Mindful.org

Mindful.org Mindfulness for every moment. Healthy mind, healthy life.
Mindful.org offers the latest information on bringing mindfulness, awareness, and compassion into your life. Mindful.org delivers to you mindfulness-based approaches to all the important issues of life today, from health, emotional well-being, relationships, and family life, to work, creativity, activism, and the science that’s proving the benefits. We let you know how mindfulness and awareness is making inroads in schools, hospitals, offices, campuses, and even firehouses and police stations. We offer you lots of companionship and a place to share your own journey with others. The practices and techniques you learn about on our website are for everybody. No religion, belief, or political inclination is required. Everyone is born with mindfulness, awareness, and compassion. Ultimately, these are not practices we do. They express who we really are as human beings. Mindful.org: where mindfulness meets your life Mindful.org is part of the mindfulness initiative of the The Foundation for a Mindful Society, an independent, nonprofit corporation.
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Mindful is a mission-driven non-profit. We’re dedicated to inspiring, guiding, and connecting anyone who wants to explore mindfulness—to enjoy better health, more caring relationships, and a compassionate society.

Mission: To share the benefits of mindfulness with the largest possible audience; to report on applications of mindfulness, awareness, and compassion in all walks of life; and to build community around the virtues and values of attention, awareness, and peace.

05/08/2020
Mindful.org

Mindful.org

Grounding Mountain Range Meditation with Stefanie Goldstein, PhD

05/08/2020
[email protected] LIVE with Stefanie Goldstein, PhD - Grounding Mountain Range Meditation

Grounding Mountain Range Meditation with Stefanie Goldstein, PhD

Mindfulness is a useful tool in times of volatility and uncertainty. Join Neuroscientist Dr. Amishi Jha, Congressman Tim...
05/08/2020
Mindful Action: What Now? A Live Twitter Event - Mindful

Mindfulness is a useful tool in times of volatility and uncertainty. Join Neuroscientist Dr. Amishi Jha, Congressman Tim Ryan, Lt General Walter Piatt, and Mindful Editor Anne Alexander to talk about #mynewnormal and how mindfulness can aid us in times of chaos.

This event will be LIVE on Twitter May 13 at 4:30 p.m. ET.
Sign up today to submit questions to our expert panel and get an email reminder.

Neuroscientist Dr. Amishi Jha, Congressman Tim Ryan, Lt General Walter Piatt, and Mindful Editor Anne Alexander go Live on Twitter. Join the conversation.

Join us at 3 p.m. ET for a live guided meditation with Stefanie Goldstein. Stefanie Goldstein, Ph.D., is a clinical psyc...
05/08/2020

Join us at 3 p.m. ET for a live guided meditation with Stefanie Goldstein.

Stefanie Goldstein, Ph.D., is a clinical psychologist and the director and co-founder of The Center for Mindful Living in West Los Angeles. She specializes in mindfulness while working with adolescents, adults, couples, and families.

We’re offering free access to our premium mindfulness course, Find Calm and Nourish Resilience.We hope these expert-guid...
05/08/2020
Find Calm and Nourish Resilience

We’re offering free access to our premium mindfulness course, Find Calm and Nourish Resilience.

We hope these expert-guided mindfulness resources can help you and your community find calm, navigate anxiety, and tap into a sense of well-being even as we all engage openly with the challenges of the day. Please freely share access to this premium course with your friends, family, colleagues, friends, followers, and networks.

30 days of mindfulness to calm anxious thoughts, strengthen emotional resilience, and cultivate compassion and connection.

Although it may sometimes feel as though your anxiety comes out of nowhere, it usually has a source—typically some combi...
05/08/2020
A Meditation on Anxious Emotions - Mindful

Although it may sometimes feel as though your anxiety comes out of nowhere, it usually has a source—typically some combination of conditioning, self-stories, memories, thoughts, and buried emotions. Through this mindfulness practice, you can discover the story lines that tend to trigger and drive your emotions.

This practice involves deep investigation into the causes of anxious feelings so you can discover the story lines that trigger and drive your emotions.

Practicing gratitude can improve our health over time, as it is associated with reducing stress, depression and even phy...
05/08/2020
What Science Reveals About Gratitude's Impact on the Brain - Mindful

Practicing gratitude can improve our health over time, as it is associated with reducing stress, depression and even physical pain:

New research sheds light on the physiology of gratitude, bringing us closer to being able to harness the health benefits of this powerful emotion.

