This document provides instructions and scripts for leading mindfulness exercises in a group setting. It introduces several exercises, including mindful breathing, listening, body awareness, eating, movement, and emotions. The exercises are meant to help participants be present, focus attention, reduce stress, and increase well-being. Instructions provide a structured process to guide participants through slow, focused awareness of breath, sounds, body sensations, food, movement, and gratitude.
When we meditate, we inject far-reaching and long-lasting benefits into our lives: We lower our stress levels, we get to know our pain, we connect better, we improve our focus, and we're kinder to ourselves. Let us walk you through the basics in our new mindful guide on how to meditate.
In the noisy world, every individual seeking peace and wisdom. However, nothing in this world is easy to achieve, not even a peace. At this moment you need to connect with your inner self to attain peace. Is it easy to attain peace of mind? How can we connect with the inner self? Well, ‘yoga meditation’ is the answer to all the questions.
Burnout Busters: Mindfulness and Breathing Exercises for Wellbeing [autosaved]Colleen Loehr
This presentation was given at a wellness conference for law enforcement officers of United States Department of Probation and Pretrial Services. Participants practiced a variety of stress reducing exercises, including Bellows Breath (Bhastrika), acupressure self-massage, chair yoga, aromatherapy, slow paced breathing, nine round breathing, Humming Bee Breath (Bhramari), and mindfulness exercises. Quotes were included by Marsha Linehan, Sharon Salzberg, Tara Brach, Pema Chodron, Eckhart Tolle, Alan Watts, Elisha Goldstein, P. Goodchild, Dan Harris, Thich Nhat Hanh, Jon Kabat-Zinn, Mingyur Rinpoche, Margaret Paul, Parker Palmer, and Hafiz.
When we meditate, we inject far-reaching and long-lasting benefits into our lives: We lower our stress levels, we get to know our pain, we connect better, we improve our focus, and we're kinder to ourselves. Let us walk you through the basics in our new mindful guide on how to meditate.
In the noisy world, every individual seeking peace and wisdom. However, nothing in this world is easy to achieve, not even a peace. At this moment you need to connect with your inner self to attain peace. Is it easy to attain peace of mind? How can we connect with the inner self? Well, ‘yoga meditation’ is the answer to all the questions.
Burnout Busters: Mindfulness and Breathing Exercises for Wellbeing [autosaved]Colleen Loehr
This presentation was given at a wellness conference for law enforcement officers of United States Department of Probation and Pretrial Services. Participants practiced a variety of stress reducing exercises, including Bellows Breath (Bhastrika), acupressure self-massage, chair yoga, aromatherapy, slow paced breathing, nine round breathing, Humming Bee Breath (Bhramari), and mindfulness exercises. Quotes were included by Marsha Linehan, Sharon Salzberg, Tara Brach, Pema Chodron, Eckhart Tolle, Alan Watts, Elisha Goldstein, P. Goodchild, Dan Harris, Thich Nhat Hanh, Jon Kabat-Zinn, Mingyur Rinpoche, Margaret Paul, Parker Palmer, and Hafiz.
116 solutions for our chosen sleeping problem. What to do when our brain keeps us awake at night. Team work of the future team in: Crash Course in Creativity class.
Find out how to meditate properly and top 5 tips for daily meditations. Get more information on how to meditate properly @ http://www.YourBestMeditation.com
Stop Thinking - How to Reduce Your Thinking to Help Create Quality IdeasPaul Foreman
Stop Thinking - How to Reduce Your Thinking to Help Create Quality Ideas
You can subscribe to the Mind Map Inspiration Blog to receive new Mind Maps at http://www.mindmapinspiration.com/ and follow me on Twitter @mindmapdrawer http://twitter.com/mindmapdrawer
Also available: E-Books designed to help you create stylish and artistic mind maps of your own - visit the Mind Map Inspiration Website for more details: http://www.mindmapinspiration.co.uk/
So you’ve decided to start looking after the health of your mind by meditating. But where to begin? How to get started? What are the basics? How will it feel? What to expect? All perfectly normal questions, and, lucky for you, we’re here with the answers you need to get started.
116 solutions for our chosen sleeping problem. What to do when our brain keeps us awake at night. Team work of the future team in: Crash Course in Creativity class.
Find out how to meditate properly and top 5 tips for daily meditations. Get more information on how to meditate properly @ http://www.YourBestMeditation.com
Stop Thinking - How to Reduce Your Thinking to Help Create Quality IdeasPaul Foreman
Stop Thinking - How to Reduce Your Thinking to Help Create Quality Ideas
You can subscribe to the Mind Map Inspiration Blog to receive new Mind Maps at http://www.mindmapinspiration.com/ and follow me on Twitter @mindmapdrawer http://twitter.com/mindmapdrawer
Also available: E-Books designed to help you create stylish and artistic mind maps of your own - visit the Mind Map Inspiration Website for more details: http://www.mindmapinspiration.co.uk/
So you’ve decided to start looking after the health of your mind by meditating. But where to begin? How to get started? What are the basics? How will it feel? What to expect? All perfectly normal questions, and, lucky for you, we’re here with the answers you need to get started.
Ohm Shanti
Meditation Trainers
Participants Guide
Table of Contents
Introduction to Meditation………………………….. Page 3
History of Meditation………………… ……………… Page 4-5
Learning Objectives……………………………………... Page 6
Training Plan……………………………………….……….. Page 7-8
Task Analysis……………………………………….……… Page 9-11
General Outline…………………………………………… Page 12
Post Survey………………………………………………….. Page 13
Introduction to Meditation
Have you ever wanted to escape the outside world for just a few minutes? By mastering the art of meditation, you will be able to do that anywhere! Meditation helps with a wide variety of things, from keeping you stress free to helping your bodies immune system. It has the ability to make you AND those around you happier and will also make you feel more connected. Meditation not only helps our mind, but can also reduce aging and improve metabolism, which will help some lose weight. Another proven benefit of meditation is increased memory and attention span.
