Pain is part of life, suffering is optional . Cultivating equanimity in the face of difficulties

Working With Difficulties

Sample tracks from Sharon Salzberg's, "Real Happiness: The Power of Meditation"

Body Scan Meditation

The most basic truths we forget, and one is this: if we don't love ourselves, we can't love life. In the most basic way, attending to and embracing our inner life reveals the nature of reality. This talk looks at the genesis of self-aversions and several pathways that open us to the loving presence that is our source. (from 2015 IMCW Spring Retreat)

Loving Yourself Into Freedom - TaraBrach (retreat talk)

Body Scan – Guided Meditation (15 mins)– Lucy Schwabe

Our 'inner critics' can often be merciless with their negative judgements, blaming and labelling, which can be disconnecting and overwhelming.  This meditation offers a way of interpreting our inner critics, with compassionate understanding and empathy to reveal the underlying needs wanting.
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Self Compassion & Inner Critic Meditation; Connecting With Needs

RAIN meditation by Tara Brach

Also available for free download at http://palousemindfulness.com/disks/RAIN.html

RAIN Meditation

This 30 minute Yoga Nidra takes you through your subtle body and guides you through a journey through the different ways we experience love energetically, and, from the awakening of the development of the individual will through to union with the divine.

yoga nidra - prana body - Uma Neave (Spender)

This guided meditation will help you recover from heart break and ache.  It will help heal any lower emotions that you still carry from a previous relationship and is a supportive tool to come back to your loving truth.

VANYA SILVERTEN's Album

Healing Heart Meditation

Did you know you have a hundred million neurons (also called nerve cells or brain cells) in your intestines? The gut is now being referred to by many scientists as the gut-brain. Your heart, in addition to its other functions, also acts as a heart-brain. It’s made up of about 40,000 neurons, all of which can sense, feel, learn and remember. 
 
Yep, that’s right. We have three brains communicating together at any one point in time – The more official names are- the  and you is is you and you (head), the cardiac brain (heart), and the enteric brain (gut). Each organ has complex neuro-networks and is able to store and process information, and each has the capacity for neuroplasticity.

Many ancient wisdom teachings have put great emphasis on checking into one’s own innate intelligence, speaking about following the wisdom of the heart and gut feelings. In recent years technology and neuroscience have finally advanced enough to prove these wisdom teachings to be correct so we now know for sure... our bodies have not one, but three brains. Each of which have different ways of ‘knowing’.

Here is how you can use the intelligence wisdom and intuition of your three brains to make better decisions and stay more in touch with what really matters.

How To Practice The ‘Head-Heart-Gut’ Check In 

We make a lot of decisions every day and these decisions are what determine the direction and quality of our lives. Some are little. Some are completely life altering. All of them matter as you steer the course of your life at each little juncture.

Any time you’re at a decision point you can use this mini meditation to respond (and not react)  to what is arising with with wisdom and intelligence, making more mindful choices leading to a fuller happier more authentic life.

Step 1: Take three deep slow conscious breaths as a way of gathering your awareness to the present moment.

Step 2: Take a deep slow breath as you take your attention to the head and notice what kinds of thoughts are present in relation to the current situation. 

Step 3: Drop awareness down to the heart area as you take another deep slow breath. Take a moment to attend to what values you have in this situation, what you care about and what your deepest intention is. 

Step 4: Drop awareness down into the gut. As you take another breath, acknowledge any hunches, intuitions or emotions that are present.

Step 5: Collect all this Information and take another breath in and out as you mentally ask yourself the question “what shall I do now?” Listen for the answer.

The ‘Head-Heart-Gut’ Check In can be done in just seven breaths. This powerful, simple mini meditation will help you connect to your whole self in the moments when you need it the most. 

Why not give it a try today (and let me know how you go on the facebook page!)

May it be an ally and a support to you in your moments of decision today and beyond

Warmly, 

Melli O’Brien

The Head-Heart-Gut Check In: A One Minute Meditation for Making Wise Choices

Here is a meditation you can use for overcoming negative thinking. This is one of many meditations I have recorded for the Meditation Studio app (my favourite meditation app) – you can find more of their high quality meditations here: https://apple.co/2BAFphK

The Head-Heart-Gut Check In: A One Minute Meditation for Making Wise Choices

MrsMindfulness