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A Keen Mind | Stress Reduction | Mindfulness | Meditation

A Keen Mind | Stress Reduction | Mindfulness | Meditation

By Jude Johnson, MA, LMFT
Welcome! Most people struggle with stress and feel overwhelmed when they can't keep up with life's demands. If you are battling stress over competing demands from work, home or both and would love to find relief from the onslaught of daily strains and pressures, this show can help. Jude Johnson, is a licensed therapist who teaches Mindfulness Based Stress Reduction (MBSR) which has been shown to help with stress, pain and illness. This show provides effective tips for stress reduction and includes a guided meditation.
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#47: Becoming More Resilient and Developing a Positive Mindset
This episode explores three ways to reduce stress that will help you become more resilient and develop a positive mindset.  I will cover the power of finding joy in movement, shaking meditation, as well as how to bring more mindful attention and focus to what we're able to control in our lives. Following this brief talk, there will be a guided meditation. I have an upcoming online class Mindfulness Intro - Being Mindful Together starting August 6th @ 6:30pm.  TO learn more and or register visit https://akeenmind.com/services-3/beingmindfultogether/ If you are in North Carolina and would like to learn more about counseling services (currently offering teletherapy sessions only) visit http://akeenmind.com/services-3/mindfulness-based-psychotherapy/ I have a two-part Mindfulness for Beginner series on Simple Habit that includes 14 meditations. If you would like to try out Simple Habit Free use the coupon code meditatewithjude to have access to Simple Habit with all of his meditations as well as over 100 other experts. Make sure that you apply the coupon code online prior to downloading the app. Directions are below to obtain your free trial. This is a 30 day FREE Trial. Input the following link: https://www.simplehabit.com/redeem/meditatewithjude Create a login or the automatic login options like Facebook or Google. Download the app and enjoy! The free trial will then be applied to your mobile app as well (ios and Android) You will have access to over 500 meditations on the app even if you do not use the paid version. I am a meditation teacher on Yoga Vibes which is a platform that provides on-demand video for yoga and meditation instruction. There are over 2000 classes with a variety of teachers and styles. If you would like the flexibility to practice yoga at home or when you’re traveling you can try Yoga Vibes for free for 15 days. Use the coupon code judejohnson and you’ll save $50 off giving you on a 1 years subscription for 149.95. Check out https://www.yogavibes.com to learn more.
24:35
July 27, 2020
#46 Being Mindful of Race
This episode explores how to become more mindful of race.  We explore some of the research on racial bias and how we can help facilitate healing racial divisions, through curiosity, mindful listening and compassion.  I apologize in advance for any oversights or biases caused by my own misperceptions about race. We are seeing immense suffering in our country and in our world over racial injustice, domestic violence, substance abuse, child abuse, mental illness,  and all to the backdrop of 120 thousand plus deaths due to COVID-19.  Overwhelming stress brings our individual and societal wounds to the surface.  Following this talk, there will be a guided meditation that focuses on compassion for self and others. If you are in North Carolina and would like to learn more about counseling services (currently offering teletherapy sessions only) visit http://akeenmind.com/services-3/mindfulness-based-psychotherapy/ I have a two-part Mindfulness for Beginner series on Simple Habit that includes 14 meditations. If you would like to try out Simple Habit Free use the coupon code meditatewithjude to have access to Simple Habit with all of his meditations as well as over 100 other experts. Make sure that you apply the coupon code online prior to downloading the app. Directions are below to obtain your free trial. This is a 30 day FREE Trial. Input the following link: https://www.simplehabit.com/redeem/meditatewithjude Create a login or the automatic login options like Facebook or Google. Download the app and enjoy! The free trial will then be applied to your mobile app as well (ios and Android) You will have access to over 500 meditations on the app even if you do not use the paid version. I am a meditation teacher on Yoga Vibes which is a platform that provides on-demand video for yoga and meditation instruction. There are over 2000 classes with a variety of teachers and styles. If you would like the flexibility to practice yoga at home or when you’re traveling you can try Yoga Vibes for free for 15 days. Use the coupon code judejohnson and you’ll save $50 off giving you on a 1 years subscription for 149.95. Check out https://www.yogavibes.com to learn more.
