Seated Meditation  The seated meditation uses the breath as the main focus of attention. Participants are instructed to sit in an upright position with a straight back, preferably with their eyes closed. Once the participant is settled in this upright position, he/she...

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...

EXERCISE: Loving-Kindness Meditation 1 (SELF) Sit in a comfortable position with your back upright. Close your eyes and bring your attention towards your breath. Remind yourself that every living being wishes to live in peace and happiness. Connect yourself deeply to...

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...

THE OBSERVER MEDITATION I aim to guide you through seated meditation. TRANSCRIPT At this moment, I was hoping you could turn your attention to this room. Picture yourself in this room, seated precisely where you are. Now begin to move inwards into your skin. Try and...

EXERCISE: Three Minute Breathing Space The first step to changing conflicts and struggle is to become aware that we experience conflict or struggle. In very intense situations, this is often not so difficult. We are aware that our thoughts are conflicted, but our...

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 STEP 3: 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...