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Mindfulness Posts

MIndfulness, Meditation, Mindful Practice and Activities

Filtering by Category: Mindfulness

Strategies for Negative Self-Talk

Bev Alldridge

One-two punch

Here is a mindfulness strategy as you head into the last month of the year and as your calendar get a bit busier, your to do lists a bit longer. It is easy to feel stressed and get down on yourself. I know how easy it is to be be hard on ourselves, and sometimes over the smallest things.

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I caught myself giving myself a bit of a mental cuff on the side of the head because of some things I didn’t get done on the weekend that I had promised myself I’d do. I took a moment to pay attention and realized that there was a tightness in my stomach. Emotion is always accompanied by bodily sensation.

I reminded myself to observe the tightness, without judging, and with compassion. Over the next few breaths, the tightness eased and then disappeared. Had I not paid attention, there is a good chance I would have been carrying that tightness around for awhile. Not healthy.


When you find yourself with negative self-talk, I invite you to try the following:

  1. Ask yourself, “what am I feeling in my body?”

  2. Identify the sensation(s)  by name, eg. Heat, tightness, curling

  3. Observe the sensation without judgement and with compassion.

  4. Note the shifts in sensation, renaming it as it changes.

  5. Continue observing the sensation until it dissipates and leaves, like riding a wave gently to shore. 

NOTE:  It is a core element of mindfulness to acknowledge and be aware of the existence of the sensations, not to resist or try to ignore them. It is also important to do so in a kind and loving manner.

It is a good time of year to remember to show ourselves the same compassion and kindness we have for others.

Let me know if you found it easy to identify and name the sensations. Were you able to ride the wave to shore?

If you found this post helpful and would like to stay connected, join my community and you’ll receive mindfulness tips and strategies directly to your inbox along with continual freebies, videos specials and new material throughout the year.

Have a wonderful week!

P.S. FYI I wrote a short post you might be interested in.  Mindfulness and the Holidays: Your survival guide.

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Are You Using Your Body as Your Early Warning System?

Bev Alldridge

I bet you have no idea the extent to which your body is sending you signals about how you’re feeling. Sure, we all recognize the signals when they are so extreme they send us to bed or the doctor, but what about all the early warning signals that were there for us if we only took moments here and there over the course of our day to check in with our bodies?

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Mindfulness and Finding Mindful Moments Part 3

Bev Alldridge

I was frustrated with mindfulness. I wanted the benefits to enjoy a happier, healthier life, but couldn't find the time or the discipline so I researched proven strategies for success so that my time was well spent. I'm sharing these with you here. Today you’ll learn some behavioural tips--what you can do on a day to day basis and what you can put in place to amp up your success rate. (In part 1 you learned that even with a busy day you can incorporate mindful moments into your routine. In part 2 you learned about a mindset for success.)

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Mindfulness and Finding Moments: Part 2

Bev Alldridge

… finding time for mindfulness practice is the #1 challenge. I went on to explain about mindfulness moments and their benefits in terms of your overall health and sense of well-being. There are three elements for setting yourself up for success: Mindset, Behaviour and Strategies. Today it is all about Mindset.

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Bev Alldridge

Newcomers to mindfulness may be surprised to learn that being mindful isn’t about achieving some state of mental emptiness. Rather, mindfulness is about being aware of what is going on at the given moment and examining it in a non-judgmental way. In doing so, we unhinge ourselves from our automatic reactions—reactions which are not always in our best interests, or for those around us.

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Mindfulness and the Holidays: Your Survival Guide

Bev Alldridge

With the demands of the holidays it is all too easy to get caught up in all the things to do, places to go and people to see that our mindfulness practices fly out the window without us even realizing it. The good news is that there are some mindful strategies you can give some thought to as part of a healthy holiday game plan. With just a little extra awareness, they can provide you with a rewarding holiday experience.

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Meditation and Mindfulness: A Busy Person’s How To

Bev Alldridge

How do I meditate for the first time?” is a normal question. Newcomers to meditation can be under the impression the objective is to have a blank mind. This is not the case.

Attempting to meditate with that as your objective is a sure route to disenchantment. If you already experience anxiety, this objective will only add to it.

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5 easy tips to find your way back to your mindfulness practice

Bev Alldridge

Gad… What is it about sticking with a plan? I struggle, do you? Even when, or sometimes especially because, we know it is good for us? I decided I needed help to get back on the mindfulness track. These tips worked for me, I hope they’ll work for you as well.

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Why am I mindful about mindfulness

Bev Alldridge

My Mindfulness Series of paintings coincides with my interest in learning more about the health benefits of being mindful. Each of these moments captured on canvas are reminders of the benefits of experiencing the moment at hand, being aware of both what is going on internally and what is going on around you in the moment.

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