Episódios
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This recording is certainly a break from most of the noise that goes on during the day! When the wind isn't blowing, it's completely silent - somehow pressing down on your ears even more heavily than sound would.
Take a 10 minute vacation from the sounds outside with a little bit of desert quiet.
Check it out on Rumble and YouTube!
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If you've ever settled in to prune an especially important or lovely plant, then you probably know the joyously powerful sense of awareness this has brought. It can certainly be easier at times to bring your awareness to a plant than to the mindless mindfulness of deep meditation.
Today we'll be engaging three of the senses, all centered around whatever plant catches your attention. Starting with vision, one of the easiest senses to engage in nature, you'll be guided to look over every aspect of whatever is growing before you. Smell too, which floats on the wind and air that both your and the plant are sharing. Texture is just as important, to get a sense of the plant's physicality.
Please to do not breathe in or touch plants that might cause an allergic reaction or other issues. I wouldn't touch a poison ivy - but they're probably fine to look at!
This guided practice can be performed indoors or outdoors equally well. I recommend trying both if you have the time and weather to do so.
For more information on other mindfulness practices or to learn more about the green nature around us, check out my website at www.mindfulfoliage.com. If you just want to look at pretty pictures of plants, swing by my instagram @mindfulfoliage. For exclusive content or to support the show, find me on patreon.
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The outside world is always putting on a music show. The unique combination of wind, water, rustling plants, and moving critters provides a cacophony of sound to keep you right in the here and now. It's impossible to predict (and difficult to record!), and sometimes the best thing to do is sit back and listen. Being present for all these wonderful sounds can deepen our connection to nature. And, added benefit, mindful listening is a practice we can benefit from at nearly any time.
I highly encourage you to go outside and find a comfortable place to sit or lay down. Even if it's not in the heart of the woods or adjacent a burbling stream, I'm sure there's a tree rustling or a bird calling somewhere nearby. If the outdoors are a little far away, listening to the sounds happening outside your building, inside it, and in the same room are useful alternatives.
For more information on other mindfulness practices or to learn more about the green nature around us, check out my website at www.mindfulfoliage.com. If you just want to look at pretty pictures of plants, swing by my instagram @mindfulfoliage. For exclusive content or to support the show, find me on patreon.
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Today's guided meditation is a routine that I employ pretty often. This session includes three easy practices:
Resonant Breathing, where you'll breathe at a pace that resonates with the overall cycle of the body. This activates the parasympathetic nervous system while generally just helping your mind and body calm down. Bhramari (humming bee breath), which resonates the head and buzzes all the thoughts away. Plus, it's just such a relaxation sensation! Body Scan, starting with the right hand. I'll go through each part of the body at a steady pace; all you need to do is be aware of that part.This combination of practices is easy to work into other meditation routines or expand into a longer session.
The guided portion begins at 1:50. The introduction prior to that explains how each of the steps will go - recommended if you've never tries humming bee breath!
For more information on other mindfulness practices or to learn more about the green nature around us, check out my website at www.mindfulfoliage.com. If you just want to look at pretty pictures of plants, swing by my instagram @mindfulfoliage. For exclusive content or to support the show, find me on patreon.
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One of my favorite practices is simply sitting still and listening to nature. There's always something going on out there - nature is always making music through the plants, animals, wind, water, and earth. Being present for all these wonderful sounds can deepen our connection to nature. And, added benefit, mindful listening is a practice we can benefit from at nearly any time.
I highly encourage you to go outside and find a comfortable place to sit or lay down. Even if it's not in the heart of the woods or adjacent a burbling stream, I'm sure there's a tree rustling or a bird calling somewhere nearby. If the outdoors are a little far away, listening to the sounds happening outside your building, inside it, and in the same room are useful alternatives.
The guided portion begins at 1:10. The goal is to keep your awareness on the sounds happening around you. To make this easier, try to practice this with only one earbud in, or by playing it off the phone speakers. Give your ears the chance to hear the music.
For more information on other mindfulness practices or to learn more about the green nature around us, check out my website at www.mindfulfoliage.com. If you just want to look at pretty pictures of plants, swing by my instagram @mindfulfoliage. For exclusive content or to support the show, find me on patreon.
