worksheets. We've collected all of our best worksheets, added a few more, and categorized them into relevant topics like meditation, relationships, physical health, and self-discovery. I also added a few bonuses for people who want help with discovering their purpose or have trouble sleeping. Download these mindfulness worksheets before the sale expires soon. P.P.S. Cory Muscara talked about the notion of 'spiritual safety' in our recent Mindfulness Mastermind community call. When is it okay to let go of the sense of "me"? We also had an illuminating conversation about teaching mindfulness to others in a safe, non-threatening way. Check out a 2-minute snippet of our conversation here, or watch the 2-hour recording in our Mindfulness Mastermind member's area.
  7. enhancing our non-judgmental moment-to-moment awareness Hi All! Here is your weekly dose of "5 Mindful Musings", a brief list of what's helping me live a more mindful life. How I'm Finding More Clarity "The Work". Bryon Katie is a master at untangling people's judgments, including mine. She is an embodiment of fierce compassion, like an unconditional friend who gives it to you straight. The Work is her famous step-by-step process, the following of which you can do from home to find some caring perspective. Part 1: I Complain About Part 2: One Belief At A Time Part 3: Inquiry What I'm Listening To Michael Gervais' Finding Mastery interview with Bessel Van Der Kolk. Dr. Michael Gervais is a high performance psychologist who famously trained the Seattle Seahawks NFL football team in mindfulness. This specific conversation with Bessel, who is perhaps the most renowned trauma specialist in the world, offers cutting-edge insights on how we can heal our own trauma, which many of my clients have found life-changing. Something I Feel Is Underrated Finding The Missing Peace, a free downloadable eBook. The author, Ajahn Amaro, made my time as a monk more enjoyable with his down-to-earth teachings and his witty insights. I'm smiling right now just thinking about his humor and his big floppy ears. If you're looking for a complete primer on mindfulness and meditation, give his free ebook a try. I'd be curious if you think it's worth sharing. On a side note, if you want to guide meditations for others, you can get our top 8 guided meditation scripts here, all in 1 downloadable pdf. Who I'm Grateful For Tara Brach. She's one of the most popular mindfulness teachers in the world for a reason. She weaves together psychology, current events, vulnerability, humor and love into a beautiful tapestry of wisdom for our modern times. Without her, I'd probably be harder on myself. Check out a video I made with her 10 Minute Guided Meditation, the audio of which was sponsored by The New York Times. A Poem I'm Contemplating Are you worried about the world? Do you think that it needs your guidance? Don't the heavens turn by themselves? Don't sun and moon find their places? What masterminds all this? What creates all the connections? What, without any effort, makes everything happen in its time? Is there some hidden mechanism that makes life be as it is? Do things just happen to turn out exactly the way they do? Do clouds make the rain, or is it rain that makes up the clouds? What force puffs them and punctures them? The winds rise in the north, they blow now west, now east, and wander across the heavens. What, without any effort, stirs up this unfathomable joy? "Some people have an Atlas complex: they carry the world on their shoulders. They believe that if they put the world down, it couldn't carry on by itself. Worry and fear, they think, are the motivators for right action. If they saw the world as perfect, they think, they would be complacent and passive; they would just stay at home and cultivate their own gardens. But what if cultivating your own garden were the best way to help the world? What if your little backyard could, with the proper care, grow enough vegetables and fruits to feed a million people? What if your gardening inspired a thousand of your neighbors to do the same? — "But a backyard can't feed a million people." — Ah, my dear fellow, it's a metaphor. I'm not talking about physical food, or even, necessarily, physical people. Worrying about the world is a dead end. When nuclear proliferation is solved, global warming pops up. When global warming is solved, overpopulation starts looming. Then there's always the burning out of the sun, and the infinite expansion or contraction of the universe, which leaves us at zero any way you slice it. When the mind discovers what it is, we wake up from these mortal dramas as if from a dream. All possible disasters have already happened, and if a future appears, we thread it through the eye of the needle. And whether we act or don't act, voilà: miraculously, without exception, things turn out exactly the way they do." - Stephen Mitchell, The Second Book of the Tao And, as always, please share your feedback in our Mindful Musings Community Forum. Which musing above is your favorite? What do you want more or less of? Other suggestions? Just add a post to the forum and let me know! Wishing you well, Sean Fargo Founder, Mindfulness Exercises
