Yarn's with Grace: A Tiger and the Monk podcast

For a guided journey through movement and meditation tune into the Peace for Purpose Meditation episode

This guided practice is designed to serve and support you as much as is helpful however it is my hope and gentle encouragement that you work toward guiding yourself through this same practice. 

The idea behind this practice is to take a short moment to tune into your body, breath & intention to prepare you for an awesome workout.
We can often carry different parts of our life into the gym with us and that can rob us of some of the focus and energy that we could otherwise be putting into the workout.
By creating moments of transition you can start to align attention, intention an actions which can empower you to lift (and live) more potently.

I would encourage you to use the recording for as long as feels helpful but once you have the gist of it I would strongly suggest practicing on your own.

The steps are simple

From a standing position tune into your breath (if it feels safe close your eyes)
As you feel yourself breathing tune into your body from the ground up.
As you feel your body breathing and scan your body from the ground up imagine the sort of energy you'd like to bring to the gym with you, the sort of energy that will fuel you workout.
If you have a Vision of yourself, a goal that this workout is in service of you might let that enter you mind.
Once you feel your whole body breathing that energy
Set some clear intentions for what's in front of you.
Open your eyes, feel your body, step into your workout fully focused.
Step into you Greatness.

A great practice for facilitating deep rest.
This is a short version of the practice, toward the end of the recording I offer some options to continue the practice on its own.
Best done lying down
Enjoy

Reflection

An opportunity to think deeply about the year that was
So that we might be inspired and empowered by those lessons to make next year even better.

In this practice attention expands from the breath into open awareness.
The breath is used as anchor and home base from which you are invited to open fully to your experience.
It is much like the tuning in practice we touched on in weeks 3 - 4 but we stay in open awareness for longer periods of time.
This practice can initially feel a little "spacy" and a bit hard to grasp but eventually can be a deeply restful and insightful practice. 

In this practice attention expands into awareness to include breath, body and sound.
This is an enlightening practice in it's own right and a gateway to open awareness.
This practice can be combined with great music or sound healing to help deepen one's appreciation and communion with sound.

In this practice attention expands from the breath into the body and you arrive in a place where you feel your body and feel your body breathing.
This something you can practice at any given moment for any length of time.
You breath and your body are always with you and are always present.
Coming home to the breath and the body can be a gift and act of presence. 

This meditation adds a layer of noting to noticing.
When attention wanders away from the breath take a moment to note where it went.
Examples are
Thought, Feeling, Physical Sensation, External Sensation if you notice something that doesn't fit into these categories I'd be quite surprised but it could happen.
Once you have noted the source of "distraction" simply guide attention back to the breath

This meditation is very simple.
The instructions are simply this 

1. Guide attention to the sensations of the breath at a particular part of the body (nose, chest, belly are some options)

2. Notice when your attention has wandered away from the breath (this noticing is part of the practice not a mistake or failure) and gently guide attention back to the breath.

3. Work on maintaining attention on the breath for sustained periods of time.

Some common misconceptions of this practice is that we have to stop or mind from thinking or become super quiet within.
People are often hard on themselves when there attention wanders and consider it a failing - this is simply part of the practice.

A short meditation inviting you to tune into your present moment experience.
This practice is very simple, just notice what's happening around and with in.
Simply observe you experience with a sense of gentle curiosity. 

This practiced can be used to help settle into a Meditation or any time you feel like you need to come back to calm.

Instructions are simply to
breath in & out through the nose
breath ever more gently
allow the out breath to be slightly longer than the in breath
allow the in breath to breath deep into the belly.

Enjoy!!

This 15 minute practice is a compliment to the foundational practices of meditating on the breath and a daily gratitude practice.
It is not designed to replace these practices rather as a way of connecting with Gratitude and the Breath in different way. 

A 20 minute practice of tuning in, gratitude, intention and planning.
Peace, Love, Joy and Power to you!!

This bodyscan meditation invites you to tune in with parts of your body that feel ok and explore the possibility of opening to parts of your body that may be in pain or injured in a gentle, open way.
If you visit a part of your body with "too much charge", that feels too painful to direct attention to please direct attention elsewhere.
DO NOT do any movements that cause pain or discomfort, this should be a gentle, explorative and safe experience.
Enjoy, Explore, Enlighten, Empower!!!!

Part of the Wholehearted Coaching Experience

A meditation practice for coaches, leaders, teachers or anyone who wants to live and lead with more Wisdom, Compassion, Courage & Love.
This is part of a Wholehearted Coaching Course. 

You are a fluid, responsive being.
You are expansive and minute.
Influenced and Influential

You are your senses and your environment
You are your body and your breath
You are your thoughts and your feelings.

You are attention, awareness, consciousness.

You are all these things and more.

This meditation is to help you be with your wholeness.

This meditation can be done lying down, sitting or walking.

A Metta Mantra can be recited at any time to help remember and nurture our capacity to love.
If the words I use don't resonate with you for any reason please work with your own Metta Mantra - anything that can help you feel a sense of love and kinship for your self and the world around you is great. 

In this practice we direct attention to different parts of our body and feel gratitude for different parts of our life.
Enjoy!!

How will you know when you've arrived?
How will you celebrate when you get there?
Who will you be and how will you feel when you've reached your destination?
What will you do when your cup is full?
How will you engage with the path to greatness?

Deep thanks and gratitude to Martin Seligman whose worked on Flourishing informed this practice. 

“I have no doubt that most people live - whether physically, intellectually or morally - in a very restricted circle of their potential being.

They make use of a very small portion of their possible consciousness, much like a man who, out of his whole bodily organism, should get into the habit of using and moving only his little finger.”

William James

An exploration of Resources and Challenges that are stepping stones to your Greatness.

A mediation cultivate a sense of presence, gratitude and priming to be your best self.

The Body can serve as a place for grounding for though the mind may wander the body is always present

This is Body Scan meditation  infused with a sense of Love, Appreciation, Compassion and Friendliness.
The passage read  at the start and finish of the meditation can be found in the Afterword of Bhante Gunaratana's book Mindfulness in Plain English.
A great book written by a meditation master. 

A short meditation to harmonise breath, body and mind in preparation for a workout. 

Gratitude for the practice of meditation and all those who have kept alive for us to explore.

This meditation came to me as I was having a yarn with my Brother Jack, the Man from Mountain.
I hope you dig it.

If you want to listen to the yarn between Jack and I check out the first episode of this podcast

A yarn with my Brother - the Man from the Mountain - Jack May.
An Artist, a surfer, a health coach, a handsome bastard and a bloody good bloke.