Mindfully Happy Podcast

This 20 minute 'smile' meditation inspired by Zen Master Thich Nhat Hanh explores using the sense of a smile to cultivate happiness and joy. Breath awareness and repetition of the words of Hanh 'Breathing in I calm my body, breathing out I smile' anchor the practice.

Find Frances at: www.mindfullyhappy.com and www.francestrussell.com

and on Twitter at: @francestrussell

Facebook: Mindfully Happy with Frances Trussell

email the show at: [email protected]

This 30 minute meditation with music is for transcending fear and awakening from pain. A powerful non-dual meditation within an ambient score, with music composed by Dan Turner. Close your eyes and come to a place beyond fear. Just put down everything you are holding on to.

Find Frances at: www.mindfullyhappy.com and www.francestrussell.com

and on Twitter at: @francestrussell

Facebook: Mindfully Happy with Frances Trussell

email the show at: [email protected]

Healing with the Soft Ointment 'Nanso no ho' – 20 Minute Practice

This 20 Minute Practice is a healing meditation. Different to most forms of Mindfulness Meditation in that we are using visualisation. This practice was taught to the Zen Master Hakuin by the hermit Hakuyu and is said to be how Hakuin returned from serious illness into full health, living with great energy and vitality into old age.

Find Frances at: www.mindfullyhappy.com and www.francestrussell.com

and on Twitter at: @francestrussell

Facebook: Mindfully Happy with Frances Trussell

email the show at: [email protected]

Naitan Energy Flow Loosely Guided – 15 Minutes

This is an energy practice believed to have been taught by Bodhidharma, the Indian monk who brought the Zen tradition and lineage to China.

Find Frances at: www.mindfullyhappy.com and www.francestrussell.com

and on Twitter at: @francestrussell

Facebook: Mindfully Happy with Frances Trussell

email the show at: [email protected]

Naitan Energy Flow Fully Guided – 20 Minutes

This is an energy practice believed to have been taught by Bodhidharma, the Indian monk who brought the Zen tradition and lineage to China.

Find Frances at: www.mindfullyhappy.com and www.francestrussell.com

and on Twitter at: @francestrussell

Facebook: Mindfully Happy with Frances Trussell

email the show at: [email protected]

Cultivating the Hara – 7 Minute Breathing Exercise

This breathing practice is brilliantly noisy and not very relaxing – if you are after a soothing meditation practice this is not it but if you are after groundedness and vitality you are in the right place! Here we work with our Hara, the belly, when your hara is strong you are powerful and live life in an effective and confident way. This is another exercise taught by Hakuyu the Hermit to Zen Master Hakuin

Find Frances at: www.mindfullyhappy.com and www.francestrussell.com

and on Twitter at: @francestrussell

Facebook: Mindfully Happy with Frances Trussell

email the show at: [email protected]

Unborn Meditation – 30 Minute Guided Meditation

This 30 Minute 'Fusho' or 'Unborn' Meditation style was taught by Zen Master Bankei. He was very familiar with the lives of ordinary people and the stresses they had to deal with and found that this style of meditation helped them let go of judgements, dis-identify with stress and experience peace. When sitting in the unborn we remember what it was like to just be before the judgement and contrast of the world we are born into filters our experience. There is a wide area of open space during the latter stage of the meditation for you to sit in this presence.

Find Frances at: www.mindfullyhappy.com and www.francestrussell.com

and on Twitter at: @francestrussell

Facebook: Mindfully Happy with Frances Trussell

email the show at: [email protected]

Koan Meditation – 25 Minute Guided Koan Practice using 'Who Am I?'

During this 25 Minute Koan Practice we use a Koan or Spiritual Question to reveal how the mind works and move beyond this towards a true understanding of the nature of self and the universe. A Koan is a question that can only be solved through unity rather than separation. There is an answer to the question, in this case it is absolutely possible to know who you are.

Find Frances at: www.mindfullyhappy.com and www.francestrussell.com

and on Twitter at: @francestrussell

Facebook: Mindfully Happy with Frances Trussell

email the show at: [email protected]

Integrated Zen Practice – 20 Minute Guided Meditation

This practice combines all the practices learnt in this series. It is advisable to have had a go at all of the other practices in this series prior to trying this one to get the most from it.

Find Frances at: www.mindfullyhappy.com and www.francestrussell.com

and on Twitter at: @francestrussell

Facebook: Mindfully Happy with Frances Trussell

email the show at: [email protected]

Unborn Meditation – 25 Minute Guided Meditation

This 25 Minute 'Fusho' or 'Unborn' Meditation style was taught by Zen Master Bankei. He was very familiar with the lives of ordinary people and the stresses they had to deal with and found that this style of meditation helped them let go of judgements, dis-identify with stress and experience peace. When sitting in the unborn we remember what it was like to just be before the judgement and contrast of the world we are born into filters our experience. There is a wide area of open space during the latter stage of the meditation for you to sit in this presence.

Find Frances at: www.mindfullyhappy.com and www.francestrussell.com

and on Twitter at: @francestrussell

Facebook: Mindfully Happy with Frances Trussell

email the show at: [email protected]