29:57
June 24, 2020
#45: Responding with Wisdom and Gratitude
**Announcement** A Keen Mind will host a NEW Online Community Meditation Group: Next Meeting: May 17rd, 4pm EST- Details and how to register below.   This episode will help you explore how to respond to stress with wisdom and gratitude. Following this brief talk, there is a guided meditation that focuses on gratitude.   The NEW Online Community Meditation Group is an opportunity to learn and practice mindfulness-meditation with the support of others. The group is open to everyone on a drop-in basis. There is no need to have prior meditation experience; however, you may find listening to this episode #43: Understanding Mindfulness and Meditation will help you understand more about mindfulness and meditation as you prepare to join the group. This community group draws on traditional meditations practiced in Mindfulness-Based Stress Reduction and beyond. To learn more about the Online Community Meditation Group or to register, visit: http://akeenmind.com/services-3/community-meditation-group/  If you are in North Carolina and would like to learn more about counseling services (currently offering teletherapy sessions only) visit http://akeenmind.com/services-3/mindfulness-based-psychotherapy/ I have a two-part Mindfulness for Beginner series on Simple Habit that includes 14 meditations. If you would like to try out Simple Habit Free use the coupon code meditatewithjude to have access to Simple Habit with all of his meditations as well as over 100 other experts. Make sure that you apply the coupon code online prior to downloading the app. Directions are below to obtain your free trial. This is a 30 day FREE Trial. Input the following link: https://www.simplehabit.com/redeem/meditatewithjude Create a login or the automatic login options like Facebook or Google. Download the app and enjoy! The free trial will then be applied to your mobile app as well (ios and Android) You will have access to over 500 meditations on the app even if you do not use the paid version. I am a meditation teacher on Yoga Vibes which is a platform that provides on-demand video for yoga and meditation instruction. There are over 2000 classes with a variety of teachers and styles. If you would like the flexibility to practice yoga at home or when you’re traveling you can try Yoga Vibes for free for 15 days. Use the coupon code judejohnson and you’ll save $50 off giving you on a 1 years subscription for 149.95. Check out https://www.yogavibes.com to learn more
18:26
May 12, 2020
#44: Finding Strength with Self-Compassion
Practicing mindfulness helps us manage stress and can also help you become more resilient in the face of challenges.  Being mindful also means having compassion for yourself.  Practicing self-compassion and loving-kindness meditation reduces negative emotions, increases positive emotions, fosters resilience and   Self-compassion helps us feel more connected to ourselves and others, even when we are apart from each other. This episode covers the 3 components of self-compassion followed by a loving-kindness meditation. **Important Announcement** A Keen Mind has a new Community Meditation Group: First Group meeting: May 3rd, 4 pm EST  This Group Meets every other week from 4pm-430p on ZOOM This Community Meditation Group is an opportunity to learn and practice mindfulness-meditation with the support of others. The group is open to everyone on a drop-in basis. There is no need to have prior meditation experience, however, you may find it helps understand the more about mindfulness and meditation in the last episode #43: Understanding Mindfulness and Meditation. This group draws on traditional meditations practiced in Mindfulness-Based Stress Reduction and beyond. Learn more about the Community Meditation Group or register for upcoming groups here:https://akeenmind.com/ If you are in North Carolina and would like to learn more about counseling or 1:1 meditation click on the links that follow: Counseling or 1:1 Meditation I have a two-part Mindfulness for Beginner series on Simple Habit that includes 14 meditations. If you would like to try out Simple Habit Free use the coupon code meditatewithjude to have access to Simple Habit with all of his meditations as well as over 100 other experts. Make sure that you apply the coupon code online prior to downloading the app.  Directions are below to obtain your free trial. This is a 30 day FREE Trial. Input the following link: https://www.simplehabit.com/redeem/meditatewithjude Create a login or the automatic login options like Facebook or Google. Download the app and enjoy! The free trial will then be applied to your mobile app as well (ios and Android) You will have access to over 500 meditations on the app even if you do not use the paid version I am a meditation teacher on Yoga Vibes which is a platform that provides on-demand video for yoga and meditation instruction.  There are over 2000 classes with a variety of teachers and styles.   If you would like the flexibility to practice yoga at home or when you’re traveling you can try Yoga Vibes for free for 15 days. Use the coupon code judejohnson and you’ll save $50 off giving you on a 1 years subscription for 149.95. Check out https://www.yogavibes.com to learn more. Connect with me on Facebook or Instagram where you will find inspiring posts about mindfulness and meditation.