History of Meditation
Meditation dates back to prehistoric origins confirmed by early religious contexts. We see some of the earliest written records of meditation from Vedantism which comes from Hindu traditions around 1500 BCE. The English word “meditation” stems from meditatum, a Latin term meaning “to ponder.” Although we can’t know when, exactly, people began to meditate, experts agree that the practice probably began many thousands of years ago, before the birth of modern civilization as we know it. If scholars look to establish the origins of meditation, they first have to decipher ancient texts and recorded hieroglyphs to find references to this discipline. Several archaeological findings suggest that hunter-gatherers were participants of some forms of meditation, as were early shamans. Their knowledge was passed down orally from one generation to the next, helping to lay the important foundations of modern meditation. It can be difficult to pin down the origins of meditation because there are so many practices that fall under the “meditation” umbrella. Is it mindfulness? Contemplation? Communion? Chanting? Trance?
Although many forms of meditation can be found in ancient religious traditions around the world, the practice as a component of a spiritual journey is probably most closely associated with Buddhism. The Buddha, who lived and taught in Southeast Asia about 2600 years ago, founded a path that inspired generations of participants to sit in mindful awareness and breathe their way to lasting peace. According to his teachings, meditative concentration is one of three trainings that when practiced together result in awakening, or enlightenment. The other two are proper ethical conduct and the wisdom of seeing things as they really are.
Men and women who gained insight and wisdom by putting the Buddha’s teachings into practice taught others. Seekers would travel to learn from great teachers who often lived in cultures far removed from their own, then bring th.
Don't flip out! Guaranteed to make you smile. Created by Bruce Kasanoff and Jim George, author of Time to Make It Stop: The How of Now http://www.amazon.com/Time-Make-It-Stop-How/dp/0615690742
In the 21st century i.e. the age of distraction, our brains have never ever been cluttered with so much information and events happening around us. This if unchecked can have adverse effects & necessitates the need for 'Mindfulness', a stepping stone to a holistic well being of an individual.
Mindfulness. It’s a pretty straightforward word. It suggests that the mind
is fully attending to what’s happening, to what you’re doing, to the space you’re
moving through. That might seem trivial, except for the annoying fact that we
so often veer from the matter at hand. Our mind takes flight, we lose touch with
our body, and pretty soon we’re engrossed in obsessive thoughts about something that just happened or fretting about the future. And that makes us anxious.
A simple guide to mindfulness meditation in the seated position - copyright - all rights reserved - for educational and informational puposes only - not for commercial use (except by the copyright holder)
There is nothing much to say about meditation. This is the oldest practise by virtue of which one can control ones mind and the mind becomes the strongest tool for tackling any challenges that life may throw at us. Meditation is the tool described in the vedic scriptures and today it is accepted world wide as a potent and effective therapy.
9.1 Centeredness through vigilance in the eye
9.2 Inner alchemy
9.3 Permanence in the eye
9.4 The harvest of permanence
9.5 Practice
9.6 Intermezzo: changes in vision
9. 7 The eye-heart awareness
9.8 When to start?
How to Meditate_ A Step-by-Step Guide.pdfKnowing Overt
In today's fast-paced world, it's more important than ever to take care of your mental and emotional wellbeing. Meditation is a simple but powerful tool that can help you reduce stress, increase focus and productivity, and cultivate inner peace and happiness. By following the step-by-step guide provided in this article, you can start your own regular meditation practice and experience the many benefits of mindfulness and relaxation.
Control you anxiety quickly and easily with invaluable tips and suggestions including, breathing exercises, meditation, relaxation techniques and more so that you can finally overcome this debilitating condition.
What’s the difference?
Meditation – comes from Buddhist practice and is based on the monastic tradition of looking inward, focus inwardly on body
Mindfulness – values not monastic, related to rational thought and is easier to integrate with life. A bigger field of attention – actions, thoughts, emotions, state of mind
Minh Triết Ứng Dụng - Kinh Tế Nhân Văn và Phát Triển Bền Vững
Trong buổi trò chuyện tháng này, chúng ta sẽ cùng nhau nhìn nhận lại những vấn đề của nền kinh tế hiện đại về tiền bạc, sự thịnh vượng, mối quan hệ giữa con người với nhau, với thiên nhiên, chất lượng cuộc sống, lao động và tiêu thụ... Và chúng ta sẽ cùng tìm hiểu những gợi ý cho một nền kinh tế nhân văn, tỉnh thức, phát triển bền vững từ góc nhìn minh triết của Phật giáo, Schumacher, Steiner...
π: https://tinyurl.com/learningjourneyvn
Thái Dương Thiên Thần chính là Ánh Sáng nội tâm, Cái Tôi cao hơn, Linh Hồn của bạn, Vị Chân Sư đầu tiên của bạn. Ngài đã ở bên bạn suốt nhiều kiếp sống cho đến khi bạn đạt tới sự làm chủ và hướng tới tâm thức Chân Ngã. Chỉ khi đó, Ngài mới hoàn thành công việc của mình.
Trong buổi chia sẻ tháng này, chúng ta sẽ cùng tìm hiểu câu chuyện về Vị Thầy Nội Tâm bên trong mỗi người, nhiệm vụ của Ngài và cách làm sao để tiếp xúc với Ngài. Chúng ta cũng sẽ nói về cuộc hôn nhân thiêng liêng, những người không có Thái Dương Thiên Thần và những người đánh mất Linh Hồn.
Cầu mong sự hiểu biết này sẽ giúp mỗi người có thêm nhiều hứng khởi trên con đường tinh thần.
