Monday Mindfulness Is how you Listen Inside Your Calm Infographic


Narcissism in a Parent [The Signs You Need to Know]

Video taken from the channel: MedCircle


What a Fan Does to Your Body When You’re Asleep

Video taken from the channel: Brew



Video taken from the channel: Generation Calm


Innovative Teacher Education in the New Normal [SEA-Teacher-TVET Lecture Series] (Thu13Aug 10am)

Video taken from the channel: SEAMEO Secretariat


15-Minute Meditation For Self Love

Video taken from the channel: Goodful


Positive Mindset Garden of the Mind Visualization and Hypnosis Practice / The Mindful Movement

Video taken from the channel: The Mindful Movement


10-Minute Meditation For Sleep

Video taken from the channel: Goodful

For this week’s Monday Mindfulness, we’re going to focus on sound. This mini practice will take you out of your head when you have a lot on your mind or feel overwhelmed, and it’s a great way to build in time for practice throughout your day. Just like the breath, focusing on what you hear is simple to do and immediately accessible. The simple act of listening can become a nice source of stress-relieving calm. Follow the simple road map in the infographic below.

These three mindfulness posters will help your students learn and practice mindful breathing. Posters use the imagery of a flower and a leaf to help students learn deep breathing techniques mixed with guided imagery. These strategies can be a great way to introduce calmness and being in the present.

Here are some mindful listening practices: Wake Up Listening. Early morning is especially good for listening. Try this: As you wake up, instead of turning on the TV, your iPhone, or your computer, be still and just listen. In a rural setting, the sounds may be birds and animals waking up. Whether you are angry or frustrated, happy or cheerful, sad or anxious, when you listen to music, it can transport you to your happy place.

There is just something about those melodious notes that enchant your soul. The fascinating thing about music is that it is a universal language. While the lyrics of a song can be in a language that is foreign to you, the music itself will never seem too.

Many people benefit from practices such as deep breathing, tai chi, yoga or meditation. Soak in a bubble bath, listen to music, or read or listen to a book — whatever helps you relax. Select a technique that works for you and practice it regularly.

Take care of your mind. Reduce stress triggers: Keep your. Mindfulness is the practice of focusing your attention on the moment and, without judgment, observing all aspects of the world around you as well as your thoughts, feelings and 1, 2 reactions. It is also called being aware.2 Though this sounds so simple, it’s actually completely different from the way most of.

If mindfulness meditation appeals to you, going to a class or listening to a meditation tape can be a good way to start. In the meantime, here are two mindfulness exercises you can try on your own. Basic mindfulness meditation.

This exercise teaches basic mindfulness meditation. Sit on a straight-backed chair or cross-legged on the floor. day, especially any time you find yourself getting caught up in your thoughts and feelings. 1. Pause for a moment 2. Look around, and notice five things you can see. 3. Listen carefully, and notice five things you can hear.

4. Notice five things you can feel in contact with your body. (E.g. your watch against your wrist, your. Whether you play an instrument, listen to your music streaming app, or enjoy going to live concerts, music is having an active influence on your brain. Understanding how music and the mind interact, and how to fine-tune your music consumption for maximum impact, can have an effect on the way you feel, think, study and more.

List of related literature:

This exercise in meditation not only calmed me but it also helped me gain several fresh insights.

“What Really Matters: Faith, Hope, Love: 365 Daily Devotions from Our Daily Bread” by Our Daily Bread Ministries, Dave Branon, Bill Crowder, James Banks, Julie Ackerman Link, Xochitl Dixon, John Blase, Kirsten Holmberg, Tim Gustafson
from What Really Matters: Faith, Hope, Love: 365 Daily Devotions from Our Daily Bread
by Our Daily Bread Ministries, Dave Branon, et. al.
Our Daily Bread Publishing, 2019

For example, dispositional mindfulness—measured using the Mindful Awareness Attention Scale (MAAS; Brown & Ryan, 2003)—moderated the relationship between intentions to exercise and selfreported exercise behavior (Chatzisarantis & Hagger, 2007).

“Handbook of Mindfulness in Education: Integrating Theory and Research into Practice” by Kimberly A. Schonert-Reichl, Robert W. Roeser
from Handbook of Mindfulness in Education: Integrating Theory and Research into Practice
by Kimberly A. Schonert-Reichl, Robert W. Roeser
Springer New York, 2016

For guidance in practicing mindfulness at work, see Track 14.)

“Meditation For Dummies” by Stephan Bodian
from Meditation For Dummies
by Stephan Bodian
Wiley, 2016

• Mindfulness exercise (5 minutes) ∎ Observing/wise mind: Breathing in “Wise,” breathing out “Mind” (3 minutes) ∎ Describing observations of the exercise (2 minutes) • Homework review (10 minutes) ∎ Homework 15.4.

