Out of the Clouds - Waking Heart

In this guided meditation, certified teacher and Le Trente founder Anne V Mühlethaler starts with acknowledging the reality of our busy schedules while offering a complete yet condensed loving kindness practice that can be easily integrated into daily life. Yes, it's hard to fit meditation in, and yes, it's also worth the effort.The session begins with grounding breathwork—three intentional breaths in through the nose and out through the mouth—followed by setting a personal intention for the practice. Anne then guides listeners through a unique approach to metta meditation that differs from traditional sequences.Rather than starting with self-directed loving kindness, the practice begins by bringing a loved one to mind—someone with whom we share an easy, uncomplicated relationship. After sending well wishes to this person, Anne introduces a distinctive element: imagining this loved one looking back at us and offering the same phrases of loving kindness in return. This creates a beautiful reciprocal exchange that helps open the heart.From this heart-opened state of receiving love, listeners then direct the same well wishes toward themselves—"May I be well, may I be happy, may I feel peaceful, may I feel loved." Anne acknowledges that self-directed metta can feel tender and gently suggests placing hands on the heart for additional comfort and support.The meditation expands outward as we send loving kindness to all beings everywhere, using visualization to connect with the universal nature of these wishes. Anne closes by offering the merits of our practice for the benefit of all beings in all directions.This accessible practice demonstrates that even brief moments of loving kindness can cultivate profound heart opening and compassion, making it perfect for those seeking to maintain a consistent metta practice within the constraints of modern life.For monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi Hosted on Acast. See acast.com/privacy for more information.

Whether you are a seasoned host or beginner, or even an industry specialist, explore the power of empathy to help you connect to your guests' needs and power up the experience and the connection at your next gathering. Harness the power of your intention into your next meeting, or event or gathering. If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback.  And thank you  so much for listening!  For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com.  Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler For live meditations on Zoom, look up the schedule on MeetUp. and follow Anne on social media:IG: @_outoftheclouds  and @annviFor monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi Hosted on Acast. See acast.com/privacy for more information.

This is a guided Mettā meditation, also known as Loving Kindness, dedicated towards our mentors.Anne V Mühlethaler, coach and MMTCP certified mindfulness meditation teacher, starts the session by inviting us to bring an intention to mind, for clarity. Then she invites us to bring to mind a being, a person who has inspired us in some way — whether they were an official or more of an undercover mentor — who lit our path and helped us in some way. In this practice, we consider the qualities of our mentor that we want to emulate, to nurture. Then we hold this person in our mind’s eye and we repeat phrases of well-wishes. We sendLoving Kindness with gratitude directed toward this first mentor, and then toward a second. Anne closes the practice by inviting us to imagine our caring mentors sending us the same well wishes of Loving Kindness. In an energetic gratitude loop of metta, Anne invites us to direct Loving Kindness to ourselves, ending with our own mentor wish:“May I too become a beacon, radiating guidance and inspiration.  May I too be a mentor, illuminating the  path for those in need of clarity and direction, whether I support them in their personal life or in their career.”  If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback.  And thank you  so much for listening!  For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com.  Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler For live meditations on Zoom, look up the schedule on MeetUp. and follow Anne on social media:IG: @_outoftheclouds  and @annviFor monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi Hosted on Acast. See acast.com/privacy for more information.

In this guided meditation, coach and certified mindfulness meditation teacher Anne V Muhlethaler leads listeners through a transformative Loving Kindness (also known as Mettā) meditation. The practice begins with a focus on setting a meaningful intention, followed by a calming breathing exercise to help participants find presence and relaxation. Anne then guides listeners through loving-kindness wishes, starting with sending them toward themselves then extending to a loved one, then a neutral person, before turning to send the same well wishes towards a challenging individual. The meditation culminates with repeating these universal well wishes and sending them to all beings, fostering a deep sense of connection and compassion.Anne emphasises the importance of understanding one's motivation for meditation and encourages reflection on personal experiences of wellness, happiness, peace, and love. The session is enriched with a quote from the Buddha, highlighting the power of a well-trained mind. Anne concludes with expressions of gratitude, encouraging listeners to care for themselves and reflect on their practice. This meditation is a valuable tool for cultivating kindness and compassion, making it a must-listen for anyone seeking inner peace and connection.If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback.  And thank you  so much for listening!  For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com.  Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler For live meditations on Zoom, look up the schedule on MeetUp. and follow Anne on social media:IG: @_outoftheclouds  and @annviFor monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi Hosted on Acast. See acast.com/privacy for more information.