Slides trình bày và tài liệu tham khảo: https://tinyurl.com/thaiduongthienthan
Link Youtube: https://youtu.be/f-wbskyTFP8
π: https://tinyurl.com/learningjourneyvn
Hoa Sen Chân Ngã (Thể nguyên nhân, Karana Sarira, Chén Thánh, Đền Thờ của Solomon, Linh Hồn Thể) là một phương tiện bán thường tồn (hiện hữu qua nhiều kiếp sống) trên cõi thượng trí và là nguồn gốc của xung lực tái sinh.
Sau khi chết, chúng ta trải qua nhiều giai đoạn biến đổi khác nhau. Tâm thức chúng ta dành một quãng thời gian trụ trong thể cảm xúc, sau đó nó tan rã và chết đi, rồi tiếp tục trong thể trí nó cũng tan rã và chết đi. Sau đó, chúng ta quay trở lại HOA SEN CHÂN NGÃ trên cõi thượng trí – ngôi nhà của linh hồn (hay là linh hồn thể) - để hấp thu hoàn toàn tất cả những gì mà lần nhập thế vừa qua thu gặt được và lên kế hoạch cho lần nhập thế sắp tới.
Trong những chu kỳ dài hàng ngàn kiếp sống, HOA SEN CHÂN NGÃ được xem như là Chén Thánh nơi lưu giữ các tinh túy từ mỗi kiếp sống, chứa đựng tất cả những gì được yêu thương và quý giá của con người, tất cả mọi thành tựu của các thế kỷ, tinh túy của tình yêu, kiến thức thực sự và phụng sự.
Với sự giúp đỡ của vị thần trông nom của chúng ta, Đấng Thái Dương Thiên Thần một ngày nào đó, linh hồn sẽ chói rạng trong sinh mệnh nhỏ bé của con người. Lúc HOA SEN CHÂN NGÃ sẽ bị thiêu hủy và tất cả những phẩm tính và chất liệu của nó sẽ được thăng hoa và chuyển hóa vào Tam Nguyên Tinh Thần. Con người đạt được giải thoát khỏi tam giới thấp và không cần phải luân hồi nữa trừ phi vì thôi thúc hy sinh hay phụng sự.
Trong buổi chia sẻ tháng này, chúng ta sẽ cùng nhau tìm hiểu về HOA SEN CHÂN NGÃ, về cấu tạo, sự khai mở, chức năng và các định luật liên quan.
Cầu mong sự hiểu biết này sẽ giúp mỗi người có thêm nhiều hứng khởi trên con đường tinh thần.
Link video: https://youtu.be/gFOxqiPYKKw
Tiềm thức thuộc các cấp độ cõi trí chìm dưới ngưỡng ý thức. Đó là kho lưu trữ các bản ghi của tất cả những trải nghiệm của chúng ta trong vô thức, vốn chứa đựng phần lớn những thôi thúc, mệnh lệnh tiêu cực và gắn liền với nhiều ảo ảnh, ảo cảm, ảo tưởng. Phần lớn cuộc sống của đa số chúng ta đang bị vận hành bởi tiềm thức và bị chi phối bởi những nội dung tự động trồi lên khi có một liên hệ kết nối với chúng. Tiến bước trên đường Đạo là từ từ xua tan những nhân tố tiềm thức này và làm sạch kho chứa tiềm thức. Tiến bước trên đường Đạo là hành động, suy nghĩ, cảm nhận và nói năng trong ánh sáng của Linh Hồn. Chỉ khi các nhân tố thuộc tiềm thức được xua tan thì ta mới có tự do thực sự.
Trong bài chia sẻ này, chúng ta sẽ cùng bàn luận:
Tổng quan về sự mở rộng tâm thức trên cõi trí và các dạng tâm thức
Các nhân tố chứa trong tiềm thức và sự trỗi dậy của tiềm thức
Tâm lý tự trừng phạt và cách hóa giải
Tinh linh, thực thể chiếm hữu trong các “tưởng tượng” tiêu cực và cách ngăn chặn chúng
Nhận diện và chuyển hóa, giải phóng tiềm thức.
Link youtube: https://youtu.be/3WawYsOyu_4
π: https://tinyurl.com/learningjourneyvn
ANTAHKARANA - CÂY CẦU VỒNG ĐẾN VĨNH CỬU
“Con không thể đi trên Đường Đạo nếu con chưa trở thành chính Đường Đạo đó.” (Helena Blavatsky, “Tiếng Nói Vô Thinh”)
Lời giảng từ Kim Huấn Thư này chứa đựng một sự thật huyền linh bí ẩn và sâu sắc, "trước khi một người có thể bước trên Thánh Đạo, y phải trở thành chính Thánh Đạo đó."
Trên cõi trí, có một khoảng cách bên trong tâm thức con người vốn phân chia tâm thức phàm ngã với tâm thức linh hồn và sự sống chân thần. Đây là khoảng cách giữa hạ trí và thượng trí. Khoảng cách này cuối cùng phải được nối liền để con người có thể đạt được khai sáng và giác ngộ.
Đường nối liền đó là ANTAHKARANA, còn được gọi là “cây cầu vồng”, hay Thánh Đạo trong nội tâm.
Đây là con đường thực sự dẫn đến linh hồn và xa hơn thế nữa, đến chân thần. Trên con đường này, các phẩm chất của linh hồn sẽ dần được biểu hiện.
Trong bài chia sẻ này, chúng ta cùng tìm hiểu
➡ Cấu tạo đường Antahkarana - cây cầu vồng tâm thức
➡ Xây dựng đường Antahkarana
➡ Tác dụng của việc kiến tạo đường Antahkarana lên cuộc sống.
Link file pdf: https://tinyurl.com/antahkarana
Link Youtube: https://youtu.be/XyZpNuESN9E
Playlist: https://tinyurl.com/learningjourneyvn
NHỮNG CỘT MỐC TRÊN ĐƯỜNG ĐẠO
Các cuộc điểm đạo là những cột mốc đánh dấu những bước phát triển quan trọng trên Đường Đạo, đây là một chủ đề thiết yếu trong Triết Học Nội Môn. Mỗi cuộc điểm đạo chính có thể được xem như một cánh cổng dẫn tới sự khai sáng giác ngộ và giải thoát. Mỗi cuộc điểm đạo biểu thị rằng linh hồn đã làm chủ được một khía cạnh của phàm ngã và dần dần cuối cùng đạt tới trở thành một Chân Sư Minh Triết.
