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Living Stress Free® Mindfulness Blog



Four Things To Do When Life Changes


For some change is exciting and for others it is one of the biggest challenges they face. Here are four things you can do when life changes.

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5 Things to Overcome Social Anxiety



Do you find yourself feeling anxious, uneasy, like you don't belong while everyone else seems to be enjoying themselves at parties, picnics and social events? You are not alone. 

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Sleep: The Key to Stress Free Living

Earlier this year, a full page ad appeared in the Rochester Democrat and Chronicle stating “Sleep is the ultimate luxury”. Although it was an advertisement for a mattress company, the message struck me as a common sentiment for many hardworking people. How often do we prioritize our work, both at our jobs and at home, our family responsibilities, our work-out schedule, school assignments and all those extra errands and favors we do, at the expense of our own body's need for sleep?

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Part 1: How Do I Know If I'm Meditating Correctly?



Marilyn and I like to refer to ourselves as the "experience people" because a big part of our teaching style when we teach people mindfulness meditation is to help them understand what they should be experiencing during meditation...


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This Too Shall Pass

minderciseThe concern that was voiced by our student was an excellent one. She shared how she is practicing being aware of the transitory nature of life and uses it to help her tolerate difficult emotions such as depression. She knows it will pass. However, when she experiences happiness and enjoyment with circumstances in her life, she is aware this will pass too and she will lose that feeling. This is disappointing to her. What to do?


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Living Stress Free with the Incredible Vagus Nerve

sighWhen we are stressed or fatigued our breathing becomes more shallow and less variable. Our lungs function optimally when they are dynamic and changeable, adjusting to the nuances of our experiences. Our respiratory function does not work as well when we breathe in one particular state for too long. It is not natural. A deep sigh resets our breathing, loosens the diaphragm and provides a feeling of relief.

When we sigh we stimulate the vagus nerve. The vagus nerve is an incredibly important part of our body and mind. This article is dedicated to honoring the vagus nerve and learning ways to activate it to reduce and prevent stress; to feel healthier, happier and more relaxed.

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Part 2: The Inner Posture



Although on one hand there are no correct or incorrect experiences during mindfulness meditation, on the other hand we all do share a general meditation experience...


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Part 3: Academia vs Apprenticeship

Night Sit


Traditionally, a person would learn mindfulness meditation from a teacher and would become his or her apprentice. Teachers would guide each student's understanding of their personal meditative experiences and through this process a student would become familiar with the goal of meditation... 


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Part 4: Meditation Map: Active Mind, Observing Awareness and Meditation Awareness

Two Meditators


Active Mind includes everything in human awareness that is transitory. Everything that comes into our mind, stays awhile and passes... 


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Part 5: Carrying Meditation Awareness Into Our Life



Meditation Awareness is a unique state of awareness but it is also a natural human experience that happens throughout our day such as when we are falling asleep...


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Part 6: No Effort Required



During Meditation Awareness all of our five senses are open and unrestricted. We hear every sound that enters our ears, we see every sight before us in our immediate surroundings, we taste any tastes that may be present, we feel our body's sensations as we sit or walk, and we smell any aromas in the air...




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Part 7: Know Thyself



Some of you might be thinking: "Well, experiencing Meditation Awareness may be enjoyable and it may even reduce my stress but what practical purpose does it have? Experience is all well and fine but..."  

Congratulations on asking such a great question because meditation is the ultimate paradox...




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