mindfulness

Nervous Systems on Display

We now live in a different world from the one we lived in last week. Many people were already highly stressed before the virus reached our country and community. This week fear has intensified. We do not know what will

Codependence, a Trauma Response

Do you feel safer alone? What happens to a person who fears connection and longs for authentic relationships? Looking at social anxiety, lack of emotional attachment and isolation through a trauma lens, we can see the effect of having been

Take Off Your Shoes!

We all have a list of “shoulds” and “shouldn’ts” inside our head. We share many of these. Children who are hungry or hurt. Animal cruelty. Greedy people amassing fortunes while ruining the environment. Some things make the list because they

Showing Up For Ourselves

A recent Being Well podcast featured Dan Siegel and Tina Payne Bryson’s wonderful new book The Power of Showing Up: How Parental Presence Shapes Who Our Kids Become and How Their Brains Get Wired.  Being Well Podcast: The Power of Showing

If I were free…

What comes to mind when you think of someone who is free? Free to be themselves. Free from fear and shame. Someone who doesn’t second guess themselves. Someone who isn’t afraid to be authentic. Take a few minutes now to

Calming Social Anxiety

When we feel afraid or anxious, we are responding to a threat. When we experience social anxiety, we are almost always responding to the abundance of associations & memories from past social interactions.  We have a primitive brain and survival

Tall Two-Year-Olds

When a group of adults don’t get enough sleep, it’s like a meeting of tall two-year-olds. Family get-togethers often feature too many people in a small space, staying up late, and too much noise, alcohol, and sugar. Add in entitlement,

This is NOT the Time to Meditate

“I sit down to meditate and my mind explodes with catastrophic thinking. I don’t get a moment’s peace from my mean inner critic. What’s the matter with me? I even fail at sitting still with nothing to do.”  Said by every

What Kind Of An Idiot Would…?!!

We’ve all been there, at the wheel or in the passenger seat. We’re driving along and someone does something inconsiderate that sets off a flare of rage. They roar up beside our car then cut us off, forcing us to

Use Your Body to Calm Catastrophic Thinking

What is happening right now in the space your body is occupying? There are sense perceptions, of the air or clothes on your skin, sounds, wetness in your mouth and the movement of your body with your breath. Are you

I Need More Sleep!

I’ll turn off the screens at nine so my brain has a chance to settle before sleep. I’ll go to bed by ten and listen to a guided relaxation as I fall asleep. I’ll wake up early enough to go

Conditions for Happiness

What are the conditions for happiness for you? How many of them are present right now? In this inquiry practice, be firm with your mind so you don’t entertain negative thoughts. We’re not suppressing them, we’re just taking a break.

The Four Right Attitudes

What happens to the environment in our mind when we feel hate toward people greedily using their power for their own benefit, causing harm and destruction to others and the environment? Stress sky rockets. Our body tightens up. We are

Gratitude and Fear

The evidence is in. Gratitude practices rock! Oprah. Brené Brown. Scientists. So why do so many people find they turn stale and lifeless after awhile? It’s one more thing to tick off our already overwhelming to-do list. The promises of

A Field of Energy

Settle into a comfortable position. Shavasana is a classic relaxation pose – where you lie on your back with your arms and legs a comfortable distance apart.  Become aware of your body from head to toes and the space your body is

Signature Strengths

Dr. Martin Seligman is a pioneer in the new (1998) field of positive psychology. Until then, western psychology was primarily focused on fixing what was wrong.  My meditation teacher encouraged us to “enjoy what there is to enjoy, not suffer

Inner Critic

Do you have an inner critic that is always on the lookout for anything you’ve done wrong? That ridicules and shames you for the smallest mistake? That drives you to be perfect and doesn’t let you rest? Would you like

Solace in the Heart

The practice below is one of nurturing ourselves with comfort and solace in the heart center. Bring to mind a moment of joy, maybe someone you love or a favourite pet and bring your attention to your heart area. The

We’re not performing monkeys

Compassion arises naturally when we acknowledge truth. There is much joy and beauty in a human life and much hardship and pain.  Our culture creates pressure to manage life in a certain way, to be successful, and to maintain a

Type with your Fingers

My meditation teacher commented once on how much bodily tension he saw when students typed on the computer. People put their whole body into hammering these sensitive springs that actually work best with a light touch. Try it next time

3 Levels of Direct Experience

Do we actually need that ongoing commentary about our experience? What are the sensations in your neck and shoulders? Contracted and tight? Painful? Soft and comfortable? Are your shoulders up around your ears? When you let your shoulders become a

We Don’t Know

The truth we both fear and hate is that we don’t know what is going to happen. We long for love and authentic, deep connection with other people AND it is with our loved ones that we are at our

Embodied Healing in Daily Life

We figure it out in our heads long before we feel comfortable with the energy in our body. We are adults now and have the capacity to understand the sequence of events from childhood through to present day. We know

Trauma Informed Mindfulness

Free online class Sunday March 3rd 11AM Eastern  http://zoom.us/j/645904638 Following the instructions to breathe and relax can be difficult for some people with a trauma history. We’re asking people to let down their defenses and feel. Our brain and nervous

Velcro and Teflon

Can you look at yourself in the mirror and say “I love you” without cringing? If not, why not? What are the obstacles to loving and connecting with yourself? Why are so many people at war with themselves? Emotional self

Stillness

We notice what moves. This is part of the negativity bias in the brain. Being vigilant for potential danger helps keep us safe. Are you held hostage by your primitive brain? This can be dramatic when there is a sudden

Mindfulness Inquiry

Jon Kabat-Zinn: “Mindfulness meditation is the awareness that arises from paying attention, on purpose, in the present moment and non-judgmentally”. Mindfulness is an intimate witnessing. We are having an experience at the same time as we are aware of the

Experiences and Their Meaning

We learn from our experiences by evaluating evidence. We form beliefs based on our interpretation of what happened. Many people have an underlying belief that they are unworthy, not good enough, not lovable or somehow fundamentally wrong. As adults, we

Breathe slowly. What’s the Hurry?