In this guided meditation, Anne V Muhlethaler, coach and certified mindfulness meditation teacher, guides listeners through a practice designed to help cultivate a sense of gratitude into our daily lives. The session begins with a grounding practice, encouraging listeners to find a comfortable position, close their eyes, and settle into the sensations of their body. By focusing on the breath and observing its qualities, Anne helps listeners connect with their nervous system, promoting a sense of calm and awareness in the present moment. The meditation progresses to heart-centred practices, where listeners are invited to visualise someone they feel grateful for and immerse themselves in the feelings of love and connection associated with that person. This is followed by reflecting on present-moment gratitude, recognising and appreciating even the mundane aspects of life that bring joy and support. The practice concludes with loving-kindness wishes, fostering a sense of well-being, peace, and self-love.The episode is beautifully encapsulated by Eckhart Tolle's quote: “It is through gratitude for the present moment that the spiritual dimension of life opens up.” Anne wraps up the meditation with encouragement to listeners to carry the feelings of gratitude throughout their day.This meditation is intended to be listened to daily, bringing forth gratitude into every day.For further information and to subscribe to our email newsletter, please visit outoftheclouds.com.May you carry the feeling of gratitude throughout your day.If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback.  And thank you  so much for listening!  For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com.  Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler For live meditations on Zoom, look up the schedule on MeetUp. and follow Anne on social media:IG: @_outoftheclouds  and @annviFor monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi Hosted on Acast. See acast.com/privacy for more information.

This guided practice was recorded live in January during Anne’s 21 Days of Mindfulness and Loving Kindness program. This meditation invites us to cultivate compassion and empathy towards someone who presents challenges in our life.Participants are encouraged to set an intention for the practice, acknowledging any difficulties or emotions that may arise. Deep breaths help centre the mind and body before focusing attention on the challenging person chosen for the practice.Through visualisation, we are guided to imagine the challenging person in our mind’s eye and silently repeat phrases of loving kindness: "May you be well, may you be happy, may you feel peaceful, may you feel loved." If visualising the challenging person is too difficult, we are encouraged to imagine them as a child or use other techniques to maintain focus.The practice of Loving Kindness offers a structured framework for cultivating compassion and empathy, fostering healing and connection even in the face of difficulty.Anne ends on a quote emphasising the transformative power of compassion, inviting us to extend loving kindness to all beings. C5J4SqmV74Epr62XT9yDIf you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback.  And thank you  so much for listening!  For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com.  Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler For live meditations on Zoom, look up the schedule on MeetUp. and follow Anne on social media:IG: @_outoftheclouds  and @annviFor monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi Hosted on Acast. See acast.com/privacy for more information.

This is a guided practice recorded during teacher Anne Muhlethaler’s 21 Days of Mindfulness and Loving Kindness program. Anne warmly invites us to embark on a journey of cultivating mindfulness. With a posture that balances alertness and relaxation, Anne encourages us to find comfort and readiness before inviting us to set an intention. Anne then gently guides us to release tension in our bodies, with a sense of ease and receptivity to the present moment, and brings our attention to converge on the breath, serving as our steadfast anchor throughout the practice. With each inhalation and exhalation, she invites us to explore the subtle sensations, whether at the nostrils, chest, or abdomen, with curiosity and interest.As thoughts naturally arise, Anne reminds us that they are not the enemy but part of our human experience. This elemental practice is all about noticing when we get distracted, letting go of the passing thoughts before guiding our awareness back to the breath, honing our capacity for mindfulness. Being present with all that arises, we use the breath as our anchor, without judging ourselves or pushing anything away from our experience. If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback.  And thank you  so much for listening!  For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com.  Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler For live meditations on Zoom, look up the schedule on MeetUp. and follow Anne on social media:IG: @_outoftheclouds  and @annviFor monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi Hosted on Acast. See acast.com/privacy for more information.