19:11
April 28, 2020
#43: Understanding Mindfulness & Meditation-Updated
**Announcement** A Keen Mind will host a NEW Online Community Meditation Group: First Meeting: May 3rd, 4pm EST- Details and how to register below. Meditation has been around for thousands of years, but it has not been until the last 40 years that science has taken a closer look at the benefits of a regular meditation practice. Jon Kabat-Zinn, Ph.D., created Mindfulness-Based Stress Reduction (MBSR) as a way of bringing mindfulness meditation into the mainstream.  Dr. Kabat-Zinn said that he wanted to make meditation as popular as jogging; in my opinion, I would say that he has done an amazing job making movement towards this goal!  He has helped to popularize meditation by inspiring the creation of over 750 MBSR programs worldwide.  Mindfulness-meditation has received national media attention and major corporations like Google and Aetna offer mediation classes because these skills are proven to improve employee health and decrease company costs. People are flocking to meditation because they are looking for ways to combat the stress epidemic we have in our society.  We all face stress and currently, people are facing more stress than ever before. Stress over uncertainty, health/illness, loss, work, finances, relationships, time pressures, and a plethora of negative headlines have overtaken our well-being.  We’re juggling competing demands and need new coping skills that will help us live in the present moment instead of being fixated on the future or the past. This episode will help you better understand what mindfulness and meditation are and what they are not. You will understand some of the latest research on the benefits of mindfulness meditation, as well as the risks in developing a meditation practice. This episode will also include a guided meditation. The NEW Online Community Meditation Group that will be offered at the beginning of May is an opportunity to learn and practice mindfulness-meditation with the support of others. The group is open to everyone on a drop-in basis. There is no need to have prior meditation experience; however, you may find listening to this episode #43: Understanding Mindfulness and Meditation will help you understand more about mindfulness and meditation as you prepare to join the group. This community group draws on traditional meditations practiced in Mindfulness-Based Stress Reduction and beyond. To learn more about the Online Community Meditation Group or to register, visit:  https://akeenmind.com/services-3/community-meditation-group/
24:04
April 12, 2020
#42: Two Mindful Tips, & Guided Meditation
Welcome to the A Keen Mind Podcast.  I’m Jude a licensed therapist and meditation teacher.  Most people struggle with stress and feel overwhelmed when they can’t keep up with life’s demands and currently that’s basically everyone. It’s normal to be experiencing stress and anxiety right now AND Mindfulness can help. In today’s episode, I’m going to cover two ways that mindfulness can help you reduce stress followed by a brief guided meditation. **Important Announcement** This Saturday, April 4th from 1:30 pm-3 pm EST,  I’m going to provide a FREE  mini-mindfulness retreat to help you reduce stress.  The retreat will be held on ZOOM and you can REGISTER HERE This workshop will benefit beginners and experienced meditators.  In this workshop, you will... Learn meditation techniques designed to turn off your stress response Participate in gentle mindful movements and hatha yoga Participate in guided meditations Have the opportunity to ask questions and engage in discussion Learn practical mindfulness skills that you can apply to daily life If practicing mindfulness and meditation with the podcast doesn't seem to be enough and your are looking more 1:1 support you can learn more at https://akeenmind.com/
16:28
March 30, 2020
#41: Calming Fear & Anxiety with Meditation
This episode explores the use of a concentration meditation called soft belly. With this meditation, you breathe in slowly and deeply through the nose and exhale through your mouth. As you exhale, allow your belly to soften and relax. Breathing in this way may be comfortable at first or you may find it to be unfamiliar.  Practicing this meditation regularly will make breathing in this way feel more natural. This meditation can help you feel more relaxed and quiet down your thinking. 70-80% of people find benefits the first time, even when they are going through loss or major illness or traumatic event.  Practicing for just 10 mins will help your body relax, slow your heart rate and many find an improvement with sleep, however, even just a few deep breaths in this manner can help calm your nervous system down.  The soft belly breathing meditation and the autogenic relaxation training provided in this podcast were adopted from the book The Transformation by James S. Gordon, MD.  The content was re-worded by Jude Johnson. Take care of yourself and each other- Jude Resources Connect with me on Facebook or Instagram where you will find inspiring posts about mindfulness and meditation. I also provide live stream meditations on social media.   Counseling: If you are in the Charlotte area and would like to learn more about counseling (including video counseling), click this link to learn more: Counseling. Video/Tele-Therapy appointments are available and are confidential, safe and secure. Online scheduling is available so that you can secure your session right away. If you have questions please contact Jude at jude@akeenmind.com or call 843-364-5921 for a free consultation.
