Mindfulness is a superpower

Another sweetly animated and succinct mindfulness video narrated by Dan Harris, the practically-minded author of the New York Times bestseller 10% Happier.

“Mindfulness is not going to solve all your problems. It’s not going to render your life a non-stop parade of unicorns and rainbows. Nonetheless, this is a superpower. And one that is accessible by you immediately.”

I sure do share Dan’s view on the future of mindfulness and meditation:

“It’s going to join the pantheon of no-brainers like brushing your teeth, eating well and taking the meds your doctor prescribed for you.”

GDS gobblynne post

If you missed it, enjoy Dan’s and animator Katy Davis’s: Meditation 101: A Beginner’s Guide

(via happify.com, video animated by Katy Davis gobblynne.com)

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May all beings be happy

Ambika Cooper’s beautiful melody has the power to embed the lovingkindness (metta) verses in your heart. It’s in just the right key for me to sing along and I am loving that it’s become an earworm, with the prayerful verses surfacing in the spaces of my day.

Plus, Sharon Salzberg joins in this kirtan-style recording, bringing it to a beautiful close with her spoken word version of the verses.

Digital download, regularly $1.99, is currently available free: vanarasmusic.com

Sample the melody:

Metta-Chant-FINAL

METTA CHANT

May I be happy and peaceful
May I be healthy and strong
May I be safe and protected
May I live with ease

May you be happy and peaceful
May you be healthy and strong
May you be safe and protected
May you live with ease

May we be happy and peaceful
May we be healthy and strong
May we be safe and protected
May we live with ease

May all be happy and peaceful
May all be healthy and strong
May all be safe and protected
May all live with ease

(via Facebook)

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Sitting through March

We’ve added more dates, continuous now through the end of March 2015, for the “Just Sit!” sessions on Tuesday evenings. (Please check back monthly for future dates.) These guided meditations are open to any and every one. All levels of experience and all faith or no faith backgrounds are welcome. Just Sit! is an opportunity to sit with others in contemplation and meditation, whether you are just learning how to meditate or have been at it for years.

For those of you who haven’t come to sit — or haven’t come in a while — we are currently dividing the hour into three meditations, or, one mediation with three sections. However you slice it:

Part 1 — 15 mins on the breath, developing concentration and allowing our mind to settle by counting our exhalations (to 3 sets of 21 exhalations) and then simply sitting without counting for a little longer, deeply experiencing the breath.

Part 2 — 20 mins on allowing, noticing and meeting our direct experience with an embracing mind of love, coming back again and again and again to the direct experience of each moment, allowing, allowing, allowing…

Part 3 — 20 mins on ‘feeling into’ our basic nature: the awake, alert awareness in which direct experience is arising — that which is always already present. We turn our focus from the experiences, the thoughts, feelings, sensations and pay attention instead in each moment to the space in which the experiences are arising.

 

IMG_8370

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December meditation sessions in Guelph

Two more Just Sit! sessions are scheduled for 2014: tomorrow evening, December 9th, and next week, December 16th. Join us from 7-8pm at 123 Woolwich St, 2nd Floor, for simple guided meditations. Learn to be still and relax. Sessions will resume in the new year, dates TBA (to be announced — check back here in the next few weeks).

There is also a final 2014 sit in December with Ken Hood, over at Living Yoga & Health, 105 Wyndham St N, 2nd Floor. Join him this coming Sunday, December 14th at 10:30am. Ken is planning to continue regular sessions in the new year too.

 

Sitting December 2014 v1

 

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Sunday morning sitting

LKP profile picLocal bookseller and long-time meditation teacher Ken Hood is offering a series of monthly Sunday morning sessions, suitable for everyone. Join him this weekend, October 19th at 10:30am at Living Yoga and Health, 105 Wyndham St. N., downtown Guelph. Be sure to mark your calendar for future sessions: November 16th and December 14th.

Read more about the sessions and take a bit of time to browse around Ken’s site at agoodheart.ca. It’s an excellent resource for Buddhist and other spiritual book reviews; digital and local meditation resources; poetry, quotes & inspiration. It is also home to The Lovingkindness Project — a challenge to bring a simple practice of lovingkindness into your life. (You can also find The Lovingkindness Project over on Facebook…go ahead, give it a try and give us a like!)

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Sitting at home

Do this! Quick and dirty instructions for starting a daily meditation practice at home — notes from last week’s whiteboard:

sitathome

Just Sit! at home:
1. Decide to practice daily
2. Create a space
3. Minimize distractions and interruptions
4. Set a timer for 5-10 minutes
5. Sit
6. Do not get up until the timer goes off

As to the details of #5, what to do when you’re sitting: breathe. Follow the breath with gentle, firm attention. Breathe in, breathe out. (Um, that link’s just a song I like, not further instructions.)

We’re sitting again Tuesday, 7-8pm.

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Just Sit! sessions for Fall 2014

IMG_7430Dates and details for the Fall 2014 sessions of Just Sit! are all set. I’m looking forward to meeting new people and seeing new faces amongst the regular meditators. The first sit is next Tuesday, September 9th.

These Just Sit! sessions are all about actually getting down to practicing. Meditating with the group once a week and sitting even just a few minutes a day at home is plenty to get you feeling the benefits of mindfulness. Sitting with the group gives you the experience, confidence and encouragement to practice at home and the at-home practice gives you the experience, confidence and enthusiasm to bring back to the group. Win-Win!

It’s not enough to have the best intention. It’s not enough to KNOW all the benefits. It’s not enough to have read tons of books. The magic happens only when you stop and sit. Learn to BE with whatever arises.

Need a little more convincing? See Mindful.org’s 5 Excuses Not to Meditate and 5 Reasons to Give it a Try Anyway.

The Just Sit! sessions are suitable for anyone. No experience necessary. Instructions will be tailored to suit needs. For all the details about what to expect and where to be and when, see Just Sit! Meditation Classes.

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