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Category Archives for "Meditation"

Podcast 50: Mindfulness Practice in Alcohol recovery

Creating a daily practice of Mindfulness Mediation easily

Podcast (Audio Only)

Today’s podcast is special.  It is my 50th Podcast that I want to combine some of the components of other podcasts that can truly change your life, if you choose to implement some new practices.

This podcast is for those who want to achieve a new perspective, to create a new Practice in moments of time to start to understanding how to control your mind, our thoughts and our emotions.

We will include a Vagus nerve breathing technique that will automatically calm you or can use to calm a panic attack, and a mindfulness mediation to pull it all together.

As Americans, we seem to accept that stress is a necessary part of life.  But, it doesn’t need to or need to affect your health, if we can open up to ways of other cultures to draw from them to improve our way of life .

We can keep the busy lifestyles but add mindfulness as we do it.  

We can have it both ways with improved health and vitality.  The summary of today is:

  1. The fundamentals and foundations of mindfulness, the attitudes of mindfulness practice, and the history of mindfulness and how it emerged as a powerful force in our modern health care.
  2. 6 Specific techniques for practicing mindfulness in all hectic life activities, including breathing, walking, eating, exercising, listening, and dancing.
  3. And exercises and strategies for integrating mindfulness practice across the spectrum explored, especially with conditions like anxiety, trauma-related disorders, depression, and unresolved grief.

In this podcast listeners can participate and learn the basics of mindfulness and meditation, consider its applications for enhancing quality of life.

Mindfulness is an ancient meditation the practice of paying attention to your present moment experience, whether it be a sight, a sound, a taste, a smell, a sensation in the body, or mental activity includes both emotions and thoughts noticing life, absent of judgment, that can be practiced for a few moments or for a few minutes sitting in a doctor's office or on a park bench, standing in line or in a practice you can develop sitting for 15 minutes each day.

THICH NAHT HANH is a Zen Buddhist author of THE MIRACLE OF MINDFULNESS, 92 yo teacher, and often referred to as the father of mindfulness in the West, he states: “Mindfulness is the miracle by which we masters restore ourselves”.

In Western medical practice, mindfulness is described as a psychologic state, a practice of mindfulness meditation, and a mode of awareness.

Other authors who focused on mindfulness: Ram Dass: Be Here Now teaching of "be here now" 

In Jon Kabot-Zinn's seminal work Wherever You Go, There You Are, he defines mindfulness as "paying attention in a particular way, on purpose, in the presence of the moment, and non-judgmentally" as if your life depended on it." 

There are SEVEN ATTITUDES OF MINDFULNESS- a Frameable copy of the seven Attitude of Mindfulness as a gift or Podcast 49.

So lets put this all together in a meditation using these mindfulness skills.

In podcast # 45 I explained Vagus Breathing as miracle way to stimulate the Vagus nerve in a 4 and 8 breathing that sends a calming chemical into your system for panic attacks or general calming.

Create a space in your life for mindfulness practice.  I suggest 15 min. find a place in your environment where you can create nice ambience, have a candle or a jewel or something special that make you love being there. Have your comfortable chair, that when you sit in it is makes you feel special.  Once you establish this space it will draw you into a faster state of peace, just by being there. 

Remember to Practice the Skills shared today to actually live the new outcome for the benefits you will recieve.

This is by no means a replacement for therapy of any medical attention if you need it.  Always reach out and take care of yourself or if you are feeling like you want to hurt yourself, there is always someone standing by at 1800-273-8255 or call 911. 

Joanne Williams FB page at esaevaluation16 

Or check out videos at AnxietySimplified.net

Or go to https://esapros.com for an emotional support animal or a Psychiatric Service Dog to go with you everywhere to give you the support you need.

Podcast 49: 7 Attitudes of Mindfulness

Creating your Authentic Self

Podcast (Audio Only)

Anxiety Simplified and Joanne Williams are celebrating 1 year anniversary doing podcasts every week. I am offering a frameable print of the 7 Attitudes of Mindfulness for your desk to remind you of living mindfulness qualities.

These 7 attitudes can be life changing.

The 7 Attitudes of Mindfulness according to Kabat-Zinn

  1. Being Non-Judgmental- "Just noticing" SIT WITH IT
  2. Beginner's Mind- Approach each new task with an open mind.
  3. Non-Striving-Focus on the process, not just the outcome. "Life is about the journey, not the destination."
  4. Acceptance-Pathway to peace, and "it is what it is."
  5. Letting go- Releasing one's "grip" on a situation. Letting go generally results in a freeing response.
  6. Patience- With ourselves and others. Patience teaches us how to wait with grace. Love yourself the way you are.
  7. Attitude of Trust in the Process- "Life is about the journey, not the destination," Believe in a Higher Self or Source. It will happen when it is Supposed to happen

Start this practice today on a walk today.

