umr002.decisions > Each day you search for a glimmer, of a hope, of a possibility. Every decision you make today impacts the new you going forward.   Music: “Ibiza Dream,” thanks to Chris Haugen, https://youtu.be/ffU2t3rgSYY Donations to support these audios and keep them free

umr001.cute > You are as cute as you’re ever going to be. Today. Right now. OK, if not, you’re definitely as YOUNG as you’re going to be.   Music: “Ibiza Dream,” thanks to Chris Haugen, https://youtu.be/ffU2t3rgSYY Donations to support these audios & keep them free

umr000.intro > This is the first official audio in the new 10-part Urban Meditation series focussing on regret. Today I am recording in a park, complete with a visit from two dogs, and a rat. Never a dull moment. Time for a pause, are you ready?   Music: “Ibiza Dream,” thanks to Chris Haugen, https://youtu.be/ffU2t3rgSYY … Continue reading Urban Meditations (Regret) – Episode 00. Intro →

Introducing a new 10-part podcast, “Urban Meditations: Regret.” Recorded in different urban environments, this series of mindfulness exercises will tie in with meditation, being still, and sobriety — with a focus on the theme of regret. Yes, i’ll be talking, but also quiet time for reflection too. If you are new to me, start with … Continue reading omm304.urban.meditation.intro →

This is a rebroadcast, originally sent out in July 2016. I don’t know where these ideas come from. but today on my run, i stood at the half-way point and did a sober standing meditation. looking at the white boat in the pond. arms up, arms down. thinking about being sober. staring at the white … Continue reading omm107.standing.meditation →

Thanks to sebmoth for the perfect name, here is another ‘urban meditation’ – this is you, standing on a balcony in paris, listening to the traffic. you can see the pink flower boxes. you can hear the sober message. you are successful if you listen to the end. that’s all you have to do

I thought I’d missed the baby ducks. I thought they weren’t happening for me. I thought they happened to everyone else, and not me. Today i saw the baby geese for the first time, and they’re large-ish. They’ve been here and I haven’t seen them. I thought (really i did) that they weren’t happening this … Continue reading Duck Ponderings 013 – Baby Geese? →

Can we make a meditation that doesn’t feel creepy, that makes you feel successful when you complete it? here’s my attempt to do a 3-minute meditation. there is some ‘behind the scenes stuff’, and then the meditation, and then a de-briefing afterwards. it is either genius, or it fails miserably. you’ll be sure to tell … Continue reading omm302.meditation →

You’re here to reinforce the idea that being sober suits you. you’re going to listen to this audio, to get sober cheerleading, encouragement. so that someone can say “wowie, this is a really big deal.” go you. not today = happy sober friday. are you having a sober treat this weekend? i think you should. … Continue reading omm301.reinforcement →

Recorded this past Friday when it was still sunny (now pouring rain). This podcast is about the tendency to push too hard when we’re drinking – partly to show that we don’t have that BIG of an alcohol problem, partly it’s also a Wolfie ploy to wind us up so that drinking might seem like … Continue reading Duck Ponderings 012 – Stop Pushing →