the quiet living room - by quietsocialclub

The end of the year presents us with an opportunity to reflect on the past and set an intention for the future. 

In this meditation, we will take you through a guided reflection practice, looking back at happy moments from the past year, as well as the challenges you faced and the learnings you derived from them. Through this meditation, you will be able to strengthen the feelings of gratitude, positivity, and love as well as make peace with and reframe any challenges you faced in the past year into opportunities for growth and self-compassion. 

We wish you a wonderful start to 2022! 
Thank you for listening and being part of this community!

Start your day with kindness, love and compassion with this special morning metta meditation. The loving-kindness meditation lends itself very well as a daily meditation practice, as its cultivation has been proven to have a variety of positive effects on our physical and mental wellbeing. 

Enrich your morning with the power of loving-kindness: 

May you be happy
May you be healthy 
May you be safe 
May you be loved
May you live with ease and joy

Research backing the practice of loving-kindness:
Frontiers in Psychology 
18 Science-backed Effects of Loving Kindness
Greater Good in Action, University of Berkely
 
 

"Sleep is the best meditation". - The Dalai Lama

Sleep is replenishment and regeneration. This evening meditation was designed to invite gratitude, abundance and calm in preparation for a restful night of sleep.

By cultivating this evening affirmation practice, you:
- Invite the benefits of gratitude every night
- Strengthen your ability to view the positive in any given situation
- Prepare your body for a restful night of sleep
- Create a foundation for a fresh start tomorrow

Thank you for being here!

You can pair this meditation, with our morning meditation with positive affirmations for an evening and morning self-care ritual. 

If you want to know more about us visit quietsocialclub.com.

The Happy Place Meditation is a powerful technique to bring calm and peace into any situation. 

Using the VAKOG sensory technique (Visual, Auditory, Kinesthetic, Olfactory, Gustatory), this meditation will guide you through the process of establishing your happy place in a way that you can return to it any time you need. 

We recommend doing this meditation for the first time when you feel rested and relaxed. This will allow you to go deeper into the visualisation of your happy place and intensify the experience, making later happy place meditations easier. But don't worry! This meditation will still be valuable if you are meditating in between work calls. :)

An ancient-old practice, there are still some things that are commonly not known about meditation. In this episode, we uncover the truth behind:

- How long to meditate
- What kind of meditation types are out there
- When you can see results of your practice
- Why you might quit, and why you shouldn't 

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For a selection of our most popular guided meditations, head to our QSC Resource Library. 

The studies cited in this podcast originate from the book Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain, and Body by Goleman, Daniel, and Davidson, Richard J. Get your copy here.

Mindful eating is a powerful way to connect to your body and senses. Because we eat every day, mindful eating is a daily opportunity to introduce mindfulness techniques into something we already do, without needing to take extra time. 

Join us for this episode, where we will talk about: 

• The benefits of mindful eating
• 4 tips to make the most of your mindful meal 
  We will also guide you through a mindful eating meditation that you can use for your next mealtime!

Get a piece of fruit, dried or fresh, or a piece of chocolate ready for this exercise! And enjoy the rich experience of mindful eating. The meditation starts at 10 minutes and 45 seconds.   

Other resources for your mindful eating practice: 
The Mindful Eating Workbook
Mindful Eating Recipe Pinboard 

“Write it on your heart that every day is the best day in the year.” – Ralph Waldo Emerson

In this special morning meditation, we will bring you a positive affirmations ritual you can make part of your daily AM ritual.

Affirmations can support you in approaching the day with a positive attitude and meeting any challenges with an inner smile, with a feeling of harmony that will keep you balanced no matter what happens. 

By cultivating a daily affirmation practice, you activate your inner strengths. You create a foundation that will accompany you throughout the day. Allow yourself to look at your day with trust and optimism - as this will connect you to the endless source of energy and all the strengths that are already within you.

Use this meditation daily and pair it with our self-care vision board worksheet for daily relaxation, even when you only have a few minutes. 

We hope you enjoy this special meditation. 
Your QSC Team 

"The way you end the day will determine the way you start the next."

In this episode, we bring you a special evening ritual and meditation, along with a binaural beat sequence based on the relaxing Theta Frequency. Sit back and relax to enjoy this pre-sleep evening meditation, to express gratitude and thanks for the day, and prepare for a night of replenishing sleep.

If you want to find out more about binaural beats, visit:

Binaural Beats' Benefits on Meditation
Binaural Beats Therapy


If you want to find out more about Quiet Social Club, visit:
www.quietsocialclub.com

Disclaimer:
Binaural beats should be used with caution.  Don't listen to binaural beats if you suffer from epilepsy,  seizures, psychiatric disorders, or photosensitivity, are pregnant, or under the influence of medication or illegal substances. Consult your physician if you are unsure about whether listening to binaural beats is okay for you. You should not listen to this recording whilst driving or operating heavy machinery.

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"Adopt the pace of nature, her secret is patience." - Ralph Waldo Emerson.

Nature is one of the most powerful sources of replenishment and relaxation. In this special #mindfulmay episode, we will take you on a guided nature meditation walk with:  

• Scientific insights into the effect of nature on our wellbeing 
• A sensory-based meditation based on the VAKOG principle
• Relaxing nature sounds 
• Techniques for turning any walk into a mindful walk

For the Mindful May Series, we are bringing you practical self-care rituals and habits that you can easily incorporate in your everyday life and most importantly, to bring Quiet Social Clubs’s experiences to you in your home. This month, we invite you to make your wellbeing a priority and join us an extended guided retreat experience that you can join in on wherever you are.

Resources to read up on nature's effect on our wellbeing:
Kaplan's Attention Restoration Theory 
The Practice of Shinrin-Yoku
The Restorative effect of Nature 

"Almost everything will work again if you unplug it for a few minutes. Including you." - Anonymous.

In a connected world, there are very few things that can be as effective as adopting a digitally mindful lifestyle. Becoming digitally mindful means asking questions like: 

• "Is this nourishing me?" 
• "How do I want my day to look?"
• "Is this adding or taking away from my level of energy and mood?"
• "Am I using this in the best way for me?" and making space for our brain to properly replenish from the constant influx of stimuli. 

For the Mindful May Series, we are bringing you practical self-care rituals and habits that you can easily incorporate in your everyday life and most importantly, to bring Quiet Social Clubs’s experiences to you in your home. This month, we invite you to make your wellbeing a priority and join us an extended guided retreat experience that you can join in on wherever you are.

In this week's episode we will talk about: 

• Digital mindfulness and its benefits 
• A few scientific facts about your brain and devices
• How and when to best practise digital mindfulness 
• Tools and tips of where to get started 

Resources:
Study done at Nottingham Trent University
The Advantages of Not Checking your Phone First Thing in the Morning
How to Hack Your Brain Before You Even Get Out of Bed