15:26
March 27, 2020
#40: Guided Meditation for Healthcare Workers
This is a 5 minute guided meditation for healthcare workers.  Right now it's easy to keep a fast pace, and hard to slow down with so many people needing help. However, it's vital to pause and take a mindful breath when you can. I have deep gratitude to all of the nurses, doctors, therapists and all other medical professions who are on the front lines of this crisis. May you all find strength, hope, courage, and safety as you service humanity
06:09
March 20, 2020
#39: Calming Anxiety with Meditation
Anxiety is the most common mental illness in the U.S. affecting about 40 million Americans.  While there are many effective treatments for anxiety, only about 36% of those with anxiety actually seek treatment.  While there are many approaches to help manage anxiety, this episodes explores how meditation can help you calm anxiety.  Jude shares a personal story about how meditation helped him calm down in the midst of a recent moment of panic.  This episode also includes a guided meditation. While meditation can be very helpful in managing anxiety, sometimes we need direct support.  If you are in the Charlotte area and would like to learn more about counseling or 1:1 meditation coaching visit https://www.akeenmind.com. Jude recently released a two part Mindfulness for Beginner series on Simple Habit that includes 14 meditations. If you would like to try out Simple Habit Free use the coupon code meditatewithjude to have access to Simple Habit with all of his meditations as well as over 100 other experts. Make sure that you apply the coupon code online prior to downloading the app.  Directions are below to obtain your free trial. Input the following link: https://www.simplehabit.com/redeem/meditatewithjude Create a login or the automatic login options like Facebook or Google. Download the app and enjoy! The free trial will then be applied to your mobile app as well (ios and Android) You will have access to over 500 meditations on the app even if you do not use the paid version Jude has joined the Yoga Vibes platform as a meditation teacher.  This platform provides on demand video for yoga and meditation instruction. but mostly yoga).  There are over 2000 classes with a variety of teachers and styles.   If you would like the flexibility to practice yoga at home or when you're traveling you can try Yoga Vibes for free for 15 days. Use the coupon code judejohnson and you’ll save $50 off on a 1 years subscription. Check out https://www.yogavibes.com to learn more.
25:55
November 26, 2019
#38: Mindful Connections
This episode explores how you can use mindfulness to make more meaningful connections with yourself and others.  We look at the impact and prevalence of loneliness in our society and practical steps that we can take in order to connect with one another.  We look at the some of the challenges that people may face when they are managing depression or mental illness and the importance of listening and supporting each other.  Following the talk there is a guided meditation with a focus on gratitude.   Please be sure to tune in to WBTV’s Dedrick Russell for his next Community Conversation: A Healthy Mind, Body & Soul - It airs on Oct. 24th from 7-8PM and can be viewed live at wbtv.com/live - My portion of the interview explores how mindfulness and meditation help rewire the brain for better health and well-being.  Dedrick was able to capture a special interview with Oprah who has been a huge help in increasing awareness about mental illness and the importance of taking better care of our health and well-being.  If you would like to practice yoga with top teachers at home or when you are traveling, try out Yoga Vibes free for 15 days.  Register for 1 year using the coupon code JudeJohnson and you receive $50 off, giving you 1 year of yoga on demand for $149.95. Connect with me on Facebook or Instagram where you will find inspiring posts about mindfulness and meditation. Subscribe to the show through the Anchor app where you can find the show on 10 other platforms or subscribe through Apple Podcasts below.
