• Home
  • Blog
  • Books
  • Store
    • E-books
  • Up Close
    • About me
    • Testimonials
    • Contact
    • Facebook
    • Instagram
    • LinkedIn
    • Pinterest
    • Twitter

Merce Cardus

Sign up to get the last articles delivered to your email box.

How-To Guide on Mindfulness Meditation from a Stanford Neurosurgeon

in Mindfulness on 10/02/16

Share
Tweet
Pin
Share
0 Shares

Jon kabat-zinn on MINDFULNESS (3)

The simple practices of mindfulness meditation can help us accomplish major goals in life. Just concentrating on our pattern of breathing, for example, brings us into a more reflectional state that helps us quiet our inner, distracting dialogue.

In this interview, Stanford neurosurgeon James Doty, author of Into the Magic Shop, reflects on his own experience with meditation and explains how taming your mind and opening your heart can help you reclaim some of life’s most difficult experiences.

Everyone’s life is beset by truly challenging obstacles. Instead of treating our own burdens as character flaws, or flaws in our circumstances, we can achieve new levels of empathy through meditation.

I get asked this question of, “Geez, I haven’t meditated. How do I get started?” And it’s hard for many people because what many of us don’t appreciate is that — and I use the term in my book, a DJ, but it’s this internal dialogue and it is a dialogue that isn’t necessarily who you really are at all. It is a collection of events, experiences, commentaries from your environment that oftentimes you allow to define you. And not necessarily in a positive way. And as a result, you have an emotional response when you’re listening to these voices or this dialogue or the DJ, if you will. And the first thing that I recommend people do, and certainly as one of the bases or the legs of doing mindfulness or meditation, is to simply breathe in and out and be attuned to that. And as you get distracted if it’s really distracting, actually consciously think about the air going through your nose and exhaling through your mouth. And the very nature of that type of concentration distracts you from the dialogue. And once you’ve mastered that and you pay attention to the fact that oftentimes your muscles are very tense because again you’re carrying your emotions. And with intention, go through actually and say, “I’m relaxing the muscles in my feet, my legs, my chest, my abdomen,” and so forth.

And sort of go through this process with intention doing each one of these things and with that intention it also distractions you from listening to that voice. And once you’ve done that for a period of time, then you suddenly realize the very nature of that action, the consistency of that; you’re no longer having that same emotional response or you’re not starting to listen to that dialogue. And that starts releasing you. And then the next step as you learn these techniques, the wonderful thing is you can actually change the dialogue. And change it to one where it is a supportive dialogue. One of the greatest challenges of people in the West is they have this negative internal dialogue and it’s the nature, unfortunately, of our society. In Eastern cultures — actually it’s interesting — it doesn’t really exist. And so when you, if you will, stop the DJ and then change the dialogue to one that is nurturing, supportive of yourself, the most wonderful thing that happens is your physiology changes and then the manner in which you react or interact with other people becomes completely different. And having been through this myself and seen this and taught this, it’s really quite extraordinary — the possibilities. Because when you take the time to do that breathing; when you take the time, if you will, to tame the mind; when you take the time to open your heart and recognize that not only are you suffering, but that everyone in some way or other has their own burdens. All of those steps then allow you to be much more thoughtful, kind, and interested because then you recognize that the other person is just like you. And when you recognize that key aspect, then what you do to others, you’re doing to yourself. And if you treat yourself with kindness, compassion, love, it’s so much easier then to give that gift to other people. And it changes not only that other person; it changes the entire environment around you.

Related reading:

Complement Into the Magic Shop with Turning the Mind Into an Ally.

 

Share
Tweet
Pin
Share
0 Shares

Get the Best Reads on Writing, Screenwriting, Self-Publishing & Better Living

« The Idea Of Serenity
The Power of Nice »

Hi, I’m Merce!

Welcome to my site, the place where writers & publishers can find useful information, insights, resources & inspiration for writing, self-publishing & living a better ... View Post

Merce Cardus

Get Started with my Most Popular Posts

You Are Not Doing What Makes You Happy and What You Can Do About It

Fear Is For Suckers: 5 Helpful Ways To Navigate Through Fear

Bend, not break

Resilience: The Wisdom Of Bamboo

A Skill You Can Cultivate: The Art Of Not Panicking

How to build a great daily routine

How To Build A Great Daily Routine

Search By Category

  • Category Index

mercecardus

Mer
Bosco verticale ↕️ vs Bosco orizzontale ↔️ Bosco verticale ↕️ vs Bosco orizzontale ↔️ 
#merinmilano #milano #italy #milan #italia #lombardia #design #madeinitaly #milanocity #igersmilano #iorestoacasa #architecture #italianstyle #italiainunoscatto #italia_inunoscatto #italia_landscape #italian_city #italian_trips #italia_super_pics #italiabella #italiani #igersitalia #italia_da_scoprire #italianart #streetart #boscoverticale
Esatto. 👌 #merinmilano #milano #italy #milan # Esatto. 👌
#merinmilano #milano #italy #milan #italia #lombardia #design #madeinitaly #milanocity #igersmilano #iorestoacasa #architecture #italianstyle #italiainunoscatto #italia_inunoscatto #italia_landscape #italian_city #italian_trips #italia_super_pics #italiabella #italiani #igersitalia #italia_da_scoprire #italianart #streetart #viaggio
Oggi solo io e te. Dating the city! 🤗 #merinmi Oggi solo io e te.
Dating the city! 🤗
#merinmilano #milano #italy #milan #italia #lombardia #design #madeinitaly #milanocity #igersmilano #iorestoacasa #architecture #italianstyle #italiainunoscatto #italia_inunoscatto #italia_landscape #italian_city #italian_trips #italia_super_pics #italiabella #italiani #igersitalia #italia_da_scoprire #italianart #streetart #friends #butfirstcoffee
So… This is IT! 😃 Right, @saminzecity ? #mer So… This is IT! 😃
Right, @saminzecity ?
#merinmilano #milano #italy #milan #italia #lombardia #design #madeinitaly #milanocity #igersmilano #iorestoacasa #architecture #italianstyle #italiainunoscatto #italia_inunoscatto #italia_landscape #italian_city #italian_trips #italia_super_pics #italiabella #italiani #igersitalia #italia_da_scoprire #italianart #streetart #friends #butfirstcoffee
Doubt is resistance; Faith is surrender. 🙏 #me Doubt is resistance;
Faith is surrender. 🙏
#merinbarcelona #barcelona #HolaBarcelona #catalunya #catalunyaexperience #barcelonagram #loves_barcelona #total_barcelona #raconsde_catalunya #ok_catalunya #ig_barcelona #barcelona_world #ig_catalonia #elmeupetit_pais #descobreixcatalunya #barcelonaexperience #barcelona_turisme #barcelonalife #barcelonalovers #architecture #architecturephotography #architecturelovers #nature #naturephotography #naturelovers
Embrace progress ⚙️ #merinbarcelona #barcelon Embrace progress ⚙️
#merinbarcelona #barcelona #HolaBarcelona #catalunya #catalunyaexperience #barcelonagram #loves_barcelona #total_barcelona #raconsde_catalunya #ok_catalunya #ig_barcelona #barcelona_world #ig_catalonia #elmeupetit_pais #descobreixcatalunya #barcelonaexperience #barcelona_turisme #barcelonalife #barcelonalovers #architecture #architecturephotography #architecturelovers #nature #naturephotography #naturelovers #gaudiarchitecture #sagradafamília
You can’t win if you don’t play. But the quest You can’t win if you don’t play. But the question isn’t, what do you enjoy?
The question is, what price are you willing to pay for?
.
Happy weekend! ❤️
#merinbarcelona #barcelona #HolaBarcelona #catalunya #catalunyaexperience #barcelonagram #loves_barcelona #total_barcelona #raconsde_catalunya #ok_catalunya #ig_barcelona #barcelona_world #ig_catalonia #elmeupetit_pais #descobreixcatalunya #barcelonaexperience #barcelona_turisme #barcelonalife #barcelonalovers #architecture #architecturephotography #architecturelovers #nature #naturephotography #naturelovers
The Universe is an infinite playground of magical The Universe is an infinite playground of magical possibilities.
👉The Force is with You. 
#merinbarcelona #barcelona #HolaBarcelona #catalunya #catalunyaexperience #barcelonagram #loves_barcelona #total_barcelona #raconsde_catalunya #ok_catalunya #ig_barcelona #barcelona_world #ig_catalonia #elmeupetit_pais #descobreixcatalunya #barcelonaexperience #barcelona_turisme #barcelonalife #barcelonalovers #architecture #architecturephotography #architecturelovers #nature #naturephotography #naturelovers
The audacity to start believing in the not-yet see The audacity to start believing in the not-yet seen.—
#merinbarcelona #barcelona #HolaBarcelona #catalunya #catalunyaexperience #barcelonagram #loves_barcelona #total_barcelona #raconsde_catalunya #ok_catalunya #ig_barcelona #barcelona_world #ig_catalonia #elmeupetit_pais #descobreixcatalunya #barcelonaexperience #barcelona_turisme #barcelonalife #barcelonalovers #architecture #architecturephotography #architecturelovers #nature #naturephotography #naturelovers
La Sagrada Família with @lego ❤️ #merinbarce La Sagrada Família with @lego ❤️
#merinbarcelona #barcelona #HolaBarcelona #catalunya #catalunyaexperience #barcelonagram #loves_barcelona #total_barcelona #raconsde_catalunya #ok_catalunya #ig_barcelona #barcelona_world #ig_catalonia #elmeupetit_pais #descobreixcatalunya #barcelonaexperience #barcelona_turisme #barcelonalife #barcelonalovers #architecture #architecturephotography #architecturelovers #nature #naturephotography #naturelovers  #lasagradafamilia #lego
Togetherness #merinbarcelona #barcelona #HolaBar Togetherness 
#merinbarcelona #barcelona #HolaBarcelona #catalunya #catalunyaexperience #barcelonagram #loves_barcelona #total_barcelona #raconsde_catalunya #ok_catalunya #ig_barcelona #barcelona_world #ig_catalonia #elmeupetit_pais #descobreixcatalunya #barcelonaexperience #barcelona_turisme #barcelonalife #barcelonalovers #architecture #architecturephotography #architecturelovers #nature #naturephotography #naturelovers #togetherness
Feliç Diada de Sant Jordi! 🌹📚 . Ps. A new b Feliç Diada de Sant Jordi! 🌹📚
.
Ps. A new book is coming up! 😉😃🙋‍♀️
#merinbarcelona #barcelona #HolaBarcelona #catalunya #catalunyaexperience #barcelonagram #loves_barcelona #total_barcelona #raconsde_catalunya #ok_catalunya #ig_barcelona #barcelona_world #ig_catalonia #elmeupetit_pais #descobreixcatalunya #barcelonaexperience #barcelona_turisme #barcelonalife #barcelonalovers #architecture #architecturephotography #architecturelovers #nature #naturephotography #naturelovers  #santjordi2022 #feliçdiadadesantjordi #booklovers
No matter how long your journey appears to be, the No matter how long your journey appears to be, there’s never more than this: one step, one breath, one moment — Now. 
—Eckhart Tolle 
.
. 
.
. 
#merintortosa #tortosa #terresdelebre #igersesbre #natu #awesome_earthpix #natgeoyourshot #natureonly #natgeotravel #nature_of_our_world #ig_nature_naturally #roamtheplanet #landscape_capture #paisajesnaturales #calm #naturephotography #landscapes #landscape_photography #pixel_ig #landscape_hunter #landscape_lovers #landscapecaptures #landscapestyles_gf #getlost #skyporn #explorer #sunsetlovers #createexplore #exploretocreate #architecturelovers
A mirror to remind you who you are. . . . . #mer A mirror to remind you who you are.
.
. 
.
. 
#merintortosa #tortosa #terresdelebre #igersesbre #natu #awesome_earthpix #natgeoyourshot #natureonly #natgeotravel #nature_of_our_world #ig_nature_naturally #roamtheplanet #landscape_capture #paisajesnaturales #calm #naturephotography #landscapes #landscape_photography #pixel_ig #landscape_hunter #landscape_lovers #landscapecaptures #landscapestyles_gf #getlost #skyporn #explorer #sunsetlovers #createexplore #exploretocreate #architecturelovers
Relax as it is. . . . . #merintortosa #tortosa # Relax as it is.
.
. 
.
. 
#merintortosa #tortosa #terresdelebre #igersesbre #natu #awesome_earthpix #natgeoyourshot #natureonly #natgeotravel #nature_of_our_world #ig_nature_naturally #roamtheplanet #landscape_capture #paisajesnaturales #calm #naturephotography #landscapes #landscape_photography #pixel_ig #landscape_hunter #landscape_lovers #landscapecaptures #landscapestyles_gf #getlost #skyporn #explorer #sunsetlovers #createexplore #exploretocreate #architecturelovers
Into the wild. . . . . #merintortosa #tortosa #t Into the wild.
.
. 
.
. 
#merintortosa #tortosa #terresdelebre #igersesbre #natu #awesome_earthpix #natgeoyourshot #natureonly #natgeotravel #nature_of_our_world #ig_nature_naturally #roamtheplanet #landscape_capture #paisajesnaturales #calm #naturephotography #landscapes #landscape_photography #pixel_ig #landscape_hunter #landscape_lovers #landscapecaptures #landscapestyles_gf #getlost #skyporn #explorer #sunsetlovers #createexplore #exploretocreate #architecturelovers
Mini-Vatican. . . . . #merintortosa #tortosa #te Mini-Vatican.
.
. 
.
. 
#merintortosa #tortosa #terresdelebre #igersesbre #natu #awesome_earthpix #natgeoyourshot #natureonly #natgeotravel #nature_of_our_world #ig_nature_naturally #roamtheplanet #landscape_capture #paisajesnaturales #calm #naturephotography #landscapes #landscape_photography #pixel_ig #landscape_hunter #landscape_lovers #landscapecaptures #landscapestyles_gf #getlost #skyporn #explorer #blue #createexplore #exploretocreate #architecturelovers
Un libro con un titolo così bello si compra, e ba Un libro con un titolo così bello si compra, e basta. 🤓🌊
.
.
.
.
.
.
.
.
.
. 
.
. .
.
. .
#merinlampolla #lampolla #terresdelebre #igersesbre #natu #awesome_earthpix #natgeoyourshot #natureonly #natgeotravel #nature_of_our_world #ig_nature_naturally #roamtheplanet #landscape_capture #paisajesnaturales #calm #naturephotography #landscapes #landscape_photography #pixel_ig #landscape_hunter #landscape_lovers #landscapecaptures #landscapestyles_gf #getlost #skyporn #explorer #worldshotz #sea #exploretocreate #familytime
Sister Sistaaa ❤️ Let me tell you. We were hav Sister Sistaaa ❤️
Let me tell you.
We were having lunch…when suddenly…{swipe 👀}
Well, you know what they say, right?
De Madrid al cielo. 🚀😂
.
.
.
.
.
#merinmadrid #madrid #citylifemadrid #madridlovers #madridmadrid #madridcity #madridgram #igersmadrid #madridmola #madridseduce #madridlife #madridencanta #madrid_best_photos #pasion_por_madrid #total_madrid #madridmemata #madridstreetart #madridmemola #madridstreetlife #madridstyle #visitmadrid #madridneoyorkino #architecture #architecturelovers #sistersister #havingfun
When you ask for a Table for one…😄🥩 #meri When you ask for a Table for one…😄🥩
#merinmadrid #madrid #citylifemadrid #madridlovers #madridmadrid #madridcity #madridgram #igersmadrid #madridmola #madridseduce #madridlife #madridencanta #madrid_best_photos #pasion_por_madrid #total_madrid #madridmemata #madridstreetart #madridmemola #madridstreetlife #madridstyle #visitmadrid #madridneoyorkino #architecture #architecturelovers #meatlovers #tableforone
Load more... Follow on Instagram

Copyright © 2022 · Merce Cardus

  • Category Index
  • Newsletter
  • Privacy Policy