This meditation was recorded live in January, as part of a 21 Days of Mindfulness and Loving Kindness program.In it, teacher Anne Mühlethaler invites us to focus on cultivating mindfulness by observing the flow of thoughts in the mind. Through the metaphor of a mountain stream, participants are encouraged to observe their thoughts as they arise, recognising them as passing ripples in the clear water of the mind. The session guides listeners to identify the nature of their thoughts, distinguishing between those that bring happiness and those that cause disturbance. Practitioners are prompted to reflect on the truth and impact of each thought, fostering a sense of detachment and choice in how they engage with their mental content.This practice offers a reflective journey into observing and engaging with the contents of the mind, fostering greater awareness and discernment in daily life.If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback.  And thank you  so much for listening!  For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com.  Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler For live meditations on Zoom, look up the schedule on MeetUp. and follow Anne on social media:IG: @_outoftheclouds  and @annviFor monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi Hosted on Acast. See acast.com/privacy for more information.

This short practice was recorded live during Anne’s January program called 21 Days of  Mindfulness and Loving Kindness. The meditation begins with the invitation to find a comfortable seat, emphasising the importance of a supportive posture for the practice of Loving Kindness Meditation (Mettā). Whether seated or lying down, the practitioner is invited to settle into their position, find stillness and set an intention for the practice. Anne regularly prompts practitioners to reflect on their motivation and highest aspirations for their practice of mindfulness and Loving Kindness. Attention then turns towards a loved one, preferably someone with whom we have an easy relationship, with instructions to visualise them. Silent repetition of phrases expressing loving kindness follows, focusing on the well-being, happiness, peace, and feelings of love for the loved one.Throughout the meditation, we are encouraged to maintain focus on the phrases and the intended recipient, gently redirecting attention if distractions arise. The session concludes with extending loving kindness to all beings. A closing quote from the Buddha emphasises the boundless nature of loving kindness:‘Like a caring mother, holding and guarding the life of her only child, So with a boundless heart of loving kindness, hold yourself in all beings as your beloved children.’ If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback.  And thank you  so much for listening!  For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com.  Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler For live meditations on Zoom, look up the schedule on MeetUp. and follow Anne on social media:IG: @_outoftheclouds  and @annviFor monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi Hosted on Acast. See acast.com/privacy for more information.

This practice was recorded live during Anne’s program called 21 Days of Mindfulness and Loving Kindness. Anne guides participants through a transformative practice of self-compassion and compassion for others. Focusing our awareness on our moment-to-moment experience and the flow of life that is the breath, Anne starts by inviting us to rest with the waves of the inhale and exhale. We explore the quality and texture of the in-breath and out-breath, before leaning towards it with a tender curiosity. With each inhale we receive nourishment and care, allowing the breath to naturally carry qualities of kindness to every cell of our being.As the practice unfolds, we are invited to extend this compassion outward, envisioning the exhale as a flow of goodness directed towards loved ones in need of support. Through this visualisation, we tap into a vast reservoir of compassion, allowing the breath to do the work of delivering kindness from our hearts to others. This act of giving and receiving is meant to foster a deep sense of connection and empathy, reinforcing our interrelatedness to all beings.If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback.  And thank you  so much for listening!  For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com.  Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler For live meditations on Zoom, look up the schedule on MeetUp. and follow Anne on social media:IG: @_outoftheclouds  and @annviFor monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi Hosted on Acast. See acast.com/privacy for more information.

