Author: Regina Gerlach

What does the Insight Meditation session offer?

The retreat day offers a valuable chance to gain deeper understanding of the fleeting nature of our mental and physical states. Through utilizing techniques such as MBSR, MBCT, MSC, MiCBT, and mindfulness, participants will have the opportunity to expand upon their mindfulness-based practices beyond formal programs.

The retreat aims to aid individuals in cultivating mindfulness in all aspects of their lives, emphasizing the importance of being present and non-doing in each moment. Through the practice of mindfulness meditation, participants will be encouraged to approach all experiences, whether pleasant, unpleasant or neutral, with openness.

Each exercise presents an opportunity to develop equanimity and it is important to keep this in mind when engaging with one’s experience in the moment. It is not necessary to be a highly skilled meditator or to exert excessive effort, rather, by adhering to certain principles, individuals can cultivate a sense of equanimity.

Why should I attend?

This immersive day presents a valuable chance to attend to one’s personal well-being, delving into the experience of non-action. It serves as an occasion for simply being with the constantly evolving present moment and its nuances. The day of mindfulness is a unique opportunity to break away from the distractions of daily life and attentively observe what arises, attentively noting the quality of engagement with this ever-changing experience. Throughout the day, one has the opportunity to non-judgmentally dwell within the shifting landscape of the mind.

How is this day structured?

The day of mindfulness serves as a comprehensive guide, leading one through various mindfulness meditation techniques, including seated meditation, ambulatory meditation, and mindful movement. During the course of the day, various meditations will be introduced with preliminary instructions, followed by a period of silent practice.

Why silence?

The day of mindfulness is often referred to as a “silent retreat day” due to the emphasis on silence throughout the experience. This aspect of the retreat encourages participants to abstain from socializing or initiating contact with others during the course of the day. The practice of silence should be regarded as both a personal gift and an act of generosity towards oneself and others. The reduction of verbal and nonverbal communication, such as less eye contact, allows for deeper introspection and a reduction of external distractions that may interfere with the mindfulness experience.

The practicing community (sangha) and can I bring a friend?

This day of mindfulness is geared towards individuals who are already practicing mindfulness, seeking to reconnect with or reinvigorate their mindfulness skills, or desiring to spend a day in an environment of guided and unguided silent meditations. It is possible to attend the retreat with a friend, partner, or family member, however, they must have completed an MBSR/MBCT/MSC/MiCBT/MBP program or have extensive experience with mindfulness meditation. It is important to note that this retreat is not intended as an introduction to mindfulness and requires advanced skills and the capability to partake in silent meditation with guidance.

How to set up for this online retreat?

• Water
• A Mug for tea/coffee
• Lunch: please note there is no lunch catering, no fridge; please bring vegetarian meal only.
• Bring mats, cushions, blankets, or any other items to help in your practice. There are chairs too in case you prefer to sit on a chair.
• Sun cream, umbrella (or rain coat just in case), sun glasses (will do walking meditation outdoors).
• Comfortable clothes, wear loose fitting clothes, perhaps bring socks as temperatures may fluctuate.

Where do I go?

Venue: Online

When should I arrive?

Please allow yourself to arrive between 9:20 am and 9.25 am. We start on the dot at 9:30 am.

Can I speak upon arrival?

Of course. Also, take your shoes off before entering the meditation hall. Setup your meditation seat.

What if I struggle?

There will be a chat box on zoom where you can leave a note for the mindfulness teacher. Lunch time can be used for check-in with the teacher.

May you enjoy this day with kindness and compassion.

Next Saturday, 10 April I will be interviewing Piero Falci. Author and Meditation teacher. Please register for this free event

https://us02web.zoom.us/webinar/register/WN_Cv7QGup_R_CgwjWhG1w6ZA?fbclid=IwAR08ek_z7hqSkj_bcQtpLXDOWNCCh4nIHbdWtim89eToSVA0-zVGdC6jhtk

https://vimeo.com/490294890

Change is a permanent aspect of life, and most of the time, we don’t even notice it happening. It is only when change requires us to adjust and use up our resources that we become aware of it. Sometimes, we become distressed when we are not aware of the early signs of distress, or when we don’t have the necessary resources to cope with it.

Mindfulness can help us increase our awareness of our bodily sensations through the interoceptive awareness facilitated by the insular cortex region of the brain. The more attuned we are to our bodily sensations, the better we are able to detect the emerging sensations that arise.

Did you know that there are always accompanying sensations that emerge with every thought, whether we are aware of them or not? These sensations are deeply stored in our system and are often associated with emotions that we can’t describe or that are too intense for us to approach.

To protect ourselves in the moment, we often develop an adaptive system that helps us avoid or fight change. While this can be helpful in the short term, it may not serve us in the long run. Avoiding or fighting change can make it more difficult to let go and can keep us trapped, preventing us from discovering a different way of being.

