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Gillian Sanger

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Everything posted by Gillian Sanger

  1. Hi Candice! Welcome the community and thank you for your introduction. I see from your posts you have started the 100 day mindfulness challenge. This challenge will introduce you to a variety of techniques and offer many questions for reflection. I look forward to reading more from you as you move through the challenge. With gratitude, Gillian
  2. This week's question asks: What action can you take today in service of your wellbeing? Take a moment to pause, to close your eyes, and to tune into how you are feeling today, in this moment - physically, mentally, and emotionally. Consider what action you can take today that would be in service of the needs of mind, body, and heart. What action would that be?
  3. Thank you both for sharing your experience and for engaging in this topic. It is a difficult topic, one that many people feel resistant towards, but I feel it is so important given the times we find ourselves in. I have many concerns about the direction we are heading in as a collective, but I think this concern could use greater acceptance from me. I think I fear 'acceptance' because though I know it does not equate with passivity, I worry that I won't take heart-driven action if I am too accepting of where we are as a species on this planet. I think acceptance would help me to stop arguing with the reality of things and become more productive and more thoughtful about what actions I wish to take based on the present reality.
  4. Hi Abby, Thank you for your honesty. I can sense your frustration with the practice and I understand it if you have heard or felt that mindfulness is meant to be a solution or a means of erasing anxiety. The truth is that mindfulness does not erase anxiety - or any other difficult emotion for that matter. It helps us to shift our relationship to it, to sit with it, to be with it. Because this is not easy to do, the benefits of mindfulness can take some time to experience. And, as Rick mentioned, it may not be the best approach for everyone. Each human being needs something different to help them navigate life, and this can also change from moment to moment, year to year. All in all, I find a holistic approach has worked best for me. I personally have practiced mindfulness, others forms of meditation, yoga, psychotherapy, hypnosis, journaling, and breathwork (and I'm sure other techniques) to help me navigate feelings of depression and anxiety over the years. Have you found any other types of practices or therapeutic modalities helpful for you?
  5. Hi Abby, Welcome to the community! My thoughts on your questions: What it takes to be 'happy' is complex and I don't have any clear answer for you on this. However, I think that happiness entails much more than 1-hour daily practice. For example, it depends also on community, belonging, what's happening in our lives, if we are living in alignment with our highest truth, and so forth. Furthermore, one hour of formal meditation does not change how mindfully and lovingly we are showing up for the other 23 hours in a day. Practice needs to eventually encompass all aspects of our existence, which can be difficult and take some time. Additionally, 1 hour daily practice can look very different for different people, so in this way there is no formula for happiness. I hope this helps!
  6. Very insightful Eve. I'm glad you were able to take something beautiful away from that experience!
  7. Thank you for sharing this Mike. I am so sorry to hear that you had to experience that growing up. It is great to hear and know that you have a framework for recognizing the impact this has had on you - even if shifting out of "protector" mode is sometimes difficult despite being in a different environment now in adulthood. We are all works in progress. I feel called to mention a book I am reading that has been HUGELY beneficial for me in recognizing the various aspects of self inside of me. It's called The Undefended Self by Susan Thesenga. Really insightful - it's led to a lot of 'aha!' moments. It is also interesting you mention "parts work" because just yesterday, that is exactly what I worked on with a practitioner I am working with. Very insightful work!
  8. Hey Faune, Nice to hear from you as well! I've heard a lot of people say they've started tapping recently. How have you found it? See my above post for more of my thoughts on the inner protector. Wishing you well!