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Square breathing is a pranayama that flows exactly how it sounds. Inhale for 4 counts, hold for 4, exhale for 4, then hold for 4 more. This even pace is astoundingly powerful at calming the body and mind together. The long holds stimulate the parasympathetic nervous system, balancing it against an overactive sympathetic (fight or flight) nervous system.
Try to breathe deep into the lungs. Use your diaphragm, and focus on the feeling of your belly expanding and contracting with each breath. If you're not yet used to breathing with your diaphragm, then it may be easier to practice laying down.
The guided portion begins at 1:28. You can practice square breathing anywhere you can practice regular breath! Once you become accustomed to the rhythm, try changing the pace to be a little longer or slower, or just breathe evenly at whatever pace feels right for the moment. I highly encourage you to practice square breathing whenever you have a few spare moments and a desire to relax.
For more information on other mindfulness practices or to learn more about the green nature around us, check out my website at www.mindfulfoliage.com. If you just want to look at pretty pictures of plants, swing by my instagram @mindfulfoliage. For exclusive content or to support the show, find me on patreon.
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When thoughts get a little too intrusive or it seems impossible to clear your head, sometimes simply making some noise can drown out the events going on in your mind. For this follow-along meditation, we'll be chanting Om for a few minutes. If you'd like to continue after the podcast is over, I highly encourage it!
The chanting portion begins at 4:25. The segment beforehand is an introduction and time to settle in.
Om (Aum) is a combination of three sounds, made without the tongue in use:
"Ah" - with the mouth fully open. This sound vibrates the chakras lower in your body. "Ooo" - with the mouth partially open. This sound travels higher up the body, up toward the throat. "Mm" - with the mouth fully closed. This sound reaches all the way up to the crown chakra!These three sounds (and the silence between them) are the basic sounds of the universe. They combine together, are mixed up with the tongue, and come out as the words and sentences and speech we use. By chanting them, we resonate with them, and the sounds to unlock stuck points in the body and spirit.
For more information on other mindfulness practices or to learn more about the green nature around us, check out my website at www.mindfulfoliage.com. If you just want to look at pretty pictures of plants, swing by my instagram @mindfulfoliage. For exclusive content or to support the show, find me on patreon.
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Today I'm back at my favorite canyon for mindful listening. This is an invitation to listen to nature at three distances - far away, middle distance, and right near by. Take in the music of nature all around you, and experience it as if it's your first time.
I'd like to apologize in advance for any poor audio. I'm still figuring out how best to record outdoors and in the wind. Any advice would be greatly appreciated - please reach out by instagram or email ([email protected]), or through the contact page on the site.
For more information on other mindfulness practices and being mindful around nature, please check out the articles on my site, mindfulfoliage.com. If you want to take a gander at nature indoors and out, please check out my instagram, @mindfulfoliage.
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This episode is a sound to lose your thoughts to - waves crashing on a rocky beach. I apologize for any audio quality issues, as I'm still learning about audio equipment and how to handle wind outdoors. If you have any suggestions, don't hesitate to send me an email at [email protected]
This was recorded along the beach at one of my favorite sit spots, outside the mouth of a canyon. Dried kelp marks the high tide line, and there I sat.
I hope you find these sounds as soothing as they are in person.
For more information on other mindfulness practices and being mindful around nature, please check out the articles on my site, mindfulfoliage.com. If you want to take a gander at nature indoors and out, please check out my instagram, @mindfulfoliage.
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A medicine bowl, also known as a singing bowl or brass bowl, is a happy little round piece of resonance. I enjoy playing and listening to singing bowls as a part of my practice, and I hope you do too. The sounds are soothing and just a little hypnotic, and provide a great way to gently move into a mindful state. They can resonate with the energies of your body, opening up stuck paths.
This is a relatively short piece. I hope it provides you a few minutes of calmness in what might otherwise be a hectic day.
For more information on other mindfulness practices and being mindful around nature, please check out the articles on my site, mindfulfoliage.com. If you want to take a gander at nature indoors and out, please check out my instagram, @mindfulfoliage.
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Sometimes it's nice to relax and be present in the moment. No plans, no memories, no worries or thoughts. Instead, just let your mind be aware of events happening in the here and now. For today's practice, we start with the breath.
Square breathing is a rhythm of breath where all parts are even. 4 seconds inhaling, 4 holding, 4 seconds exhaling, 4 holding. This can connect you deeply with your nervous system and help bring balance to your sympathetic and parasympathetic nervous systems.
