Mindful15: Stress Management | Mindfulness | Meditation-logo

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 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 to...

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

M15 Ep018: Stress Buster: How to sit mindfully with stress

1/24/2018
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If you’ve been searching for a way to better deal with the stressors in your life, I’ve got the tool for you. Yes, of course, it’s mindfulness! Listen to the podcast: Or, read the blog: Mindfulness is about shining a light on what’s happening. It’s about fully exploring what’s going on so that we gain an intimate understanding of it. The insights we get from being mindful teach us how to manage our reactions to what’s happening. It takes a little courage to do this. When we’re stressed,...

Duration:00:15:56

M15 Ep017: Ouch! Meditating with numb legs, aches, pains, and itches

1/17/2018
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Today, I want to answer a frequently asked question: What do I do if my legs fall asleep or if I have a pain or an itch that’s prompting me to move? Do I have to stay absolutely still? Listen to the podcast: Or, read the blog: I once had a headache that would not go away - for days on end. It was a moderate headache, but no matter what I did, it wouldn’t fade. I tried gentle stretching, drinking water, heat, cold, acupressure, and finally aspirin, but nothing worked. The longer the...

Duration:00:13:56

M15 Ep016: Dump your New Year's resolutions and try this instead

1/10/2018
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Have your new year’s resolutions already failed? It wouldn’t be surprising. Resolving to do something usually doesn’t help you make a lasting change. Let me show you what does. Listen to the podcast: Or, read the blog: New Year’s resolutions tend to fail because they’re not structured to facilitate success. They rely solely on that initial burst of motivation, which is often very strong at the beginning, but fades quickly and can be easily sabotaged by even a small failure. Resolutions...

Duration:00:09:19

M15 Ep015: Are you doing the least you could do? Good for you.

1/3/2018
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This blog is for all the people who say they want to meditate, but never seem to find the time to do it. It’s for all of you who plan to meditate first thing tomorrow morning, but blow it off when the alarm rings. It’s for everyone who feels they can’t find 15 spare minutes a day. Listen to the podcast: Or, read the blog: Two years ago, I bought myself an ukulele. I figured it would be fun to play and it would be a way to relax and relieve stress. So far, I’ve wracked up a total of about 2...

Duration:00:08:59

M15 Ep014: Have you tried this simple method to to improve your health?

12/27/2017
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Today, I want to invite you to practice gratitude with me. It’s another great way to practice mindfulness and it’s benefits are many. Listen to the podcast: Or, read the blog: A growing body of research shows that being grateful has positive physical and emotional health benefits. Gratitude leads to: Better stress management. Studies show gratitude practitioners have a reduction in perceived stress (1), increased feelings of happiness (2) and optimism (3), and improved sleep quality (1)....

Duration:00:14:53

M15 Ep013: Don’t snooze: How to meditate even if you don’t feel like it

12/20/2017
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Today - how to follow through on your intentions even when you don’t feel like it. Listen to the podcast: Or, read the blog: So, you’ve committed to regular meditation and you’ve set an alarm or chosen a trigger to help you remember. But, when that alarm goes off or when the trigger fires, you just don’t feel like meditating, so you don’t. You promise yourself you’ll do it before bed, or you’ll get back to it tomorrow. Sound familiar? The problem is, putting off your practice session once...

Duration:00:13:14

A trigger is stronger than a timer. How to build a habit.

12/13/2017
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Probably the most difficult part of learning meditation is figuring out how to build a habit. Today, we’ll explore how to use triggers to remind yourself. Listen to the podcast: Or, read the blog: If you’re having trouble remembering to meditate every day, you might try setting an alarm. Alarms remove the burden of remembering, but they work best if you a) meditate at the same time every day, and b) have a reliable timer. If, for example, you need to schedule meditation at a different time...

Duration:00:03:27

Calming your thoughts: The labeling technique

12/6/2017
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Last week, we explored the counting technique, a method to help you calm your thoughts during meditation. This week, another helpful tool: the labeling technique. Listen to the podcast: Or, read the blog: Have you ever been to, say, the grocery store and noticed a mom with her small child. Mom’s trying to have a conversation with the cashier and the child is trying to get her attention. He’s tugging on her pant leg. “Mom,” tug, tug, tug … “‘Mom,” tug, tug … “Mommy!” Finally, mom reaches...

Duration:00:14:36

Calming your thoughts: The counting technique

11/29/2017
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A mind that just won’t calm down can be really disturbing. Today, we’ll explore the counting technique to help you focus during meditation. Listen to the podcast: Or, read the blog: It is common for beginners to be startled by just how much they get lost in thought during meditation. For many people, this may be the first time they’ve ever paid attention to the way their mind is working, and it can be a little disturbing to discover how quickly and frantically the thoughts can fly around....

Duration:00:12:57

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