You know about Mindfulness, but do you know WHY Mindfulness? Mindfulness is very popular right now and it helps to know what the basis is for Mindfulness Meditation. In this lecture, I explain the Seven Foundational Attitudes of Mindfulness + 1.

7 Foundational Attitudes Of Mindfulness

Tuning in to other people with mindfulness means letting go of the instant labels our mind creates to categorize others. Actively removing those judgments and offering a statement of loving-kindness creates compassion.

Removing Labels

This meditation works with where you are right now. If you have stress, anxiety, chronic pain or illness, or are not quite feeling well for any reason, you can still meditate with that there.

Acceptance of How Things Are

This meditation helps you create a natural space in your mind to relax your body and relieve stress. You can listen to it often to really solidify the image in your mind so it's there whenever you feel stressed or overwhelmed allowing you to carry that calm all day.

Create A Mindful Oasis

This is a guided meditation to teach you to watch your thoughts go by without getting caught up in the emotions. I walk you through sitting on the side of the stream, putting your thoughts on leaves to watch them float by. This way, you’re not overtaken or overwhelmed with the intensity. It is a strong reminder that you are not your thoughts, and you do not have to engage with every one of them.

Watching Your Thoughts Float By

Here we focus on the breath while allowing our thoughts and emotions to exist without engaging with them. This gives us a mental breath...a space to relax, even on the toughest days.

Calm, Clarity, And Confidence Meditation

Wouldn't you love to get into a car and drive away from anxiety and depression? Well, that's what we do here. Each time you listen to this, you get better at leaving negative thoughts and feelings on the side of the road.

Driving Away From Anxiety And Depression

When we lay down to sleep all of the thoughts we ignored all day can come roaring back, sometimes with megaphones. This is a guided meditation with an appreciation for your life to help you relax, take a non-judgmental view of your life while relaxing your body and mind.

Sleep Appreciation Meditation

Gratitude meditation is reflecting on the people and things in our lives we’re grateful for. It’s a feeling of appreciation for family or friend, a beloved pet, or your favorite book/movie/vacation spot.

Gratitude for Yourself and Others

Using a sentence or two to keep your focus during meditation can help set aside the extra thoughts you do not want to be focusing on during meditation. This practice teaches two phrases you can use at any time.

May My Mind Be At Ease

This meditation uses breath and body scan practice to help you relax and fall asleep. It can be repeated whenever needed.

Bedtime Mindfulness

Whether you have anxiety, are feeling overwhelmed or burned out, you need a mental breath. Each break from the stress helps improve your focus, concentration, and memory. This includes helping you set aside worries and concerns before bed.

Take A Mental Breath

This meditation walks you through connecting and re-connecting with breath allowing you to relax and pull your mind away from busy thoughts creating a calmer more relaxed sense of being.

Life Breath Meditation

Sit quietly and pay attention to your senses. Watch and listen to the constantly changing world around you, everything is always in motion... change is normal and good.

The Moving World

Mindfulness meditations are about helping ourselves to view others with as much compassion as we view ourselves. This meditation focuses on Loving Kindness statements to another we find difficult and then ourselves.

Open Heart Meditation

Accepting loving encouragement may be one of the hardest things we do. Our own negativity can counteract it instantly. This is a practice of accepting loving kind support from people who love you and sitting with that feeling for a while, then taking it with you into your day.

Accepting Kindness From Others

Guided Meditation for daily motivation. Do you need to get motivated every day just to give yourself 10 mins for a meditation? This is for you.

Guided Meditation for Motivation

In this meditation, there is an example story of how pre-forgiveness sets the stage for a healthier relationship than anger, criticism, and holding a grudge. Then, we travel to a secret garden to let go of any grudge you are holding to free yourself.

Forgiveness Meditation

I created this meditation specifically for my clients who found it hard, or rolled their eyes, every time I asked them to treat themselves with the same love and compassion they give to the ones they love. You will think of a current difficulty or challenge and then direct compassion toward yourself right after. This will help derail the negative self-talk that can accompany challenges in our lives. Dr. Pearson

Treat Yourself Like You Love Yourself

This is a Gratitude Meditation for when you just aren't feeling grateful. We all have days when we are feeling a bit more emotional than we'd like for a Gratitude Journal session or meditation. This is exactly for those times.

Gratitude For When You Have Attitude

In this meditation, you will create a mental garden with a small home, pond, trees, and flowers as a mental safe space away from the stresses and anxiety of life.

Mental Garden Escape

In this meditation, you will focus on a moment of your life that stands out. A moment you bring into your mind to savor it, recalling the feelings and thoughts you felt at the time. Bathing in that warm, safe, and wonderful feeling allowing you to ease your current stress by putting in a moment of joy.

Your Best Moment

Being kind to yourself can be a challenge. In this meditation, we start with calming meditation and then identify an issue in your life, scanning the body before the issue is identified we can then go back through to see where you hold it. Then, we send compassion to that part of the body to help clear the issue. Buddhist themes.

Expansive Compassion For Yourself

Standing still and focusing on your breathing can be a wonderful way to focus your meditation if you're feeling too restless to sit or lie down.

Standing Meditation

The struggle to heal ourselves begins with identifying what is bothering us and what can we do, and not do, to make a difference. This meditative exercise walks you through identifying a difficult situation and the needs that are not or were not met. Afterward, you will note the situation and the needs you recognized.

Meeting Your Needs

In this meditation, we notice thoughts and feelings as they arise but do not get caught up in them. You can watch them exist while breathing gently and relaxing instead of feeling like your thoughts control or drive you.

Arriving, Gathering, And Expanding

With all of the media, we consume every day, a lot of it is edited for maximum impact, and we forget how much our body does for us each day. This meditation is about self-love, self-acceptance, and being with unconditional love for ourselves to reset our assumptions.

Love Your Body

There is nothing else with us daily as close as our inner monologues. When critical and negative, they can lead to stress, anxiety, overwhelmed, and burnout. This talk is about how those are related and how Mindfulness addresses them.

Monologuing Minds, Stress, and Burnout

Learning about Stress and its activation of the sympathetic nervous system helps us see how we can use mindfulness and meditation to calm our minds and move into a healthier mental space.

Let's Talk About Stress

Dr. Colleen Pearson

Psychologist & Meditation Teacher

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HONDURAS

HONG KONG

This meditation focuses on what you like about yourself. Using your breath to ground you, keep focusing on aspects of yourself you like to bring on a feeling of comfort and confidence.

What Do You Like About You?

Breathe in compassion for yourself and breathe out compassion for others. This is an exercise in learning self-compassion and then expanding it to people you care for. There are journal prompts at the end.

Compassion For Self & Others