Following this, we set our awareness to listening. A skill useful in daily life as much as in mindfulness, listening involved directing your awareness to particular sounds happening right now. You connect with the present moment through the sounds happening far away, closer, and then very close to you.
I hope you find this practice to be relaxing and centering, and an easy break from a stressful day.
For more information on other mindfulness practices and being mindful around nature, please check out the articles on my site, mindfulfoliage.com. If you want to take a gander at nature indoors and out, please check out my instagram, @mindfulfoliage.
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Hello everyone!
Daily mindfulness practice is one of the best ways to keep your mind and heart in balance (not to mention the many benefits for the brain and body!). Most days, I enjoy starting my practice with the same routine, to get centered and present in the moment.
To start, a round of resonant breathing. This is breathing to a rhythm of: inhale for 5 seconds, pause, exhale for 5 seconds, pause. This particular pace of diaphragmatic breathing can activate the vagus nerve while bringing balance to the sympathetic and parasympathetic nervous system. It's also a wonderful way to explore your breathing, keeping your awareness engaged on the relaxation growing in your body.
Next up is a round of Bhramari, humming bee breath. It creates a wonderful resonance in the throat and head, pushing errant thoughts away while freeing up your voice. It helps you connect with the feeling and resonance of sound itself.
Then a steady body scan, piece by piece. Starting with the right thumb and moving across every part, this is a chance to connect with your body through the application of your awareness.
Then a final round of Bhramari to relax the mind even further.
I hope this is a practice you can enjoy implementing daily as well!
For more information on other mindfulness practices and being mindful around nature, please check out the articles on my site, mindfulfoliage.com. If you want to take a gander at nature indoors and out, please check out my instagram, @mindfulfoliage.
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A medicine bowl, also known as a singing bowl or brass bowl, is a happy little round piece of resonance. I enjoy playing and listening to singing bowls as a part of my practice, and I hope you do too. The sounds are soothing and just a little hypnotic, and provide a great way to gently move into a mindful state. They can resonate with the energies of your body, opening up stuck paths.
This is a relatively short piece. I hope it provides you a few minutes of calmness in what might otherwise be a hectic day.
For more information on other mindfulness practices and being mindful around nature, please check out the articles on my site, mindfulfoliage.com. If you want to take a gander at nature indoors and out, please check out my instagram, @mindfulfoliage.
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Yoga Nidra is a guided yogic sleep. Unlike normal sleep where your dreams happen in an uncontrolled manner, Yoga Nidra allows you to control your dreaming state.
This will be a journey with ten stages. We’ll start with some deep relaxation, bringing you out of the world and into yourself. Then, you’ll state your sankalpa - a statement of resolve, your intent for today’s meditation. Personally, I’ll be using, “I am peace.” Settling in deeper, you’ll move your awareness throughout the body, taking in each and every part. You’ll become familiar with how the earth is supporting your body, and where your body sits in the room. Then, a return to the breath, the foundation of a strong practice. With the body calm and the mind quiet, you’ll move through pure sensations - heat, cold, weight. With your senses quiet, it’ll be time to step into the realm of pure emotion, and of visualizing the thoughts and feelings that might still be sparking up inside you. When the body, breath, mind, and heart are calm, you’ll step into your subconscious. You’ll have the opportunity to remind yourself, through your sankalpa, of who you really are.
Then it’s time to return to the world as a calm, centered being.
For more information on other mindfulness practices and how to be mindful around nature, please check out the articles on my site, mindfulfoliage.com. If you want to take a gander at nature indoors and out, please check out my instagram, @mindfulfoliage.
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This breathing practice comes with a rather unique sensation - buzzing like a bee. This yogic breathing practice can bring instant calm, soothing your mind especially well. This practice quite literally sets your brain abuzz. If you’ve got an active mind that feels too busy for meditation, this can drone out those thoughts.
Like other pranayama, Humming Bee Breath activates the autonomic nervous system. It encourages your body to find balance. In today’s world of a myriad little stresses, the sympathetic nervous system (fight or flight) is often left activated far more than the parasympathetic (rest and digest). This practice on its own stimulates the vagus nerve and brings balance to the ANS. If you lengthen the exhalation relative to the inhalation, it also activates the parasympathetic nervous system deeply.