Trong bài chia sẻ này, chúng ta sẽ tìm hiểu tổng quan về đường đạo và đi sâu vào bốn cuộc điểm đạo quan trọng, những thách thức cũng như sự thay đổi tâm thức kèm theo đó.
Hy vọng rằng tấm bản đồ hành trình tâm linh này sẽ hữu ích, giúp chúng ta có thể soi chiếu, tự nhận biết và chuẩn bị tâm thế cho mình trên con đường dài nhiều chông gai nhưng cũng đầy ý nghĩa và vinh quang phía trước.
Link video: https://youtu.be/zNVjbxpTz80
Link file pdf: https://tinyurl.com/stagesonthepath
Thánh Đoàn - Huyền Giai Tinh Thần của Hệ Địa CầuLittle Daisy
Khái lược vũ trụ học nội môn (Esoteric Cosmology).
Thánh Đoàn - Đại Bạch Giai Huynh Đệ - Các Chân Sư Minh Triết.
20.12.2022
π - A Quest for Meaning
https://tinyurl.com/aquestformeaningvn
Trình bày Phạm Hồng Chương, ngày 06.08.2022
Định nghĩa về nghiệp quả (karma)
Quan niệm sai về Luật Nhân quả
Nhắc lại về vòng luân hồi
Luật Nghiệp Quả hoạt động ra sao?
Có bao nhiêu loại nghiệp?
Các vị Nghiệp Quả Tinh Quân là ai?
Sao Thổ – Chúa tể Nghiệp quả
Ý nghĩa Luật Nhân quả
Luật Nhân quả có thể được hoá giải không?
Kết luận
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Chuỗi chương trình giới thiệu minh triết nội môn đến cộng đồng do nhóm Việt Nam trường Morya Federation và nhóm PSSM Anapanasati đồng tổ chức, Hè 2022.
Link tải các bài trình bày (pdf): https://tinyurl.com/GTMTTL2022
Link playlist của chuỗi chương trình: https://tinyurl.com/playlistGTMTTL2022
Trình bày: Phạm Hồng Chương, ngày 04.08.2022
Quan niệm về cái chết
Vòng luân hồi
Diễn trình của sự chết
Ý nghĩa của cái chết
Những việc có thể làm cho người sắp chết được ra đi nhẹ nhàng
Chuẩn bị cho cái chết tốt đẹp.
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Chuỗi chương trình giới thiệu minh triết nội môn đến cộng đồng do nhóm Việt Nam trường Morya Federation và nhóm PSSM Anapanasati đồng tổ chức, Hè 2022.
Link tải các bài trình bày (pdf): https://tinyurl.com/GTMTTL2022
Link playlist của chuỗi chương trình: https://tinyurl.com/playlistGTMTTL2022
6.3 Chiêm tinh nội môn - Các hành tinhLittle Daisy
Trình bày: Thùy Dương, ngày 29.07.2022
Ý nghĩa nội môn của các hành tinh.
Vai trò nội môn của Trái Đất và Vulcan trong bản đồ sao.
Thực hành luận giải mục đích linh hồn cho kiếp sống.
Phụ Lục: Năng khiếu nghề nghiệp liên quan đến các cung năng lượng, dấu hiệu hoàng đạo và các hành tinh (khi chúng trùng tụ điểm Mọc hoặc ở trong các nhà 1, 6, 10).
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Chuỗi chương trình giới thiệu minh triết nội môn đến cộng đồng do nhóm Việt Nam trường Morya Federation và nhóm PSSM Anapanasati đồng tổ chức, Hè 2022.
Link tải các bài trình bày (pdf): https://tinyurl.com/GTMTTL2022
Link playlist của chuỗi chương trình: https://tinyurl.com/playlistGTMTTL2022
6.2 Chiêm tinh nội môn - Dung hợp, nhà và các góc chiếuLittle Daisy
Trình bày: Thùy Dương, ngày 27.07.2022
Phần này bàn đến sự dung hợp, ý nghĩa 12 nhà từ góc độ linh hồn và ý nghĩa các góc chiếu.
Dung hợp là một khái niệm quan trọng trong chiêm tinh học nội môn bởi con đường phát triển tinh thần gắn liền với tâm thức ngày càng mở rộng, bao gồm, hợp nhất, hướng đến trải nghiệm và thực chứng Nhất Thể (Oneness). Cụ thể ở đây, chúng ta bàn đến 3 thập giá của cấp độ phát triển tâm thức, sự dung hợp năng lượng của 4 dấu hiệu trên từng thập giá và sự hợp nhất của các cặp đối cực.
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Chuỗi chương trình giới thiệu minh triết nội môn đến cộng đồng do nhóm Việt Nam trường Morya Federation và nhóm PSSM Anapanasati đồng tổ chức, Hè 2022.
Link tải các bài trình bày (pdf): https://tinyurl.com/GTMTTL2022
Link playlist của chuỗi chương trình: https://tinyurl.com/playlistGTMTTL2022
Trình bày: Thùy Dương, ngày 25.07.2022
Tổng quan về chiêm tinh, sự khác biệt giữa chiêm tinh học nội môn và ngoại môn (phổ truyền), và cơ bản về chiêm tinh học.
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Chuỗi chương trình giới thiệu minh triết nội môn đến cộng đồng do nhóm Việt Nam trường Morya Federation và nhóm PSSM Anapanasati đồng tổ chức, Hè 2022.