Loving Kindness meditation is known as a practice for opening the heart that helps us develop compassion. This short practice, recorded live in January 2024, invites us to explore the practice of Mettā towards a benefactor. How it works: we silently repeat a set of phrases of well-wishing, like mantras laden with positive intentions, while we visualise someone in our life.You may wonder who is a benefactor in your life. Here we mean someone who has shown you care,  inspired you, or looked after you. It can be someone close to you or someone you don’t know, such as a distant figure that somehow has brought good into your life. Overall, choose someone who brings a smile to your face when you think of them.As Anne invites us to concentrate on our benefactor, she reminds us that the juice of the practice is in the combined power of our concentration meeting the intentions contained in the phrases.Anne ends with a quote by Thich Nhat Hanh that says: ‘Only your compassion and your loving kindness are invincible and without limits.’ If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback.  And thank you  so much for listening!  For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com.  Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler For live meditations on Zoom, look up the schedule on MeetUp. and follow Anne on social media:IG: @_outoftheclouds  and @annviFor monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi Hosted on Acast. See acast.com/privacy for more information.

Meditation teacher Anne Mühlethaler guides us into a mindfulness of the body practice, where we explore the points in the body that are in contact with the floor and the surface upon which we are seated. We are invited to find a posture that invites a sense of aliveness, energy as well as a feeling of relaxation. Then, noticing the quality of the support at each touch point, we learn to rest our attention to examine and be with the sensations that may be present in the body. As with other mindfulness of the body practices, we try to remain with the body as best we can, exploring this realm of pure sensations, without letting our mind wander off. But when it does (which it will), we gently come back to rest our awareness on the sensations, as they come and go. If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback.  And thank you  so much for listening!  For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com.  Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler For live meditations on Zoom, look up the schedule on MeetUp. and follow Anne on social media:IG: @_outoftheclouds  and @annviFor monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi Hosted on Acast. See acast.com/privacy for more information.

This short guided meditation was recorded live in January as the first of a 21 day course on Mindfulness and Loving Kindness.When we do the body scan in meditation, often our mind will default to try and visualise the areas of the body that we are guided to explore. Teacher Anne Muhlethaler here invites us to use our attention like a sensorial flashlight, in this short 15 minute body scan. Placing the power of our awareness on the sensations, whether external or arising from within, we are guided to examine and stay with our moment-to-moment experience. If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback.  And thank you  so much for listening!  For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com.  Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler For live meditations on Zoom, look up the schedule on MeetUp. and follow Anne on social media:IG: @_outoftheclouds  and @annviFor monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi Hosted on Acast. See acast.com/privacy for more information.

In this 12-minute guided meditation, teacher Anne Mühlethaler invites us to first explore the touchpoints of the body, making them the anchor for this mindfulness of the body practice.  While we keep our attention focused within the body — on the hands, or the sit bones or the feet against the ground — we may feel a multitude of sensations. We are also invited to note what sensations may arise, careful not to narrate the experience but instead concentrating on the felt sense of what is occurring in the body. Anne notes that fluctuation is the only thing that is truly permanent. So we learn to rest our attention, and yet our attention is continuously moved and pulled by the river of the moment-to-moment sensations. In practising mindfulness of the body, we become intimate with the movements of aliveness within and, as best we can, we rest our awareness on the changing experience. If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback.  And thank you  so much for listening!  For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com.  Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler For live meditations on Zoom, look up the schedule on MeetUp. and follow Anne on social media:IG: @_outoftheclouds  and @annviFor monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi Hosted on Acast. See acast.com/privacy for more information.

This is the first in a series of guided practices to teach new and curious beginners the meditation called Mettā, or Loving Kindness. Mindfulness and Meditation teacher Anne Mühlethaler has chosen to develop a short course to help newcomers to meditation trial this lesser-known yet powerful ancient Buddhist practice. Mettā is said to be a practice of cultivating unconditional love as well as positive energy towards oneself, others, and the world at large, by putting our attention on psycho-active phrases like well-wishes. Because it’s often hard to find more time in our day to add yet another thing to do, this series features short meditations. Each new step will build onto what’s been explored in the previous lesson, and the goal is to get us to start with five minutes a day. The most important thing is to start! The entire course will be available shortly on Insight Timer, you can follow Anne’s teacher page to find out more. This first episode starts with an introduction to Mettā, to its benefits, the mechanics, so to speak, and Anne shares some recent academic findings about the minimum effort required to start feeling said benefits in our lives. Now surprise, surprise, the first recipient of loving kindness is yourself. So for this lesson, we concentrate on ourselves. For any questions, queries, and support, please contact Anne.***If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback. And thank you  so much for listening! For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com. Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethalerFor live meditations on Zoom, look up the schedule on MeetUp or Luma and follow Anne on social media:IG: @_outoftheclouds  and @annviIf you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback.  And thank you  so much for listening!  For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com.  Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler For live meditations on Zoom, look up the schedule on MeetUp. and follow Anne on social media:IG: @_outoftheclouds  and @annviFor monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi Hosted on Acast. See acast.com/privacy for more information.

