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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 Ep056: Acceptance: Why it’s beneficial to accept the negative things

10/16/2018
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Mindfulness is awareness without judgement. It’s the ability to notice whatever comes up, be it positive, negative, or neutral, and accept it for what it is. But, do you really want to accept the negative things in your life? Listen to the podcast: Or, read the blog: Is acceptance the same thing as agreement? Does accepting something negative mean you must accede to it, just live with it, without trying to change it or get rid of it? Are you supposed to allow things that harm you to persist?...

Duration:00:15:20

M15 Ep054: Dear Monica: Your Meditation Questions Answered

10/9/2018
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This week, I’m excited to launch the very first Mindful15 subscriber Q and A episode where I’ll answer a collection of questions submitted by Mindful15 listeners. Let’s get right to it. Listen to the podcast: Or, read the blog: Question 1: Is it alright to move during meditation, or am I supposed to sit absolutely still, even if my legs are numb or I’m in pain? Answer: The reason you’re taught to sit still in meditation is that sitting still helps you focus your full attention on the breath,...

Duration:00:15:29

M15 Ep054: Get the antidote to doubts about your meditation practice

10/4/2018
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Am I doing this right? I don’t think I’m capable of mediating. 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. Doubt can make meditation practice feel like a struggle, like a fight against yourself, and it can even cause some people to give up altogether. But, doubt can also be a teacher from which you can learn more about your habitual...

Duration:00:17:35

M15 Ep053: Can a warm up ritual help you meditate consistently?

9/25/2018
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Athletes, musicians, actors and other performers commonly use ritual to prepare themselves for a performance. Prior to lifting, a weightlifter might eat complex carbs, dress in her favourite lifting clothes, and do some cardio exercise to warm up. During the warm up, she might even listen to a playlist designed to energize her. A singer might do some deep breathing, complete some vocal exercises, and eat a green apple prior to a performance. And, you can use a warm up routine to prepare for...

Duration:00:11:13

M15 Ep052: Don’t feel like meditating? Just sit.

9/19/2018
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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. Listen to the podcast: Or, read the blog: Habits have a simple structure. There’s a trigger that signals it’s time to perform the habit. The trigger is followed by a habitual behaviour. The behaviour is followed by a...

Duration:00:13:29

M15 Ep051: Daily mindfulness: Doing things you hate to do

9/12/2018
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I’m not really sure how I ended up watching Martha Stewart. I wasn’t a regular viewer. Maybe I was just flipping channels, but what Martha said really struck me, so much so that I clearly remember it a couple of decades later. What did Martha say? She said, “You don’t have to clean your house. You get to clean your house.” Let me tell you why I thought that was profound. Listen to the podcast: Or, read the blog: Martha was talking about how your attitude affects your experience. If you view...

Duration:00:10:39

M15 Ep050: What's wrong with lying down to meditate?

9/5/2018
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Welcome to the Mindful15 Podcast. This is our 50th episode and I want to thank you for supporting the podcast. I hope you’ve learned as much as I have this year! We always send out a free body scan relaxation to those who sign up for our newsletter, but to celebrate episode 50, we’re giving out four deep relaxations to anyone who subscribes to the Mindful15 newsletter before September 30th, 2018. Today I want to answer a question about meditation posture submitted by one of our biggest...

Duration:00:15:32

M15 Ep049: Should you meditate today?

8/29/2018
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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? Listen to the podcast: Or, read the blog: Should is a perfectly useful word, but intonation is everything. Should can be said with a sense of excitement and curiosity, as in “Wow, what a great idea....

Duration:00:14:37

M15 Ep048: How long can you go without checking your phone?

8/21/2018
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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? Listen to the podcast: Or, read the blog: Writer Linda Stone claims most of us live in a state of continuous partial attention. She says, To pay continuous partial attention is to pay partial attention — CONTINUOUSLY. It is motivated by a desire to be...

Duration:00:17:37

M15 Ep047: Have you had a forest bath lately?

8/14/2018
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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. A couple of them are hazy because of the smoke from the forest fires...

Duration:00:16:15

M15 Ep046: Retreat! Learn how to host your own mindfulness retreat

8/8/2018
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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. Last week, I shared my very first retreat experience, and gave you a heads up on how to behave. Today, I’m going to give you some tips for creating your own self-directed retreat. Listen to the podcast: Or, read the blog: Where should I hold my retreat? There are a few options. You can do a retreat at home, and in some circumstances this might be...

Duration:00:16:10

M15 Ep045: Retreat! What to expect on a meditation retreat

8/1/2018
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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. Listen to...

Duration:00:18:27

M15 Ep044: Retreat! Use your vacation to deepen your practice

7/25/2018
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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. Listen to the podcast: Or, read the blog: On retreat, you simply let yourself be. You do very little other than meditative practices and,...

Duration:00:14:54

M15 Ep043: Do I have to meditate to practice mindfulness?

7/18/2018
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I had an interesting conversation last week with some friends who told me they wanted to be more mindful, but weren’t interested in meditating. Most of them believe in the benefits of mindfulness and want to “just do it,” but think meditation is boring, time-consuming, and unnecessary. So, what role does meditation play in mindfulness practice? Listen to the podcast: Or, read the blog: It’s true that mindfulness can be practiced directly, without including formal sitting meditation....

Duration:00:15:02

M15 Ep041: Guided vs silent meditation: Making the transition

7/4/2018
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Welcome to Part 2 in 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. Listen to the podcast: Or, read the blog: Last week, I encouraged you to use guided meditations as needed to ensure that you’re practicing regularly. But, I also encouraged you to try silent meditation when you’re ready. If you missed Part 1 of this Series, you can...

Duration:00:13:52

M15 Ep042: Guided vs silent meditation: Troubleshooting the transition

6/28/2018
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A number of difficulties can pop up when you first transition from guided to silent meditation. Let me tell you how to manage them. Listen to the podcast: Or, read the blog: This is Part 3 in the Guided vs Silent Series. Part 1 answered the question, Is silent meditation better than guided meditation. Part 2 provided strategies for transitioning from guided to silent practice. When you transition to silent meditation, you may notice a resurgence of problems that you’d dealt with successfully...

Duration:00:13:53

M15 Ep040: Guided vs silent meditation - Which is better?

6/27/2018
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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. Listen to the podcast: Or, read the blog: Is it better to meditate silently or is it okay to use guided meditations? There are two answers to this question. The first answer: The best meditation is the one you actually do. The more regular your meditation, the more beneficial it is. If you find it difficult to sit silently,...

Duration:00:13:05

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