The Body Scan Meditation is a central practice of mindfulness and helps us to connect with our bodies. It is particularly useful when our minds feel scattered. We can use our bodies and sensations that arise as an anchor to our present moment experience which in turn can help to calm the mind.
Try this short body scan meditation recorded by Gillian Higgins and notice how you feel. Click here to begin.
Ideal for beginners, you can take the course at your own pace with weekly videos, audio-guided meditations, lectures, hints and tips on how to practice mindfulness. Each week, a new theme is explored to explain how mindfulness can make a difference to your daily life. From feeling less stressed to having more self-compassion, from managing your inner critical voice to improving your ability to focus – to name just a few.
“Stress and anxiety are the children of attachment, they are both a form of craving that take us away from the present and into areas of imagination that steal away our peace.
Heaviness comes from hanging on tightly to emotions that were always meant to be ephemeral. We want things to last forever or we turn difficult moments into long lasting pain simply because we have not learned to let go. We have not learned that the beauty of living comes from the movement of change. Letting go does not mean that we forget and it does not mean that we give up, it just means that we are not letting our present happiness be determined by things that happened in the past or by things we wish to happen in the future.
The accomplishment of all great things in life take effort, especially when it comes to changing and healing ourselves. No one said it was going to be easy, if it was easy it would have been done already, but it will be absolutely worth it and the reward will be greater than the...
Grow without rushing
Accept help from others
Embrace the ups and downs
Letting go is a long term project
Take your time with big decisions
Throw away the idea of perfection
Gratitude supports a balanced mind
Double down on what you are good at
Stay connected to those who lift you up
Embracing flexibility helps you reach goals
Say no often, this is how you stay focused.
Next month, Everyday Mindfulness will be launching a brand new candle collection to tie in with this season's mellow fruitfulness.
The first Everyday Mindfulness candle - PRESENCE - combines earthy patchouli with cedarwood and evergreen pine needle to create a relaxing blend and promote a sense of serenity and fresh woodland strolls.
The range is made in England with 100% soy wax and fragrances that invite presence, calm and serenity.
Many people stop meditating within the first few weeks as they struggle to know whether they're 'doing it right'. In this recording from Chapter 2 of my book, Mindfulness at Work and Home, you'll learn how to overcome some of the difficulties you might encounter when you start to meditate and how to build your daily practice.
In the last week of this More Mindfulness series, we examined the seminal work of Kristen Neff in her new book, Fierce Self-Compassion: How Women Can Harness Kindness to Speak Up, Claim Their Power and Thrive.
It may feel almost counter-intuitive to think about how to be self-compassionate when you are in the middle of a crisis and just need to get through it, but Neff encourages us to think again. The way we speak to ourselves when things go wrong plays an important role in how we emerge and how we perceive the world around us.
Neff explains that “Fierce self-compassion involves “acting in the world” to alleviate suffering. It tends to involve protecting, providing for, and motivating ourselves. Sometimes we need to stand tall and say no, draw boundaries, or fight injustice. Or we may need to say yes to ourselves, to do what’s needed to be happy rather than subordinating our needs to those of others. And if we’re stuck in a bad situation or...
Whether it’s checking your email every few minutes, restlessly searching the internet for a new home you can’t afford, overeating, drinking too much, smoking or spending too long grazing on social media sites, everyone has at least two bad habits they would like to break but why is it so hard and why does willpower fail when you need it most?
In his TED talk, “A Simple Way to Break a Bad Habit”, psychiatrist Judson Brewer explains that the brain follows the pattern of ‘trigger, behaviour, reward - repeat.’ When you feel stressed, you might reach for a drink, your favourite sweets or a cigarette, which seem to make you feel better momentarily. Then you repeat the process and a habit starts to form. It’s the emotional trigger of feeling sad, bad, tired or in need which leads to the bad habit.
This week in More Mindfulness, we explored how our practice can help us to break bad habits, looking in particular at the work of Judson Brewer. Rather...
In More Mindfulness this week, the subject is stress and how mindfulness can help us to respond to it and thereby reduce its impact on our minds and bodies.
According to the National Institute of Mental Health in the US, stress is the “brain and body’s response to change, challenge, or demand. It is the body’s natural defense against danger brought on by an event or thought that makes you feel frustrated, angry, or nervous. When a stressful event occurs, the body is flooded with hormones to avoid or confront danger. This is commonly referred to as the fight-or-flight response.”
We all know that stress is an inevitable part of life. But stress itself is not the problem - it’s how we relate to it that counts.
Our stress response (‘fight, flight, freeze’) is critical to our survival. In days gone by, it might have saved us from the mouth of a sabre-toothed tiger. These days, while certain threats have disappeared, others are on the...