You’ve heard Anne discuss Mettā and Mindfulness here. But what are their benefits? Do they offer different results? Should you pick one over the other?In this episode, Anne shares her takeaways from a lecture she heard by renowned teacher Sharon Salzberg on these very questions.The short answer: Although Mettā and Mindfulness are designed differently, both forms of meditation have the benefit of bringing us a sense of centering and the ability to become more sensitive.Listen to hear Anne reveal more of Ms Salzberg’s perspective — including how you can sense when the meditation has started ‘working’.***If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback. And thank you  so much for listening! For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com. Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethalerFor live meditations on Zoom, look up the schedule on MeetUp or Lumaand follow Anne on social media:IG: @_outoftheclouds  and @annviIf you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback.  And thank you  so much for listening!  For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com.  Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler For live meditations on Zoom, look up the schedule on MeetUp. and follow Anne on social media:IG: @_outoftheclouds  and @annviFor monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi Hosted on Acast. See acast.com/privacy for more information.

We are born in this strange lifestyle that we rarely admit to experiencing: we sort of live with someone else, an ever-present inner roommate, that is oftentimes the greatest source of distress, anxiety and discomfort in our lives. Have you ever considered what could be done to make it a better relationship? Or, let’s say, to create a better living environment in your own mind?Meditation mindfulness teacher Anne Muhlethaler leads us in a guided visualisation first to imagine our ideal home where we can feel at ease, then to observe the presence of a roommate that shadows our every move. Once we can see how the invading being disrupts the peace and calm of our home, Anne guides us to reflect on our relationship with our inner roommate — that constant narrator in our lives — and consider how it can be improved. ***If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback. And thank you  so much for listening! For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com. Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethalerFor live meditations on Zoom, look up the schedule on MeetUp or Lumaand follow Anne on social media:IG: @_outoftheclouds  and @annviIf you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback.  And thank you  so much for listening!  For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com.  Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler For live meditations on Zoom, look up the schedule on MeetUp. and follow Anne on social media:IG: @_outoftheclouds  and @annviFor monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi Hosted on Acast. See acast.com/privacy for more information.

Khyentse Rinpoche, the Tibetan teacher, wrote, "Mind creates both samsara and nirvana. Yet there's nothing much to it. It's just thoughts."Maybe one of the biggest hindrances to meditation is what is referred to as the waterfall effect. As soon as we close our eyes, with the idea that we will somehow find some peace and quiet, we realise that we can’t stop thinking. We feel like we are drowned under the torrent of thoughts coming down on us. Faced with this onslaught, we open our eyes, and at the first chance we have, we'll tell our friends: “Meditation? Oh it’s not for me. I absolutely cannot meditate, I have way too many thoughts.” In this guided meditation, Anne Mühlethaler offers a metaphorical journey where we get to observe the mind with the mind, where we approach the contents of our mindstream from another angle. Becoming mindful of our thoughts is subtle, and not easy, but it is also revolutionary. As soon as we start to become an observer of the thoughts coming in and out of our mindstream, we gain perspective — starting with this big a-ha: we are not our thoughts. As Anne explains, we’ll come into contact with the fact that while some of our thoughts are brilliant, others are not so useful, some harmful, others reruns (recurring constantly) or are even fake news. In this practice, using the metaphor of a river, we first settle and ground through feeling the sensations in the body before looking at the contents of our mindstream. We learn to notice the thoughts that are supportive, and we practise lovingly letting go of those that aren’t so useful. And using that muscle of mindfulness, we discern that we are the clear nature of the observer, seeing all that moves through the stream, but no longer identifying with it.  ***If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback. And thank you  so much for listening! For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com. Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethalerFor live meditations on Zoom, look up the schedule on MeetUp or Lumaand follow Anne on social media:IG: @_outoftheclouds  and @annviIf you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback.  And thank you  so much for listening!  For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com.  Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler For live meditations on Zoom, look up the schedule on MeetUp. and follow Anne on social media:IG: @_outoftheclouds  and @annviFor monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi Hosted on Acast. See acast.com/privacy for more information.

