Claim OwnershipJust Sit: The Mindful15 Guided Meditations
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Copyright © 2017 - 2018 Monica Tomm
Description
Just Sit by Mindful15 helps you manage stress in fifteen minutes or less per day. Our guided meditations, breathing exercises, and mindfulness practices help you build a full stress management toolkit. Whereas the Mindful15 Podcast offers complete mindfulness lessons, Just Sit offers just the pared-down guided exercises. There’s no new-age mysticism or religious overtones here, either. Just practical, accessible ways to handle anxiety, stress and other emotions. This podcast is for anyone who thinks they don’t have time to meditate or practice stress relief. Let us show you that you DO have time and you CAN get relief.
31 Episodes
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Episode 72 - I have a feeling that some will look at today’s episode title and scoff. They’ll think, “I already know how to meditate.” I hope you’ll give this episode just a little time, though. I believe it’s worthwhile to review basics now and again, because over time, it’s easy to become rigid about how to practice correctly, and this rigidity can get in the way or practicing successfully.
1Episode 69 - When we set goals, we often look ahead to the finish line. We determine what we want to achieve and give ourselves a deadline by which we should achieve it. For example, your goal might be, “I want to establish a meditation habit by the end of this month.” Sometimes, we don’t even give ourselves a deadline in the future. We just expect ourselves to enact the behaviour immediately, e.g., “I am going to meditate every day.” When we fail to achieve our goal by the deadline, chances are good we’ll give up.
Episode 66 - In last week’s episode, I gave you some tips for boosting your willpower so you could reach your meditation goal, or any self-improvement goal for that matter. Today, I want to describe a method that takes willpower out of the equation altogether.
Episode 65 - It’s time to begin crafting your new year’s resolutions. Or, maybe you don’t ever make them. Today’s episode, however, is not specifically about new year’s resolutions. It’s about reaching your self-improvement goals at any time of the year. Of course, on Mindful15, I make the assumption that your goals involve meditation, but the discussion here can be applied to any kind of goal setting initiative.
Episode 64 - Do you ever have trouble sleeping? Do you find yourself lying in bed with thoughts of the day churning in your mind? A mindful evening routine can help calm your mind and improve your sleep quality.
Episode 63 - If you’re like me, the minute you force yourself out of bed your mind begins to race with thoughts about the day. Not just any thoughts. My mind goes right into problem-solving mode, imagining all the things that will come up to challenge me during the day and preparing to do battle against them. It’s not the most peaceful way to start the day, but there’s a reason why it happens.
Episode 60 (Part 1 of the Meditation Misconceptions series) - Monkey mind is a common metaphor for the wildly busy thoughts we sometimes experience during meditation. If your meditation practice is still young, you may find yourself struggling to calm your thoughts, but there’s something mature meditators know that you don’t: Monkey mind is not a problem to be solved.
Episode 59 - I have a friend who loved to slip into daydreams while meditating. She told her meditation teacher that she noticed she was being distracted by daydreams, but chose to keep daydreaming because it was so pleasant. The teacher said that was well and good if my friend intended to strengthen her daydreaming skills, but didn’t help much if she intended to build meditation skills.
Episode 57 (Part 2 of the Acceptance series) - The UN Intergovernmental Panel on Climate Change recently released a report recommending an attempt to limit warming to 1.5℃ instead of the previously recommended 2℃. The mainstream media have presented this report in a startling way, reporting that we have only 12 years to limit warming before the effects are too large to manage. My concern with this reporting is I see it generating depression, anxiety, fear and overwhelm and, as a consequence, many are concluding that there’s no hope.
Episode 54 - Am I doing this right? I don’t think I’m capable of meditating. I can’t calm my mind. Maybe this isn’t worth the effort -- It’s natural for beginners to have some doubts about their meditation practice. Even seasoned meditators can experience periods of self-doubt.
Episode 52 - Establishing a steady meditation habit is often the most challenging part of meditation. Until the habit is well established, it’s common to experience days when you just don’t feel like meditating. Today I’m going to give you simple method for getting past this common obstacle.
Episode 49 - So, it’s not like I go around broadcasting to one and all that I’m a meditation teacher, but whenever the topic comes up in conversation, there’s a good chance that someone will say to me, “yeah, I should meditate, but [insert excuse here].” What about you? Do you think you should meditate more?
Episode 48 - When was the last time you went a full day without checking email, texts, or social media? Can’t remember such a day? How ‘bout an hour? When was the last time you went a full hour without accessing your digital devices? Is that even possible?
Episode 47 - When we were first married, my husband and I went camping, because it was the only holiday we could afford. Now, we camp because spending time outdoors is relaxing and refreshing. Our recent camping trip in the fabulous Canadian Rocky Mountains inspired this week’s episode about the power of forest bathing and the rejuvenation that comes from spending time in nature. You’ll notice I’ve included a few pics from the trip. They’re hazy because of the smoke from the forest fires burning in British Columbia. I hope you’re all staying safe out there!
Episode 46 (Part 3 of the Retreat! series) - This is the final episode in our Retreat series. Two weeks ago, I explained what goes on at meditation retreats and showed you how to find one. [Find this at mindful15.com/retreat] Last week, I shared my very first retreat experience, and gave you a heads up on how to behave. [This episode is at mindful15.com/behave.] Today, I’m going to give you some tips for creating your own self-directed retreat.
Episode 45 (Part 2 of the Retreat! series) - Last week, I tried to convince you to try a mindfulness retreat. I described what happens on retreat and provided resources for locating them. I know, however, that retreats may sound intimidating for some of you. Today, I’m going to describe how you should behave on retreat and I’ll tell you about my first retreat experience. Hopefully, this will boost your confidence. Next week, I’ll give you some ideas for hosting a self-directed retreat, if you’re unable to get away from home.
Episode 44 (Part 1 of the Retreat! series) - Vacation time is a perfect time to deepen your mindfulness practice. When you’re moving at a slower pace and perhaps have a little more time on your hands, you might choose to add a second meditation session, sit a bit longer, or add walking meditation to your regular sitting practice. There are a lot of options. One of my favourites is to go on retreat.
Episode 41 (Part 2 of the Guided vs Silent series) - Last week, I addressed the question, Is silent meditation better than guided meditation? This week, I’m going to discuss strategies you can use to transition to silent meditation.
Episode 40 (Part 1 of the Guided vs Silent series) - Have you ever wondered whether silent meditation is better than guided meditation? This is the first question I’ll address, today, in our new Guided vs Silent Series.
Episode 39 - Because our brains are attuned to potential threats, we are primed to focus on negative experiences and the emotions they arouse. It’s good, then, to know how to focus on positive events that generate positive emotions.
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