25:42
October 22, 2019
#37: Finding Peace in the Midst of Stress
 This episode is going to explore how we can stay mindful in the midst of stress.  You’ll learn effective strategies that will help respond to stress instead of being emotionally reactive.  Some of the skills included will be grounding techniques, walking meditation, self soothing and mindful observation.  These skills can be used to help calm the body and mind when stress has become overwhelming.  Connect with me on Facebook or Instagram where you will find inspiring posts about mindfulness and meditation.  
24:36
August 12, 2019
#36: Mindfulness Based Counseling
This episode is going to explore the use of mindfulness and meditation within counseling sessions. This show discusses the difference between feelings of sadness and clinical depression and how mindful inquiry is used in therapy.  Following the talk, a guided meditation is provided. The release of this episode marks exactly 1 year of the A Keen Mind podcast!  Thank you all for listening and helping this show be listed in the top 25 mindfulness podcasts of 2019 by Feedspot.   Below is a link to Feedspot's article which features the A Keen Mind show. https://blog.feedspot.com/mindfulness_podcasts/. I will be providing Mindfulness Based Stress Reduction this Fall through the Charlotte Center for Mindfulness and the orientation will be on September 9th at 630pm.  You can learn more or register for the orientation at www.akeenmind.com
33:14
July 22, 2019
#35: Mindful Living, Reflection & Meditation
This episode looks at how we can use mindfulness and reflective questions to help us undo the strong pull within us to move away from being vulnerable.  Asking important questions and reflecting on what matters most in our lives can put us in touch with our intrinsic values.  When we are in touch with what really matters, were not consumed with competing with others, but in pursuit of living.   Following the talk there will be a guided meditation.  I started the A Keen Mind Podcast almost 1 year ago and I am proud to announce that this show has been listed as one of the Top 25 Mindfulness Podcasts of 2019 by Feedspot.  This would not be possible without all of you who listen to show.  I am so grateful to you all for your kind reviews, messages and encouragement to continue this show.  If you are in the Charlotte NC area and would like to attend our next workshop on July 19th or learn more about: Train for Life...Be Mindful...& Live Abundantly follow the link: www.akeenmind.com 
33:54
June 28, 2019
#34: Slowing Down & Being Mindful After Work
This episode shares how to let go of work obligations when you are off the clock or on vacation.  This time of year kids are out of school and many of you will be taking time off from work so you can spend time with your family and friends.  You will learn practical ways that you can use mindfulness to slow down as you transition from a working mode to down time.  Following the talk there will be a guided meditation which will include a poem by Mary Oliver at the close.  If you are in the Charlotte area and would like to learn more or register for the upcoming workshop on July 19th from 4:30-7pm, visit www.akeenmind.com and click on the link that reads "Train for Life...Be Mindful & Live Abundantly."  
29:15
June 13, 2019
#33: Finding Flow with Mindfulness
 This episode will explore how mindfulness can help you achieve a state of flow.  Most of us have been in a flow state before, where we performed a task with such intense focus that all our mental chatter fell away and we become completely consumed with the activity at hand.  Being in a state of flow helps us find more enjoyment in life.   In this episode I will cover 3 specific strategies for developing a flow state. Following the talk there will be a guided meditation.  
28:37
April 29, 2019
#32: Being Mindful While Embracing Change & Loving Life
Through our life's journey everything keeps changing no matter how hard we try and hold on to what we have.  The famous quote by Heraclitus "the only constant is change" is true.  If things are going poorly, just wait.  If things are good, just wait.  The inevitable ups and downs of life are going to occur whether we want them to or not.  Knowing that change is coming doesn't mean that we should coast through life on automatic pilot.  The fact that everything is changing, is an invitation for us to inhabit each moment as though it was our last.  This episode explores how we can capture the moments in our lives that remind us how important it is for us to be present.  This talk was inspired by a video that I posted on my Facebook page.  To watch the video please visit https://www.facebook.com/onekeenmind/ and look for my video that was published on March 23rd.  Following the talk there will be a guided meditation.  
