karmamind's podcast

The self-talk you engage in regularly is often unkind. You beat yourself up, hold yourself to unrealistic standards, and focus on how to always be better. With mindfulness, you can tune in to this voice and acknowledge these thoughts. You can also learn to tune in to the things you like about yourself. Even if they aren't obvious in every moment, there are parts of you that you like. In this exercise, you will bring your awareness to these aspects of yourself to offer a more complete picture of who you truly are.

This meditation is called affectionate breathing and it should take about 20 minutes to complete. Please note: your mind will naturally wander. It's very normal, very human. Just notice when your mind has wandered. This is a moment of mindfulness.

To practice gratitude, we sometimes have to consider the ways in which a positive event may never have happened in the first place. We will then shift our focus back to reminding ourselves that this event actually did happen - taking in all the benefits that it has brought us - all of the beautiful moments and feelings. Script credit: mindfulnessexercises.com Music credit: "Like a Butterfly" by Mandala Dreams

Dr. Rick Hanson, the esteemed psychologist and mindfulness teacher, points out that the brain has a negativity bias. The mind naturally clings to unpleasant experiences in order to “brace” you and protect you from danger. By actively seeking out moments of joy, you encourage the brain to shift that bias. In this exercise, you will work to bring intentional mindfulness to the positive moments of your day. Special thanks to mindfulnessexercises.com for the beautiful script and Mandala Dreams for the song "Ittekimasu".

In this exercise, I’ll share how deep breathing practices can influence your autonomic nervous system by relaxing your body and improving your immune system.

Although you cannot always control the mind, you can encourage it to be more at ease. Learning to do this will help you respond rather than react to your thoughts and emotions. This practice gives you the opportunity to train the mind to slow down when it becomes overactive, and helps you practice ease and relaxation instead of perpetuating those difficult mental states.   Script by mindfulnessexercises.com Song: Origami Voyage Artist: Mandala Dreams

Breathing is the most important thing we do, yet we tend to forget about it and never consciously breathe the best we are able to. Allow your mind to drift and wander to the thought of a small ornate hand-built fountain. This is the fountain of relaxation.

When you are in the throes of an overwhelming emotion, it can hook you in completely. Mindfulness practice helps you notice when this happens. When you do notice you are feeling overwhelmed, you can use this exercise to bring yourself back to the here and now. It takes just a few minutes and extends an invitation to be present.

During meditation practice, the mind can grow dull or sleepy. In this short practice, you will examine a few ways to bring energy and alertness to your mind. You can incorporate these methods into your other practices, inviting clarity into your meditation. With special thanks to mindfulnessexercises.com for the script and Christian Andersen for the song "By the Sea Where We Belong".  

You may have woven mindfulness practice into your day— but as soon as you lie down in bed, you notice the mind beginning to race. As you settle down for the evening, the mind may not always read the situation accurately. With the stimuli of daily life over, the mind can seem louder than usual. This exercise can be used in these moments to help settle the mind and body as you prepare for sleep. With special thanks to mindfulnessexercises.com for the script and Jonatan Järpehag for the song "Someday, Sometime".

It’s common to tighten around your discomfort. You tense the body when you are struggling, trying to rid yourself of the unpleasantness. Instead of tightening, you can make room for the pain - welcoming it in and meeting it with a caring presence. You have the power to retrain the mind.   With special thanks to mindfulnessexercises.com for the beautiful script and Peter Sandberg for the song "ES_Solitude".

In this audio, I’ll share how mindfulness can help you become however you WANT to be, rather than simply reacting to the stressors of work, news, and responsibilities.

This is a five-minute "breathing space" practice that you can use anytime, anywhere, to regain calm, clarity, and confidence.   With special thanks to Sean Fargo of mindfulnessexercises.com for providing the script and Joseph Beg for his song "Regeneration".