Think about how "being in the moment" where there is no fear of sadness this can be practiced with each activity practice mindfulness in activities of daily living?

MINDFUL WALKING

Instructions

  • Think about looking toward the horizon during the walk instead of down at your feet.
  • Consider the art of breaking this walk down into slow motion, as if you are experiencing it for the first time (i.e., beginner's mind).
  • Standing tall, let your heel connect with the earth and allow the front part of your foot to point towards the sky.
  • Very slowly step down, shifting the weight from your heel to the ball of the foot.
  • Shift the weight from the ball to the toes.
  • Deliberately repeat this same motion on the other foot.
  • Continue taking this walk in this slow, deliberate fashion, observing each sensation with a new awareness. Let your walk truly be an exercise in mindful meditation.

This is by no means a replacement for therapy of any medical attention if you need it.  Always reach out and take care of yourself or if you are feeling like you want to hurt yourself, there is always someone standing by at 1800-273-8255 or call 911.

Or go to https://esapros.com for an emotional support animal or a Psychiatric Service Dog to go with you everywhere.

Frameable Print of the 7 Attitudes of Mindfulness

Join us for Our next podcast: The Science of Mindfulness

See videos at AnxietySimplified.net

Podcast 45: Tense and Release Progressive Relaxation Meditation

Podcast (Audio Only)

Sleep Meditation

The summary of today’s podcast is a meditation lead by Joanne Williams for Allowing Quiet time for an overthinking brain.

This is a meditation to show you how to create ‘Your Time’ to Listen to your inner voice once you can quiet your busy overactive brain.

Take a moment to find your center.

Focus on your Breath; in through your nose and out through your mouth.

Place your attention above your head and above your thoughts,

Breathe into the right side of your brain to quiet the chatter.

Ask for an intention in this moment, to be feel calm and at peace.

Tense and Release different muscle groups to Let go of the tension in each muscle group to come to total relaxation.

Ask for what you want in this moment, Listen for any messages from source, Allow them to come and be thankful and grateful for the wisdom that comes.

You have all you need within yourself, once you allow and listen.

All is good

This is by no means a replacement for therapy of any medical attention if you need it.  Always reach out and take care of yourself or if you are feeling like you want to hurt yourself, there is always someone standing by at 1800-273-8255 or call 911.

And listen for more on how to feel more in control of your life. Remember to Share the Love.

Or at Joanne Williams FB page at esaevaluation16

Or go to https://esapros.com for an emotional support animal or a Psychiatric Service Dog to go with you everywhere to give you the support you need.

Join us for Our next podcast: Vagus nerve

See other podcasts at AnxietySimplified.net

 

Podcast 2: Guided Meditation for Anxiety and Panic

Introduction to anxiety simplified

Title: Guided Meditation for Anxiety and Panic Relief Relaxing Meditation Ep.2

Subtitle: Listen for the messages, relaxing calming meditation 

AnxietySimplified.net 

In this episode Joanne Williams, LCSW narrates a 5 minutes Relief now calming meditation

Next podcast episode: 3 Ways to deal with anxiety and Panic Attacks part 1 

Join the Conversation

Our favorite part of recording is answering your questions, from Face book at AnxietySimplified.net.  Leave comments in the comment section, we will answer on a Podcast on that subject.  So listen for your question.  Or share it with someone who may be helped with that answer. 


5 Minutes Relief Now Guided Meditation

anxiety simplified

Podcast

Date: 7/2/2020

Episode: 5 minute Relief Now Guided Meditation 

Title: Self Help Relaxing Relief from Anxiety

Subtitle: Anxiety Relief 

Final Show Link:

In this episode just Relax and Listen to a relaxing guided meditation.  From Joanne Williams 30 yrs. as a Licensed Mental Health Therapist she has developed Simplified Solutions dealing with anxiety,

If you are a new listener to Anxiety Simplified, we would love to hear from you.  Please visit our Contact Page at Anxietysimplified.net let us know how we can help you today!

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Join the Conversation

Our favorite part of recording is answering your questions, from Face book at AnxietySimplified.net and in our comments section leave a question we will answer on a Podcast on that subject.  So listen for your question.  Or share it with someone who may be helped with that answer.

Explore these Resources

In this episode, we mentioned the following resources: Emotional Support Animals Evaluation for anxiety at ESApros.com 

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