20240319 - The Space Of Awareness
The most important thing is not what happens, but how you relate to what happens and your capacity to choice your response. This is freedom.
Mar 19, 2024•23 min
Stilla Meditation
This podcast is full of live meditations. They are recorded in the context of colleagues sitting down to meditate once a week in the office of their IT-company to rest and recharge, gain more clarity and develop understanding and empathy for themselves and others. I hope they can be of similar support for you!
I take inspiration from mindfulness, modern psychology and a deep understanding of human nature and how it relates to consciousness.
I post more or less every week. Thank you for listening!
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Episodes
20240312 - Practise Focus
Release your shoulders, drop that jaw, eyebrows soften, open heart, say it loudly, “Jag är bra” eeey macarena
Mar 12, 2024•22 min
20240305 - Thank You Body
Yesterday’s the past, tomorrow’s the future, but today is a gift. That’s why it’s called the present. - Bil Keane Why is it a gift? The present moment, the hear and now, is the only place that can hold beauty, laughter, happiness, love, compassion, fulfilment and connection. They can never be felt in the past or in the future, only here and now. By practising again and again “waking up” from our thoughts to what is here and now we invite those beautiful aspects of life to be part of our journey....
Mar 05, 2024•23 min
20240227 - The Sky Of Awareness
Mindfulness has been linked to several health benefits! Stress reduction Mindfulness techniques can help individuals manage stress by fostering present-moment awareness and non-judgmental acceptance of thoughts and feelings. Improved mental health Regular mindfulness practice has been associated with reduced symptoms of anxiety, depression, and other mood disorders. It can enhance emotional regulation and resilience. Better sleep quality Mindfulness practices have been shown to improve sleep qua...
Feb 27, 2024•20 min
20240220 - Meditation For Stress
Work-life balance is an important part of our mental health and mindfulness can be a helpful skill to improve it. How? Recognise signs of burnout Mindfulness practices help individuals become more aware of their thoughts, emotions, and bodily sensations. This heightened awareness allows them to recognise signs of stress, burnout, or imbalance in their lives, enabling them to take proactive steps to address these issues. Manage stress Mindfulness techniques such as meditation, deep breathing, and...
Feb 20, 2024•21 min
20240214 - Senses And Breathing
Mindfulness is a useful tool for improving emotional regulation. Mindfulness practices help individuals become more aware of their thoughts, feelings, bodily sensations, and impulses in the present moment. This heightened self-awareness allows individuals to recognize their emotions as they arise, without judgment or reaction. Rather than trying to suppress or avoid difficult emotions, mindfulness encourages acceptance of them as natural parts of the human experience. By acknowledging and accept...
Feb 14, 2024•21 min
20240206 - Recieve And Let Go
Mindfulness can help improve all kind of relationships in several different ways. It can help communication by increasing our capacity to listen. By being less reactive to our triggers it is easier to stay connected with our friend, colleague, children or parter in conflicts. Mindfulness cultivates empathy and compassion towards yourself and others. When you are more empathetic, you are better able to understand your partner's perspective and respond with kindness and support. Mindfulness teache...
Feb 06, 2024•21 min
20240130 - Patience
Mindfulness makes you better at decision making. Some examples! Mindfulness practice helps you stay more present with the task at hand which naturally leads to more informed and thoughtful decisions. When you are more present with what you are doing you are more likely to earlier identify decisions that needs to be made, which prevents procrastination or impulsive reactions. Practising mindfulness helps you avoid sunk cost bias which leads to more rational decision making. As we have talked abou...
Jan 30, 2024•20 min
20240123 - Fundamental Breathing Practise
Mindfulness enhances creative thinking. Increased Presence Mindfulness encourages being fully present in the current moment. When you are fully engaged in the task at hand, you are more likely to notice details, think more deeply, and generate creative ideas. Breaking mental patterns Mindfulness practices can disrupt habitual thought patterns. By breaking free from automatic thinking, you create the opportunity for new connections and ideas to emerge. Embracing Uncertainty Mindfulness encourages...
Jan 23, 2024•20 min
20240117 - Body And Space
Mindfulness can help you improve your productivity. The very nature of mindfulness practice is to focus on one thing for an extended period of time, such as the breath, a mantra or an object. By doing so you exercise your “concentration muscle” and will be able to keep your attention on what you want to focus on for a longer period of time. Practicing our mind to be less reactive to outer stimuli helps us to be less distracted by inner and outer noice. It becomes easier to let things be as they ...