“DBT? Skills in Schools: Skills Training for Emotional Problem Solving for Adolescents Dbt Steps-a” by James J. Mazza, Elizabeth T. Dexter-Mazza, Alec L. Miller, Jill H. Rathus, Heather E. Murphy
from DBT? Skills in Schools: Skills Training for Emotional Problem Solving for Adolescents Dbt Steps-a
by James J. Mazza, Elizabeth T. Dexter-Mazza, et. al.
Guilford Publications, 2016

Regarding timing and patterns of change, however, subjects reported significant changes in mindfulness occurring by the second week of the program, where significant decreases in perceived stress were not noted until the fourth week.

“Textbook of Clinical Neuropsychology” by Joel E. Morgan, Joseph H. Ricker
from Textbook of Clinical Neuropsychology
by Joel E. Morgan, Joseph H. Ricker
Taylor & Francis, 2017

In other words, intuitive insights derived from mindfulness is not trying to relax.

“The Mindful Path to Self-Compassion: Freeing Yourself from Destructive Thoughts and Emotions” by Christopher Germer, Sharon Salzberg
from The Mindful Path to Self-Compassion: Freeing Yourself from Destructive Thoughts and Emotions
by Christopher Germer, Sharon Salzberg
Guilford Publications, 2009

And it’s not just helped me: one trial found that thirty days of doing ten to twenty minutes of guided meditation daily increased focus by 14 per cent, and another trial showed that it significantly reduced irritability and stress.

“Eat Yourself Healthy: An easy-to-digest guide to health and happiness from the inside out” by Megan Rossi
from Eat Yourself Healthy: An easy-to-digest guide to health and happiness from the inside out
by Megan Rossi
Penguin Books Limited, 2019

Such a day of mindfulness is crucial.

“The Pocket Thich Nhat Hanh” by Thich Nhat Hanh, Melvin McLeod
from The Pocket Thich Nhat Hanh
by Thich Nhat Hanh, Melvin McLeod
Shambhala, 2012

This mantra is designed to help evoke feelings of calmness, peace, and serenity so you can begin your day from a relaxed state of mind.

“My Pocket Mantras: Powerful Words to Connect, Comfort, and Protect” by Tanaaz Chubb
from My Pocket Mantras: Powerful Words to Connect, Comfort, and Protect
by Tanaaz Chubb
Adams Media, 2018

Listening to these exercises will bring to life the relevant aspect of mindfulness in a more vivid and meaningful way than simply reading about it, so I strongly encourage you to make time to listen to these tracks.

“Living Well with Pain and Illness: The Mindful Way to Free Yourself from Suffering” by Vidyamala Burch
from Living Well with Pain and Illness: The Mindful Way to Free Yourself from Suffering
by Vidyamala Burch
Sounds True, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • “I want you to forget about any stressful thoughts from your day…DOWNLOAD WAR PUNCHER IV: AWAKENING!!!..and now breathe that anxiety away.” ��

  • Get rid of the ads by dragging the video end and then clip replay. That should help with not.having ads interrupt while trying to sleep at 4am

  • I remember when I moved to Korea 11 years ago…I was told by an elderly woman about this myth. I was told that it chops the O2 molecule in half………shocked to the core that someone believed this, but, still living happily in Korea to this day:)

  • Isn’t evaporation the whole point of perspiration? Still I can’t see it leading to dehydration while asleep, nor is getting a bit low on water going to harm you. The human body is well adapted to such things. On the other hand I’d expect perspiring to be reduced by having a fan on.

  • Are you kidding me? You guys put mid-roll ads in a meditation video?? That’s the stupidest thing you could have done and now I know why it’s barely got views. No one comes back twice.

  • My family is narcissistic. I am literally going insane. I am anxious, depressed, sad, scared, frustrated, resentful, guilty, emotional, broken etc. I am losing my will to live almost. there is no empathy at all. I feel cursed like why always me. Why don’t I deserve a normal loving family. its so unfair. they r slowly trying to destroy me. no mercy whatsoever. its very painful. they made me feel worthless and insignificant. I hate my scary aggressive narc parents. I don’t want to associate with them ever again. they betrayed my trust and caused me to have an existential crisis. I don’t know what is real and reliable anymore. I don’t trust anyone anymore. I thought I knew my parents. they seemed very caring and selfless and loving but now they r the total opposite. they guilt trip me buck of all their sacrifices. its all for their own egos to satisfy themselves and make them feel like an amazing parent so u don’t have the right to ever criticise them bcuz they r perfect and infallible and a slight feedback will possibly cause a rage where u regret even mentioning it. I am just finding out now who my parents r really are. its very shocking, scary, but at the same a relief so I can accept it slowly and find closure and grief the loss of a relationship I thought I had and always wanted to have. I always seeked my parents approval but nothing was ever good enough. I could never be enough for them. I was always a punching bag and scapegoat for their convenience. I feel very drained especially emotionally cuz the emotional abuse is very real and exhausting and stressful and very painful to say the least. I feel so lonely. no one that believes about my family. they r such good actors. its very disturbing. my dad always seemed to have a huge ego but it never occurred to me that he was a narc but he has all the symptoms and my mom has an extreme martyr complex. everything seems to make so much more sense. I just don’t feel safe anymore emotionally and physically. they don’t really respect my boundaries, feelings, emotions, opinions, voice, situation, mental health. they were always pretentious. its frightening I thought I knew them but all off a sudden I feel so estranged from them. no connection. they r super cold and distant or abusive emotionally there is no in between. they show no love or compassion whatsoever its very lonely and painful making me tear up every single time cuz I thought they actually cared about me since they r my parents and r supposed to love me. I feel so betrayed how u could u have kids if u r so selfish how dare u how can u be so cruel! Fuck family I am better off alone! at least I will be able to preserve my sanity and wellbeing. they r trying to destroy my life very subtly