Mindfulness can help you learn this different way of being, although it may not be easy. By combining mindfulness with self-compassion, you can step out of the cage and liberate yourself towards the good.

Wanting to learn about it? Contact Regina Gerlach regina@mindfulness2be.com

Tasting Mindfulness by Jon Kabat-Zinn

“Have you ever had the experience of stopping so completely,
of being in your body so completely,
of being in your life so completely,
that what you knew and what you didn’t know,
that what had been and what was yet to come,
and the way things are right now
no longer held even the slightest hint of anxiety or discord?
It would be a moment of complete presence, beyond striving, beyond mere
acceptance,
beyond the desire to escape or fix anything or plunge ahead,
a moment of pure being, no longer in time,
a moment of pure seeing, pure feeling,
a moment in which life simply is,
and that “is-ness” grabs you by all your senses,
all your memories, by your very genes,
by your loves, and
welcomes you home.”

https://vimeo.com/505121379

How did you transition into 2021? Did you get a chance to do this in a mindful way? And what did that mean ‘transition in a mindful way’ to you? Let me share what I did and how it echoed into this fresh new year.

Originally, I’d planned to take part in a mindfulness insight retreat with a very well known Dharma teacher. I was registered and all set up for the online retreat. And then, on the the first day I had to pull out due to some unexpected event. Disappointment passed through the sky of awareness and freed up some new space.

I ended up taking part in a short introduction Thai Chi course. Seven days, 5 minute practice – no big deal. It was a very interesting exploration of the standing pillar and its imprint as well as its inner sensations of movement. Here I was, expecting to learn a Thai Chi routine and being surprised that this course was not about it at all, however. I loved it – the daily practice and the impact of this five-minute insight-way of being worked. This short course was finished on NY and set the foundation and intention for this coming year. My intention COMMIT TO MINDFUL LIVING and MINDFUL ACTION arose from within, from this stable and balance stand. Grounded, rooted and confident.

Mindful Living and Action include regular meditation practice, frequent in-depth insight work and the sharing of my experience with a wider community. After five days of an online silent retreat with two amazing Dharma teachers, Cindy Ricardo and Piero Falci I felt very grounded, calm and inspired. I have had the opportunity to explore the qualities of awakening and was amazed at how much clarity, energy, awareness, wisdom, joy and equanimity arose out of investigation from within. A deep sense of gratitude, appreciation and privilege was felt inside my mind and body. It was like both, mind and body were fully connected.

A very dear friend of mine asked me the other day ‘why do you want to bring your light to the world’?. A question that I carried into the retreat and although I wasn’t searching for an answer, it poured out of me in this very moment were everything felt connected with no boundaries – out of this sense of pure oneness.

And from this place I know that even ‘just’ sitting here, meditating and cultivating this way of being offers so much to the world. It is my contribution to let everyone shine and warm everyone g with my light from inside.

And what is your light? Community is so very important and it can only exist peacefully if everyone learns to own their experience and who is willing to contribute. That it is not so easy, but the good news is it can be learned. Let’s explore this together.

Be well.

A new year is about to approach and the current year is about to end. The time between ending and beginning can be welcomed as a conscious and mindful transition time. Acknowledging and being aware of transition is an opportunity to stop, pause, reflect, review as an act of mindful self-inquiry.  And this post provides some guidance for your mindful self-inquiry.

Mindful self-inquiry can be done in a formal practice of meditation focusing on a particular theme or questions. When you are doing this inquiry bring some playfulness to this practice, no force, no pushing, no pulling – simply be curious to the unfolding.

And here are a few guiding questions for your reflection:

• What comes to mind when reviewing the passing year?
• Is there a particular pre-dominant theme, thoughts or emotions surfacing right now?
• What is it exactly that I am noticing and how can this be felt in the body?
• What is the instant feeling tone whilst doing this self-inquiry?

And a few more questions might pop up for you:

• What stood out for me this year?
• Anything that felt very challenging and how was I able to cope with it?
• Is it still around or does it feel resolved?
• What felt pleasant and how did I relate to experienced pleasant events?
• Is there a person that comes to mind when thinking of the last year?
• Was there anything that felt demanding and forceful? And how did I relate to it?
• How did I take care of myself and was has helped to do so?
• If I struggled with putting myself first, what was in the way, what hindered me to allow myself?
• …

Or if too many questions simply check-in and notice what is coming up for you when concluding this year?  What are you noticing right now?

Again, bring an attitude of kindness, compassion and friendliness to whatever is coming to mind when doing this end of year reflections.