Jan 17, 2024•20 min
20240110 - Follow The Breath
Stress can be both a positive and a negative factor when it comes to our productivity and enjoyment of work. It can help us with motivation and focus, but it can also overwhelm and poor decision making. Mindfulness can help us find the balance! The stress spiral. The mind affects the body and the body affects the mind. When we think stressful thoughts the body will respond by tensing up. When the body is tensing up it sends a stress signal to our mind which leads to more stressful thoughts and n...
Jan 10, 2024•23 min
20240103 - I Am Here Bubble
Take a moment to just stop and listen to the vibration of the world that permeates everything. It’s all around you. You are swimming in this vibration. It’s the vibration of reality, of what is actually happening Now. It exists before any ideas about the future or the past. Just listen. It includes everything. Every little sound, every movement big or small. And it includes you. When you listen, do it with your whole being, like a tuning fork picking up the vibrations from all around. Harmonisin...
Jan 03, 2024•19 min
20231220 - Gratitude
From the bottom of my heart I wish for you to be all of yourself. To hold every insecurity in the warm embrace of your compassion. To let your playful too-much-ness shine through To listen to your anger and let it show you where your outlines are To know that everything that you are looking for is already inside you, like diamonds waiting patiently for you to find them To stop giving your power away to please others or to avoid making them feel uncomfortable You are a magnificent being, trying t...
Dec 20, 2023•23 min
20231213 - Accepting Silence
Stop protecting yourself from yourself. Surrender to what is real for you in this moment, no matter what it is. Don’t resist it, be true and be free. I’ll start. I found this moment almost unbearable, it’s so boring and in lack of distraction. I want the distraction because if I stay here I need to feel all of the anxiety of writing this piece. Feel all of the pressure from my mind to be clever and wise and enlightened and original and drown in the fear that I am not. I feel the pressure to be s...
Dec 13, 2023•21 min
20231206 - Surrounded By Breath
The whole thing is really quite simple. ‘No’ is suffering, ‘Yes’ is bliss. Not easy, but simple. Something happens when we find a ‘Yes’ to our experience in the moment. A relaxation in the middle of everything. What was stuck and stagnant can begin to flow. Sorrow can deepen and reveal the love inside. Anger can transform to strength. Pain can touch and be touched by our Being and show us what it is really about. Our ‘Yes’ helps us to let go of what we need to let go of. We become clear like whe...
Dec 06, 2023•23 min
20231129 - Awareness Touching The Body
I invite you to stop what you are doing, close your eyes and take five slow deep breaths. With every breath let the world slow down a little more. Notice the impact on your mind and body.
Nov 29, 2023•23 min
20231122 - Receiving And Letting Go With The Breath
“We don’t see the world as it is, we see it as we are”? - Anaïs Nin Let’s talk about psychological projection. In order to protect ourself from the discomfort of facing parts of ourselves that we have hidden away we project those traits, feelings, thoughts unto others and judge them for it. Let’s say I’m a bit self-absorbed and arrogant and those traits were very forbidden when I grew up. It will then be difficult for me to recognise, own and take responsibility for those traits because it will ...
Nov 22, 2023•21 min
20231115 - Mindful Focus
I was inspired by a conversation yesterday to write something about Nonviolent Communication. So here goes. Nonviolent Communication is a communication framework and awareness tool, created by Marshall Rosenberg. It fosters empathic communication and compassion. It is based on the belief that we, in our nature, are compassionate beings, built to connect and to enjoy giving and receiving. Rosenberg postulates that much of the language we are using disconnects us from our compassionate nature. He ...
Nov 15, 2023•20 min
20231108 - Body Scan
Lately I've been thinking a lot about accountability and taking ownership of my own bulls**t. As humans we tend to blame the world for our own shortcomings. We blame others for the things that are wrong in our lives and make ourselves the victim of our circumstances. It might be our partner, our boss, our job, the government, our own mind, our parents, our conditioning, or a million other things. It might feel nice in the moment. "It wasn't my fault, I'm not responsible." But it takes away our p...
Nov 08, 2023•25 min
20231101 - You Are Life
Our attention can be so pure, so innocent. It once was. As children we met the world without any judgements or opinions. Without the filter of analysis, knowing and controlling. What if I don’t hold my attention back? What if I give my full attention to what is happening now? What if I stop hiding behind the wall of blasé? The ego can be so arrogant to reality, thinking it already knows. But it doesn’t, it can never really know. So we need to return to that innocent attention and to give it gene...