Link tải các bài trình bày (pdf): https://tinyurl.com/GTMTTL2022
Link playlist của chuỗi chương trình: https://tinyurl.com/playlistGTMTTL2022
How to Split Bills in the Odoo 17 POS ModuleCeline George
Bills have a main role in point of sale procedure. It will help to track sales, handling payments and giving receipts to customers. Bill splitting also has an important role in POS. For example, If some friends come together for dinner and if they want to divide the bill then it is possible by POS bill splitting. This slide will show how to split bills in odoo 17 POS.
Welcome to TechSoup New Member Orientation and Q&A (May 2024).pdfTechSoup
In this webinar you will learn how your organization can access TechSoup's wide variety of product discount and donation programs. From hardware to software, we'll give you a tour of the tools available to help your nonprofit with productivity, collaboration, financial management, donor tracking, security, and more.
Operation “Blue Star” is the only event in the history of Independent India where the state went into war with its own people. Even after about 40 years it is not clear if it was culmination of states anger over people of the region, a political game of power or start of dictatorial chapter in the democratic setup.
The people of Punjab felt alienated from main stream due to denial of their just demands during a long democratic struggle since independence. As it happen all over the word, it led to militant struggle with great loss of lives of military, police and civilian personnel. Killing of Indira Gandhi and massacre of innocent Sikhs in Delhi and other India cities was also associated with this movement.
We all have good and bad thoughts from time to time and situation to situation. We are bombarded daily with spiraling thoughts(both negative and positive) creating all-consuming feel , making us difficult to manage with associated suffering. Good thoughts are like our Mob Signal (Positive thought) amidst noise(negative thought) in the atmosphere. Negative thoughts like noise outweigh positive thoughts. These thoughts often create unwanted confusion, trouble, stress and frustration in our mind as well as chaos in our physical world. Negative thoughts are also known as “distorted thinking”.
The Indian economy is classified into different sectors to simplify the analysis and understanding of economic activities. For Class 10, it's essential to grasp the sectors of the Indian economy, understand their characteristics, and recognize their importance. This guide will provide detailed notes on the Sectors of the Indian Economy Class 10, using specific long-tail keywords to enhance comprehension.
For more information, visit-www.vavaclasses.com
This is a presentation by Dada Robert in a Your Skill Boost masterclass organised by the Excellence Foundation for South Sudan (EFSS) on Saturday, the 25th and Sunday, the 26th of May 2024.
He discussed the concept of quality improvement, emphasizing its applicability to various aspects of life, including personal, project, and program improvements. He defined quality as doing the right thing at the right time in the right way to achieve the best possible results and discussed the concept of the "gap" between what we know and what we do, and how this gap represents the areas we need to improve. He explained the scientific approach to quality improvement, which involves systematic performance analysis, testing and learning, and implementing change ideas. He also highlighted the importance of client focus and a team approach to quality improvement.
The Art Pastor's Guide to Sabbath | Steve ThomasonSteve Thomason
What is the purpose of the Sabbath Law in the Torah. It is interesting to compare how the context of the law shifts from Exodus to Deuteronomy. Who gets to rest, and why?
Unit 8 - Information and Communication Technology (Paper I).pdfThiyagu K
This slides describes the basic concepts of ICT, basics of Email, Emerging Technology and Digital Initiatives in Education. This presentations aligns with the UGC Paper I syllabus.
Unit 8 - Information and Communication Technology (Paper I).pdf
Mindful moments
1. Mindful Moments:
“It’s not really about sitting in
the full lotus, like pretending
you’re a statue in a British
museum. It’s about living your
life as if it really mattered,
moment by moment by moment
by moment.”
– Jon Kabat-Zinn
An Introduction
We have created the following scripted mindfulness exercises for your Circle group. You
can use the ones we’ve provided, or find your own if you’re feeling adventurous!
Setting the tone for your meeting will allow you to be open to new ideas without having
your mind stuck on worries of the day, or your to-do list when you get home. Take this
time to be here, to be present, and to give yourself the gift of focus, through the support
of your friends.
If you’re not familiar with mindfulness, check out the information below as an easy way
to get started. Even if you are a mindfulness guru, you could find a rekindled excitement
learning the various benefits of mindfulness.
Mindfulness means paying attention in a particular way on purpose, in the present
moment, without judgment. This isn’t about trying to stop thoughts and feelings, but about
shining a flashlight of focus, moment-by-moment, on our emotions, thoughts, body, and
environment.
Although mindfulness has roots in ancient Buddhist meditation, it is quickly gaining
momentum in today’s scientific community as an proven way to enhance relationships
and connection, reduce stress, boost the immune system, improve memory, and manage
emotions, among other things.
We challenge you to not only start your Circles meetings with a mindful moment, but to
take this opportunity in Circles to develop mindfulness as a daily practice. In our busy
modern world, which can sometimes be filled with stress, sleep deprivation, multitasking,
and digital distractions, what could be better?
And remember, mindfulness doesn’t have to be only while sitting in a chair in a quiet
eucalyptus-infused room. Bring mindfulness with you while you’re out shopping, brushing
your teeth, holding a baby, and even working at the computer!
Want to read more about mindfulness? Visit our content partners at UC Berkeley’s Greater Good
Science Center: http://greatergood.berkeley.edu/topic/mindfulness/
2. Mindful Moments:
Mindful Breathing
Anchor your Circle to the here and now by using your breath. Lead this “balloon breath”
exercise as a starting point to your mindfulness practice. These exercises are most powerful
if someone guides it and everyone else follows along.
Instructions and script:
1. Read the script below aloud in a slow, gentle voice at a rhythmic pace with many
pauses.
2. Have people sit or lie on the floor. If they prefer to stay on their chairs, that’s okay
too.
3. “Please get into your ‘mindful bodies’ – being as still as possible…as quiet as
possible…spines straight, with your eyes gently closed. Let your hands and
arms rest in a relaxed position.”
4. “Inhale slowly as if blowing up a balloon in your stomach.”
