Xxoo Sharon Salzburg's loving kindness meditation. A brief background about her; she's a co-founder of Insight Meditation society, a best-selling author and perhaps known more for Vipassana and loving kindness meditation in the western world. I know her for that even though that practice was originated from India, this one sank in her deep that she decided to share and advocate the knowledge far and wide.  'May all beings be safe.  May all beings be happy.  May all beings be healthy.  May all beings live with ease.'

Steps to self soothe. With the help of the gratitude exposure from last week this exercise will help identify the instant ways to be kind to yourself whenever a discomfort situation arises.  For this, you can practice without the need to sit still or lie down but to continue your daily activities while listening to this podcast. Enjoy!

10 years ago I've started this habit of writing down 3 things to be thankful each day and it stopped just because my priorities were shifted to seeing the world. As I have come back to my roots and with a family, something started to nudge me to start the habit up again. And for 2 years now I have been writing or thinking about 3 things I am grateful of each day and somehow it helped me admire and appreciate the things I have right now.  This practice delves slightly further to a fulfilling session just reminding or allowing us to be in this beautiful space. Let's try.

Basics of Yoga Nidra. I am currently on a 40-day journey, whereby to quickly summarise what Yoga Nidra is about is pretty much 'sleep' yoga. Just like meditating, I lie instead of sit and listen to a set-up script. Yogra Nidra is quite famous to help those with sleep issues and I was hooked into the script just because of how it can set anyone up to have a blissful experience no matter how new anyone is to meditation. And if you need a sleep story, this one can help a long way. Let's try.

And following on from the previous episode about resolving internal conflict, conflict surfaces when there is some judgement. Perhaps the judgements that lead to negativity. So in today's session, we will try to note these as a matter of fact without really judging because they are merely our thoughts linked to the past experiences we have. Noting is a good practice because it takes us away from reaction into observation. Enjoy~!

Following on from the previous chapter about being kind to our thoughts, there is likely some things that surface to our minds which gives us discomfort, that brings out perhaps sadness or pain.  Often in society these days we are taught to push them away, suppress them or ignore them.  I have learnt through my journey is that once I just sit next to these thoughts, feelings or emotions, just for a small moment, they too dissipate slowly. It was the fear of being with them that held me back.  I learnt to be just a little braver with that little step gave me a huge leap of courage and calmness.  Let's try.

Just like a puppy, our minds love to go astray. To wonder and constantly move without stopping. In this ever-changing environment our mind will keep constantly react, respond and repeat to external an internal dialogue just to keep up with the resilience.  Sometimes it gets overwhelming and hence our minds do need a break.  As well as a break, we do also need to be kind to our minds. It is natural for it to constant flow with thoughts, emotions and feelings.  Let's explore this kindness as well as resting our mind with today's session.

There we have! End of Season 4, but I found that quite enjoyable with personalised background music.  The theme continues to Season 5 where we continue with background sounds (subtle, yet effective) and maybe moving into more Yoga Nidra-ish theme. We will take a pause through the holiday season and will be back in the new year. Season greetings, and Happy 2022! Little message from me before we head off for a break.

A mindful moment with Tara Brach. I met her through my calm app and found her sessions captivating. Her background is that she is the founder of Insight Meditation community of washington, and wrote books such as radical acceptance, true refuge and radical compassion. One of the most popular mindfulness teacher in the USA.  Her cues lands and there is nothing to aim for but to just be present where we are and being mindful to the presence. Let's explore.

I have always loved the beach when I was little, since I grew up in a tropical climate country.  Those days when my family would take trips to the island had been special memories to me right up to now.  This episode takes you on a journey into visualising ourselves at a beach, and so it may be only suited to those who have been there. Even then, the exercise would benefit all as it is a journey to enhance all 5 senses when entering a space of nature.  Go ahead and explore.