Nov 01, 2023•21 min
20231025 - Pointed Focus
In mindfulness meditation we take an attitude based in the seven pillars of mindfulness as introduced by Jon Kabat-Zinn, the creator of Mindfulness-Based Stress Reduction (MBSR). In doing so we also practise taking the same attitude towards the rest of our life. Non-Judging: Mindfulness involves observing your thoughts and experiences without judgment. This pillar encourages you to become aware of your judgments and learn to let them go. Patience: Patience is the ability to accept things as they...
Oct 25, 2023•22 min
20231018 - Sitting With The Body
When we feel afraid or stressed we tend to move up into our head and lose touch with reality. Our mind become threat focused and go into negative thought patterns such as rumination and catastrophizing. Time tends to feel like a very scarce resource and everything needs to happen now! We tend to prioritise the wrong things because everything seems equally important. I’m sure you recognise stressing a lot over something that seemed like you would never be able to finish with “everything else that...
Oct 18, 2023•20 min
20231011 - Can I Say Yes To This
This poem was shared with me during the week and I wanted to pass it on to you The Laughing Heart by Charles Bukowski your life is your life don’t let it be clubbed into dank submission. be on the watch. there are ways out. there is light somewhere. it may not be much light but it beats the darkness. be on the watch. the gods will offer you chances. know them. take them. you can’t beat death but you can beat death in life, sometimes. and the more often you learn to do it, the more light there wi...
Oct 11, 2023•25 min
20231004 - I Am
We talk a lot about presence. We believe that meditation or yoga or other kinds of practises will make us more present, which they will. But what do we mean by that? What is presence? When we take attendance we ask “Is so-and-so present?”, and we say “yes” because our physical body is in the room. This is one level of presence. A deeper form of presence would be to be present with something or someone. For example we can be present with someone that is sharing something that is important to them...
Oct 04, 2023•25 min
20230927 - Playing With Sight
I want to share this little paragraph from one of my favorite texts. It’s from the non-duality teacher Fred Davis. ”You think you’re the human being reading these words. You’re not. Well, you actually are that human also, but you’re not that person exclusively. You’re the awareness that’s reading these words through that human being. The human is not reading the words; you are. The human is a reading tool for you, just as reading glasses are a tool for the human. Reading glasses never mistake th...
Sep 27, 2023•23 min
20230920 - Labelling
When thinking about what to write here I asked myself what I needed to be reminded of myself. The answer I got was the song "Sit around the fire" by John Hopkins, Ram Dass and East Forest. It's a beautiful listening that I recommend a lot. Ram Dass speaks about true nature and the beauty of Being. "Quite the mind, open the heart" - Ram Dass I find myself softening and resonating with what he says. There is a movement in my heart of remembrance. It's a bit frightening, but mostly relaxing. How do...
Sep 20, 2023•21 min
20230913 - Relaxing Body Scan
Some tips and tricks on how to deal with the inner critic, that voice inside that criticise us and makes us feel bad. Step one - Recognise that it is here Feelings of shame and guilt are good clues that it would be useful to take a closer look at what is going on inside. Listen to what the message is behind the feelings, often we only feel the emotion and don’t “hear” the voice until we start listening. What does it say? What is the message? Step two - Dis-identify We are often so identified wit...
Sep 13, 2023•23 min
20230906 - Loving Kindness
The last few days I've been focusing my meditation on "metta", also known as loving kindness. There are many ways to practise this. Previously in this group we have used a kind of mantra that we direct to ourselves and others, for example "May I be safe. May I be happy. May I be free of suffering." After a few days of practising this meditation I notice that I have more kindness to give myself, and as a consequence also to others, and there is more enjoyment in the things I do because my self ta...
Sep 06, 2023•20 min
20230830 - Follow The Breath
“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” - Viktor Frankl Viktor Frankl was a psychologist, holocaust survivor and the author of the classic book "Man's search for meaning". By getting to know and growing this space in between stimulus and response we increase our freedom and for me that is one of the most significant benefits of meditation. By noticing what is happening in and around us w...
Aug 30, 2023•21 min
20230630 - Breathing Anchor Dont Believe All Your Thoughts
When the Swedish munk Björn Natthiko Lindeblad was asked what was the most important thing he learned from his 16 years as munk he said "I no longer believe everything I think".
Jun 30, 2023•21 min
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