At the core of mindfulness is awareness. Practicing mindfulness helps us become aware of our internal worlds, thoughts, bodily sensations, emotions, feelings, and needs. Applying a mindful focus to our inner world can be a challenging task. In our busy lives, we are...

The goal of loving-kindness meditation is to cultivate compassion for ourselves and others. Loving-kindness meditation has four "healing" elements: intention, attention, emotion, and connection. "Boosting" our intention ("may everyone be happy") gives energy and...

In our current work environment, technological developments have greatly facilitated “multi-tasking”. Computers allow running several programs at the same time and mobile phones have become portable computers able to provide constantly updated information. Research...

This meditation aims to allow YOU to observe a self that is beyond the constructed self or the ego. This observing self allows you to view yourself and your experiences from a distance and, at the same time, connect to something more profound than the experiences...

Walking mindfully means walking with full attention. The slow, methodical movements can relieve stress, calm the body, and focus the mind. Indeed, several studies show that physical exercise has demonstrated effects in reducing psychological distress (Gerber &...

There are two fundamentally different ways of meeting another human being. One can let the encounter be guided by personal ideas, memories, thoughts, opinions, and beliefs about the other person or meet this other person without judgments, images, and assumptions. The...

Mindful listening is an important skill. In general, people thrive when they feel fully "heard" and "seen." Mindful listening means listening entirely to the other person. Instead of interrupting the person, trying to tell one's own story or thinking ahead, the...

Mindfulness practice offers a way for clients to disengage from the hectic world around them by focussing attention inward. In mindfulness practice, clients learn to use their breath as a vehicle to create more inner peace. By connecting to their breath, clients...

"Taking pictures is savouring life intensely, every hundredth of a second." – Marc Riboud. The quote mentioned above suggests that photography may increase savouring. Taking a photograph requires a certain amount of focused attention and appraisal of one's immediate...

QUOTE: I want to run a small experiment with you. This exercise only takes 1 minute. I will tell you when the time is up. I want to invite you to be silent for 1 minute, without talking or doing anything, be here. Let's review the 'One-Minute Just-Be' related...

This exercise relates to  STEP 5 in SESSION 2 Automaticity Sit comfortably and try to imagine the following scenario as vividly as possible:  “Imagine strolling along a street with which you are well-acquainted. As you look up, you notice that there is someone you...

This exercise relates to  STEP 5 in SESSION 2 Automaticity Let me read aloud the following brief stories slowly. John was on his way to school. He was worried about math class. He feared that he could not keep the students under control. This was not his job as the...

This exercise relates to  STEP 3 in SESSION 3 Judgment BENEFIT FINDING  Try and recall a circumstance related to a painful event or loss experienced in your life.NOTE: Do not pick a traumatic event that may trigger mental health issues or require a professional...

The goal of this exercise is to demonstrate what non-acceptance of emotions and feelings entails. Non-acceptance means that one tries to control or alter an experience. Although it is a very ineffective way of coping with emotions, as it can negatively affect...

This metaphor illustrates the importance of cultivating an acceptance-based relationship with emotions to deal effectively with emotions. Rather than keeping the door shut, one should be willing to keep the door open and allow emotions, both positive and negative, to...

This exercise aims to allow the YOU to experience the focus on the present moment cultivated in mindfulness, which can be a powerful tool to counteract the dissatisfaction and desire for a better outcome than the one resulting from an excessive future orientation....

The goal of the exercise is to make the image of a compassionate self more concrete. I imagine what it feels like to be self-compassionate and live more in line with this notion. Note that the exercise point is to help you envision and understand what those qualities...

For many people, the concept of the ego is often challenging to understand. Attempts to explain it often lead to resistance and confusion. This metaphor offers a simple way to explain the process of identification at the heart of the ego. The primary process that is...