  9. Hi Mike! Nice to see your name come up in the community. I resonate with this notion of the "protector", and in fact, it echoes something that one of my favourite authors talks about. I remember encountering the concept first in Bill Plotkin's book Nature and the Human Soul. I have the book in front of me as I wanted to find a quote, but it's a long book and I can't locate it. However, a quick Google search led me to this: subpersonalities (“subs”): The sometimes hidden fragments of our human psyches — such as our Victim, Rebel, Critic, Tyrant, Addict, or Shadow — each of which attempts to protect us from further injury using childhood survival strategies. Also known as our inner protectors, our subs are constellations of feelings, images, and behaviors that operate more or less independently from one another and often independently of our conscious selves (Egos). Subpersonalities form in childhood, with the enduring purpose of protecting us from physical, psychological, and social harm. Often they succeed, but in the process they invariably create a great variety of other problems — for others as well as ourselves. Our subs are the source or instigators of what Western psychology understands to be our psychological symptoms and illnesses. https://www.animas.org/glossary-to-language-of-soul-canyon/#subpersonalities One thing I've started to do as a result of working with (and training in) a modality called Depth Hypnosis is to identify the different sides of myself that are present at the same time. For example, the inner child, the adult self, and the higher self. Then I ask if the adult or higher self has anything it wants to share with the child within me (specifically when there is something I am resisting, fearing, reacting to, etc.). At the same time as I say this, I know how pervasive the voice of the inner protector can be, and so it is difficult to recognize when it is present. I've started to do this mainly with the strong emotions and reactions, trusting that the voice will start to lessen its hold overtime. Let me know if anything I've said resonates with you.
  10. I shared this poem in another corner of the community, but as I came across this thread once again, I wanted to post a link to it here as well (along with an excerpt). This poem arrived at the door of my mind at the perfect time just the other week: Awakening Now by Danna Faulds Excerpt: "Do you value your reasons for staying small more than the light shining through the open door? Forgive yourself. Now is the only time you have to be whole. Now is the sole moment that exists to live in the light of your true Self. Perfection is not a prerequisite for anything but pain. Please, oh please, don’t continue to believe in your disbelief. This is the day of your awakening." https://www.mindfulnessassociation.net/words-of-wonder/awakening-now/
  11. Wonderful to read, David! Keep us posted on how it goes.
  12. Hi Dianne! Thank you for the lovely introduction. It is wonderful to read that you wish to help others with fibromyalgia. There is certainly a need for more mindfulness and when you have unique experience that could positively impact others, it's a wonderful calling to follow. I'm Gillian, by the way - the community moderator. If you have any questions about Mindfulness Exercises, teacher training, or the community itself, let me know I live in Sweden, so my experience of the pandemic has been a bit different than most. Sweden never went into lockdown, but at the same time, I've felt the weight of this pandemic through news and media. Also, I am from Canada, so travelling home to see my family has been difficult; that is probably the greatest tangible way in which I've been impacted. I look forward to learning more about your work, experience, and insights. Welcome!
  13. Hey Narmadha, Is this the article you're referring to? https://mindfulnessexercises.com/6-mindful-breathing-exercises/ There is no right or wrong place to start, but I think the three mindful breaths is a good introduction for beginners.
  14. It could definitely be a blend of reasons as to why you experience discomfort when belly breathing. Something to pay close, loving attention to indeed
  15. Your thoughts, questions, and requests for insight are always welcome! I posed the questions because I thought there was something there - something in the tension between wanting to give up the practice and simultaneously not wanting to. One thing I'll say is that your practice can shift throughout your life. One hour is indeed a long daily practice, but you can stay true to mindfulness by exploring shorter formal practice and bringing more informal mindfulness into your life. So perhaps there is something in you that is calling you to explore mindfulness in a new way. Just a thought Happy to have you here.
  16. This week's question asks: Where could I cultivate increased openness and/or acceptance? Think about any situation, person, group, or activity in your life that could use more openness and/or acceptance from you. Tell us about this, along with insight into how you think you might be able to cultivate greater openness.
  17. Thank you for the updates Becky! And I love the mindful walking used when watering the plants. Plants are incredible and it's very soothing and inspiring to open our full attention to them. A note on belly breathing - I sometimes experience discomfort breathing into my stomach as well. I find it easier when resting on my back, so sometimes I'll spend some time lying down while belly breathing.
