We continue to explore feelings and emotions – language of the body and heart. The number one step we learn is to simply notice what is here. What needs our attention. It can be a sense of feelings anxious, frustrated, sad, lonely or joyful, in love, excited!

Then we allow whatever arises be present. 

We investigate, explore, watch what thoughts and body sensations assist the emotional state. We are not lost in this state but witness its presence. 

And finally we turn to it with kindness. You may whisper phrases like "this too belongs", "this too is part of being human". There is kindness directed inwards. 

We don't always have control over how we feel. But we can hold ourselves accountable for how we deal with how we feel. Usually we are good at thinking about how we feel. In our mindfulness practice – we learn to experience emotion in our bodies. How does it FEEL when you are angry, anxious, sad, in love, excited? It takes mindfulness to notice, allow and learn from it. 
Welcome to the class!

As we explore mindfulness of thoughts, we are getting better at recognising that some thoughts are useless, others are repetitive. We learn to not associate ourselves with them. Thoughts are just thoughts – they come and go, and they don't have to effect us. We protect ourselves from negative and anxious thoughts, we are more likely to choose be present with what we are focusing on in the given moments. But first, we have to learn to notice them. There is no need in resisting them – only noticing is important for now. 
Welcome to the class!

One of the teachers told me: "if you want to understand your mind – sit down, and observe it." I find this a good summary of what we do in our mindfulness training. This week we will be exploring mindfulness of thoughts. We will literary be trying to observe our mind with its thoughts. 

Intention of our training at this point is not to stop thinking. Thoughts are not a problem. The problem may arise only when we are lost in our thoughts. And so many of us are so often lost in thoughts. 
Let's practice. Welcome to the class. 

We continue practicing and train our capacity to be aware of our bodies. Listening and feeling, without trying to change anything. 
I also share three pillars of mindfulness practice. These are – attention, intention and attitude. All three are important in turning your training into a longer term routine.

We continue to train out attention. 

We also learn to be more aware of our body and breath. Trust me – this is the foundation. The body is always sending us some type of information. Yet we are so busy and lost in thoughts, that we miss the signs that our body is trying to tell us. 

What kind of signs? Well, it can tell us that it is uncomfortable, tense, stressed, hot, cold or even thirsty. 

Later – at the end of the day – we all of a sudden realise how exhausted we are.
Learning to listen to the body is a powerful tool in preventing burnout. 
Time to practice. Welcome to the class. 

This is your daily pause. 
Your workout for the the mind.
Like in every body workout – we start with the main muscle. 
In mind training – we start with out attention. Attention is the most important muscle that we need to strengthen. 
It may not be easy at the beginning. Your mind will be distracted. You attention will be jumping around. This is absolutely natural. The key is to keep training it. 

Find a quiet space, comfortable seat and begin your class, now. 

It's been a while since I recorded anything. And this time I am uploading a simple gratitude practice. It is so simple to be thankful, that most of us can't do it. And yet, it's a habit. A habit to look at the world though the prism of goodness and things that we already have.  

Gratitude practice has proven to increase a sense of well-being, and joy.  
See if it works for you. Name three things you are grateful for? 

"One day teacher held up a beautiful Chinese cup and said "To me this cup is already broken. Because I know its fate, I can enjoy it fully here and now. And when it's gone, it's gone." When we understand the truth of uncertainty and relax – we may become free.

We may lose our best piece of pottery in the fire, our start up business may go under, our children may develop problems beyond our control. If we focus only on the results we will be devastated. But if we know the cup is broken, we can give our best to the process, create what we can, and trust the larger process of life itself. We can plan, care for, tend and respond. But we cannot control. Instead we take a breath, and open to what is unfolding where we are."

Sometimes we reject our desires and call it discipline, will of power. 
Sometimes we act on all of the desires blindly, and call it addictions. 
In my opinion a more sustainable way of being is understanding your desires, learning to feel them come and go, learning to act on them only when we choose to. I call this wise wanting.  
It is not an easy task. The first step is to notice small wants and wishes in your meditation practice, right here, when you settled in and closed your eyes.