26:45
April 2, 2019
#31: Quieting Your Inner Critic
This episode explores the value of seeking out support when we are caught in stress and doubting our self-worth.  While we can strive to manage stress on our own, sometimes, being wise, means being vulnerable .  I also explore how to use mindful observation to step outside of your negative stream of thoughts.  There will be a brief guided reflection to help you be the observer of your experience, rather than believing all of the negative thoughts you have.  Following the talk there will be a guided meditation.  
29:06
March 22, 2019
#30: The Art of Self Compassion Part II
This episode digs deeper into how to practice self compassion when our pesky inner critic won't seem to quiet down.  In this episode I present a question that was asked by a listener in response to the previous show, The Art of Self Compassion, episode 29.  Following this talk there is a guided meditation which focuses on loving kindness.  
29:34
March 12, 2019
#29: The Art of Self Compassion
In this episode I decided to use being mindful of the present moment to inform the content I provided instead of preparing anything formally.  I explored the need for mindfulness in schools and touch on the impact of bullying, as well as mindful parenting.  The bulk of this episode dives more deeply into self compassion and how self esteem can actually trigger stress.  Following the talk there is a guided meditation.  
33:26
February 28, 2019
#28 Overcoming Barriers
Welcome to the A Keen Mind Podcast, I’m Jude a licensed therapist and meditation teacher.  This episode will cover simple ways that you can nurture and sustain a meditation practice. I will discuss some common obstacles people face as they develop a  meditation practice and explore ways to overcome these obstacles. Following the talk there will be a guided meditation.
31:00
February 19, 2019
#27: Dissolving Stress Through Mindful Reflection
This episode explores how to use mindful reflection as a means to learning how to work with uncomfortable thoughts and emotions.  We often don't take the time to reflect on what is painful in our lives because we spend so much energy pushing away pain and seeking pleasure.  Avoiding our painful emotions may be necessary for a time, however to resolve these feelings, we need to express them.  If you have been through trauma or are having difficulty expressing your feelings, you may need to see a professional counselor to help you with this process.  Following the talk there will be a guided reflection and meditation.   The skills taught in this podcast are no intended to replace traditional medical care. 
32:08
February 12, 2019
#26 Perception is Everything
This episode explores the role that perception plays in how we communicate with others. I use a personal story to illustrate how easily we can become locked in to our way of seeing situations and how we can use mindfulness to gain a broader and more flexible perspective.  Practicing mindful communication can give us the resources to avoid unnecessary conflicts and help us find a greater sense of connection with others.  Following the talk there will be guided meditation. 
29:17
February 6, 2019
#25 Remembering Why You Started
Setting intentions are essential for the development of a mindfulness-meditation practice.  When we remember why  we started practicing meditation, we can set our compass for the direction we value most.  Being in touch with our sincere intention fuels how we are paying attention.  Being overwhelmed with stress pulls us away from sincere intentions as we easily forget what matters and lash out in fear and anger.  In this session I will discuss the importance of setting intentions in meditation and in daily life.  Following the talk there will be a guided meditation. 
30:42
January 29, 2019
#24 Transforming Anger into Self-Compassion
Anger is a normal human emotion, yet can become overwhelming when we are under a lot of stress.  Some of us are in the habit of directing our anger outwards while others keep their feelings buried deep inside.  This show will explore how to find a balance with the anger we feel and transform our anger into self compassion.  Following the talk there will be a guided meditation.
33:00
January 21, 2019
#23: Mindfulness Based Stress Reduction
 This podcast provides strategies to reduce stress so that you can find more joy and peace in life. In this session, I will provide an overview of the Mindfulness Based Stress Reduction (MBSR) class and some of the important features covered in the class. Since many of us spend a significant amount of time living in our heads, this session is inviting you all to come back to the body, instead of being overly focused on the habits of the thinking mind.  Following the talk there will be a guided body scan meditation. 
38:15
January 15, 2019
#22: Four Ways to Influence Habit Change
This episode is about Habit change.  Habits are actually very difficult to develop because they don’t come to us naturally, Yet ever New Year, people set goals for themselves to make positive changes.  The most common resolutions are focused around healthy eating, exercise and saving more money.  In this episode, I am going to talk about 4 ways that we can influence our habits. 1. Meditation 2. Community 3. Taking small steps  4. Accountability  and following the talk there will be a guided meditation. 
