Mindful Moments

In this episode of Mindful Moments, recorded during the fall 2021 IECA conference, Maureen leads a partially guided meditation practice. Join us later for two additional meditation sessions recorded during the conference week. <br /> <br /> The Independent Educational Consultants Association hosts two conferences every year. At each in-person conference, founder Josh White hosts 30-minute meditation sessions each day of the conference. This fall due to the COVID-19 pandemic, the conference was held virtually. For three days of the conference, Josh and Maureen White hosted and recorded live morning meditations.

In this episode, part two of a two-part series, Josh and the students at Red Mountain Sedona discuss Slow Is Fast--the other side of the Fast Is Slow paradox. <br /> <br /> <br /> Working slowly when moving toward a goal or trying to achieve a desired end can feel painful. Patience may be a virtue, but it doesn’t typically come easily for most people. In an age where lighting-speed progress feels mandatory and deliberation feels costly, we can quickly fall into a hasty and impulsive trap. Our actions may out pace our preparation, which can cause us to stumble needlessly along our way. Developing awareness around our anxiety to perform, accomplish, and succeed can help us to make choices that will support our ultimate goal rather than undermine our current efforts.

In this episode, part one of a two-part series, Josh and the students at Red Mountain Sedona discuss the Fast Is Slow paradox. <br /> <br /> Many of us are familiar with Aesop’s fable, The Tortoise and the Hare, a story that praises deliberate perseverance over hasty action. Much like many of his fables, the lesson from this tale is prudent. While rushing through tasks can create the illusion of faster progress and increased productivity, the act of hurrying can often lead to careless mistakes, which require more time and energy to repair. <br /> <br /> Impulsivity, whether well-intentioned or not, can cause us to overlook important details, speak unskillfully to others, or behave in ways that lead to unpleasant outcomes. Though it certainly can feel counterintuitive to take a slower approach, the cut twice measure once adage can be a good reminder that taking the time to mindfully engage with our tasks and with others can actually lead to faster and better results in the long run.

In this episode, Maureen expands on the five senses by introducing three additional sensorial perceptions. <br /> <br /> Sight, sound, smell, taste, and touch. Most of us learn about our five senses at a very young age. Throughout our growth and development, we take in information about the world through a variety of sensory experiences. We are swaddled in soft blankets as infants, we expand our palate through culinary exploration, and we feast our eyes on the majesty of nature. While these receptor sites provide us with useful and at times delightful data, the five senses are not our only sensorial processors. Our bodies are equipped with other abilities that help keep us oriented and safe.

In this episode, Josh and Maureen discuss transitional stress and how emotional regulation impacts learning. <br /> <br /> Transitions like going back to school can create a significant amount of anticipatory stress. While we know that life is full of changes, this knowledge does not necessarily provide any comfort as we adjust to our new realities. Any shift in our typical way of operating can feel uncomfortable and ungrounding. During these periods of increased anxiety, our dysregulated limbic system can shift our behavior, causing us to lash out at others or shut down under the stress. Developing and maintaining self-awareness and learning to regulate our nervous system through grounding exercises can help us to navigate life’s transitions with more ease, grace, and compassion.

In this episode, Josh and Maureen discuss shock trauma and offer ways of navigating traumatic events. <br /> <br /> Trauma is a general term used to describe a wide variety of negative and disturbing experiences. As the mental health field evolves, so too does our understanding of the many types of traumas that exist. Shock trauma is likely one of the easier categories to conceptualize, as it involves a specific event or situation, such as an accident, a natural disaster, the death of a loved one, or an assault. In the wake of these types of events, our perception of reality can become distorted, which can have ripple effects in other areas of our lives. As vulnerable individuals living in an unpredictable world, it is inevitable that we will be faced with traumatic events. How we respond to traumatic events can determine whether we become paralyzed in our new reality or whether we can realign our mind and body to process and move through the event.

In this episode, recorded during a live Dharma talk at Red Mountain Sedona, Josh explores practical ways of combating dissatisfaction and greed. <br /> <br /> The human brain is biologically wired to not be satisfied, at least not for long. Hunger, for example, is a major motivator for hunting and gathering. Being in inclement weather is a propellant to seek shelter. Though Buddhist philosophy says otherwise, wanting in its most basic form is not the enemy. Taken too far, however, desire can very quickly morph into greed, attachment, and compulsive behavior. The antidote to this deadly sin is gratitude. When we truly recognize and appreciate what we have, and cultivate a practice of reflection, we are less prone to dissatisfaction, scarcity mindsets, and excessive consumption.

Self-love, an under-practiced and under-appreciated concept is arguably one of the most important aspects of our mental health and well-being. In a modern, Western society replete with substance use, low self-esteem and high anxiety, it’s apparent that many of us struggle to embrace self-love. We often engage in harmful behaviors that fuel our self-critical thoughts and perpetuate a cycle of self-sabotage. In this way, self-love and loving kindness toward ourselves is critical for supporting recovery from compulsive and destructive behaviors. When we love and value ourselves, we are provided with the motivation to care for ourselves, and in turn this impacts our ability to be of service to others. <br /> <br /> In this episode, recorded during a live Dharma Talk at Red Mountain Colorado, Josh discusses the importance of cultivating loving kindness. To learn more about Loving Kindness and the Maitri Bhavana meditation practice, check out these videos from Josh and Maureen: Mindful Moments Ep. 31: Loving Kindness 4-Part Series Overview; Mindful Moments Ep 8: Loving Kindness Guided Meditation

In this episode, a follow-up to last week’s (Ep. 61) recording, Josh expands on the gift of not knowing. <br /> <br /> “Know Thyself,” is one of three Ancient Greek aphorisms inscribed on the Temple of Apollo at Delphi, and the wisdom holds up. Throughout the course of our lives, we inhabit a multitude of roles and responsibilities—child, sibling, student, employee, friend, parent, spouse, and so on. It’s important to know ourselves in each of these roles in order to effectively and appropriately rise to each occasion. The Greeks, however, go on to complicate their initial Delphian directive with the third inscription, “surety brings ruin.” This bit of knowledge seems to suggests that holding a fixed view of oneself can actually be detrimental. Eastern philosophy would likely agree. The extent to which we can be flexible in our understanding and expression of who we are can determine our capacity for life-long growth and change.