When deliberately and intentionally reviewing this year, a few things might pop up. Maybe the new year’s resolution of this passing year is showing up. Memories of good intentions, determination and good will including the enthusiasm encouraging you to do everything or a few things differently this year. Maybe you managed to follow your promises and intentions, maybe not.

There might also be some judgment coming up in case you didn’t succeed with your good intentions. Expectations of others, work, society could have been in the way of following the set intentions at the beginning of this year. Because of our underlying need to be accepted, recognised, appreciated, approved and be seen. And if our good intentions to do things differently differ too much with what is expected of us, we may give up and get hooked again in what others want us to do. This could be the result of avoiding being seen as not good enough and not being successful enough. A vicious cycle keeping us trapped and making it harder to step out. Has this happened to you? Please know that this happens to all of us. We all this common humanity.

Nevertheless, recognising this underlying pattern and motivation helps to gain greater confidence and to do whatever you feel is the right thing to do. This is your one life and you are good enough no matter what the EGO tells you, or what others have to say.

Say YES to putting yourself first as part of self-care and as an act of self-love. What are you passionate about? Is it different to what others are passionate about and could your passion possibly be seen as a waste of time? So what, who cares? Do whatever feels right for you.

And this takes us to the coming year.

Consider what is it that you wish to continue in the next year? Perhaps bringing an attitude of openness and friendliness to your experiences and encounters? Continuing with the practice of mindful movement, yoga, Pilates, relaxation and meditation? See whether it is possible to expand on this list and be open for new experiences. Add to this list right now: what other nourishing activities you want to expand on? …

In summary: use this transition time to reflect on what you are grateful for, what you can let go off, what nourishing activities you want to increase and if possible, consider what is it that you would like to try.

You don’t have to do this mindful reflection all at ones, revisit whenever it feels right. Do the self-inquiry whilst as part of your meditation practice (sitting, walking, moving). And use mindfulness of breathing as a tool for anchoring, settling, calming and new beginning.

If it feels right for you frequently check-in with the above questions and change or add whatever matters to you. Doing something different or new can take us straight into overwhelm.

Remember, if you do experience overwhelm or if you feel pushed out of your comfort zone be kind, practice calming strategies, e.g. mindfulness of the breath, soles of the feet, compassionate touch.

May you be well.

Every year Christmas (oh miracle) is on again. And although this is actually well-known, you may be surprised how quickly the year has passed, and automatically you may fall into the annual hustle and bustle at the end of the year … Sounds familiar?

Somehow you be running out of time, or getting a sense that you are running out of time, so you may have to make all the preparation urgent. And in addition, the house has to be decorated, biscuits to be baked, the ham to be organized, gifts to be shopped and wrapped and various Christmas functions to be attended. Phew …

How can mindfulness help you to stay calm and peaceful? Below are some tips for you:

1. Be aware of what is really important to you at Christmas. What do you like, what do you appreciate and how much “do you care” about these things. Think about how you can live more fully in your daily life with mindfulness.
2. Who is particularly important to you? With whom do you want to spend time, or have a nice glass of wine, or do some shopping … perhaps sitting under the Christmas tree, or celebrating joyfully with your loved ones?
3. With all the gifts and delights, deliberately consider: who would you like to give a present to, and what kind of gift? And why, what is the intention: heartjoy, love, gratitude?
4. Practice mindfulness: allow yourself time to step out to be present, i.e., a walk, a cup of tea, a glass of wine, a breathing exercise. Main thing is, you do it with intention.
5. Take a moment to think about what you are grateful for. This can really be anything: people, tasks, and the many “little things” that make life lifeable and so often overlooked … Feel this feeling of gratitude, perhaps the joy that comes from it.

In general, less is often more! Not the quantity but the quality counts. Only one thing cannot be done often enough: always be aware of what you are really grateful for!

It is the time of the year where we might feel exhausted, tired, and stressed. It causes some pressure regarding the end of year preparing. The holiday season can even cause some anxiety and that certainly doesn’t help to the nervous system to relax. The more you feel running out of time, and certainly not being able to shuffle 10 minutes aside for yourself, the more you need the time out.

You may remember that you came up with a great new years solution and plan for 2018. Mainly to do with your well-being and health. What happened there? Did you manage to carve out time for making yourself number one priority? If yes, congratulations. If the answer is No then don’t get too upset; simply start now. In the end it is your choice what you are going to do with your time. Just keep in mind pushing yourself to the limit without any down time might not be sustainable.

This 24 day meditation calendar is a gift for you from me and an invitation to catch up on your good intentions, to conclude this year with dignity, calm and peace.

https://tuerchen.com/4bfb9318?fbclid=IwAR0Bm637Y4vufEn4tPUnYjySOPWHdrhjliSAF1yjy72tK1JdJRywNY5myZE

You can make it. Good luck.