  18. Absolutely, Narmadha. You can use the challenge as it best serves you.
  19. Glad to hear you are noticing improvements, Narmadha!
  20. Hi David, Welcome to our community and thank you for your open and honest sharing. Since you've just arrived here, I'm wondering - is there some part of you that doesn't want to give up mindfulness practice? What support specifically would you like from this community? If there is some part of you that doesn't want to stop meditating, what part of you is that? I'll start with those questions and we can take it from there Wishing you well, Gillian
  21. Hi Eve, Thank you for sharing this and I'm so sorry to hear you ended up getting covid. Was this recently? Have you recovered? Let us know how you're doing now.
  22. Hi Becky, Happy to see you've joined the challenge and thank you for sharing your reflections here! I look forward to reading more as you journey through this. Also - great to hear that the practice helped you to switch from multi-tasking to single-tasking
  23. Here are Sean's 5 mindful musings for the week: 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 Am Trying To Practice 6 Practices To Build Resilience & Mental Strength. Thank goodness for neuroscience! It's really helpful to know what actually helps rewire our brains and nervous system for more strength and resiliency. These 6 simple practices are all shown to be clinically effective - and they're actually quite pleasant, interesting and supportive ways to help us get back up on our horses. Something Valuable I Learned How Self-Compassion Works In The Body: 1. Lower sympathetic arousal (salivary alpha-amylase, interleukin-6). Less fear. 2. Increased parasympathetic activity - greater vagally-mediated heart-rate variability (self-soothing). More safety. 3. VMPFC activation (executive function) and amygdala downregulation correlates with trait self-compassion. Better emotion regulation. (Chris Germer shared this recently as part of our Mindfulness Teacher Certification Program. A free graphic for this is provided below.) Mindfulness Exercises I Just Shared Freely The Power of Loving Kindness & How to Cultivate It In this comprehensive guide on the power of loving kindness, we will explore: - What Is A Loving Kindness Meditation? - Examples of Loving Kindness Phrases - The Benefits of Loving Kindness Meditation - How to Cultivate Loving Kindness: A Loving Kindness Script - 7 Mindfulness Exercises for Compassion A Meditation I Recommend Beginner's Body Scan Meditation. This is one of the most sought after mindfulness exercises in the world. This how-to guide from Mindful Magazine is a nice way to discover the basics. A Poem I Love "There is a community of the spirit. Join it, and feel the delight of walking in the noisy street and being the noise. Drink all your passion and be a disgrace. Close both eyes to see with the other eye. Open your hands if you want to be held. Consider what you have been doing. Why do you stay with such a mean-spirited and dangerous partner? For the security of having food. Admit it. Here is a better arrangement. Give up this life, and get a hundred new lives. Sit down in this circle. Quit acting like a wolf, and feel the shepherd's love filling you. At night, your beloved wanders. Do not take painkillers. Tonight, no consolations. And do not eat. Close your mouth against food. Taste the lover's mouth in yours. You moan, But she left me. He left me. Twenty more will come. Be empty of worrying. Think of who created thought. Why do you stay in prison when the door is so wide open? Move outside the tangle of fear-thinking. Live in silence. Flow down and down in always widening rings of being." - Rumi Share your thoughts in our Mindfulness Community. Subscribe to our YouTube channel for more free mindfulness trainings. Wishing you safety, health, happiness and ease, http://mindfulnessexercises.imgus11.com/public/559db4a0e82734e0f7184ada257149ab.png Sean Fargo - Founder, Mindfulness Exercises - Former Buddhist Monk of 2 Years - Instructor for the mindfulness program developed at Google - Lead teacher for The Mindfulness Teacher Training Program P.S. - Join our Mindfulness Teacher Training Program to participate in our upcoming Zoom trainings with: Susan Kaiser Greenland: How To Teach Mindfulness To Kids (Today at 1pm PST) Dr. Gabor Maté: Compassionate Inquiry (October 13th)
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