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Mindful15: Stress Management | Mindfulness | Meditation

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The Mindful15 Podcast helps you learn effective, practical stress management techniques in fifteen minutes per day. We focus on mindfulness, the most effective method for stress management, and we offer a variety of mindfulness, meditation, and breathing techniques so you can build a full stress management toolkit.

The Mindful15 Podcast helps you learn effective, practical stress management techniques in fifteen minutes per day. We focus on mindfulness, the most effective method for stress management, and we offer a variety of mindfulness, meditation, and breathing techniques so you can build a full stress management toolkit.
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Location:

Canada

Description:

The Mindful15 Podcast helps you learn effective, practical stress management techniques in fifteen minutes per day. We focus on mindfulness, the most effective method for stress management, and we offer a variety of mindfulness, meditation, and breathing techniques so you can build a full stress management toolkit.

Language:

English


Episodes

M15 Ep039: Meditate on positive emotions to build happiness

6/20/2018
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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. Listen to the podcast: Or, read the blog: Too often we’re so focused on the difficulties and problems in our lives that we forget to even notice the positive things. Making a conscious effort to notice things that are beautiful, helpful, pleasant, and fun helps us generate...

Duration:00:13:58

M15 Ep038: Daily Mindfulness: Put your full attention on your tea

6/13/2018
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Several weeks ago, I taught you how to wash your hands mindfully. Today, I’ll introduce you to another daily mindfulness activity: tea meditation. Listen to the podcast: Or, read the blog: You undertake sitting meditation to learn to be aware of the present moment. Formal sitting practice is essential, but ultimately, you want to bring your mindfulness out of your formal meditation practice and into every moment of your life. You don’t have to wait until you’ve become an expert meditator to...

Duration:00:04:27

M15 Ep037: Following through on meditation plans: Imagine the process

6/6/2018
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And now, Part 4 of the Follow-Through Series where you’ve already learned: Why it can be difficult to follow through on plans to reach your meditation goals How to use mental contrasting to boost your commitment How to create implementation intentions to make obstacle-management automatic Today, let me show you how visualization can help boost your chances of successfully reaching your meditation goal. Listen to the podcast: Or, read the blog: Visualization is a powerful technique for...

Duration:00:11:40

M15 Ep036: Following through on meditation plans: Set helpful intentions

5/30/2018
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Last week, in Part 2 of our Follow-Through Series, you used mental contrasting to help boost your commitment to your meditation goal. There’s a good body of evidence to show this technique helps people succeed in reaching goals. This week, you’re going to create plans to help you overcome obstacles that stand in your way. Listen to the podcast: Or, read the blog: If you missed the beginning of the Follow-Through Series Click here for Part 1: Why is Follow-Through Difficult? Click here for...

Duration:00:03:46

M15 Ep035: Following through on meditation plans: Use mental contrasting

5/23/2018
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Welcome to Part 2 of the Follow-Through Series. Last week, you learned that a strong motivation to achieve a result in the future doesn’t necessarily help you take daily actions to achieve that result. In the moment when you have to exert effort or do something unpleasant, you are likely to feel a strong drive to turn away from that effort in favour of an activity that gives you immediate gratification. This drive is innate and powerful, so you may not even consciously notice that a struggle...

Duration:00:04:35

M15 Ep034: Following through on meditation plans - Why it’s difficult

5/16/2018
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On the first day of class, I noticed Cindy sitting in the back row. This was her third time taking the meditation course. I chatted with her on the way out after class. “You’re back,” I said. “Yup,” she said, “I thought maybe coming back to class would help motivate me to get meditating again. I feel so much better when I meditate, but for some reason, I just don’t do it very often.” Cindy isn’t the first student to report this problem, and she certainly won’t be the last. It’s incredibly...

Duration:00:08:53

M15 Ep033: Add curiosity to your meditation toolkit

5/9/2018
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Over the past three weeks, you’ve added three tools to your meditation toolkit: diligence, patience, and kindness. Today, tool number four: curiosity. A perfect companion to the other three tools, curiosity is what keeps you open to learning from your meditation experience. Listen to the podcast: Or, read the blog: There’s a commonly-held misconception that meditation is the practice of clearing thoughts from your mind. It’s not. Meditation is the practice of accepting whatever comes up in...

Duration:00:15:49

M15 Ep032: Add kindness to your meditation toolkit

5/2/2018
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It’s time for part three in the toolkit series. In previous episodes, we explored the value of diligence and patience as meditation tools. Today, we’ll look at how kindness facilitates your practice. I’m talking primarily about practicing kindness toward yourself, but kindness toward others comes into play here, too. Listen to the podcast: Or, read the blog: To begin with, let’s note that practicing meditation is being kind to yourself. Sitting regularly teaches you to focus on the present...

Duration:00:14:45

M15 Ep031: Add patience to your meditation toolkit

4/25/2018
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Last week’s episode was about how to practice diligence, the first of four tools for enhancing your mindfulness practice. This week, we explore patience, the partner of diligence. It is simply impossible to be mindful without being patient. Let’s take a closer look. Listen to the podcast: Or, read the blog: When you first sit down to learn meditation, a whole bunch of things typically pop up. You may encounter discomfort, pain, or numbness when you try to sit for even a few minutes. You...

