Considerations for using mindfulness as pain relief

Since we know that meditation strengthens the brain and that pain is always created in the brain, one would think that meditation is good for chronic pain. And quite right – meditation has been shown to help through many neurological mechanisms, as described herehere, and here.

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Noting practice: A mindfulness multi-tool

Noting is a technical concept in meditation teaching, which means that we notice something with an attentive presence.

It is very empowering for the mindfulness training.

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Focus out: Anchor and merge

In this meditation path, you anchor yourself and merge with external visual impressions, external sound and physical body sensations.

Focusing on the sensory experiences of the outside world creates an experience of being grounded. It calms your mind and gives you more awareness, equanimity and presence in the situation you are in and in life itself.

It is a tangible strategy that pulls you away from the past, future and thoughts and shows you the possibilities of the present moment.

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A sprinkle of mindfulness on everyday life

A micro-practice is a small meditation session – from a few seconds to a few minutes. 

This is a way of practicing that does not necessarily need to be combined with formal practice, but which also strengthens a formal practice.

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Nothing and Being: The Do nothing-technique

Do nothing is a way to meditate that involves very little and eventually no effort at all.

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Breathing as a quick fix for stress

Meditation as an aid to stress is a long-term project that becomes more and more effective the longer you stick to it. But sometimes we need a quick fix without several weeks of training first. Nor is all the meditation practice you have already done in vain when using such quick fixes. The previous practice only makes them work better.

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De 20 grunnleggende lykkeelementene

Hvis vi forstår lykke som opplevelsen av velvære og ytre og indre harmoni, kan vi si at målet med mindfulness er optimal lykke. Både for oss selv og for andre.

Du bør forvente fem typer resultater av å trene på mindfulness, som alle innvirker på opplevelsen din av lykke:

  • Mer glede og tilfredshet
  • Mindre smerte og lidelse
  • Større selvinnsikt
  • Større evne til å forandre på oppførselen din
  • En mer vennlig og kjærlighetsfull holdning
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Meditation on the breath is an intermediate practice

Meditation on the breath is a central exercise in many traditions. To such an extent that many people think that it is an important part of all meditation. But that’s not how we normally teach it to beginners in Unified Mindfulness.

There are several reasons for this.

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Meditasjon på pusten er for viderekomne

Meditasjon på pusten er en sentral øvelse i mange tradisjoner. I så stor grad at mange tenker at det er en viktig del av all meditasjon. Men det er mange grunner til at vi ikke anbefaler dette som den sentrale meditasjonsøvelsen for nybegynnere.

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Fire former for konsentrasjon

Når vi mediterer – og ellers når vi konsentrerer oss om en oppgave – kan vi velge å bruke konsentrasjonen på fire måter. Alle disse har sine egne fordeler.

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