This is a five-minute box (square) breathing guided meditation with Zachary Phillips.

Use this practice in response to stressful events, to calm down after exercise, as a lead into a meditation session, and as a sleep aid.

By slowing down and controlling the breath - breathing in for 4, hold for 4, out for 4, hold for 4.

The practice triggers the parasympathetic nervous system, promoting anxiety relief, relaxation, and performance enhancement.

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Every moment is an opportunity for freedom.

Mindfulness meditation gives us the tools to, at any moment, detach and take a different course of action. All we need to do is take one mindful breath.

This talk will discuss the possibility of freedom in every moment and give you some ideas on how to attain that freedom throughout the day.

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Feel safe with this guided meditation.

It will help you to reduce the severity and duration of panic attacks, as well as ground you when anxious or fearful.

It begins with the calming of the breath, followed by a present state awareness grounding activity, and finishing with a progressive body relaxation into a brief positive and calming priming for you to take into the rest of your day.

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In this talk, we discuss how the difference between expectation and reality is often the source of significant discontent.

Life trains us to search for ideals: the perfect partner, job, life, outcome. Unfortunately this almost never arises and even if it did, it would be fleeting. Thus there is a real potential for ongoing and almost contentious self-inflicted suffering.

Thankfully, happiness is closer than you think. By embracing mindfulness we can begin to see and address the impact of our expectations.

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The enlightened person stubs their toe once, the untrained person stubs it twice…the first time on the rock, then again when they ruminate about stubbing their toe.

When we apply our mindful attention to pain, we see that it is merely another sensation to observe.

Whether it is physical or emotional, 'pain' presents itself through a collection of sensations, each of which can be observed, and investigated.

If we observe the sensations and feelings that arise when our expectations are not met, we may find that our suffering reduces or is entirely eliminated.

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Not all approaches to study are equal, and not all work for everyone. It is possible to go through our entire schooling careers wasting our time with ineffective methods of study. Students find themselves struggling to retain information because they are using approaches that are not suited to their subjects, nor their personal preferences, capabilities, and learning styles.

In this 10-day course, you will learn how to maximize your study time and exam performance. You will learn the principles of learning and how to apply them, as well as how to establish a study routine that you can stick to. You will be given in-depth instructions and case studies that highlight a multitude of different approaches and encouraged to experiment to find what works for you.

This course will supercharge your ability to learn, giving you the tools, tips, and tricks necessary to not only make the content stick to your brain but also to make you understand it on a deep level. If you want to enhance your ability to study, if you want to do well on your end-of-year exams, or if you simply want to know how to learn more effectively, this is the course for you.

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This course is designed to assist you in developing a daily meditation routine.

Over the next 30 days, you will embark on a gradual journey into the world of mindfulness meditation. Each session will commence with a brief lesson, followed by a guided meditation practice that builds upon the previous day's teachings, finishing with a discussion of the content, connecting it to the principles of mindfulness and habit building in general.

By the end of the month, you will have not only ingrained a constructive habit but also acquired the foundational skills of mindfulness meditation—an invaluable tool capable of enhancing your life significantly.

Lets meditate!

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Recorded live at the Langwarrin flora and fauna reserve, this meditation will guide you towards integration of the mind, body and soul.

Inviting your to identify parts of the body that are holding tension and inviting them to be heard, felt, understood, and perhaps released.

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