Duration:00:15:00

M15 Ep030: Add diligence to your meditation toolkit

4/18/2018
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To meditate, just sit quietly and focus your attention on the breath. These instructions are so simple, but is meditation easy? Absolutely not. Learning to focus on the present moment means learning to observe and accept all the stuff that comes up: thoughts, feelings, sounds, itches, aches, pains, judgements, and more. They all feel like obstacles to meditation, but the truth is they are part of meditation practice. They arise in the present moment, you watch them come up, and allow them...

Duration:00:14:05

M15 Ep029: Are you bored during meditation? Try this.

4/11/2018
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Recently, one of my meditation students asked me how to take her practice to the next level. She said she was bored with meditation and wanted to know how to get more out of the practice. Have you ever felt bored during meditation? Let me tell you what to do about boredom. Listen to the podcast: Or, read the blog: My student found meditation to be interesting and challenging in the beginning, but after several months, it became dull. She was no longer achieving the same relaxation or sense...

Duration:00:14:33

M15 Ep028: Stress buster: Guided imagery helps you relax

4/4/2018
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When you’re feeling stressed, or when you just need a break, it’s nice to have a safe place to which you can retreat. Let me show you how to create a secure, comfortable space you can access anywhere, anytime. Listen to the podcast: Or, read the blog: Has anyone ever told you to “just go to your happy place?” The phrase is often used tongue-in-cheek, but the truth is, you can use imagery to create a safe haven to visit that serves you anytime you need it. The technique is simple. Find...

Duration:00:14:53

MM15 Ep027: Want to be more mindful? Change your identity.

3/28/2018
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We typically act in accordance with our beliefs. If, for example, you believe you’re fit, you’re likely to eat well and exercise regularly. In other words, when you think of yourself as a fit person, it is easier to create the habits of eating well and exercising. This gem of insight into human behaviour can help you build or strengthen your mindfulness habit, too. Listen to the podcast: Or, read the blog: If you want to build a new habit, try changing your beliefs about yourself, first....

Duration:00:14:55

M15 Ep026: Going with the flow

3/21/2018
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Mindfulness is not about relaxation. It’s not about clearing your mind, or mastering your thoughts. It’s about noticing. Noticing what is really happening. Seeing things just as they are without layering your thoughts and feelings on top. One of the things you notice when you are mindful is that everything comes and everything goes. Everything. And when you learn to go with the flow, life becomes richer and you become more content. Listen to the podcast: Or, read the blog: When you first...

Duration:00:15:01

M15 Ep025: Add moving meditation to your stress management toolkit

3/14/2018
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I’m a firm believer in building a tooklit of healthy tactics and practices for managing stress. Today’s tool is a moving meditation that can be used in conjunction with or instead of sitting meditation. Listen to the podcast: Or, read the blog: What is moving meditation? Moving meditation is just what it sounds like: meditating while moving the body, usually in a slow, deliberate, or rhythmic way. Whereas the focus of sitting meditation is the breath, the focus of moving meditation is the...

Duration:00:09:18

M15 Ep024: Do you know how to take care of your strong emotions?

3/7/2018
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A few months ago, I got some very bad news. It shocked me and made me scared and angry. I was so emotional I couldn’t eat, and no matter how many blankets I used, I couldn’t get warm. I had no one close by to talk, but it almost didn’t matter, because the news so embarrassed me I didn’t want to share. Then I remembered a meditation practice I’d learned... Listen to the podcast: Or, read the blog: I decided I had to do something to help myself, so I used a practice I learned from one of my...

Duration:00:04:52

M15 Ep022: Do you know how to cultivate a sense of safety in rough times?

2/21/2018
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Did you know, the breath is more than just your object of meditation. It is your home. Listen to the podcast: Or, read the blog: To meditate there must be an object of meditation. That is, meditation is always meditation on something. At Mindful15, most lessons teach you to focus on your breath as the object of your meditation. Breath meditation has been around for thousands of years for good reason. The breath provides a metaphor for life, because like your life it constantly changes....

Duration:00:13:57

M15 Ep021: Seems the older you get, the faster time flies. Why is that?

2/14/2018
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Researchers have demonstrated that time really does seem to pass more quickly as we age. Have you experienced this phenomenon? Let me show you how to change your perception of the passage of time. Listen to the podcast: Or, read the blog: Of course, time doesn’t actually move faster as we age, but many of us perceive that it does and this perception can be a little distressing. If you’ve experienced this phenomenon, you’re not alone. Researchers Marc Whittmann and Sandra Lehnhoff surveyed...

Duration:00:14:29

M15 Ep020: Daily mindfulness: Have you ever really washed your hands?

2/7/2018
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Have you ever washed your hands? I mean, have you ever washed your hands and been fully aware that you were washing your hands? Today’s episode is all about mindfulness in daily life, and I’m going to teach you how to wash your hands. Listen to the podcast: Or, read the blog: Meditation is a helpful tool for stress management, but to fully realize the benefits of your practice, you need to bring mindfulness out of meditation and into your daily life. Here’s how I suggest you begin: Start...

Duration:00:05:13

M15 Ep019: Calming your thoughts: Watching the thought river flow by

1/31/2018
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It is all too easy to put too much effort into meditating, to find yourself straining to stay focused. Let me show you one way to let go of that effort. Listen to the podcast: Or, read the blog: If you work too hard at focusing our attention during meditation, you can create tension in your body and mind, and that tension makes it harder to focus. Worse yet, the tension can lead you to want to chastise or punish yourself when you discover that your attention has wandered. That’s...

Duration:00:14:14