Literally, what’s the hurry? Yogis count our lifespan in breaths, not years. The average person breathes 21,600 times a day. If you were to breathe 25% slower, about 16,200 times a day … You do the math. It adds up

Radical Recovery Summit 2019

32 fascinating interviews with innovative leaders in the field of addiction and recovery. I love talking with the people in the Summit because they are passionate about their work. Addiction is so prevalent in our society and the stats for

Trauma Expert Dr Gabor Maté

“Trauma causes us to disconnect from ourselves, our sense of value, and from the present moment.” Dr Gabor Maté I recommend Dr Maté and tell his definition to people at least a dozen times every week. Trauma doesn’t only happen

The Bodyguard

Do you remember that scene in The Bodyguard where Whitney Houston is swept into Kevin Costner’s arms and carried to safety? Adrenaline is pumping. The danger is extreme and Kevin Costner is on high alert. Due to his action, the

Moved To Tears

Reconnect and Fall in Love With Yourself, a women’s healing trauma retreat. What happens at a retreat like this? 7 women arrived Friday late afternoon and settled in at a classic old farmhouse. People are nervous before something like this.

The Fear Factor

How does fear affect your life? For most people, it is a long list with a wide reach. Our primitive brain is set up to ensure the survival of the species and fear gets our attention. Fight, flight, freeze kicks

Fight Reflex

People who love high risk sports and extreme adventures become addicted to the experience in their own bodies. A similar process happens with emotional striking out. The fight reflex and the flood of chemicals and hormones it releases in the

Healthy Mind in Everyday Life

As we heal from trauma, we develop strength and resilience. Our mind and system settles and we become calmer. We now know that we can’t emotionally self-regulate on our own. We co-regulate, which means we need to be around people

Resilient and Strong Enough

This week in our daily practice, we have been inquiring into resilience and strength. How does that show up in your body? Is there a toughness or shielding in your neck, shoulders and upper back? See if it feels okay

Our prize at the bottom of the Cracker Jacks!

I offer a free daily online guided practice of meditation, relaxation, breathing and being with ourselves. We get to know ourselves in this small community of like-minded individuals. Why offer this every day? Because I know the importance of consistency.

I Wasn’t Calm I Was Frozen

I always thought of myself as quite calm. I was actually frozen. It is how I got through my traumatic teen years and I realize now that the protective freeze took many decades to completely thaw. This makes sense. Children

Open Your Hands and Let Go

“Clutching your old relationship in closed fists does not work. Acknowledge to yourself that the old relationship is over. You can’t get it back. Your only option now is how much you will open to new possibilities. Open your hands

Compassion is like water permeating hard dry soil

When we water plants in dry soil, it helps to pour in just a bit of water, let it sink in a bit to soften the soil then pour in the rest. If we don’t soften up the dry soil

Intention for Nurturing Supportive Self-Care

Near the end of our online daily practices, I often open a space for intention. Someone might set an intention to touch back in through the day to the deepest stillness experienced during the practice, or to follow the breath

Attuned Empathy

“A fundamental goal of human development is the emergence of a self-sustaining, self-regulated human being who can live in concert with fellow human beings in a social context. Vital for this healthy development is a relationship with a parent who

FREE In Person Every Day. Join Me 8:00am Eastern for Guided Meditation, Relaxation and Inquiry

Meditate with me every day 8:00am Eastern Live on Zoom #645 904 638.  It’s free, come join. It’s free! I meet with people daily online for guided practices exploring: Breathe, Relax, Heal. Many of the meditations are here. My pre and post practice teaching and

Committing to my body

My drive for emotional safety overpowered care for my body. We have many words to describe the very common dissociation of ourselves from our bodies. “She’s stuck in her head.” “I live from the neck up.” We feel like we

Forgiving My Nervous System

Take a few deep breaths and relax your whole body from head to toes. Look at these sentences and notice your response. Someone came up behind me and I jumped a foot. I am frustrated that I startle so easily

Welcome!

I first began working with Scott Kiloby’s welcoming phrases four years ago in response to a thought “Stop in at the coffee shop up the street for a chocolate croissant.” I pulled my car to the side of the road

Fear of Trauma Stored in our Body

Unhealed trauma is stored in the tissues of our body. Traumatic experiences are either processed completely or partially or perhaps hardly at all. They cause a disconnect from ourselves and the present moment. This “leaving the scene” is part of

Giving Myself My Own Attention

The intimacy of witnessing our experience Practices of mindfulness develop the capacity to witness or observe our experience. We can do this anywhere. When we are walking. Dancing. Breathing in sunshine. Checking Facebook. Washing our face. We begin every meditation

Speaking Truth to Bullshit

In Brene Brown’s extraordinary book Braving the Wilderness, she has a chapter called “Speak truth to bullshit. Be civil.” She speaks about truth in our interactions with other people and points to what is happening inside. Shame can be triggered

Silent Kindness Retreat

December 1, 2015 was the 1st day of continuous live online practices. On December 1, 2017 we celebrated with a 24 hour silence retreat. A more accurate name would be a Silent Kindness Retreat. I encouraged everyone to use this

“My body is busy. Inside, I am still.” ~Deepak Chopra

“My body is busy. Inside, I am still.” Deepak Chopra, from a recent interview in response to a comment on how busy he is. Retreat is an interesting word with many associations, both negative and positive. At times, we retreat

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