5. “Exhale slowly and notice the balloon fall.”
6. “Inhale, noticing how your stomach moves out, away from the body. Exhale,
noticing how your stomach moves closer to the body.”
7. “Repeat this balloon breath 5-10 times. Observe how you feel as you inhale and
as you exhale.”
8. Ask your Circle about their first mindful experience. What did they feel?
Since breathing is something you all do all the time, it is one of the best tools you have to
bring you into the present moment. No matter what situation you are in, you can always
place your attention on breathing in and out – use your breath as an anchor.
As you focus on breath, living in the ‘now’ will feel more clear and peaceful, even when your
environment is chaotic. It is not meant as a prescription for tuning out the world, but tuning
in with open awareness.
Other Project Happiness picks:
Guided breathing: http://www.freemindfulness.org/download
Time’s breathing exercises: http://healthland.time.com/2012/10/08/6-breathing-exercises-to-relax-in-
10-minutes-or-less/
Dr. Weil’s 3 breathing techniques: http://www.drweil.com/health-wellness/body-mind-spirit/stress-
anxiety/breathing-three-exercises/
3. Mindful Moments:
Mindful Listening
Lead this “listening to the bell” exercise to encourage mindful listening. This is a simple
practice and can be repeated daily, even when you’re not meeting with your Circle.
You will need a “mindfulness bell,” or a rain stick – anything with a sustained sound. If
you don’t have access to any of these, you can use this online recording: http://www.
onlinemeditationtimer.com.
Instructions and script:
1. Read the script below aloud in a slow, gentle voice at a rhythmic pace with many
pauses.
2. “Today’s mindful moment is a practice in listening mindfully.”
3. “Please get into your ‘mindful bodies’ – last time we discussed that this means
being still and quiet, sitting upright, with your eyes gently closed.”
4. “Now place all your attention on the sound you are about to hear. Listen until
the sound is completely gone.”
5. Ring the bell. As it begins to ring say, “Please raise your hand when you can no
longer hear the sound.”
6. When most or all have raised their hands, you can say, “Now slowly move your
hand over your stomach or chest, and just feel your breathing, remembering
the balloon breathing we did last week.”
7. You can help your Circle stay focused during the breathing with reminders like,
“Just breathing in…breathing out…”
8. Ring the bell again, and have your group raise their hands when they can no longer
hear it.
9. Invite feedback on mindful listening. Ask: How does listening to the bell translate
into listening to people and daily conversations?
In order to tune in to the very last sound of the bell, there couldn’t be any other noise
or interruptions. Similarly, when we are tuning in to a conversation, mindfulness allows
our thoughts to stay focused on who is speaking, and to remain open to their opinion. In
listening intently, we can also stay aware of our emotional landscape and what is happening
within, without judgment.
Other Project Happiness picks:
Guided sounds and thoughts: http://franticworld.com/free-meditations-from-mindfulness/
Guided mindful listening: https://www.tarabrach.com/meditation-silence-listening/
4. Mindful Moments:
Mindful Body Awareness
Guide this “body scan” exercise to encourage being fully present in your body, without
trying to change it, which is sometimes referred to as a feeling of “bodyfullness.”
Instructions and script:
1. “Today’s mindful moment is called a body scan. You learned how to do mindful
breathing, how that can relax you and make you more calm. Now we’re going
to scan around the whole body, and go through it like a spotlight, section by
section, so you will know how to be mindful of your whole body.”
2. Read the script below aloud in a slow, gentle voice at a rhythmic pace with many
pauses. Have people sit in chairs for this exercise.
3. “Please get into your ‘mindful bodies.’”
4. “First feel yourself on your chair, feel your feet on the floor, your toes, your
heels. Are they heavy or light? Feel your seat on the chair, your back leaning
on the back of the chair, or if you’re lying down feel your body melt onto where
you are lying.”
5. “Where your body is touching the chair or floor, is it soft or hard? Let’s soften
those edges.”
6. “Bring your hands together, and rest them in your lap. Notice how your hands
feel. Are they heavy or light, warm or cool?”
7. “Notice these things about every part of the body we put our flashlight of
attention on, starting with your feet.”
8. “What about your knees, your legs.”
9. “Put your attention on your belly. Breathe in and feel it fill up with air, then
breathe out the air.”
10. “With your hands clasped in your lap, put your spotlight of attention on your
fingertips.”
11. “Then your elbows...Your shoulders...Your back...Your neck.”
12. “Put your spotlight of attention on your face, your mouth, your eyes, your ears,
the top of your head.”
13. Allow your group to breathe silently for a few moments.
14. “And when you’re ready, open your eyes.”
15. Invite feedback from the group about their mindful experience. Questions to ask:
What is one thing you noticed? Is there one part of your body that you wanted your
flashlight of attention to stay on for longer? Did it make you feel more relaxed?
The body scan is a good mindful exercise to do before you go to sleep, before your busy
day, or even sports. Being mindful of your body is like telling your body it is important to you
– that you’re just checking in, and care about it. It is also a great way to relax.
Other Project Happiness picks:
Three-minute body scan video: http://elishagoldstein.com/videos/3-minute-body-scan/
Crash-course on the body scan: http://www.npr.org/templates/story/story.php?storyId=7650123
5. Mindful Moments:
Mindful Eating
Lead this “raisin meditation” exercise to encourage mindful eating. This script adapted from
mindfulness expert Jon Kabat-Zinn*, who explains, “When we taste with attention, even the
simplest foods provide a universe of sensory experience.”
Instructions and script:
1. Read the script below aloud in a slow, gentle voice at a rhythmic pace with many
pauses.
2. “Please get into your ‘mindful bodies’ – being still and quiet, sitting upright,
eyes gently closed.”
