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.

Learn the basis of Mindfulness Meditation by understanding the Seven Foundational Attitudes of Mindfulness + 1 in this lecture.

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.

Mindfulness involves releasing judgments and offering loving-kindness to tune into others, fostering 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.

Meditation works with your current state, so even if you're feeling stressed or unwell, you can still practice.

Acceptance of How Things Are

Struggling with overthinking, anxiety, or a busy mind? This "Leaves on a Stream" guided meditation is designed to help you create space between your thoughts and your reactions, allowing you to find calm and clarity amidst the mental noise. I will guide you through imagining each thought, placing it on a leaf floating down a gentle stream, you practice the essential skill of detachment. This isn't about emptying your mind, but about changing your relationship with your thoughts—letting them come and go without judgment. Best practiced: In the morning to set a calm tone for your day. In the evening to unwind and release the day's worries. Any time you feel caught in a loop of repetitive or anxious thoughts.

Guided meditation helps to observe thoughts without getting caught up in emotions; it emphasizes that thoughts do not define us.

Leaves on a Stream

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.

Guided meditation to relax, appreciate life, and calm the mind before sleep, amidst the roaring thoughts that come back.

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 meditation involves reflecting on and appreciating people, pets, things, or experiences that bring us joy and gratitude.

Gratitude for Yourself and Others

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

Meditation helps to overcome negative self-talk by directing compassion towards oneself during difficulties.

Treat Yourself Like You Love Yourself

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.

Meditation creates a calm space in the mind to relax the body and relieve stress, allowing you to carry that calm all day.

Create A Mindful Oasis

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.

Meditation helps relax and connect with breath, creating calmness and relaxation by pulling away from busy thoughts.

Life Breath Meditation

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

This meditation aids in relaxation and sleep using breath and body scan practice, and can be repeated as needed.

Bedtime Mindfulness

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.

A concise meditation technique involves using two phrases to set aside distracting thoughts and focus on the present moment.

May My Mind Be At Ease

Have you ever wished you could bottle up the feeling of a perfect moment—that time you felt truly proud, joyful, or completely at peace—and access it whenever you need a boost? This guided meditation is designed to help you do just that. In this session, we will gently guide you to reconnect with a powerful, positive memory—your "best moment." You'll learn to explore not just the memory itself, but the physical sensations of success and happiness within your body. By anchoring into this feeling, you can cultivate a lasting sense of confidence, calm, and self-belief that you can carry into your daily life.

Meditate on a joyful moment in your life to ease current stress and recall the feelings and thoughts you experienced at that time.

Your Best Moment

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.

Focusing on the breath brings mental relaxation by allowing thoughts and emotions to exist without engaging with them.

Calm, Clarity, And Confidence Meditation

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.

Practice self-compassion and extend it to others by breathing in and out compassion, with journal prompts provided.

Compassion For Self & Others

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.

Be aware of your senses, observe the world around you, embrace constant change for personal growth.

The Moving World

This morning meditation can be used daily to bring a sense of peacefulness and gratitude to a time of day that can be quite chaotic. Thank you for listening, Dr. Pearson

Dr. Pearson recommends using daily morning meditation for peace and gratitude in chaotic times.

Good Morning Daily Meditation

There are days when we can’t exactly pinpoint what is going on in our heads. Either too much or too little, but either way you can feel a bit distressed. Even if you feel like everything is fine, it can never hurt to find a blissful place through guided meditation.

Guided meditation can help find a peaceful state of mind when feeling distressed or overwhelmed.

The Blissful Mind

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.

Meditation focuses on identifying issues through body scanning and sending compassion to clear them; incorporates Buddhist themes.

Expansive Compassion For Yourself

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.

Mental breaks improve focus, concentration, memory, and alleviate anxiety, stress, and burnout, leading to better sleep.

Take A Mental Breath

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.

Focusing on breathing while standing still can enhance meditation for those feeling restless in a simple yet effective way.

Standing Meditation

Starting the day with peace can counteract the anticipatory stress of the day. This is a great morning start with butterflies, birds, the smell of flowers, and sunlight to ease joy into your day. Bathing yourself in joy and peace to bond with two powerful positive emotions and then picking a good thought to also focus on. It is a multilayered but simple meditation to begin your day. Goes great with tea and journaling.