27:52
January 8, 2019
#21 Love & Kindess
This episode explores the benefits of letting go of being judgmental of others in order to cultivate love and kindness towards ourselves and others. I will share a story about a homeless man that can help us see beyond our judgments. Following the talk there will be a loving kindness meditation. I will be taking off the next two weeks to be with friends and family. The next podcast will come out on January 8th.
32:45
December 18, 2018
#20 Gratitude: Embracing the Ups and Downs of Life
In this episode a share a personal story about the fears and challenges I faced while driving for 9.5 hours through a snow storm with my two boys, Henry and Carter ages 5 and 8. I use this story to explore ways to use mindfulness to work with fear and to embrace life with gratitude. Following the talk there will be a guided meditation.
36:37
December 11, 2018
#19 Reducing Holiday Stress Part III
In this episode I explore how to use mindful listening, assertive communication and forgiveness.
31:50
December 4, 2018
#18 Reducing Holiday Stress Part II
So many people want the holiday season to go perfectly! They want Norman Rockwell Moments that look picturesque, but what they really longing for is true connection. This episode I will talk about how to let go of unrealistic expectations so you can enjoy the season rather than being caught up in a play by play commentary in your head. This episode also explores how to use mindfulness to work with irritations that you may encounter when interacting with family. Following the talk there will be a guided meditation.
36:49
November 27, 2018
#17 Reducing Holiday Stress Part I
While the holidays are a time of celebration, they often add more items to our to-do lists. The parties, the gifts, baking and entertaining or the absence of these things can make the holiday season feel stressful or even lonely. In part one of this three part series, I am going to explore how to be mindful in-spite of having more to do during the holidays. I will also discuss practical ways to be mindful when you are a part from family or feeling lonely during the holidays.
29:53
November 20, 2018
# 16 Dissolve Stress in the Present Moment
In this episode I explore how to dissolve stress in the present moment with mindfulness. We can learn how to let go of stress by inviting ourselves into the present moment by giving our full attention to the now. Most of the time, the now if perfectly fine, it is rather the stories we make up about yesterday and tomorrow that keep us trapped in the illusion of our own thoughts. I will discuss practical ways we can break free of this trace with mindfulness. Following the talk there will be a guided meditation. The next several episodes that follow will focus on ways to manage holiday stress.
32:02
November 13, 2018
#15 Let Go of Overthinking
When we analyze past events, negative feelings and plan for possible problems it is easy for us to start ruminating. Rumination is when we become compulsively focused on our distress, its possible causes and potential consequences. This episode will explore who we can let go of rumination and use mindfulness to start living a more joyful life. Following the talk there will be a guided meditation.
36:50
November 5, 2018
#14 Rewire the Brain for Happiness & Decondition Negativity
The brain's number one priority is survival. Our need to stay safe and survive has made us overly sensitive to potential threats. While detecting threats could save our lives under the right conditions, much of what we see as threatening are really just stressful events that don't require an immediate response. This episode will explore the six ways our brains make us vigilant to threats and how we can decondition this response by taking in the good. Following the talk there will be a guided meditation.
34:24
October 29, 2018
#13 Letting Go of Comparison In a Culture That Keeps Score
This episode explores how comparing ourselves to others can get in the way of living our best lives. How many times have you changed your mind about what was important to you, because someone else had a negative opinion? Marcus Aurelius puts it this way “We love ourselves more than other people, but we care about their opinion, more than our own. Be sure to stay tuned for the guided meditation that follows the talk.
31:16
October 22, 2018
#12: Finding the Courage to be Authentic in a World Striving for Perfection
This episode will explore the how to have the courage let go of perfection and be authentic in the face of our fears of being rejected, judged or criticized by others. Being authentic allows us to connect to others, however we cannot share with others who we really are when there is an underlying belief that we are flawed and unworthy. How can we strike a balance between sharing our vulnerabilities and setting healthy boundaries with others? Listen and discover how you can become more mindful and authentic. Be sure to stayed tuned for the guided meditation that follows the talk.