3. Distribute at least one raisin to each person. If you don’t like raisins, you can use
another fruit or nut. As you begin to distribute the raisins, say: “Now, imagine you
are an alien who has just arrived on planet earth. I am going to give everyone an
object. When you get your object, I want you , the alein, to examine it as if you
have never seen anything like this strange thing in your entire life.”
4. “As you look at the object, notice the shape…the color…the size.”
5. “Turn it over in your hand. How does the object feel? Is it hard or soft? How
small is it? Does it have an interesting texture?”
6. “And now smell the object. Holding it beneath your nose, carefully notice the
smell of it with each breath.”
7. “Do you want to eat the object? Is it difficult not to just pop it in your mouth?”
8. "Now, in super slow motion, move the object closer and closer to your mouth,
perhaps noticing your mouth watering with excitement…and finally, place the
object inside your mouth.”
9. “Become aware of the object on your tongue.”
10. “Bite lightly into the object. Does it squish or crunch?”
11. “Chew three times. Then stop and describe the flavor of the object to yourself.”
12. “Now complete your chewing and swallow the object. As it goes down, see if
you can sense it moving down to your stomach.”
13. “Sit quietly, breathing, aware of what you are sensing.”
14. Ask your group for feedback.
When applied to eating, mindfulness gives you the attention necessary to notice how your
food effects your body; It can even make it a much more enjoyable experience! Today, as
you eat, be aware of what you are eating, how you are eating, and why you are eating.
Other Project Happiness picks:
Mindful Chocolate: https://www.headspace.com/blog/2015/11/25/we-think-you-should-eat-some-
chocolate/
Get started with mindful eating: http://www.huffingtonpost.com/2013/11/12/mindful-eating-
tips_n_3941528.html
10-minute mindful eating exercise: http://www.yogajournal.com/food-diet/meditation-mindful-
eating/
*Based on Kabat-Zinn. From Segal, Z.V. Williams, J.M.G., & Teasdale, J.D. (2002). Mindfulness-Based Cognitive Theory.
6. Mindful Moments:
Mindful Movement
Because Circles is supposed to be bonding, be ready to have fun and laugh at yourselves
during this “walking like a turtle” exercise! You might even learn something new about your
body as you move through the next 5 minutes as a turtle.
Instructions and script:
1. Read the script below aloud in a slow, gentle voice at a rhythmic pace with many
pauses.
2. “Please get into your ‘mindful body.’”
3. “Think of an animal that moves very slowly, like a turtle or an elephant.”
4. “You are going to pay very close attention and walk like this animal: slow,
steady, and quiet as you can.”
5. “Stand up and slowly take a step forward, begin with your heel first, then toes.
Slowly, mindfully, put your foot down in stages.”
6. “As you take one mindful step at a time, tune in to all your senses. Feel the
ground beneath you and notice your connection to the earth.”
7. “We are going to walk like this for 5 minutes. Feel free to go outside or
wherever your feet may take you.”
8. “As you mindfully move about, see what you would see, hear what you would
hear, feel what you would feel as though you were moving around in a turtle’s
‘shoes.’ Have fun placing your attention in your movement.”
9. At the end of the 5 minutes call your group back together.
10. Ask your Circle for feedback on the experience. Questions to ask: Check in with
your bodies and see if you feel any different. Why do you think we move slowly
when learning to be mindful? How do you think being present with how you move
could benefit you in your life? How is movement different than the body scan?
Just like eating mindfully, moving mindfully is something we can be aware of and practice
every day. Be more aware of your walking experience throughout the day, how you’re
moving, noticing how fast or slowly you are walking, and in what situations.
Other Project Happiness picks:
Go on a mindful walk: http://www.huffingtonpost.com/2013/05/20/meditation-in-action-walking-
meditation_n_3279958.html
Mindful movement by Lois Howland: https://health.ucsd.edu/specialties/mindfulness/programs/
mbsr/Documents/MP3/Mindful-Movement-Meditation.mp3
Guided mindful movement by Tara Brach: http://mindfulnessexercises.com/mindful-movement-
guided-exercises/
7. Mindful Moments:
Mindful Emotions
This “gratitude” exercise supports emotional awareness and life satisfaction. Emotional
management is one of the most impactful applications of mindfulness, and this particular
exercise will increase the positive emotions in your life.
Instructions and script:
1. Read the script below aloud in a slow, gentle voice at a rhythmic pace with many
pauses.
2. “Today’s mindful moment is meant to give you an easy way to increase the
positive emotions in your life. One of the best ways to train your brain to focus
on the positive is through practicing the state of appreciation.”
3. “Please get into your ‘mindful bodies.’”
4. “Take deep breaths in and relax as you breathe out. Breathe in slowly, and
breathe out slowly.”
5. “We are now going to learn a good way to celebrate the gifts in our life.”
6. “Remember a time where you felt really grateful for a special moment in your
life…it could be with your family, with friends, with a pet, or in nature.”
7. “Let your heart feel that feeling, like the warmth of the sun is shining on it.”
8. “Feel that warm sun moving from your heart to all over your body, through your
arms and your legs, into your fingers and toes.”
9. “Enjoy this feeling of being surrounded, as through your entire body is being
wrapped in a warm cozy blanket.”
10. “Continue to breathe in and out gently as you feel grateful and happy.”
11. “See how long you can keep this feeling for...Now slowly, open your eyes.”
12. When they’re finished, invited feedback from the group about their mindful
experience. Questions to ask: How was this gratitude meditation the same and
different from gratitude practices in the past? When might this be a good exercise
to do? (i.e. before bedtime, when they’re in a bad mood, etc.)
Being mindful of our thoughts and focusing on something more positive helps us feel
better. One of the best ways to focus on the positive is to look at the world through the
lens of gratitude and appreciation. Mindfulness of emotions also helps us turn towards all
emotions, even the negative ones. They can often be powerful teachers and can help us find
relief by being aware of our inner landscape.