Starting the day peacefully with nature and positive thoughts can counteract stress, creating a joyful and calm morning routine.

Morning Peaceful Garden 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.

Escape anxiety and depression by listening to this audio program that helps you leave negative thoughts behind while driving.

Driving Away From Anxiety And Depression

This guided meditation story walks you through floating calmly while pushing any negative or unwanted emotions below the surface of the water and leaving them there while you relax and enjoy the peaceful surroundings. Thank you for listening.

Guided meditation helps release negative emotions by floating calmly, leaving them beneath the water's surface as you relax and enjoy the peace.

Floating On A Clear Blue Lake

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.

Identify your needs and the situation causing distress with a meditative exercise to begin the healing process.

Meeting Your Needs

This connects with your Root Chakra (Muladhara), the energy center located at the base of your spine that governs stability, security, and a sense of belonging. Through deep breathing, visualization, and affirmations, this practice will anchor you to the Earth, release fear, and cultivate a strong foundation of safety and strength. What to Expect: Centering Breathwork – Slow, grounding breaths to calm the mind and body. Earth Connection Visualization – Imagine roots extending from your body into the Earth, drawing up nourishing energy. Root Chakra Activation – Focus on the color red and affirmations to enhance stability and security. Release & Renewal – Let go of tension, fear, or stress, replacing it with a deep sense of grounding.

Connect to Root Chakra for stability and security through breathwork, visualization, and affirmations, releasing fear and cultivating strength.

Root Chakra Grounding Meditation

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.

Meditation highlights pre-forgiveness for healthier relationships and takes you to a secret garden to let go of grudges.

Forgiveness Meditation

This is a guided meditation that guides you through setting aside difficult or unhealthy relationships. We have all carried around emotional attachments to relationships we should have left behind. Walking forward you gain more space in your emotional life to handle what is going on in your life. Thanks for listening.

Guided meditation helps release toxic relationships, creating emotional space for life's challenges.

Letting Go of Difficult Relationships

There is wonder in listening to a story. A tale to take you out of your world and place you in someone else's. This sleep story takes you to a small village where Elara has found her place telling nightly stories for her neighbors before they sleep.

Escape into a small village with Elara, who shares captivating stories with her neighbors in this enchanting sleep story.

A Moonlit Journey Into Dreams

Let's get away to a cozy cabin on a mountain. Leaving all the electronics and chaos behind, we enjoy a delightful hike up to a lookout over the serene mountain valley lake, seeing birds and squirrels along the way. Returning to a hot bath, filling dinner, nice wine, and a comforter to welcome a restful night's sleep. Thanks for listening, Dr. Colleen

Escape to a cozy mountain cabin, disconnect from electronics and chaos, hike to a serene lookout, and enjoy a peaceful evening of relaxation and comfort.

A Cozy Cabin Getaway Hike and Sleep

Welcome to the Enchanted Forest of Dreams. Take a walk on soft ground, past a slowly moving stream, to find yourself at the Tree of Dreams that emanates magical energy to ease you to rest and give you a night of fantasy dreams in a safe setting. Let your imagination flow in this sleep meditation. Thank you for Listening, Dr. Colleen

Enter the Enchanted Forest of Dreams and let the Tree of Dreams guide you to a night of fantasy dreams with soothing magical energy.

The Enchanted Forest of Dreams

Take a journey to an ancient library filled with well-worn and loved books. Pull your favorite off the shelf and cuddle up in front of a fireplace to let the story in your mind take you away from the world outside. This story can be used for sleep or inspiration if you would like to imagine a story of your own. Thank you for listening.

Escape to an ancient library with cozy books by the fireplace for a tranquil and imaginative journey into dreamland or creative inspiration.

Your Favorite Book In The Old Library

Take this sleep journey under a starry night on a comfortable boat and listen to waves rock you to sleep while you dream beneath the stars.

Sail away on a boat under the stars, drifting off to sleep to the soothing sound of gentle waves rocking you to peaceful dreams.

Starlit Sleep Journey

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.

Inner monologues can lead to stress and burnout; mindfulness can address 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.

Stress activates the sympathetic nervous system; mindfulness and meditation can help calm the mind and improve mental health.