In this episode, recording during a live Dharma talk at Red Mountain Sedona, Josh discusses the benefits of not knowing everything. <br /> <br /> We’ve all heard the saying, “knowledge is power.” Recent numbers show that colleges in the United States earn an estimated $670 billion dollars in combined revenue annually. We as humans place a premium on learning and then demonstrating what we’ve learned to whoever will listen. The term ‘homo sapiens,’ means ‘wise man,’ and many of us work extremely hard to live up to that name. From a Zen perspective, however, not knowing is a more desirable position. Acting from a place of curiosity rather than making assumptions based on our current understanding actually leads to better outcomes within our relationships and our lives in general.

In this episode, Josh, Maureen, and two very special guests engage in a verbal and non-verbal conversation about trauma resolution. <br /> <br /> Any dog lover will tell you that we can learn a lot from our cute, cuddly, canine friends. Generally speaking, dogs are a source of unconditional kindness and positive regard. They do not see race or status, and are contented by life’s simple pleasures. Dogs are also mindfulness masters, who are deeply anchored in the present moment. We as human beings struggle with this concept. Often we ruminate about the past or mentally project ourselves into the future, both of which can contribute to our suffering and rob us of contentment and joy. Though dogs excel at living in the present, they, like humans, can experience trauma, which can lead to anxiety, agitation, and anticipatory fear. While time and space can help dogs and humans regain a sense of safety, there are also a host of kinesthetic practices, in addition to supervised meditation exercises, that can help us move through our traumas.<br /> <br /> To donate to Retriever Rescue of Las Vegas: https://www.retrieverrescuelv.com/

In this episode, part 2 of a series recorded during Eve’s Corner, presented by Equinox Counseling and Wellness, Josh discusses the meditation experience (see episode 58) with the live audience, and answers questions about mindfulness. <br /> <br /> “The Second Pandemic,” is a term being used to describe the wide range of distressing emotions emerging in the aftermath of the acute period of the COVID global event. For many people managing these feelings is an exhausting and challenging task, however, taking the time to intentionally and compassionately recognizing these feelings as sane responses to what were insane conditions can help to ameliorate the distress and provide some relief.

In this episode, recorded during Eve’s Corner, presented by Equinox Counseling and Wellness, Josh guides us through a meditation designed to help us through The Second Pandemic. This episode is part of a two-part series. Join us next week when Josh discusses the meditation with the live audience. <br /> <br /> Over a year and a half after the world was brought to its knees by the pandemic, we are starting to emerge from the acute suffering and isolation that gripped us in 2020. We know that COVID-19 has taken a toll on mental health in profound ways. We also know that many of the individuals who struggled with mental health prior to the pandemic are struggling in even greater ways now. What’s been coined “The Second Pandemic,” is the acknowledgment of the feelings of fear, anger, irritability, and fatigue that we may be feeling during this time. It can be confusing to experience these surges of emotions during an ostensibly joyous time when we are getting back to some semblance of normalcy. Mindfully recognizing and honoring our feelings provides a way for us to find compassion for our experience and move forward with intention and resolve.

In this episode, recorded during a live Dharma talk at Red Mountain Sedona, Josh expounds on the true definition of karma. <br /> <br /> Over the course of our lives, it’s a given that we will experience a variety of situations. Some of these experiences will be pleasant, some will be unpleasant, and some we will regard with indifference. It’s also true that we do not have control over what happens to us—a fact that causes anxiety for many people. The good news is that while we cannot control life, we do have control over how we respond to life, though it may not always feel that way. From a mindfulness perspective, what happens to us is less important than how we respond to what happens to us. How we respond to life, more often than not, influences what happens to us. All of our actions (or inactions) have consequences. When we understand this universal truth, we understand the true nature of karma.

In this episode, Maureen draws on her professional expertise as a clinician and personal experience as a mother to discuss developmentally appropriate parenting. <br /> <br /> It’s graduation season! A joyous and exciting time of celebration and transition for individuals who have completed their high school experience. As high school seniors walk across the stage to accept their diplomas, parents sit in the audience filled with an overwhelming mix of emotions. Though it's a happy occasion, this time of year for many parents is also marked by equal parts of fear and sadness. As graduating seniors step into their new roles as young adults, parents also experience a shift in their identity as well. It can be incredibly difficult to learn how to parent a young adult child while reconciling the internal conflict that comes with letting young adults launch.

In this episode, recorded during a Dharma talk at Red Mountain Sedona, Josh explores the benefits of approaching life with a beginner’s mind. <br /> <br /> Mastery and expertise can provide an undeniable boost to the ego. Feeling confident and knowledgeable on any given subject or at any skill can feel extraordinary. On the other hand, approaching situations as an expert can have many pitfalls. We can operate based on assumptions, it can interfere with our ability to listen, learn, and grow, and taken to the extreme, it can alienate ourselves from others. Though it can feel counterintuitive, being a beginner or approaching life with a beginner’s mind can actually improve our lives dramatically. When we muster the courage to try something new and fail, when we search for the gifts in the mundane, and when we approach situations with openness and humility, we can truly step into the potential of each moment.