Set up a rock-solid daily meditation habit!

April 29, 2016

blogOur 14 Day Mindfulness Meditation Challenge (May 1-14) is an introductory 14 day meditation event. It is an opportunity to experience the benefits that come from setting up a rock-solid daily meditation habit. We’ll be exploring the practice of mindfulness.

Signing up for this 14-day event gives you access to:

  • Daily emails with practice suggestions
  • Four guided meditations
  • Support, encouragement, and connecting with like-minded people in our online community

This event is suitable for people of all levels of experience, including complete beginners.

Register today to begin the daily habit!

Exploring the quality of mudita, or joyful appreciation (May 1-28)

April 29, 2016

newsfullLiving With Appreciation: Exploring the Joy of Gratitude begins Sunday, May 1st!

Living with gratitude and appreciation has been shown in studies to be one of the most important factors in creating happiness and well-being. The more we are capable of living gratefully and appreciatively, the more we feel a sense of our lives being blessed.

Signing up for this event gives you access to:

  • 28 daily emails with practice suggestions
  • Access to five guided meditations, from 10 to 26 minutes in length
  • Support and encouragement in a welcoming online community

This event is suitable for people of all levels of experience, including complete beginners.

Click here for more information or to register!

How to improve your attention span through meditation

April 26, 2016

girl dressed as superheroYour ability to stick with something varies from activity to activity. For example, when playing Scrabble or a computer game, or watching a movie, you no doubt have thoughts about unrelated things, but you keep coming back to the activity. But in other things, like meditation, you find it more difficult to stay focused, and may even give up.

This all suggests that “attention span” is a question of how you relate to distraction, rather than some intrinsic quality of the mind.

The difference is often to do with rewards: in Scrabble, you naturally get a reward when you’ve completed a word and score points. That gives you a little dopamine hit—not just when you … Read more »

To motivate yourself to meditate, choose to be pleased about the fact of meditating

April 20, 2016

Sport shoes on trail walking in mountains, outdoors activityAlthough I’ve been meditating for over 30 years, I have to confess (and have done so often) that for most of that time my regularity was erratic. It’s only the last few years that I’ve been a rock-solid daily meditator. Unfortunately I don’t think any advice I was given (or gave, in classes I taught!) on meditating daily was of any use at all, and I had to figure out my motivation for myself.

Maybe that’s true for all of us, although it seems a lot of people have found my “I meditate every day” mantra useful.

A friend wrote to me and talked about a “good” meditation he’d had, and contrasted it … Read more »

The core skill of meditation is showing up

April 19, 2016

bodhipaksa quote: core skill of meditationOne of the biggest myths about meditation is that it involves experiencing blissful or “spiritual” states of mind. It doesn’t. It’s about experiencing and accepting the very ordinary states that present themselves to us, and working with them, gently and kindly.

Now it is possible to experience beautiful, calm, joyful states of mind in meditation. There are delineated lists of these, complete with traditional accounts of the various factors that constitute those experiences. Those traditional lists correspond closely to the actual experience of contemporary meditators of many spiritual traditions—not just Buddhism. They’re real. They’re attainable.

But if we think that this is what meditation essentially is, then we probably won’t meditate, because most of the … Read more »

You have the right to remain silent…

April 16, 2016

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The above photograph has apparently been going viral in the last few days. I’ve seen it described as “Canadian police meditating before starting their day,” and also seen doubt being cast upon its authenticity, which isn’t surprising considering how much fake news circulates on the web these days.

The photograph is genuine, and the police officers are Canadian, but the description “meditating before starting their day” is potentially misleading since it suggests that this is a regular part of the police day in Canada.

The photograph is actually one of many taken at the West End Buddhist Temple and Meditation Centre in Mississauga, Ontario, as a a guest lecture to police officers of Peel Region … Read more »

Adorable! A dog and his human “namaste” each other

April 15, 2016

namaste dog

This animated gif of a dog saluting his human is just beautiful. Technically neither of them is doing a “namaste” since that’s a verbal greeting—hence the scare quotes in the subject line of this post. They’re performing the añjali mudrā, which is the respectful putting together of hands, accompanied by a bow. Just thought you’d want to know :)

How to create calmness by observing thoughtspace and feelingspace

April 9, 2016

fiammaI was teaching a class the other night and after a guided meditation one woman said she’d found it hard because lots of thoughts came up, and she’d get absorbed in them. Then she had to keep letting go of the thoughts and returning to the breathing. Of course I reassured her that that’s absolutely normal. In fact, noticing that we’ve been caught up in the mind’s stories and returning to our present-moment experience (whether of the breathing or something else) is what meditation is about.

Once you accept that fact, you’re less likely to think of yourself as being a “bad meditator” or to think that your meditation practice isn’t going well just … Read more »

Why you should ditch self-esteem for self-compassion

March 29, 2016

close up of an african american baby hand in mother's handIn the field of education it’s common to assume that self-esteem and academic performance are closely linked, and that if you want to maximize students’ potential you need to boost their self-esteem.

Its also common to hear that bullies are people with low self-esteem, and that if you want them to be more respectful of others then their self-esteem needs to be boosted.

Most of this received wisdom has been shown to be highly questionable, or even untrue. It seems that people who do well academically have high self-esteem as a result—not the other way around.
And I’m sure almost every student can think of times they were convinced they were going to fail an … Read more »

Our latest meditation CD: How to Stop Beating Yourself Up!

March 25, 2016
If you like my articles,  please click here to check out my books,  guided meditation CDs, and MP3s.

Wildmind’s newest guided meditation CD (and MP3) has just been published and it’s all about self compassion.

Most of us are far too hard on ourselves. We doubt our own worthiness. We talk to ourselves unkindly and often sacrifice our own well-being in order to “get things done.” Often we fear that if we stop criticizing ourselves we’ll cease to perform well.

Paradoxically, though, it’s people who lack self compassion who are more prone to stress and burnout, while self-compassionate individuals are more emotionally resilient, better able to face challenges, and overall more effective.

Self-compassion can be learned. It arises from developing four skills:

  • Mindful awareness, which helps us to recognize our mental
Read more »