A short and sweet meditation where we are invited to connect with the breath and the sensations in the body, to cultivate a sense of grounding and quieten the mind. We often tighten the body without noticing, and in this meditation mindfulness teacher Anne Muhlethaler (@annvi and @_outoftheclouds) invites us to find release, softening and a relaxed presence. And while the body settles, so does the mind. Once grounded, Anne guides us to notice what arises with a gentle awareness, whether it be stirrings, itches and tingles, memories, future thinking, all that is occuring in the mind and body. Resting as an observer of our experience, we explore it with a gentle awareness, being with, but not identifying with, the aliveness that arises and dissipates, moment by moment. Not pushing any of the experience away, the aim of this meditation is to explore how we can find a sense of calm and stillness, steadily, all the while being present with any and all sensations, thoughts and feelings, and not getting carried away. In closing Anne reads a quote from Deepak Chopra: ‘In the midst of movement and chaos, keep stillness inside of you.’***If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback. And thank you  so much for listening! For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com. Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethalerFor live meditations on Zoom, look up the schedule on MeetUp or Lumaand follow Anne on social media:IG: @_outoftheclouds  and @annviIf you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback.  And thank you  so much for listening!  For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com.  Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler For live meditations on Zoom, look up the schedule on MeetUp. and follow Anne on social media:IG: @_outoftheclouds  and @annviFor monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi Hosted on Acast. See acast.com/privacy for more information.

In this guided meditation, Anne introduces us to the practice first, and starts with an explanation of neuroplasticity and the negativity bias.When Anne was studying to become a mindfulness and compassion teacher with MMTCP (Mindfulness Meditation Teacher Certification Program with Tara Brach and Jack Kornfield), she had the opportunity to discover the work of Dr Rick Hanson, PhD, a specialist in positive neuroplasticity. The practice Anne leads us through is directly inspired from his lessons on the ‘negativity bias’.First, about the bias:Did you know that we have a natural propensity as human beings to remember the bad over the good? That’s right, this is an evolutionary strategy — a default that was installed over millennia so that we would remember what was dangerous, uncomfortable or unpleasant, to avoid it in the future and, therefore, keep us safe and alive. What was meant originally to protect us from a bear or tiger is still alive and well in us, despite the fact that most of the time, we don’t have the need for this default negative bias mode.And yet there it is. As Dr Hanson coined it, our brains are ‘Teflon for the good and velcro for the bad.’The practices of compassion, loving kindness, and this meditation’s blend called ‘warming the heart’ are tools that invite us to remember and cultivate the feelings, the sensations, and the memories of feeling love, connection and caring for loved ones. These practices, over time, will bring us back to a more balanced and equanimous view of our experiences.So this meditation will invite you to focus on creating positive neuroplasticity, deliberately trying to make a positive change by meditating, visualising and bringing a felt sense of a loving, caring heart. The experience is enriched by connecting into the body and repeating the Loving Kindness phrases. Anne ends with this personal question: Why is it important to you to connect to love and kindness?With gratitude to Dr Rick Hanson and the neuroscientists who contributed to the field of positive neuroplasticity.***If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback. And thank you  so much for listening! For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com. Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethalerFor live meditations on Zoom, look up the schedule on MeetUp or Lumaand follow Anne on social media:IG: @_outoftheclouds  and @annviIf you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback.  And thank you  so much for listening!  For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com.  Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler For live meditations on Zoom, look up the schedule on MeetUp. and follow Anne on social media:IG: @_outoftheclouds  and @annviFor monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi Hosted on Acast. See acast.com/privacy for more information.