Accompanying meditions for Mindfulness for Health by Vidyamala Burch and Danny Penman

The Body Scan Meditation

Sense your heart, mind and body in a deeper way than you do when you're going about your day. As you explore this different dimension, you might notice there are all kinds of feelings beneath the surface. As you sit quietly, let yourself sense your connection with the earth, a grounding as if you have energetic roots that grow into the earth that are steady, deep and connected. Feel the whole energy field of the body with a loving awareness that has no judgment but is kind and curious.

Visit www.jackkornfield.com​​ for meditations, articles & other materials.

Steady Heart Meditation — Jack Kornfield

For private, authorised listening only - not to be shared with anyone else or published elsewhere in any format without explicit permission.

Mastered audio track.

(c) Megan Spencer 2022. All rights reserved.

Megan Spencer's Album

Chapter 02_The Sudden Storm

Since the previous episode of Gut Feeling, "Enjoyment Aficionado" Oliver Budack has moved from Berlin back to Australia, specifically to the McLaren Vale wine region in South Australia, also known as "God’s country".

Living and working in a region of one of the world’s “great wine capitals”, he's met and befriended some incredibly talented winemakers. Matt Walker-Brown is one of them.

In this episode, Oliver invites Matt over to taste three wines: two reds from Matt's Seven Dials label (The Seer and The Ancestor, wines with extraordinary stories both), and a Pet Nat which Matt made in collaboration with Phil Tabor under the Lo Bo May label.

Matt has a brilliant mind, especially when it comes to wine. He's also a great storyteller. His credo for wine making is "people, place and purpose". 

Matt has a fascinating ‘less is more’ approach to wine making with knowledge worth bottling, as you'll hear - especially when the discussion turns to low intervention and natural wine making.

It’s an amazing and at times moving conversation... You're invited to listen.

--

TASTING NOTES: In the interview, Matt refers to "Sarah" at Mollydooker Wines: Sarah Marquis, Mollydooker's CEO, owner and chief winemaker.

More about Lo Bo May: “Lo Bo May was born in Blewitt Springs through the relationship with Phil Tabor (winery owner) and Matt Walker-Brown (small batch wine maker). Their shared appreciation of sustainability and innovative winemaking ideas, led to the creation of Lo Bo May.”

“After many hours over ferments and hand bottling, they slowly put flesh on the bones of their idea, 2022 the ‘Pet Nat’ and the ‘Blewitt Springs Nouveau’.” (Source: Lo Bo May website.) It was made with Phil’s fruit, at his winery and bottled there too.

SUPPORT: If this story raises any issues for you, phone support is available at Lifeline on 13 11 14, or Griefline on 1800 845 745.

--

Credits:
Guest: Matt Walker-Brown www.sevendialswines.com.au
Presented by Oliver Budack https://oliverbudack.com
Produced by Megan Spencer https://themeganspencer.com
Music themes by Oliver Budack and Megan Spencer
(c) Enjoyment Aficionado Oliver Budack (c) 2023 All rights reserved.

Huge thanks to Matt Walker-Brown for his generous interview!

Learn more about Matt Walker-Brown and Seven Dials Wines at www.sevendialswines.com.au

Like the Seven Dials Facebook page:
www.facebook.com/sevendialswines

More about Blewitt Springs Wine Co. at
https://blewittspringswineco.com.au

More about Lo Bo May Wines Pet Nat at
lobomaywines.com/product/lo-bo-may-pet-nat-2022

Read more about Luke Hunter's art at
https://lobomaywines.com/local-artist-luke-hunter-designs-for-lo-bo-may-wines

Read Samantha Payne's article 'Natural Wine Is Dead' at
https://www.gourmettraveller.com.au/amp/news/drinks-news/natural-wine-20982

Read Oliver's wine blog at
https://oliverbudack.com/blog

Like what you heard? Get in touch: enjoy@oliverbudack.com

EP04 | Gut Feeling | Matt Walker-Brown | The Art of Wine

Pain, suffering and stress can be intolerable - but it doesn't have to be this way.