The human brain is the most dazzlingly complex entity in the entire known universe: 80 billion brain cells, with additio...
05/08/2020
8 Ways to Care for Your Amazing Brain - Mindful

The human brain is the most dazzlingly complex entity in the entire known universe: 80 billion brain cells, with additional neural cells throughout the body. Each neuron connects across synaptic gaps to thousands of other neurons, resulting in trillions of connections responsible for all of the brain’s internal communications and processing and all of our external behaviors and creations. Neuroscientists are beginning to map those connections, drawing the brain’s neural “connectome,” much as molecular biologists have mapped the human genome. There are as many neuronal connections in a single cubic centimeter of brain tissue as there are stars in the Milky Way galaxy. Contemplating the brain boggles the mind.

Protecting and nurturing the functioning of your brain is important for your long-term health and well-being. You can make lifestyle choices that protect, exercise, and strengthen the physical brain, which in turn supports the complexity of all of your emotional, relational, and cognitive functioning.

Making smart lifestyle choices now will support the health of your brain for years to come. Here are 8 ways to focus on your brain health.

Chances are, you've heard that practicing mindfulness can be great for your brain. But what else could you add or subtra...
05/07/2020

Chances are, you've heard that practicing mindfulness can be great for your brain. But what else could you add or subtract from your lifestyle to keep your amazing brain healthy?

Psychotherapist and resilience expert Linda Graham, MFT - Resources for Recovering Resilience guides us through eight things you can do (and a few things you shouldn't) to protect your brain, from getting enough sleep to laughing more.

Learn how to nurture your brain today and for years to come: https://buff.ly/2WCvhfR

The spread of COVID-19 around the world is being more than matched by the spread of information. Words that we had never...
05/07/2020
Keeping a Cool Head and Warm Heart in Challenging Times - Mindful

The spread of COVID-19 around the world is being more than matched by the spread of information. Words that we had never or rarely encountered have become mainstream— “coronavirus, social distancing, self-isolation, pandemic.” Other words are increasingly encountered everywhere, “unprecedented, uncertain, scary, worry and anxiety.”

Clearly we need an international coordinated public health response to the COVID-19 pandemic. But we also need another type of response at the level of our psychological well-being.

Discover a 5-minute practice to cool the fires of reactivity by cultivating equanimity. Find steadier ground to meet the challenges of the day. Read more.

The acronym RAIN, first coined about 20 years ago by Michele McDonald, is an easy-to-remember tool for practicing mindfu...
05/07/2020
Feeling Overwhelmed? Remember "RAIN" - Mindful

The acronym RAIN, first coined about 20 years ago by Michele McDonald, is an easy-to-remember tool for practicing mindfulness. It has four steps:

1. Recognize what is going on
2. Allow the experience to be there, just as it is
3. Investigate with kindness
4. Natural awareness, which comes from not identifying with the experience

Tara Brach addresses feelings of insecurity and unworthiness through mindfulness and compassion with a meditation called the RAIN of Self-Compassion.

Settling the mind is not the same as silencing the mind. When we settle our mind we put our mental chatter aside—give it...
05/07/2020
3 Simple Ways to Settle a Busy Mind - Mindful

Settling the mind is not the same as silencing the mind. When we settle our mind we put our mental chatter aside—give it a rest, if you will—so that we can be alert, calm, relaxed, and open to the moment at hand. Experiment with these three simple tips for settling the mind and see what you notice.

When your mind gets crowded with too many thoughts, here are 3 simple ways to find a little mental stillness.

Fear and worry commandeer our attention. But the hope that bubbles up when we see a dandelion boldly growing in a sidewa...
05/06/2020
3 Ways to Nurture the Positive in Difficult Times - Mindful

Fear and worry commandeer our attention. But the hope that bubbles up when we see a dandelion boldly growing in a sidewalk crack or the comfort of a cup of Earl Grey are quieter—it can be easy to miss them altogether if we’re not looking for them.

This isn’t to say that we should pretend there isn’t melancholy—and a whole host of other emotions that arise in the continued fallout from the pandemic. We can greet those difficult emotions with kindness.

Then, we can turn toward welcoming feelings of gladness, amusement, relaxation, and the like. We can celebrate our capacity to feel the rainbow of emotions in both good and bad times. And if you need a little help doing so, here are three embodied mindfulness practices to nurture the positive during difficulty.

Connecting to good feelings keeps our hearts afloat and gives us hope. Here are three mindfulness practices to welcome postive emotions.

Join us today at 3 p.m. ET for a live guided meditation with Kelly Barron. Kelly is a mindfulness instructor for eMindfu...
05/06/2020

Join us today at 3 p.m. ET for a live guided meditation with Kelly Barron.

Kelly is a mindfulness instructor for eMindful Inc. and also teaches mindfulness for the UCLA Mindful Awareness Research Center. She is a freelance writer and a former associate editor and staff writer for Forbes magazine.