Other Project Happiness picks:
Mindful gratitude: https://www.pickthebrain.com/blog/10-ways-add-mindful-moments-day/
Be curious about negative thoughts: http://psychcentral.com/blog/archives/2014/05/25/10-small-
ways-to-cultivate-mindful-moments/
Difficult emotions: http://www.mindful.org/how-meditation-helps-with-difficult-emotions/
Sitting with stress: http://msdssearch.dow.com/PublishedLiteratureDOWCOM/
dh_0916/0901b80380916223.pdf?filepath=familyhealth/pdfs/noreg/611-00324.
pdf&fromPage=GetDoc
8. Mindful Moments:
Mindful Relationships
Lead this “secret friend” exercise to encourage empathic connection with others through
mindfulness. This can be done any time – in traffic, on a plane, or right before you go to
sleep.
Instructions and script:
1. Read the script below aloud in a slow, gentle voice at a rhythmic pace with many
pauses.
2. “Please get into your ‘mindful bodies.’”
3. “Put your hand on your heart and think of someone that you see regularly that
makes you happy – it could be someone you know or someone you don’t know
well, even a family pet.”
4. “As you imagine this someone, see them with a big smile on their face, hear
them laughing about something funny, and feel their positive energy.”
5. “Now, as you keep your hand placed on your heart, let your heart fill up with
kindness, until it’s so full it might burst.”
6. “Now send all this kindness to this person, allowing it to flow directly from your
heart to their heart.”
7. “As you let this kindness continue to flow from heart to heart, repeat silently:
May you be happy, May you be healthy, May you be peaceful, May you be
strong, May your heart be filled with love and kindness.”
8. “Sit quietly for a few more moments, as you continue to send these kind
thoughts.”
9. When they’re finished, invite feedback from the group about their mindful
experience. Questions to ask: How this made you feel? Consider how it might make
you feel the next time you see that person – do you think it will change how you feel
about them?
This exercise is sometimes called “heartfulness” or “loving-kindness.” You can practice
heartfulness at ay time by sending kind thoughts to someone, including sending this
kindness to yourself! It’s an instant happiness boost.
Other Project Happiness picks:
Greater Good Science Center’s 15-minute meditation: http://ggia.berkeley.edu/practice/loving_
kindness_meditation#
Loving-kindness script: http://mindfulnesshamilton.ca/meditation-scripts
Loving-kindness to boost compassion to yourself, others, humanity: http://www.mindful.org/a-loving-
kindness-meditation-to-boost-compassion/
9. Mindful Moments:
Mindful Seeing
Mindfulness sharpens our sensory acuity, bringing heightened awareness to the present
moment and training us to notice details. Awareness is the light, attention is the lens. Lead
this “one-pointed focus” exercise to spark mindful seeing.
Instruction and script:
1. Have people find an objective to focus on. A pen or a pencil works, or maybe give
them each a leaf or a flower if available. Have them hold it in their hand.
2. Read the script below aloud in a slow, gentle voice at a rhythmic pace with many
pauses.
3. “Please get into your ‘mindful bodies.’”
4. “Focus on the object in your hand. Today we are going to practice mindful
seeing. Mindful seeing is also called ‘description mode’ because it describes the
qualities of something without looking for an explanation for why it is the way it
is.”
5. “Notice all the different colors in this object. Are these colors bright or dull?
Colorful or shades of grey? Pick one of the colors, and notice all the shades of
this color in the object and its surroundings.”
6. “Notice the texture of the object. Run your fingers over its entire surface. Is it
smooth or rough?”
7. “Notice the size of the object. Is it bigger than your hand or smaller than your
pink finger? Is it wide or thin?”
8. “Notice the shape of the object. Is it round or rectangular? 3-dimensional or
2-dimensional? Are the edges sharp or dull?"
9. “Finally, I want you to look even deeper at this object for the next for the next
20 seconds. Let thoughts of anything else in your life drop away as you fully
concentrate and explore the object with your eyes. Are there any more details
about this object that you might not have noticed the first time you looked at
it?”
10. Gather them back after 20 seconds have passed.
11. What did your group think about mindful seeing? Questions to ask: What did you
notice as you stared at the object for the 20 seconds? Did you start to notice things
you hadn’t seen when you’ve looked at this object in the past?
When you practice noticing the details of the world around you with all your senses, it can
have a big impact on your life. The more you practice, the sharper your senses become and
the more joy you begin to find in the details of your experiences.
Other Project Happiness picks:
Candle meditation (and 8 others): http://www.spring.org.uk/2014/04/mindfulness-meditation-8-
quick-exercises-that-easily-fit-into-your-day.php
10. Mindful Moments:
Mindful Challenge
Make this mindful moment a challenge to emphasize that mindfulness is a skill that can be
learned. Like all skills, mindfulness requires a regular practice, even outside of Circles!
Instructions and script:
1. Read the script below aloud in a slow, gentle voice at a rhythmic pace with many
pauses.
2. “Please get into your ‘mindful bodies.’”
3. “You may notice that it’s growing easier to get into your mindful body now that
we’ve had a chance to practice it for the past 8 mindful moments.”
4. “Mindfulness is a skill, the more you practice it the better you get at it. Today, in
this mindful moment we’re going to test our mindfulness.”
5. “During this first mindful moment, we sat and breathed for one minute. Today
we are going to do two minutes of silent breathing.”
6. “Starting now, begin to breathe in…and out…and in…and out…”
7. “I will let you know when two minutes have passed.”
8. After two minutes have passed, say, “And when you’re ready, please gently
open your eyes.”
9. Invite feedback from the group about this mindful experience. Questions to ask:
How was this different from the first time you tried mindful breathing during the
first mindful moment? In what areas of your life have you been using mindfulness?
How does living mindfully make you feel?
Other Project Happiness picks:
Quick, guided mindful arrival: https://www.tarabrach.com/brief-meditation-1-minute/
General guided meditations in Spanish and English: http://marc.ucla.edu/body.cfm?id=22