Mindfulness for Health reveals a series of simple practices that you can incorporate into your daily life to relieve chronic pain and the suffering and stress of illness. Clinical trials show that mindfulness is at least as effective as the most commonly prescribed painkillers such as Tramadol and codeine. A recent study published in the Journal of Neuroscience demonstrated that it is more effective than morphine. Mindfulness can also significantly reduce the anxiety, depression, irritability, exhaustion and insomnia that can arise from chronic pain and illness.
This new book shares the secrets of the Mindfulness-based approaches to pain and illness therapy, developed by Vidyamala Burch at the Breathworks centre in Manchester and which has its roots in the groundbreaking work of pioneer Jon Kabat-Zinn from the University of Massachusetts Medical Centre in the US. The Breathworks Centre and its affiliates around the world have helped thousands of people cope with pain, illness and stress. Its pioneering approach is praised by Professor Mark Williams of Oxford University, Jon Kabat-Zinn and Professor Lance McCracken of King's College London.
The eight-week programme at the heart of this book takes just 10-20 minutes per day. It is particularly effective for the biggest causes of pain - back problems, arthritis, migraine and diabetes but works equally well for cancer (and its associated chemotherapy), heart disease, fibromyalgia, celiac disease, lupus, chronic fatigue syndrome, IBS, labour pain and even tinnitus. You will be surprised by how quickly your suffering melts away, leaving you able to live life to the full again.

Breathing Anchor meditation

Meditation from the book 'Mindfulness for Women' by Vidyamala Burch and Claire Irvin. This meditation accompanies Chapter 4 ‘Calm Your Body’. It is a Body Scan with an Emphasis on the Breath.


Mindfulness for Women Track 1 Breath-based Body Scan

Jack’s timeless wisdom leads the way as he responds to a handful of questions concerning some of the common struggles encountered on the human plane.

How can we be present with difficult situations without indulging the emotions? The problem often lies more in the narratives we tell about ourselves and others that perpetuate the suffering. We must be willing to allow the energies of life to rise and fall as they do, all the while expanding our capacity to feel without necessarily believing the storyline, which is often biased and untrue to begin with. In learning to be with our emotions we are better able to respond from a place of wisdom rather than an expectation of how it should be.

Taking time to recognize the distinction between wise and unskillful desire is a practical and effective method for addressing the root causes for much of our suffering. Through examining our impulses, we gain the perspective necessary to determine if the associated actions will ultimately increase our joy or our sorrow.

Jack reminds us that we don’t need to get rid of anything, we just have to remember who we really are and operate from that deeper self. The seeds we plant in the garden of the heart are not separate from us in their origin or their blossoming.

Jack Kornfield – Heart Wisdom - Ep. 46 - The Stories We Tell

This is a 25 minute Body Scan Mindfulness Meditation practice. It is suitable for people who are both beginners to meditation as well as for those who have some experience already. This meditation is excellent as a way of reconnecting with your body and to help ground yourself and regain a sense of mental and emotional wellbeing.

www.dorset-mindfulness.co.uk

ABC Body Scan Mindfulness Meditation 25 Minutes

Minimal, calming sleep music with soft synths and Delta wave binaural beats.  Imagine you have your very own spaceship.  You pass by shimmering stars as you move slowly across beautiful distant galaxies.  This music was designed to help slow down the restless mind (improve sleep and encourage deeper relaxation). http://www.readsrecordings.com

Drifting Into Sleep Delta Wave

Apple Music

Drifting Into Sleep | Delta Wave Binaural Beats | Relaxing Space Music

Co-commissioned by Australian War Memorial and the Australian Government Department of Veterans’ Affairs.  The Diggers’ Requiem was developed by Christopher Latham with the assistance of Peggy Polias & Ellie Cumming.

Incorporating Nigel Westlake’s The Glass Soldier commissioned by Don Farrands in memory of his grandfather Nelson H. Ferguson, in honour of his contribution to art and his virtuous life.

Orchestral score - April 2018 version - for performance in Amiens, April 2018

Overture: dedicated to all military and civilian victims of war Elena Kats-Chernin, The Silent Field *

Movement 1: REQUIEM AETERNAM, for Fromelles George Frideric Handel, “Dead March” from Saul *

Movement 2: KYRIE, for Pozières Frederick Septimus Kelly, The Somme Lament * (written October 28th 1916, two weeks before his death in the Somme)

Movement 3: TUBA MIRUM, for Bapaume Nigel Westlake/Alex Lithgow, Entering Bapaume †

Movement 4: LACRIMOSA, for Bullecourt Elena Kats-Chernin, The Fields of Bullecourt

Movement 5: VIRTUS ET CONSTANTIA, for the WWI Palestine Campaign Richard Mills, The Charge of Beersheba

Movement 6: DIES IRAE, the Third Battle of Ypres Nigel Westlake, The Age of Destruction †

Movement 7: SANCTUS FOR ICARUS, The Fall of Aces Nigel Westlake, Wooden Birds Fly Over the Valley of the Somme †

