guided meditation

Mindfulness ~ “…paying attention, on purpose, in the present moment – non-judgmentally” ~ Jon Kabat-Zinn


The Mindfulness Workshop will focus on mindfulness of breathing and mindfulness of the body. Awareness of the breath and awareness of the body. Mindfulness is about paying attention. In the words of Jon Kabat-Zinn: “…it’s about being where you are and knowing it.” He said, mindfulness is the awareness that arises through “…paying attention on purpose in the present moment — non-judgmentally.”

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Photo taken by Carol Knox.


Befriending Your Mind: Cape Town Mindfulness Meditation

meditation buddha

Announcing our first Meetup and Workshop: Befriending Your Mind: Mindfulness Training in the Cape Peninsula, South Africa. Learn Mindfulness Meditation. Book here:

Learn Mindfulness Meditation

Saturday, May 30, 2015, 1:00 PM

Location details are available to members only.

1 M&M’s (Mountain Meditators) Attending

Announcing our first Meetup and Workshop: Befriending Your Mind: Mindfulness Training in the Cape Peninsula, South Africa. Why Practice Mindfulness?Studies have shown that practicing mindfulness, even for a short while, say a few weeks, can bring a variety of physical, psychological, and social benefits. Here are some of these benefits, which e…

Check out this Meetup →

Why Practice Mindfulness?

Studies have shown that practicing mindfulness, even for a short while, say a few weeks, can bring a variety of physical, psychological, and social benefits. Here are some of these benefits, which extend across many different settings:

Mindfulness is good for our bodies: A seminal study found that, after just eight weeks of training, practicing mindfulness meditation boosts our immune system’s ability to fight off illness.

Mindfulness is good for our minds: Studies have found that mindfulness increases positive emotions, while reducing negative emotions and stress (pdf).

“Mindfulness changes our brains: Research has found that it increases density of grey matter in brain regions linked to learning, memory, emotion regulation, and empathy”.

Mindfulness helps us to focus: Studies suggest that mindfulness helps us tune out distractions and improves our memory and attention skills.

Mindfulness very importantly fosters compassion and altruism: Research suggests mindfulness training makes us more likely to help someone in need and increases activity in neural networks involved in understanding the suffering of others and regulating emotions. Evidence suggests it might boost self-compassion as well, lacking a great deal in our daily lives and so important for improved quality of life.

Mindfulness enhances relationships: Research suggests mindfulness training makes couples more satisfied with their relationship, enables each partner to feel more optimistic and relaxed, and helps them feel more accepting of and closer to one another.

Mindfulness helps schools: There’s some scientific evidence that teaching mindfulness in schools reduces behaviour problems and aggression among students, and improves their happiness levels and ability to pay attention. Teachers with mindfulness training show “…lower blood pressure, less negative emotion and symptoms of depression, and greater compassion and empathy.”

Mindfulness helps fight obesity: Practicing “mindful eating” encourages healthier eating habits, helps people lose weight, and helps them savour the food that they do eat.

Payment can be made via EFT in South African rand: Reduced to R350. Contact me via email.

From the Greater Good – The Science of a Meaningful Life:

Happy New Year 2015 | Mindfulness Project Free Resources for You

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Wishing everyone a Happy New year for 2015. Thanks for stopping by and supporting my posts and writing. Here are some wonderful free resources from Mindfulness Project for you to use in your practice of mindfulness in 2015. They range from 3 minute to 10 minute breathing exercises, mindfulness of sound, body scan, sitting meditation, movement, guided imagery, and just bells. All in one place. I hope that you enjoy!

Please visit Meaning and Mindfulness

Image free download from Creative Market

Groundhog Week – No, no, no, where have the common niceties gone?

Groundhog Week – No, no, no, where have the common niceties gone?

If you could relive the past week, would you? Would you change anything?

The idea of being able to relive a week, a moment, a year, a nanosecond, does not sit well with me. There is a universal tendency to look forward or look back. We mostly spend so much time in these ways of being or thinking or wishing or hoping, that we entirely miss what is happening in the NOW! Our levels of distractedness are so profound, that we can barely make eye contact with others, let alone observe even common niceties. Our manner of approaching others leaves a great deal to be desired. Are we able to parent, to connect, to be here in a way that is real in the giving of our attention? Our times suffer from the malaise of a disconnectedness, a lack of meaning, a lack of life lived substance.

Give me the now, the profound moment, in which I can be fully present, without judging, just simply being, no back no forward no reliving no hoping for what is to come or longing for what has been. Let’s pay attention. Let’s start now.

Jon Kabat-Zinn calls this mindfulness:

“paying attention in a particular way: on purpose, in the present moment, and nonjudgementally”


In a book by Nicholas Carr, reviewed on eLearnmag, he talks about what the internet is doing to our brains, The Shallows, which elaborates on what I wrote yesterday, mainly around the issues of distractedness and meaning.

“He examines reasons we all might be haplessly ignoring the various side effects this is having on our ability to focus, think deeply, and think critically about the things we read, see, and discuss.”

To read more go here, there is an interesting review, evaluation and conclusion to this work written by David Seckman, a great and worthwhile read.

Terminal Time | Fleeting not Terminal Befriending Your Mind

Terminal Time | Fleeting not Terminal Befriending Your Mind

This is easy.

I would practice mindfulness meditation. Finding a quiet place in the chaos, even a not so quiet place would be fine. For you to enjoy listen to this link, mindfulness meditation led by Sam Harris, it is great:

See Sam Harris

I would guide myself in this meditation.

After 30 minutes. I would come out of this space and gently and non-judgmentally watch the people going by.

I would then read the latest research on mindfulness meditation.


Here is Jon Kabat-Zinn, an amazing speaker and founder of Mindfulness Based Stress Reduction. Do watch and listen, he is awesome.

Befriending Your Mind Befriending Your Life – Just Be Here: