Navigate Meditation

courses, classes and 1:1 coaching, helping people find their way towards a daily practice

Operating as usual

14/07/2021

'Meditation is the process of getting to know your own mind'
said Sogyal Rinpoche :)

Meditation if often seen as another thing to 'achieve' or get better at. But this just adds another pressure!

I focus on curiosity not change.

I encourage people to start this inquisitiveness by leading them in some relaxation techniques and just travelling around your mind and body, seeing how they feel in the moment. And trying to accept where you are.

After some years of practice I am better (always a work in progress!) at taking a more detached, objective look at my mind in the moment. Then applying little techniques throughout the day to help me feel more balanced.

www.navigatemeditation.com

'Meditation is the process of getting to know your own mind'
said Sogyal Rinpoche :)

Meditation if often seen as another thing to 'achieve' or get better at. But this just adds another pressure!

I focus on curiosity not change.

I encourage people to start this inquisitiveness by leading them in some relaxation techniques and just travelling around your mind and body, seeing how they feel in the moment. And trying to accept where you are.

After some years of practice I am better (always a work in progress!) at taking a more detached, objective look at my mind in the moment. Then applying little techniques throughout the day to help me feel more balanced.

www.navigatemeditation.com

09/07/2021

"In every walk with nature, one receives far more than he seeks" John Muir

Last month I moved to the West Coast. To develop my practice, be close to family and to soak up some of Scotland's best.

Meditation encourages us to leave behind the busyness of the day and engage yourself in the natural world. Your body, your senses, nature.

Found a good spot to sit and be quiet the other day :)

Looking forward to sharing some more with you......

"In every walk with nature, one receives far more than he seeks" John Muir

Last month I moved to the West Coast. To develop my practice, be close to family and to soak up some of Scotland's best.

Meditation encourages us to leave behind the busyness of the day and engage yourself in the natural world. Your body, your senses, nature.

Found a good spot to sit and be quiet the other day :)

Looking forward to sharing some more with you......

29/06/2021

'scuse the hiatus in posts, poems, musings about meditation.

I've been growing. In all different directions!

Have planted some new roots.

Been busy though, need to get me bum back on the cushion :)

'scuse the hiatus in posts, poems, musings about meditation.

I've been growing. In all different directions!

Have planted some new roots.

Been busy though, need to get me bum back on the cushion :)

Brain fog: how trauma, uncertainty and isolation have affected our minds and memory 16/04/2021

Brain fog: how trauma, uncertainty and isolation have affected our minds and memory

“There isn’t something wrong with us. It’s a completely normal reaction to this quite traumatic experience we’ve collectively had over the last 12 months or so.”

Brain fog: how trauma, uncertainty and isolation have affected our minds and memory After a year of lockdown, many of us are finding it hard to think clearly, or remember what happened when. Neuroscientists and behavioural experts explain why

06/04/2021

'I can't summon connection down from the ether and expect it to land in my lap. But I can do everything in my power to create a welcoming environment for it when it does decide to show up. This is the same for self-awareness. I can't expect deep revelations about the content of my character - or my life's trajectory, or why I tend to do X when challenged by Y - to just pop by when I'm frying onions. I have to put in a great deal of work to notice my own behaviour and even more if I'm hoping to transform it. It's a craft.'

I am close to finishing this book. The thing is, a book written about connection, by a poet is concise. She gets to the points, in a swift and rhythmical manner, and before you know it you've had some insights of your own.

The opposite of laborious.

And talking about the connection required between her words and the audience listening reminded me of teaching.

God I miss teaching face to face. For all the trepidation, uncertainty that each of us may be facing. We do it. We walk into a class, sometimes never having met each other and not knowing what each of the people are bringing into the room. And hand on heart I can say that I haven't regretted a minute of it. They haven't all been perfect! But still.........

'Beneath the surface we are connected'
Kae Tempest

'I can't summon connection down from the ether and expect it to land in my lap. But I can do everything in my power to create a welcoming environment for it when it does decide to show up. This is the same for self-awareness. I can't expect deep revelations about the content of my character - or my life's trajectory, or why I tend to do X when challenged by Y - to just pop by when I'm frying onions. I have to put in a great deal of work to notice my own behaviour and even more if I'm hoping to transform it. It's a craft.'

I am close to finishing this book. The thing is, a book written about connection, by a poet is concise. She gets to the points, in a swift and rhythmical manner, and before you know it you've had some insights of your own.

The opposite of laborious.

And talking about the connection required between her words and the audience listening reminded me of teaching.

God I miss teaching face to face. For all the trepidation, uncertainty that each of us may be facing. We do it. We walk into a class, sometimes never having met each other and not knowing what each of the people are bringing into the room. And hand on heart I can say that I haven't regretted a minute of it. They haven't all been perfect! But still.........

'Beneath the surface we are connected'
Kae Tempest

03/04/2021

Much of my journey into mindfulness and meditation has been learning how to stop. How to sit still. And nature has often been the thing to stop me in my tracks. Natural beauty. Probably why Scotland has captured me.

So how do we learn to stop?

When we feel the mind moving, proliferating, how do we stop and come back to a place of awareness? Where we can come back to what the mind is doing and what it intends to do next.

To begin......recognise when the mind has stopped on its own. Then we can observe what stopping feels like - the actual experience of ceasing to engage with mental activity and impulses. Once we become familiar with how that feels, we'll know when our conscious effort to do that is on the right track. It's helpful to make this a regular exercise.

I often say to students in class, when we have reached a relaxed state. Now take a mental picture of this, how you are now. Take it with you.

This photo will be my reminder over the next few days.

To stop. Have a rest.

Enjoy just blossom and blue sky.

Much of my journey into mindfulness and meditation has been learning how to stop. How to sit still. And nature has often been the thing to stop me in my tracks. Natural beauty. Probably why Scotland has captured me.

So how do we learn to stop?

When we feel the mind moving, proliferating, how do we stop and come back to a place of awareness? Where we can come back to what the mind is doing and what it intends to do next.

To begin......recognise when the mind has stopped on its own. Then we can observe what stopping feels like - the actual experience of ceasing to engage with mental activity and impulses. Once we become familiar with how that feels, we'll know when our conscious effort to do that is on the right track. It's helpful to make this a regular exercise.

I often say to students in class, when we have reached a relaxed state. Now take a mental picture of this, how you are now. Take it with you.

This photo will be my reminder over the next few days.

To stop. Have a rest.

Enjoy just blossom and blue sky.

Funkadelic - Can You Get To That (HQ) 02/04/2021

Funkadelic - Can You Get To That (HQ)

'There are lots of ways to dance and to spin, sometimes it just starts my feet first then my entire body, I am spinning no one can see it but it is happening. I am so glad to be alive, I am so glad to be loving and loved. Even if I were close to the finish, even if I were at my final breath, I would be here to take a stand, bereft of such astonishments, but for them.

If I were a Sufi for sure I would be one of the spinning kind.'
Mary Oliver

Yeah!!

Funkadelic - Can You Get To That (HQ) For HIGH QUALITY & STEREO: http://uk.youtube.com/watch?v=8rrOdcnFbAY&fmt=18Song: Can You Get To ThatArtist: FunkadelicAlbum: Maggot BrainYear: 1971Label: Wes...

01/04/2021

Meditation is being in the present moment and learning to make a choice about what you want to pay attention to. By regularly practising meditation you can nurture compassion towards yourself and others.

Navigate Meditation offers courses, classes and 1:1 coaching, helping people find their way towards a daily meditation practice.

www.navigatemeditation.com

Meditation is being in the present moment and learning to make a choice about what you want to pay attention to. By regularly practising meditation you can nurture compassion towards yourself and others.

Navigate Meditation offers courses, classes and 1:1 coaching, helping people find their way towards a daily meditation practice.

www.navigatemeditation.com

Loving-Kindness for Yourself and Others 01/04/2021

Loving-Kindness for Yourself and Others

I loved learning this meditation. I love teaching this meditation.

Get on it :)

Loving-Kindness for Yourself and Others Kathleen McDonald teaches Loving-kindness, or Metta, the practice of wishing ourselves and others to be happy.

26/03/2021

When we think of our ability to pay attention we often think about paying attention to a specific object or a scenario unfolding that we are observing. Our attentional ability however has the grand job of filtering all incoming information that reaches us through our senses, choosing what to let go of and what we pay more attention to. It also has the job of setting one task down and moving to another.

Our attentional ability is hugely affected by stress. Ever walked into a room and not remembered why you were there? Gone to the fridge to get the rice. Found yourself looking at someone’s face whilst their mouth is moving and realised you haven’t registered or taken in their words?

This is our attentional ability faltering.

Good news is that we can improve it. Like a muscle it can be strengthened.

Meditation has been shown to improve focus and attention.
www.navigatemeditation.com

When we think of our ability to pay attention we often think about paying attention to a specific object or a scenario unfolding that we are observing. Our attentional ability however has the grand job of filtering all incoming information that reaches us through our senses, choosing what to let go of and what we pay more attention to. It also has the job of setting one task down and moving to another.

Our attentional ability is hugely affected by stress. Ever walked into a room and not remembered why you were there? Gone to the fridge to get the rice. Found yourself looking at someone’s face whilst their mouth is moving and realised you haven’t registered or taken in their words?

This is our attentional ability faltering.

Good news is that we can improve it. Like a muscle it can be strengthened.

Meditation has been shown to improve focus and attention.
www.navigatemeditation.com

The Life Cycle of Thoughts and Why Your Brain Needs a Filter - Mindful 25/03/2021

The Life Cycle of Thoughts and Why Your Brain Needs a Filter - Mindful

'Every thought has the potential to lead to an action, which is why it’s important to hold our ideas lightly.'

A really useful article!

https://www.mindful.org/the-life-cycle-of-thoughts-and-why-your-brain-needs-a-filter/?fbclid=IwAR37HB05YtG3KhCS9GsmFJMc95oC6LIjnHezq3-ApX58eujwo3Bu5XON4w8

The Life Cycle of Thoughts and Why Your Brain Needs a Filter - Mindful It's easy to label our thoughts as facts, even though they aren't entirely accurate. Here's how mindfulness can help your brain separate fact from fiction.

24/03/2021

We focused on the space between this evening.

The pause between breaths.

And after some breathwork, we navigated to some quiet space.

"I rest my mind"

"In openness"

Stretching the space between thoughts.

We focused on the space between this evening.

The pause between breaths.

And after some breathwork, we navigated to some quiet space.

"I rest my mind"

"In openness"

Stretching the space between thoughts.

BBC Radio 6 Music - Three Minute Epiphany, Kamellia Sara: Doom Yoga 19/03/2021

BBC Radio 6 Music - Three Minute Epiphany, Kamellia Sara: Doom Yoga

Many people come to meditation because they are looking to settle their mind. Today is 13 years since our best friend Scott died.

Meditation has helped me navigate the years that followed. His death also started me on the most magnificent journey of finding purpose and self-compassion.

He was an avid practitioner of Tai Chi, back in 2008. And I have vivid memories of him practising his form, whilst listening to heavy metal on his headphones. All about balance he would say. Heavy, but soft.

He was well ahead of the game.

An inspiration still x

BBC Radio 6 Music - Three Minute Epiphany, Kamellia Sara: Doom Yoga She talks us through the power of sound and how a gong bath can enhance the practice.

18/03/2021

Spring is springing! And she is oh so welcome this year. A winter of lockdown, followed by the promise of an ease of restrictions, and some sunny yellow flowers has brought about a collective sense of gratitude and relief - which is wonderful to be part of.

I have however been thinking about how it can be dangerous to tie our sense of meaning and wellbeing to someone or something in particular. Especially if it is out of our control. “When the restrictions ease, I’ll be ok”, “When I meet someone I’ll be ok”, “When my partner gets a job things will ease up”, “When my daughter/son/auntie/granny is happier, I’ll feel happier” - the external variables are endless. And no doubt, improvement in these personal situations would certainly bring about some ease. We all want ourselves and those around us to be fulfilled and content. But I find when I fixate on things beyond my control I become restricted and dependant, introducing dependencies that can drop me into a state of envy, anxiety or despair without warning.

I try and focus more attention on what is within my sphere of control. How I can be steady with whatever is going on around me. Accepting that there is much that I cannot ‘fix’ or ‘will’ to happen faster. I think by doing this I gain flexibility, independence and strength.

They say that although we often cannot control what happens to us, we can choose how we respond. How we respond to things is within our sphere of control.

One of the best ways I have found of slowing down, choosing how I respond and what I pay attention to is practising being in my body. Coming out of my whirring thoughts and narratives for the day and just taking a moment to focus on physical sensations.

I do this by either by focusing on what I can see, feel, smell, hear or touch or taking a moment to stretch and breathe and really focus on what I am doing in that moment. This can help me anchor myself, take a minute, and make a choice about how I want to respond to something, rather than just ploughing ahead.

Some people may already be more naturally considered, choosing their responses carefully, but I know for me it has taken practice. I was quite good at thinking on my feet, acting quickly and then worrying about the effects of it all after!!

Now I take my own sweet time, like the spring does.....

Spring is springing! And she is oh so welcome this year. A winter of lockdown, followed by the promise of an ease of restrictions, and some sunny yellow flowers has brought about a collective sense of gratitude and relief - which is wonderful to be part of.

I have however been thinking about how it can be dangerous to tie our sense of meaning and wellbeing to someone or something in particular. Especially if it is out of our control. “When the restrictions ease, I’ll be ok”, “When I meet someone I’ll be ok”, “When my partner gets a job things will ease up”, “When my daughter/son/auntie/granny is happier, I’ll feel happier” - the external variables are endless. And no doubt, improvement in these personal situations would certainly bring about some ease. We all want ourselves and those around us to be fulfilled and content. But I find when I fixate on things beyond my control I become restricted and dependant, introducing dependencies that can drop me into a state of envy, anxiety or despair without warning.

I try and focus more attention on what is within my sphere of control. How I can be steady with whatever is going on around me. Accepting that there is much that I cannot ‘fix’ or ‘will’ to happen faster. I think by doing this I gain flexibility, independence and strength.

They say that although we often cannot control what happens to us, we can choose how we respond. How we respond to things is within our sphere of control.

One of the best ways I have found of slowing down, choosing how I respond and what I pay attention to is practising being in my body. Coming out of my whirring thoughts and narratives for the day and just taking a moment to focus on physical sensations.

I do this by either by focusing on what I can see, feel, smell, hear or touch or taking a moment to stretch and breathe and really focus on what I am doing in that moment. This can help me anchor myself, take a minute, and make a choice about how I want to respond to something, rather than just ploughing ahead.

Some people may already be more naturally considered, choosing their responses carefully, but I know for me it has taken practice. I was quite good at thinking on my feet, acting quickly and then worrying about the effects of it all after!!

Now I take my own sweet time, like the spring does.....

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