Movement 8: BENEDICTUS, Protecting Amiens Nigel Westlake, Symphonies of Glass and Stone †

Movement 9: LIBERA ME, for Villers-Bretonneux Nigel Westlake, I Was Blinded - But Now I See †

[Movement 10 omitted in April 2018 version]

Movement 11: PIE JESU, the Liberation of Péronne Graeme Koehne, 
Pie Jesu: Prayer of Saint Joan of Arc

Movement 12: LUX AETERNA & IN PARADISUM, for Bellenglise and Montbrehain – the piercing of the Hindenburg Line Ross Edwards, Eternal Light (incorporating WW1 Pipe Master John Grant’s Lament 
for the Pipers Lost in the Great War)

Encore Christopher Latham, Pie Jesu II: Prayer for Peace

(† from The Glass Soldier) (*arranged by Christopher Latham)

Orchestra
2 Flutes (1st & 2nd doubling on Piccolo)
2 Oboes (2nd doubling on Cor Anglais)
2 Clarinets in B flat (st1 doubling on Clarinet in A, Clarinet in E flat; 2nd doubling on Bass Clarinet)
2 Bassoons (2nd doubling on Contrabassoon)
4 Horns in F
3 Trumpets in C
2 Trombones
Bass Trombone
Tuba
Timpani
Percussion (4 players):
2 Concert Bass Drums, Piatti, Suspended Cymbals (& Double Bass bow), Crotales (2 Octaves), Triangle, Thundersheet, Wind Machine, 2 Snare Drums, Xylophone, Tam Tam, 4 Tom Toms (Large to Small), Wind Gong, 2 Air Raid Sirens (Mid Range & Low), Tubular Bells, Marimba, Vibraphone, Glockenspiel, Mounted Splash Cymbal, Glass Chimes, Metal Chimes, Woodblock, 3 Temple Blocks, Tenor Drum, Large Anvil.
2 Suspended Empty Shell Casings (or similar “Junk Metal”), to be played by Solo Trumpet and Accordion in Movement 6
Harp
SOLOISTS
1. Trumpet in C (also Piccolo Trumpet, Flugelhorn), also doubles on Suspended Empty Shell Casing in Movement 6
2. Accordion (amplified), also doubles on Suspended Empty Shell Casing in Movement 6
3. Piano (doubling on Celeste)
4. Soprano (amplified)
5. Mezzo-Soprano (amplified)
6. Bagpipes

SATB Choir (Audience to also sing in Encore)

Violin I (Solo Violin I line in Encore)
Violin II
Viola
Cello (Solo Cello line in Movement 7)
Double Bass

Pre-recorded material (for Movement 12)

The Diggers' Requiem

MKH20 Omni pair
Rode Blimp
Sound Devices SD633
24b 48K

South Australia

7 Minutes Of Sunrise At Tarcoonyinna Creek 5.30am Dec 5 2018

Hey there - I make radio and podcasts and have been making sound professionally my entire working life. I'm also  a freelance media arts professional and a mindfulness meditation teacher.

This is my selected Radio Portfolio and Podcast Feed.

Here you'll find episodes (and excerpts of) the podcasts I've made to date, plus a selection of radio interviews I've done over the years, including:
• Audio features for Virtual War Memorial Australia
Oral histories for the Virtual War Memorial Australia
• Commissioned audio features  for the Shrine of Remembrance, Melbourne
• From A Whisper to A Bang! (6 x one-hour episodes) for the Australian War Memorial
• Auspicious Plastic (14 x 20 - 30-minute episodes)
• Three Wicked Women (6 x one-hour episodes + the individual stories)
• Gut Feeling (3 x 20 - 30-minute episodes)
• Gang of Film (1 x one-hour episode)
• Deep Storytelling (1 x one-hour episode)
• Plus commissioned audio content for small businesses and orgs.

You can also enjoy a range of radio I've made over the years from my time working as a  presenter at ABC Local Radio in Australia (2008 - 2013), as film critic and arts reporter for the national triple j radio network (1998 - 2007), plus as a freelance correspondent for ABC radio in Berlin (2015-2017).

Please feel free to subscribe to my podcasts on iTunes: http://bit.ly/2EPC4cI

The ABC radio tracks contained in this stream are listen-only, non-downloadable and may not be re-broadcast. This feed is strictly for the purposes of personal listening and non-commercial use. Thanks for listening!

Chapter 02_The Sudden Storm

Megan Spencer

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