32:46
October 15, 2018
#11: Insights From a Week of Silence
In this episode I provide insights from attending a week-long silent meditation retreat. I will explore the challenges and benefits of silence as a formal mindfulness practice. I will also discuss the importance and benefits of developing and maintaining a regular meditation practice. Following the talk there will be a guided meditation.
39:15
October 8, 2018
#10 Loving the Present Moment
This is a brief episode that explore how to use mindfuness to live in the present moment and love life. There is a brief meditation of breath wish aspects of loving kindness. I apologize for the audio quality as this was recorded in the fly, but valuable.
14:53
September 29, 2018
#9: 5 ways Mindfulness Makes Relationships Happier
In this episode I will explore how to use mindfulness to find more meaning in our relationships. There are so many distractions to pull us away from truly connecting with one another and mindfulness can help us slow down and appreciate each other more. One of the most fundamental ways to show someone we love them is to listen with an open mind and heart.
33:23
September 24, 2018
#8: Being Mindful After Disaster
When someone goes through a disaster or a crisis it can involve emotional trauma related to sudden loss. Having emotional and social support can really made a difference in our long term recovery and well-being. It is comforting when we listen patiently to those who have recently suffered a serious stressful event. We can use mindfulness to remain calm and comforting as we validate their feelings. While disaster can lead to anxiety and depression, there is a lot of research that shows meditation is linked with lower stress levels and increased positivity. In June of 2018 a Thailand boys soccer team that was trapped in a cave for 12 days and their coach reportedly helped them stay calm during this life threatening event by teaching them meditation. In this session I will explore how to use mindfulness & meditation in the aftermath of a disaster. Following the talk there will be a guided meditation.
33:51
September 17, 2018
#7: Four Ways Mindfulness Can Enhance Happiness
In this episode I explore how mindfulness can enhance happiness by interrupting negative thought patterns, improving connections with others, enhancing our ability to have gratitude and providing a sense of well-being. So often we become trapped by the belief that "if I only had" fill in the blank, then I would be happy. The trouble with the logic is that when we get the thing we want to be happy, our happiness does not last. Listen to the episode to find out how to use mindfulness to be happier and healthier. Following the talk there will be a guided meditation.
31:19
September 10, 2018
#6 Being Mindful Through Depression
In this episode I explore how to use mindfulness to reduce sadness & depression. You don't have to be dealing with depression to benefit from this talk. Following the talk there will be a guided meditation. This show is not intended to be a replacement for medical care. Please seek out professional help if you are dealing with depression that is causing suicidal ideation. If you are in crisis please call the National Suicide Hotline at 800-273-8255 or visit crisistext.org and text 741-741 and text "Connect" to get help. If you are in the Charlotte, NC area and are interested in learning more about the 8-week Mindfulness Based Stress Reduction course register now for the orientation by clicking on this link https://www.eventbrite.com/e/2018-fall-mbsr-introductory-session-ehc-southpark-tues-pm-tickets-48200476924
32:53
September 4, 2018
Episode 5 Mindfulness & Grief
This episode will explore how we can use mindfulness and other strategies to cope with grief. Following the talk there will be a guided meditation.
29:09
August 27, 2018
Episode 4 Mindfulness & Self Compassion
In this episode I explore how to use mindfulness in life's most difficult moments. Practicing mindfulness helps protect us from becoming burned out and developing compassion fatigue. Following the talk there will be a guided meditation with aspects of loving kindness.
32:16
August 20, 2018
Episode 3 Mindful Parenting & Guided Meditation
In this episode I share a story about a parenting win with mindfulness, but I assure you it is not always that way. I explore how to use mindfulness and empathy in parenting, but also relate this lesson to all of our relationships. Following this brief talk I provide a guided meditation. Links mentioned in the show: http://www.jonathanleague.com/ or https://www.facebook.com/JonathanLeagueLPCC/. The episode of Bulletproof radio that was mentioned was John Medina episode #509.
31:37
August 13, 2018
Episode 2 What is Mindfulness & Meditation?
Mindfulness and meditation will be described during the first 8 minutes of the show followed by a brief talk and guided meditation.
33:14
July 30, 2018
Community Meditation Episode 1
In the episode I cover the basics of mindfulness and provide a guided meditation. The meditation covers awareness of sound, breath and body. Please enjoy!
30:05
July 23, 2018