  8. enhancing our non-judgmental moment-to-moment awareness Hi All! Here is your weekly dose of "5 Mindful Musings", a brief list of what's helping me live a more mindful life. What I'm Sensing Into The Hunger Scale. I tend to use food as a way to feel comfort, even when I'm full. Using this scale helps me to sense into my body with caring curiosity, to feel what action might seem most appropriate to take. Combining this with intermittent fasting has broadened my perspective of what hunger and cravings actually feel like. An Experience I'll Try To Make 4 Days For Online Meditation Retreat with Joseph Goldstein. July 23-26. Joseph Goldstein helped bring mindfulness practices to the U.S., helping millions of people quiet their minds and open their hearts. If you're looking for a way to go deeper during these difficult times, I encourage you to consider this unique opportunity. A Kids Book I Wish I Had When I Was Younger Listening With My Heart - A Story of Kindness & Self-Compassion. "This delightful book gets at the essence of how to help children be more self-compassionate - by teaching them to be a good friend to themselves. With beautiful illustrations, an engaging story, and a few simple self-compassion practices for children, this book is a must for anyone wanting to help children cope with their difficult emotions in a kind, connected and mindful manner." - Kristin Neff, Ph.D, author of Self-Compassion: The Proven Power of Being Kind to Yourself If I Was On A Deserted Island with 1 Mindfulness Teacher I'd choose Ajahn Sumedho. Beyond a doubt, he is the funniest and most profound teacher I've enjoyed over the past 10 years. Every time I hear one of his talks, I laugh out loud and regain heartfelt inspiration. He is a truly wonderful, unique human being. Poem I'm Re-Reading Even After All this time The Sun never says to the Earth, "You owe me." Look What happens With a love like that, It lights the whole sky. - Hafiz And, as always, please share your feedback in our Mindful Musings Community Forum. Which musing above is your favorite? What do you want more or less of? Other suggestions? Just add a post to the forum and let me know! Wishing you well, Sean Fargo Founder, Mindfulness Exercises
  9. enhancing our non-judgmental moment-to-moment awareness Hi All! Here is your weekly dose of "5 Mindful Musings", a brief list of what's helping me live a more mindful life. My Favorite Meditation Sounds Tibet - Dada Himalaya 2, by Deuter. Every few weeks or so, I play this within Spotify, especially when it's dark. I feel transported to a Himalayan cave where bowls, chimes, bells and crickets talk to one another like old friends. Can I stay present for new sounds as they unfold? This is the question I repeat as often as I remember to ask it. Highly pleasurable. Words I'm Quoting A Lot Lately "We feel what we feel." Sharon Salzberg reminds us that mindfulness is not about being happy. It’s about being present for our experience, whether it's pleasant or not. When emotions arise, we're invited to notice them without judgment. Not to cover them up, distract ourselves, or exaggerate them. It's ok to feel what you feel. Popular Meditation Whole Body Breathing. This popular practice invites us to connect with our breath and our body in a sustained, nonjudgmental way, helping us to integrate embodied mindfulness throughout more aspects of our day. My Favorite Podcast Being Well Podcast, with Dr. Rick Hanson and Forrest Hanson. Every episode is easy on the ears, practical, encouraging, and science-based. Rick and Forrest share simple exercises for 'being well' in body, heart, head and spirit. Their guests are world-class, too. Bookmark this for bite-size 'a-ha' moments of awakening. Poem I'm Re-Reading Look Around, by Mark Nepo: If you try to comprehend air before breathing it, you will die. If you try to understand love before being held, you will never feel compassion. If you insist on bringing God to others before opening your very small window of life, you will never have honest friends. If you try to teach before you learn or leave before you stay, you will lose your ability to try. No matter what anyone promises— to never feel compassion, to never have honest friends, to lose your ability to try— these are desperate ways to die. A dog loves the world through its nose. A fish through its gills. A bat through its deep sense of blindness. An eagle through its glide. And a human life through its spirit. And, as always, please give me feedback in our Mindful Musings Community Forum. Which musing above is your favorite? What do you want more or less of? Other suggestions? Let me know! Just add a post to the forum and let me know! Wishing you well, Sean Fargo Founder, Mindfulness Exercises