If you’re feeling particularly stressed, just remember to breathe out slowly!
For more information on other pranayama and how to be mindful around nature, please check out the articles on my site, mindfulfoliage.com. If you want to take a gander at nature indoors and out, please check out my instagram, @mindfulfoliage.
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Today's guided meditation is a nice and slow-paced round of listening. Rather than have you go outdoors like I normally recommend, this is listening to what's around where you normally are. If you've been stuck at home for a while, you might be looking for any way to get outside the moment. In this session, we delve right back in to the here and now.
At the start, I'll also guide you through a few minutes of resonant breathing. This pranayama gets your system in balance, and resonating with itself. This is a diaphragmatic breathing exercise that activates your parasympathetic nervous system and your vagus nerve. Resonant breathing is also known as coherent breathing - and can consciously boost your Heart Rate Variability (HRV).
For more information on Resonant Breathing and how to personalize the pace to maximize your HRV, please check out the article on my site, mindfulfoliage.com. If you want to see the schedule for weekly live guided meditations, please check out my instagram, @mindfulfoliage.
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Today's episode is a pretty short walkthrough of Simhasana, Lion's Breath. Get ready to wake up!
Simhasana pranayama is a great way to let out some noise. Simhasana’s story draws from an old fable, in which Vishnu appears in the form “Narasimha” (half lion, half man) and is generally quite fierce in vanquishing a demon.
That same ferocity, minus the demon, works here on your throat and face. This is an energizing practice, releasing tension in your throat and letting your voice work free. You embody the essence of a leaping, roaring, half-lion god in stirring the energies of your breath. Simhasana is a great breath to apply when you’re feeling angry or anxious, or when you haven’t been expressing yourself in the right way.
For more information on other pranayama and how to be mindful around nature, please check out the articles on my site, mindfulfoliage.com. If you want to see the schedule for weekly live guided meditations, please check out my instagram, @mindfulfoliage.
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Sitali Pranayama can help lower your body temperature and relax your thoughts. It has an overall calming effect on the nervous system, reducing anxiety and agitation. It helps improve focus and reduce high blood pressure. According to some, it cultivates a love of solitude – but that may be because you’re sticking your tongue out like a taco.
For those of us in SoCal with the pending heatwaves and wildfire season, this breath is a must-have. It brings cooling, moistened air into your lungs as needed. It brings down a pitta imbalance, which can build during the summer months.
For more information on other Pranayama and how to be mindful around nature, please check out the articles on my site, mindfulfoliage.com. If you want to see the schedule for weekly live guided meditations, please check out my instagram, @mindfulfoliage.
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(Guided portion begins at 7:15)
Resonant breathing is a uniquely-paced breathing exercise. Rather than settling into a timeless rhythm or counting numbers, you’ll be sticking to a set number of complete breaths per minute. In this case, 5. At a pace of 5 full breaths per minute, each breath is allotted 12 seconds. This means you’ll inhale for 5 seconds, pause for one, exhale for 5 seconds, then pause again.
Resonant breathing, also known as coherent breathing, has been shown to maximize your heart rate variability (HRV) and stimulate your vagus nerve.
Please try your best to breathe with your diaphragm. The more effective your breath is, the more effective your practice will be. Try to be mindful and aware during each breath. Allow your senses to center on your breathing, and then expand to take in your whole body.
For more information on Resonant Breathing and how to personalize the pace to maximize your HRV, please check out the article on my site, mindfulfoliage.com. If you want to see the schedule for weekly live guided meditations, please check out my instagram, @mindfulfoliage.
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Diaphragmatic breathing is the foundation for many other breathing exercises.
On a purely physical level, this breathing exercise works the muscles responsible for breathing. And like fixing your posture, becoming familiar with this style of breathing can help fix poor breath practices. It trains your diaphragm to be responsible for the effort of breathing, unlike untrained breathing which can use the muscles of your chest, ribs, and back.
Breathing with your diaphragm can make each breath a little easier and more effective. It can aid you in sinking deeper into focus and concentration as you meditate, or bring you energy as you breathe deeply in the moment. How you apply it is up to you!
If you enjoy meditation and nature, please be sure to take a peek at my website, MindfulFoliage.com. Or, if you just want the photos, check out my Instagram, @mindfulfoliage.
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