  • I’m doing this guided meditation again and was interrupted yet again by the advertisement. It’s annoying.
    When are you uploading another guided meditation video. Your voice is so calming. Can you do something about the advertisement?

  • I tried doing this and the ad totally messed me up. If you want people to actually meditate why try and monetize these videos? Smh, won’t be watching front here again

  • Reason for the advertisements (I think): YouTube implemented automatic mid video ads and a lot of people haven’t realized it yet but they have to manually opt out of it. I could be wrong but I hear it’s happening to a lot of creators without them realizing it

  • Was it Only me who struggled to take that long breaths… When i exhaled half the air was away already.

    Creator, for next time, dont put ads in these things

  • Be sure to check out the corresponding Mind Like a Garden article here:
    And for more information on scheduling a Hypnotherapy session with Sara, look here:

  • That’s so calming �� I didn’t think this would help me to meditate ��❤️
    You have a lovely relaxing voice ��
    I wish you all the best and for everyone whose listening ��❤️

  • I receive such peaceful and positive feelings from listening to Sarah. I mentioned her on face book today, and I hope a lot of people will do the same. This is such an over whelming time for many people, I know that they would find Sarah’s calm and loving words to be a blessing. I think the least we can do for Sarah, and all people is to pay it forward.

  • Thank you so much and God bless youI really need to hear this I am aware of a lot of things but with me hearing this is exactly how my parents are especially my motherdoing a wonderful job is just doing appreciate you so much you have educated me so much you really helped my life save my life thank you ��������

  • Used to mediate yo this video everyday… today is the last day I will use this video. I dont mind ads but really?!? INBETWEEN the video����‍♀️����‍♀️ Who does that?!

  • Can we have the advertisements removed from this video?

    It really defeats the peaceful music when an ad pops in with loud music and rock drumming

  • Ohhh, this is totally my narcissistic family! I, a “golden child”, was raised by my dad, who is a scapegoat child (with my uncle being a golden child), who was raised be a scapegoat grandma, who was raised by a golden child dad of hers and scapegoat mom. I can track it even further in the past. It is wonderful how this whole bunch of narcissists never divorced and kept this pitiful chain of generations.

  • Why would you let 4 publicity spots on a 15 minutes meditation? I liked it but I will give you a thumb down for interrupting this for 4 times, and all of it be couse of the money!!! ��

  • With an absent father, narcissistic mother and younger sister, my childhood was horrible. There was violence and a heavy dose of emotional abuse. I use to beg my mother and sister to listen to me. I ended up the parent and scapegoat. By age 11 I was completely traumatized and depressed and anxious. After becoming suicidal during middle school, I had my first stint as what started as family therapy. That lasted one session. I have been to a ton a therapy. It has helped immensely in some ways and not at all in others. I enjoy my solitude. My mom passed 2 years ago, and it was a weird relief. My sister feels very guilty. We have developed a closer relationship and I ignore the digs. Healing is a life long process, navigating is not easy but just keep trying.

  • Okay what the heck is up with the ads! One in the beginning and one at the end only please. This totally and completely knocked me right out of my meditation right when I’d get comfortable!

  • I loved this meditation but I hate the ads that keep coming through every 3 mins and disturbing the meditation so I’m afraid I wont be using this again:(

  • I have found that in deeply sexist conservative cultures women prefer to be housewives, don’t work as much and so don’t have as many opportunities to be held accountable by being around other adults. This lets them get away with narcissistic behaviour at home whilst having a respectable persona outside of the house. Indian & Pakistani soap operas often portray this narcissist female domestic character often the matriarch or mother in law.
    In these cultures narcissism fuels power structures in everything from religion, policing, educational attainment to social norms around gender, marriage, employment and what is considered successful.
    It seems to take its toll on women more too. A 90s study in a London hospital in the UK found referrals for self harm for UK born Indian women were 7.8 times higher than for white UK born women! India itself has reported the 4th highest female suicide rate in the world
    These effects may not be just down to a narcissist parent but i think a system that rewards narcissism definitely plays a part.

  • Alright, everyone, about the ads…YouTube has been doing this to other sites as well, without the knowledge or consent of the site itself. It takes some time to get them removed. In the meantime, here’s a way around it: slide the dot forward (like you wanted to skip to a later point in the meditation) all the way to the end. Then hit the replay button. No ads.

  • I think putting the ads in between, Especially during guided meditation is just not how it is supposed to be.. Please look into it..