  10. enhancing our non-judgmental moment-to-moment awareness Hi All! Here is your weekly dose of "5 Mindful Musings", a brief list of what's helping me live a more mindful life. Mindfulness Videos I'm Excited About Mindfulness Worksheet Tutorials. This is the first of many new videos on how to use our free mindfulness worksheets. Please share your thoughts in the Comments section below the video. We will continue making them better, based on your feedback and comments. My New Favorite Drink The Ultimate Miso. Healthy, easy to make, and delicious. I put a spoonful in a cup of hot water every afternoon for a heartier alternative to tea. "... artisanally crafted by the actual family company to such a standard, that they have supplied the royal family in Japan (where miso was invented) for multiple generations." Someone I Love Joanna Macy and her Work That Reconnects. Joanna has had a profound impact on my life. She is a highly revered teacher of spirituality, ecology, and interconnectedness. For anyone wanting to help others deeply reconnect with each other and with the planet, check out her free course above. What I'm Sitting On This tall meditation cushion. I need something soft and high to sit on for hours on end, and this cushion does the trick. Very comfy for taller, bigger people who like meditating on the floor. Poem I'm Re-Reading Kindness, by Naomi Shihab Nye: Before you know what kindness really is you must lose things, feel the future dissolve in a moment like salt in a weakened broth. What you held in your hand, what you counted and carefully saved, all this must go so you know how desolate the landscape can be between the regions of kindness. How you ride and ride thinking the bus will never stop, the passengers eating maize and chicken will stare out the window forever. Before you learn the tender gravity of kindness you must travel where the Indian in a white poncho lies dead by the side of the road. You must see how this could be you, how he too was someone who journeyed through the night with plans and the simple breath that kept him alive. Before you know kindness as the deepest thing inside, you must know sorrow as the other deepest thing. You must wake up with sorrow. You must speak to it till your voice catches the thread of all sorrows and you see the size of the cloth. Then it is only kindness that makes sense anymore, only kindness that ties your shoes and sends you out into the day to gaze at bread, only kindness that raises its head from the crowd of the world to say It is I you have been looking for, and then goes with you everywhere like a shadow or a friend. And, as always, please give me feedback in our Mindful Musings Community Forum. Which musing above is your favorite? What do you want more or less of? Other suggestions? Let me know! Just add a post to the forum and let me know! Wishing you well, Sean Fargo Founder, Mindfulness Exercises
  11. Beautiful. Thanks so much! I'm on day 3 and really feeling it flowing so naturally.
  12. Hello there! Welcome to the community. Is there something specific you are trying to download? And have you found the designated downloads section yet? Once you get there, you can enter into any particular file and click 'Download this file'. Here's the link to the downloads section: https://www.mindfulnessexercises.com/community/files/ On the Mindfulness Exercises main website, there are also a ton of worksheets you can freely download. Find them here: https://mindfulnessexercises.com/free-mindfulness-worksheets/ Let me know if this helps!
  13. Beautiful offerings Rachel - thank you! Yes, even just placing a hand on our own hearts is deeply nourishing. Even if it doesn't take away the pain or suffering of our experience, its a gesture that says, 'It's okay. I'm here for you.' Similarly, something I try to practice when I get caught in streams of negative thoughts or difficult emotions, is to speak to these energy currents with care - to let them know it's okay that they are present. It makes me think of Brach's work on radical acceptance - opening our hearts to everything about our experience without judging or condemning them - and without having to act upon them.
  14. This week's question asks: How do you practice compassion? There are infinite ways to practice compassion. Some methods are inward (i.e. metta meditation) while others are tangible (i.e. listening with an open heart/mindful communication). If you have any favourite practices, let us know or share a link to what helps you to cultivate greater compassion.
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