Affirmations offer inspiration and support in building the capacity to identify and remember gratitude each day. From research, we know that something must be repeated to be remembered. In this audio, we will be doing some important affirmations together.   Script: mindfulnessexercises.com Music: Calm Shores - Sumimasen by Magnus Ringblom

When we are faced with a difficult emotion, we often seek ways to change how we feel, trying to "outthink" the emotional experience or putting our attention elsewhere. Attending to these moments with mindfulness requires some patience and compassion. By caring for the painful experience, you can allow yourself to feel it and see it with clarity.   With special thanks to Sean Fargo of mindfulnessexercises.com for providing the script

Watch your negative thoughts diminish, little by little, as if you are riding away in a car and these thoughts are sitting along the roadside, shrinking away into the distance as you ride away with ease.   With special thanks to Sean Fargo of mindfulnessexercises.com for providing the script

In today's meditation, we will practice acknowledging the similarities between ourselves and others. Often, we focus on differences, but realizing that even a person who seems very different from us is in a fundamental way, just like us, can become the basis of real connection.   With special thanks to Sean Fargo of mindfulnessexercises.com for providing the script

Imagine standing in the street outside your house with two heavy suitcases. One full of worries about the future, and the other regrets about the past. Together, let's reflect on each... and then drop them.   With special thanks to Sean Fargo of mindfulnessexercises.com for providing the script

When you create a healthy boundary for yourself, then things that have hurt you in the past will no longer be able to reach you anymore. In this guided meditation, we will build an imaginary home and safe haven together, which will lead you into the weekend with a relaxed and confident state of mind.   With special thanks to Sean Fargo of mindfulnessexercises.com for providing the script

On July 4th of 2016, I lost my sister. That day changed my life forever. I've learned that the only way to work through trauma, is to actually work through it, and not around it.   With special thanks to Sean Fargo of mindfulnessexercises.com for providing the script

We practice meditation during specific time periods, but mindfulness is part of all of life. And, life involves speaking and communicating. By practicing this exercise, you can become more conscious, thus creating healthier relationships.   With special thanks to Sean Fargo of mindfulnessexercises.com for providing the script

Each morning, when walking through the lobby of our apartment building, we are greeted by two magnificent Buddha statues. It’s a wonderful way to start the day, but also serves as a beautiful reminder that no matter how busy life (or our apartment lobby) may get, that we can always close our eyes, take a few deep breaths, and access those higher alpha and theta brainwave signals - the ones responsible for overall better mood, a decrease in pain, and a stronger immune system (among many other benefits). Let's take some time to breathe deeply.   With special thanks to Sean Fargo of mindfulnessexercises.com for providing the script

We’ve all got struggles. Mine is trying to motivate myself to go to the gym. For many of my clients, it is getting a good night’s rest. This meditation was created to help you jump over that hurdle and into a peaceful sleep.   With special thanks to Sean Fargo of mindfulnessexercises.com for providing the script

If you’re someone who struggles with chronic pain, then this one is for you. At the age of 19, I was diagnosed with endometriosis stage 4, and although surgery and medication helped, I always felt like I got most relief by sitting still and breathing. I hope you're as excited as I am about this meditation, because we all deserve to live a full and pain-free life.   With special thanks to Sean Fargo of mindfulnessexercises.com for providing the script

The past three days have presented some challenges for me and sometimes it’s easier to simply allow ourselves to go below the line. Someone I can always turn to is my husband who often reminds me that there is nothing wrong with feeling low, as long as you are aware of it and embrace it, rather than blaming everyone else around you for the tough days. He has inspired me to create the podcast “The Twelve Intentions of Gratitude” which has helped me get myself out of a funk by bringing awareness to the positive things in my life. May this meditation bring you peace and light as it has me.   With special thanks to Sean Fargo of mindfulnessexercises.com for providing the script

"It takes nothing to join the crowd. It takes everything to stand alone." - Buddha   With special thanks to Sean Fargo of mindfulnessexercises.com for providing the script

"You have two choices: to control your mind, or to let your mind control you." -Buddha   With special thanks to Sean Fargo of mindfulnessexercises.com for providing the script

“The seed of suffering in you may be strong, but don’t wait until you have no more suffering before allowing yourself to be happy.” -Thich Nhat Hanh   With special thanks to Sean Fargo of mindfulnessexercises.com for providing the script