Psychologists use a version of this meditation to help people with their addictions, including our technology addictions. The idea is the faster we are at noticing our urges, the less likely we will be to helplessly act on them, and thus the more quickly they can pass, allowing us to reset. 
 
It is extremely hard to reset fully. As with everything about mind, body, and behavior, we are talking about a continuum. We can get better and better at dis-embedding from an urge, but we’re still going to miss some of them, and catch others late. And even with the ones we do catch, the feeling of wanting to act on them can linger for a long while, sometimes causing us to act out all over again as soon as we lose mindfulness. 
 
All of which is fine. Forty percent better, 20 percent better, even 10 percent better—that’s still better. As someone with lifelong impulse control issues, I can definitely say that meditation has reduced my ratio of high-risk behaviors, to say nothing of my blurting-out-stupid-shit-at-dinner-parties ratio.
 
From the book Meditation for Fidgety Skeptics, coauthored with Dan Harris and Carlye Adler. The book's dozen or so other meditations can be found on the 10% Happier app. Enjoy!
 
Jeff
For more free meditations, see www.jeffwarren.org

Resources:

Meditation for Fidgety Skeptics : http://jeffwarren.org/books/meditation-fidgety-skeptics/
10% Happier app: http://www.10percenthappier.com/

Mindfulness of Urges

I enjoy recording meditations in studio, but I prefer doing it live, in the company of actual human beings. There’s an immediacy in these situations that can’t be reproduced. Like this meditation for example, guided in a moving car, with my highly stressed-out pal Dan Harris as meditating subject. 
 
This particular technique expands on an earlier meditation [https://soundcloud.com/jeff-warren-5/catch-thinking-in-the-act], exploring the experiential components of thinking as they may present from moment to moment: the imagery, the inner talk, the subtle tensions and body tugs (another important component, emotional body sensations, will be addressed in a forthcoming meditation). This practice is a good example of an empowering meditative principle we can call "divide and conquer." Stress and overwhelm often show up as indistinct blobs of feeling-thinking-tension. Insofar as all this stays blobby and indistinct, then it owns us. But if we can begin to tease apart the various components with our attention, then we may find we can dramatically lessen their collective impact. In this sense, mindfulness is about agency and sanity. It is another meditative superpower.
 
Much gratitude to my teacher, Shinzen Young, who first taught me to deconstruct my despotic inner system. Now it’s all rainbows, peace doves, and old reruns of my favorite 80s TV show, Manimal.
 
Jeff
For more free meditations, see www.jeffwarren.org

Resources:

Dan Harris: https://www.10percenthappier.com/mindfulness-meditation-the-basics/
Shinzen Young: https://www.shinzen.org/
Manimal: https://www.youtube.com/watch?v=Ugb_TIpPoWA

Mindfulness of Thinking - Part 2

“RAIN” is a well-known meditation acronym that stands for Recognize, Accept, Investigate and Non-Identify. It’s a helpful way to explore – and sometimes process – any sensation, thought, or emotion, even the hard ones. I led this practice at a Monday night Consciousness Explorers Club (CEC) meeting in Toronto, sometime in 2017. It ends with a loving-kindness practice. 

A longer description of the rationale and effects of this practice can be found in a short version of this meditation, here [https://soundcloud.com/jeff-warren-5/mindfulness-of-emotions-rain]. For now, the most important thing to say about working with challenging emotions is: pace yourself. That means first find a home-base in your experience that you’re comfortable with – maybe a grounding or neutral sensation like sound, or the breath, or the feeling of the floor under your seat or feet. Then, if you’re feeling up for it, you can begin to explore, RAIN-style. I recommend doing so gradually, swinging into the sensation for a bit -  opening, feeling, investigating – and then swinging back to home base. If at any time things get too intense, you can always back off and choose a more neutral sensation, or you can stop meditating altogether. I’ve written more about how to work safely and intelligently with challenging emotions in the CEC’s free guide to community practice.

Jeff
For more free meditations, see www.jeffwarren.org

Resources :

CEC free guide to community practice: http://cecmeditate.com/activation-kit/

Mindfulness of Emotions - RAIN - Long

10% Happier asked me to write this meditation for Apple employees. They took my script and recorded it in the voice of the iPhone. Personally, I think the voice should be slowed down by a third, to make it more hypnotic and meditative. The meditation “object” here is the sound of silence, the “space between commands.” If you do the practice, really try to direct your attention in this vague direction: the ambient hum of space, the thick absence of silence itself.

Resources:

10% Happier: http://www.10percenthappier.com/

Space Between Commands

Something a bit different. I created this meditation for kids, aged 5 – 10. It is a meditation designed for kids, not adults, complete with cool sound effects and animated vocals and continuous appeals to the imagination. The idea of Calmland is to help kids move from hyperactive agitation to a more relaxed and self-regulated state. Should they wish to! They may not; it’s their choice. Calmland is a companion to Colourland, which helps them move in the other direction.

This track is one of many I’ve created with my friend Kirsten Chase at  Kid Evolve.  Our plan is to build an app to teach kids mindfulness and other social-emotional skills. Children’s minds are enormously powerful and open to suggestion; in many ways, they have the capacity to guide their own development and healing.

Resources:

Kid Evolve: http://www.kidevolve.com/creative-mind-journeys/

Calmland

It's just one minute of compassion for the children suffering and lost in the current ICE immigration system. It's a collective moment to breath, take pause together. Will you join us?

#MettaMinute Meditation Three with Sharon Salzberg

This conversation was livestreamed from the Dominican House of Studies in Washington, D.C., as part of the Thomistic Institute's Quarantine Lecture series.

For more information on the Quarantine Lectures and to subscribe, visit us online: thomisticinstitute.org/quarantine-lectures.

Our Lady's Sword: The Holy Rosary and the Battle for Salvation | Fr. John Langlois, O.P.

Recorded by Hannah Bullock. "17 June 2020, 4.30am."

Eden Project - dawn chorus

Mission Daily Report  1 SEP 2020

Sala De Redação - 05/10/2020

EP 833 Book Review เพราะแบบนี้ลูกค้าถึงอยากกลับมาอีกครั้ง

ใครทำธุรกิจอยากแนะนำให้ลองอ่านหนังสือเล่มนี้ครับ หนังสือเขียนเกี่ยวกับการทำให้ลูกค้ากลับมาซื้อสินค้าหรือใช้บริการซ้ำ ด้วยเทคนิคที่ไม่ได้ยากเกินกว่าที่จะทำตาม และไม่ได้ใช้ต้นทุนอะไรมากมาย ผมนำมา Review ไว้ใน Episode นี้ด้วยครับ

EP 833 Book Review เพราะแบบนี้ลูกค้าถึงอยากกลับมาอีกครั้ง

Jeff Warren is a writer and meditation teacher. He is the co-author of The New York Times bestselling Meditation for Fidgety Skeptics, author of The Head Trip - a travel guide to sleeping, dreaming and waking - and founder of The Consciousness Explorers Club, a nonprofit meditation adventure group based in Toronto.

Space Between Commands

Jeff Warren

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