A wonderful meditation piece by the Calm founder Tamara Levit. She reminded us about the importance of self-nurture. Unfortunately, self-care isn't taught in school. So as we evolve into adulthood, we don't always have the tools to self-nurture. We may also succumb to society's conditioning that conflicts with self-nurturing, where we learnt to treat ourselves with tough love and harsh words. Fortunately, the practice of meditation is an act of self-nurturing. Each time we sit and turn inwards, we come back to ourselves, offering kindness and compassion that we don't always receive from the world around us. So today let this be a reminder, and the permission slip to love and nurture yourself.

Being in the unknown. 

This one is one of my original one that had sparked during one of my sessions that I was teaching at the gym. As we are now living in a place of noticeable changes and perhaps a little fear sparked to the unknown, this practice already reminds you that you are already in it. 

Give it a try

Quite a famous story and an ancient tale from the Native American Cherokee which has been shared down to many generations, touching lives including mind. It is a story about 2 wolves fighting, of a battle between good and evil. Stay for this practice to find out which wolf will win.

Xxoo

Sharon Salzburg's loving kindness meditation. A brief background about her; she's a co-founder of Insight Meditation society, a best-selling author and perhaps known more for Vipassana and loving kindness meditation in the western world. I know her for that even though that practice was originated from India, this one sank in her deep that she decided to share and advocate the knowledge far and wide. 

'May all beings be safe. 

May all beings be happy. 

May all beings be healthy. 

May all beings live with ease.'

Steps to self soothe. With the help of the gratitude exposure from last week this exercise will help identify the instant ways to be kind to yourself whenever a discomfort situation arises. 

For this, you can practice without the need to sit still or lie down but to continue your daily activities while listening to this podcast. Enjoy!

10 years ago I've started this habit of writing down 3 things to be thankful each day and it stopped just because my priorities were shifted to seeing the world. As I have come back to my roots and with a family, something started to nudge me to start the habit up again. And for 2 years now I have been writing or thinking about 3 things I am grateful of each day and somehow it helped me admire and appreciate the things I have right now. 

This practice delves slightly further to a fulfilling session just reminding or allowing us to be in this beautiful space. Let's try.

Basics of Yoga Nidra. I am currently on a 40-day journey, whereby to quickly summarise what Yoga Nidra is about is pretty much 'sleep' yoga. Just like meditating, I lie instead of sit and listen to a set-up script. Yogra Nidra is quite famous to help those with sleep issues and I was hooked into the script just because of how it can set anyone up to have a blissful experience no matter how new anyone is to meditation. And if you need a sleep story, this one can help a long way. Let's try.

And following on from the previous episode about resolving internal conflict, conflict surfaces when there is some judgement. Perhaps the judgements that lead to negativity. So in today's session, we will try to note these as a matter of fact without really judging because they are merely our thoughts linked to the past experiences we have. Noting is a good practice because it takes us away from reaction into observation. Enjoy~!

Following on from the previous chapter about being kind to our thoughts, there is likely some things that surface to our minds which gives us discomfort, that brings out perhaps sadness or pain. 

Often in society these days we are taught to push them away, suppress them or ignore them. 

I have learnt through my journey is that once I just sit next to these thoughts, feelings or emotions, just for a small moment, they too dissipate slowly. It was the fear of being with them that held me back.

 I learnt to be just a little braver with that little step gave me a huge leap of courage and calmness.

 Let's try.

Just like a puppy, our minds love to go astray. To wonder and constantly move without stopping. In this ever-changing environment our mind will keep constantly react, respond and repeat to external an internal dialogue just to keep up with the resilience. 

Sometimes it gets overwhelming and hence our minds do need a break. 

As well as a break, we do also need to be kind to our minds. It is natural for it to constant flow with thoughts, emotions and feelings.

 Let's explore this kindness as well as resting our mind with today's session.