Wherever you are, whatever your circumstances, we hope you are finding a way to plug into compassion, kindness, and care...
05/06/2020
Free Mindfulness Resources to Find Calm and Nourish Resilience During the COVID Outbreak - Mindful

Wherever you are, whatever your circumstances, we hope you are finding a way to plug into compassion, kindness, and care during these challenging days. In order to support everyone in our community and beyond, we’re gathering essential mindfulness resources for calm and resilience for everyone. Here’s how the Mindful community is coming together to serve in the days ahead so we can all tap into community, connection, and love.

Gathering the Mindful community together in order to deliver essential mindfulness resources for calm and resilience for everyone.

Being in natures changes your brain and your body: from decreasing your blood pressure to activating parts of your brain...
05/06/2020
How Nature Boosts Kindness, Happiness, and Creativity - Mindful

Being in natures changes your brain and your body: from decreasing your blood pressure to activating parts of your brain associated with decreased risk of depression and anxiety.

We are spending more time indoors and online. But recent studies suggest that nature can help our brains and bodies to stay healthy.

Emotional intelligence sets the tone for how we react both to other people’s emotions and our own, as well as how we han...
05/06/2020
How to Grow Your Emotional Intelligence - Mindful

Emotional intelligence sets the tone for how we react both to other people’s emotions and our own, as well as how we handle life’s ups and downs. In order to gain greater intelligence, it is important to master emotional education. This short animation shows you how.

When it comes to celebrating strengths, brains and brawn often trump sensitivity and emotional resilience. This short animation makes the case for recognizing the importance of our own feelings, as well as those around us.

In recent years, there has been an explosion of books for kids about mindfulness and contemplative practice. Many of the...
05/06/2020
7 Classic Children’s Books That Teach Kids Mindfulness - Mindful

In recent years, there has been an explosion of books for kids about mindfulness and contemplative practice. Many of these wonderful books are explicitly about discovering the present moment, impermanence, equanimity, and other similar concepts. The best of these books are deceptively simple. Many have few words or a single, simple idea.

Some of the most insightful lessons come from books that are not actually trying to teach mindfulness. Just as mindfulness has been around for a long time, so too have picture books that convey mindful messages. In many cases, we just never noticed these lessons before.

Many beloved picture books offer mindful messages about kindness, friendship, and contemplating the world around us. Here are a few of our favorites.

Emotion suppression consists of “inhibiting the outward signs of your inner feelings.” This is often taught to high-stre...
05/05/2020
The Real Danger of Suppressing Your Emotions - Mindful

Emotion suppression consists of “inhibiting the outward signs of your inner feelings.” This is often taught to high-stress professionals as an effective strategy for emotional regulation, in spite of plentiful research suggesting otherwise. Studies have shown that suppressing emotions actually endangers your health and well-being, both physically and psychologically. Emotional suppression (having a stiff upper lip or “sucking it up”) might decrease outward expressions of emotion but not the inner emotional experience. In other words, suppression doesn’t make the emotion go away, it just stays inside you causing more pain.

A key element of emotional intelligence is the way you regulate your difficult emotions—But not all emotional regulation techniques are created equal.

In a 2019 study at Penn State University, researchers examined the worries of patients with generalized anxiety disorder...
05/05/2020
Two Science-Backed Ways to Ease a Worried Mind - Mindful

In a 2019 study at Penn State University, researchers examined the worries of patients with generalized anxiety disorder. They arrived at two striking conclusions: First, they found that 91 percent of the worries that tormented these patients never came true. Second, they found that simply noticing this fact – the fact that their worries rested mostly on make-believe – helped release people’s worry.

But this raises a question: If the vast majority of our worries will never come true, then why do so many of us become seduced by this painful mental habit? If it’s so clearly irrational and counterproductive, why can’t we just put an end to this habit once and for all?

Our brains are wired to worry. Explore why we worry and what research says about how to mindfully calm your worried mind.

Turning toward panic or anxiety can help us feel more anchored in the present—and more at home in ourselves and the worl...
05/05/2020
Feeling Isolated? Try this 20-minute Connection Practice - Mindful

Turning toward panic or anxiety can help us feel more anchored in the present—and more at home in ourselves and the world around us. Here is a 20-minute meditation for cultivating inner and outer connection.

Turning toward panic or anxiety can help us feel more anchored in the present—and more at home in ourselves and the world around us. Here is a 20-minute meditation for cultivating inner and outer connection.

You can begin this mindfulness of emotions practice by bringing your awareness within your mind and body, finding any em...
05/05/2020
A 7-Minute Guided Meditation to Embrace Fear - Mindful

You can begin this mindfulness of emotions practice by bringing your awareness within your mind and body, finding any emotion that is here now. You can do this mindful practice with any emotion, pleasant or unpleasant. By practicing this, you will learn that you can feel sad without being sad, feel anger without being an angry person, and include any fearful part of yourself, from your natural open-hearted awareness.

