Episode 79 (Part 1 in the Compassion series) - I hope I don’t need to work very hard to convince you that compassion is a desirable thing. Compassion causes you to treat others with respect and help them when they’re in distress. Compassion ma

5 minute guided meditation on the breath

Feb 27th, 2019 5m

Episode 75 - Have you taken an unplanned break in your meditation routine? Are you looking to get back on track? Here’s how to go about it successfully.

Cultivating ease

Feb 20th, 2019 11m 59s

Episode 74 - Sometimes, meditation feels like a struggle, but the points where we feel challenged are typically the best opportunities for growth in our practice. I know, if I’m feeling restless, bored, upset, frustrated… there’s something I n

Guided reflection for a busy mind

Feb 13th, 2019 10m

Episode 73 - When you notice a thought arising during meditation, you are coached to let go of that thought and return your attention to the breath. But, this is easier said than done, especially on days when your mind is very active. I have a

Back to Basics

Feb 6th, 2019 10m

Episode 72 - I have a feeling that some will look at today’s episode title and scoff. They’ll think, “I already know how to meditate.” I hope you’ll give this episode just a little time, though. I believe it’s worthwhile to review basics now a

Meditating with intent

Jan 23rd, 2019 12m

Episode 70 - At the end of some of my guided meditations, I coax you to set an intention to take your mindful state of mind with you as you move from the meditation into the rest of your day. But, why bother? Because setting an intention helps

Clouds of thought

Jan 16th, 2019 10m

Episode 69 - When we set goals, we often look ahead to the finish line. We determine what we want to achieve and give ourselves a deadline by which we should achieve it. For example, your goal might be, “I want to establish a meditation habit

Guided visualization for success

Jan 9th, 2019 4m 39s

Episode 68 - We’ve talked about how to improve willpower, how to create a habit and apply flexibility when troubleshooting your habit-building plan. But, we’re not done yet. I firmly believe, if you’re meditation goal matters, you should use e

Guided Sitting Meditation

Dec 26th, 2018 4m 58s

Episode 66 - In last week’s episode, I gave you some tips for boosting your willpower so you could reach your meditation goal, or any self-improvement goal for that matter. Today, I want to describe a method that takes willpower out of the equ

Meditation on the circle of breath

Dec 19th, 2018 5m 2s

Episode 65 - It’s time to begin crafting your new year’s resolutions. Or, maybe you don’t ever make them. Today’s episode, however, is not specifically about new year’s resolutions. It’s about reaching your self-improvement goals at any time of

An 10-minute guided relaxation for better sleep

Dec 12th, 2018 10m 11s

Episode 64 - Do you ever have trouble sleeping? Do you find yourself lying in bed with thoughts of the day churning in your mind? A mindful evening routine can help calm your mind and improve your sleep quality.

A short morning meditation

Dec 5th, 2018 5m

Episode 63 - If you’re like me, the minute you force yourself out of bed your mind begins to race with thoughts about the day. Not just any thoughts. My mind goes right into problem-solving mode, imagining all the things that will come up to ch

Meditation for a busy mind

Nov 14th, 2018 10m 1s

Episode 60 (Part 1 of the Meditation Misconceptions series) - Monkey mind is a common metaphor for the wildly busy thoughts we sometimes experience during meditation. If your meditation practice is still young, you may find yourself struggling

The circle of breath

Nov 9th, 2018 12m

Episode 59 - I have a friend who loved to slip into daydreams while meditating. She told her meditation teacher that she noticed she was being distracted by daydreams, but chose to keep daydreaming because it was so pleasant. The teacher said t

Explore reactions to positive events

Oct 31st, 2018 9m 59s

Episode 58 (Part 3 of the Acceptance series) - My husband and I spend a lot of time in Canadian Rocky Mountains. He’s an amature wildlife photographer (you’ve seen some of his photos on Mindful15.com). People who see his pics often ask “How do

Meditation for Troubled Times

Oct 24th, 2018 10m 2s

Episode 57 (Part 2 of the Acceptance series) - The UN Intergovernmental Panel on Climate Change recently released a report recommending an attempt to limit warming to 1.5℃ instead of the previously recommended 2℃. The mainstream media have pr

Guided meditation on sitting with doubt

Oct 5th, 2018 9m 38s

Episode 54 - Am I doing this right? I don’t think I’m capable of meditating. I can’t calm my mind. Maybe this isn’t worth the effort -- It’s natural for beginners to have some doubts about their meditation practice. Even seasoned meditators can

10 Minute Sitting Meditation

Sep 19th, 2018 10m 2s

Episode 52 - Establishing a steady meditation habit is often the most challenging part of meditation. Until the habit is well established, it’s common to experience days when you just don’t feel like meditating. Today I’m going to give you simp

Meditation lying down

Sep 5th, 2018 9m 54s

Episode 50 - Today I want to answer a question about meditation posture submitted by one of our biggest supporters, Brendan.

Guided meditation for balance

Aug 29th, 2018 12m

Episode 49 - So, it’s not like I go around broadcasting to one and all that I’m a meditation teacher, but whenever the topic comes up in conversation, there’s a good chance that someone will say to me, “yeah, I should meditate, but [insert excu

Meditation for when you’re feeling restless

Aug 21st, 2018 12m

Episode 48 - When was the last time you went a full day without checking email, texts, or social media? Can’t remember such a day? How ‘bout an hour? When was the last time you went a full hour without accessing your digital devices? Is that ev

Guided nature walk

Aug 14th, 2018 9m 54s

Episode 47 - When we were first married, my husband and I went camping, because it was the only holiday we could afford. Now, we camp because spending time outdoors is relaxing and refreshing. Our recent camping trip in the fabulous Canadian Ro

Guided sitting meditation

Aug 8th, 2018 4m 56s

Episode 46 (Part 3 of the Retreat! series) - This is the final episode in our Retreat series. Two weeks ago, I explained what goes on at meditation retreats and showed you how to find one. [Find this at mindful15.com/retreat] Last week, I shar

Guided sitting meditation

Aug 1st, 2018 5m

Episode 45 (Part 2 of the Retreat! series) - Last week, I tried to convince you to try a mindfulness retreat. I described what happens on retreat and provided resources for locating them. I know, however, that retreats may sound intimidating fo

Guided breath meditation

Jul 25th, 2018 5m

Episode 44 (Part 1 of the Retreat! series) - Vacation time is a perfect time to deepen your mindfulness practice. When you’re moving at a slower pace and perhaps have a little more time on your hands, you might choose to add a second meditation