In his groundbreaking research, Judson Brewer explains how mindfulness can help us to get ‘up close and personal’ with our bad habits and how this approach can help us to break them.
To watch his TED Talk entitled “A Simple Way To Break a Bad Habit, click here.
In his article, Train Your Brain To Break Bad Habits, Elisha Goldstein explores how mindfulness can help us to get curious about our triggers and how to observe, rather than react to compulsions. Click here to read more.
To listen to a podcast on “Hack Your Brain’s Habit Loops” with Judson Brewer, click here.
When we start to meditate, there are many challenges. One of the greatest difficulties is finding the time to meditate, even if it's just for 5 or 10 minutes a day. Dr. Jon Kabat Zinn asks us to practice as though our lives depend upon it, such is the importance of the benefits of a regular mindfulness practice. Spending just a few minutes every day engaging our mindful way of being can make all the difference. Short pauses during the day create space to help us decide how to respond to situations, rather than react, perhaps out of old habits or entrenched ways of being..
This week, perhaps try using sound as an anchor to the present moment. Here’s a link to my 6-minute Tibetan Singing Bowl meditation on Insight Timer which invites the mind to focus on resonance and tone, calming the residual chatter.
For further reading, this selection of great articles and video clips will help you to keep your practice going over the next few weeks:
In Mental Health Awareness Week, the theme of “Mindfulness at Home” is conflict. How can mindfulness help us to respond, rather then knee-jerk react when confronted with a tricky situation? Can ‘taking a moment for ourselves’ really mean the difference between a robust argument and an ugly row?
To further the discussion, here is this week’s edit from Mindful:
10 Steps for Mindful Conflict Resolution by Whitney Stewart
Don’t Just Play Nice by Michael Carroll
Five Common Work Challenges Mindfulness Can Improve by Jeremy Hunter
The Daily Practice this week is from Elaine Smookler’s article, Being Gentle With Your Feelings in Lockdown
To join next week’s session, register your place by clicking here.
We can make our minds so like still water that beings gather about us, that they may see, it may be, their own images, and so live for a moment with a clearer, perhaps even with a fiercer life because of our quiet.
In Mindfulness at Work and Home, I describe resilience as that which “prevents you from disappearing down a black hole, folding in and giving up when things go wrong. It moves you from passive to active. From victim to warrior – or somewhere in-between. Resilience is the grit that helps you to get up and carry on in the hope that things will get better. It’s the capacity to adjust positively to difficult life circumstances.”
The good news is that more than five decades of research show that resilience is highly trainable. Moreover, the practice of mindfulness impacts resilience as it helps us to find a place of calm within ourselves and to be more in touch with our motivations and intentions. In short, mindfulness helps us to pause, step back, reflect, shift perspectives, create options, and choose wisely.
This week, if you would like to read more about mindfulness and resilience, follow the links below.
The theme of this week’s “Mindfulness at Home” session is self-compassion. To read more about the practice and the seminal research work of Dr Kristen Neff, see the links below.
Dr Kristen Neff
To find out more about the work of Dr Kristen Neff, click here.
The Transformative Effects of Mindful Self-Compasion by Neff and Garner. Click here.
Self-compassion practices to Deepen Your Resilience by Linda Graham. Click here.
To follow a Loving-Kindness meditation, click here.
Mindfulness at Work and Home
To find out more about “Mindfulness at Work and Home” published by RedDoor Press last year, click here.
Image courtesy of Alisa Anton at Unsplash
On Tuesday 5th May, I will be looking at the interplay between mindfulness and self-compassion. What does it mean to be kind to ourselves and how can this help us in our daily lives?
To reserve a space, simply register here:
I look forward to seeing you there!
Recognising and taming the inner critical voice is not an easy task - cultivating mindfulness however can help.
To find out more about this subject, here are some reading suggestions and a guided meditation to get your started.
Article: “Living With, and Loving, Your Imperfect Life”
In a recent article entitled "Living With, and Loving, Your Imperfect Life", Mark Bertin explains the inner critical voice, the impact it can have on daily life and how mindfulness meditation can help us to gain space to respond, rather than knee-jerk react to challenges that arise:
"The Inner Critic is a particularly draining mental pattern. Like a playground tyrant, it’s an unrelenting heckler. It insults and judges mostly without reason—You’re not good enough. You should have done X or Y but definitely not Z again. Why do you bother? You’ll never get it right.
That voice is not about improvement, making amends, or fixing what needs...
In this week’s Mindfulness at Home Zoom session, I will be speaking about how mindfulness can improve our ability to focus and make better decisions. Here are some useful links to explore further:
Meditation Leads to Better Decision Making by the Mindful Team: http://www.mindful.org/meditation-leads-to-better-decision-making/
Three Ways to Focus the Wandering Mind by Daniel Goldman: https://www.mindful.org/three-ways-to-focus-the-wandering-mind/
This week’s guided meditation is ‘Arising Sounds and Thoughts’ which you can access here: https://www.practicalmeditation.co.uk/podcasts/2018/10/2/arising-sounds-and-thoughts-meditation
This week’s poem is The Orange by Wendy Cope:
At lunchtime I bought a huge orange—
The size of it made us all laugh.
I peeled it and shared it with Robert and Dave—
They got quarters and I had a half.
And that orange, it made me so happy,
As ordinary things often do
Just lately. The shopping. A walk in the park.