Discover this short meditation to welcome any difficult emotions that may arise during this challenging time.

Loch Kelly guides a short meditation to welcome any difficult emotions that may arise during this challenging time. Read more.

05/04/2020
[email protected] LIVE With Elaine Smookler - Making Friends With Life's Challenges

[email protected] LIVE With Elaine Smookler Mindfulness - Making Friends With Life's Challenges

Join us today at 3 p.m. ET for a live guided meditation with Elaine Smookler Mindfulness. Elaine Smookler is a Registere...
05/04/2020

Join us today at 3 p.m. ET for a live guided meditation with Elaine Smookler Mindfulness.

Elaine Smookler is a Registered Psychotherapist, teacher, comedic writer, performer, and is the Inner Wisdom columnist for Mindful magazine. She has been a mindful practitioner for over 20 years and is on the faculty at The Centre for Mindfulness Studies in Toronto.

Mindfulness is in The Empire Strikes Back, when Yoda chastises Luke: “This one a long time have I watched. All his life ...
05/04/2020
Luke, I'm Your Dad: The Mindfulness of Star Wars - Mindful

Mindfulness is in The Empire Strikes Back, when Yoda chastises Luke: “This one a long time have I watched. All his life has he looked away to the future, to the horizon. Never his mind on where he was.” It’s in Return of the Jedi, when Luke bests the Emperor by becoming aware of his own hate and anger, then decides to embrace kindness instead.

It’s in Revenge of the Sith, when Luke’s father, Anakin, allows his emotional states to interfere with his perception of reality—and thus he becomes Darth Vader. And all this appears in some of the most popular, influential movies of our lifetime.
#MayThe4th

A father and son find common ground in the land of Wookiees, Jedi, Imperial Stormtroopers, and Ewoks. The Force, it turns out, may be mindfulness.

1. Tune into the breath-related sensations. So, once you get settled, with your eyes comfortably lowered or closed, you’...
05/04/2020
A Mindfulness of Breathing Exercise with Neuroscientist Amishi Jha - Mindful

1. Tune into the breath-related sensations. So, once you get settled, with your eyes comfortably lowered or closed, you’re going to focus in on the sensation that’s most prominent to you tied to your breathing. Perhaps it’s the coolness of the air in and out of your nostrils, or the abdomen moving up or down, your shoulders, whatever bodily sensation tied to breathing feels most prominent, that’s what you will focus on for the period of this formal practice.

2. Pay attention to what arises in your mind. The second part of this instruction, after you’ve selected your focus and you’ve committed to maintaining your attention there, is to pay attention to what arises in the mind. Notice when mind wandering occurs and your attention is moved off of the target for where your attention should be. Notice when there might be thoughts, sensations, memories that arise that aren’t about the breath at all. And when this happens, simply return your attention back to the breath-related sensations. Nothing special to do, just simply return the attention back to the breath.

This mindfulness practice is called the push-up for your brain: focus, sustain attention, notice, and redirect attention back to the breath when it wanders.

We all want to be happy, undeniably.For some people happiness comes easier than others, but what we’re starting to under...
05/04/2020
5 Ways to Increase Happiness in Daily Life - Mindful

We all want to be happy, undeniably.

For some people happiness comes easier than others, but what we’re starting to understand is that happiness—that sense of connection and ease of appreciating the good moments and being more graceful and resilient during the difficult ones—is a skill and strength that we can all build.

It doesn't take a whole new routine to inject a dose of well-being into your day—but it does take a little paying attention to.

It doesn't take a whole new routine to inject a dose of well-being into your day—but it does take a little paying attention to.

Forgiving doesn’t mean that you condone what happened or that the perpetrator is blameless. It is making the conscious c...
05/04/2020
Let It Go: 11 Ways to Forgive - Mindful

Forgiving doesn’t mean that you condone what happened or that the perpetrator is blameless. It is making the conscious choice to release yourself from the burden, pain, and stress of holding on to resentment.

11 simple ways to forgive, heal, and move on.

A Self-Care Plan is an intervention tool that keeps you from being completely sucked into the vortex, saving you when yo...
05/03/2020
Rethinking Our Self-Care During the Pandemic - Mindful

A Self-Care Plan is an intervention tool that keeps you from being completely sucked into the vortex, saving you when you find yourself standing on the precipice gazing into the dark abyss. It’s a fail-safe, created by you, and filled with your favorite self-care activities, important reminders, and ways to activate your self-care community—even virtually.

Shelly Tygielski, who has connected 10,000 families to support each other during the pandemic, explains why intentional care for yourself is also needed.

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