meditations + more for adults
If you’re new to meditation, it can be helpful to start with brief, frequent practices to build up your “mindfulness” muscle. As adults, we have become so accustomed to the lightning speed and the cacophony of modern life that it can take some time to adjust our minds to moments of true calm and mental space. But keep at it and you’ll begin to develop greater mind-body awareness, cultivate more caring, connected relationships, and reduce stress. These practices are designed to keep it simple and helpful. So, take a break from the busyness and chaos of life and try out one of these simple practices to bring a moment of joy and peace to your day.
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Simple, mindful insights & lessons for all ages.
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Mindfulness enhances our health and quality of life at any age. It’s no wonder so many of us want to teach mindfulness to our kids—but how can a busy parent find both the time and the right approach? Discover the life-changing power of mindfulness together—in just ten minutes a day in these guided meditations from Susan’s audio series for parents.
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Join Susan as she shares practical insights and techniques on popular podcasts.
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Guided meditations to develop steady, flexible attention that builds our capacity to focus and quiet our minds and bodies.
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Guided meditations to develop balance that enhances our capacity to see and reframe our situations.
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Guided meditations to develop our capacity to speak, act, and relate to others (and ourselves) with compassion also build our capacity to care and connect.
mindful parent, mindful child
Listen to these practices and learn some of the concepts from this audio collection
How much good news does it take to balance out a single piece of bad news?
Mindfulness-based strategies that target stress-management, pain-management, and quieting often encourage a light focus on the out-breath because that simple shift in attention can ease both physical and mental discomfort.
In the following visualization, we cool strong emotions by filling an imaginary coconut shell with compassion and pouring it over our heads.
Sometimes, the harder we try, the less likely we are to succeed. That’s called the law of reversed effort or the backwards law.
When we get caught in the grip of strong emotions our nervous systems shift to high-alert. Then it’s difficult, if not impossible, for us to be open and flexible, to listen and to learn.
The surest way to raise a mindful child is to be a mindful parent.
meditations for focusing + quieting
Guided meditations to develop steady, flexible attention that builds our capacity to focus and quiet our minds and bodies. The six social, emotional, & academic life skills that mindfulness builds are symbiotic, though, and as we develop in one area, we also develop in others.
Mindfulness-based strategies that target stress-management, pain-management, and quieting often encourage a light focus on the out-breath because that simple shift in attention can ease both physical and mental discomfort.
In the following visualization, we cool strong emotions by filling an imaginary coconut shell with compassion and pouring it over our heads.
When we get caught in the grip of strong emotions our nervous systems shift to high-alert. Then it’s difficult, if not impossible, for us to be open and flexible, to listen and to learn.
In this 10-minute guided practice with Susan Kaiser Greenland, we notice how our minds and bodies feel when we stop, breathe, and be.
meditations for seeing + reframing
Guided meditations to develop balance that enhances our capacity to see and reframe our situations. The six social, emotional, & academic life skills that mindfulness builds are symbiotic, though, and as we develop in one area, we also develop in others.
How much good news does it take to balance out a single piece of bad news?
For six short minutes, pause and listen to what's happening in and around you. In this live recording from a webinar for parents.
Sometimes, the harder we try, the less likely we are to succeed. That’s called the law of reversed effort or the backwards law.
A cognitive bias that gets a lot of attention, at least in meditation circles, is the negativity bias. Simply put, having a negative bias means we’re wired to give more weight to lousy news than good news. Let’s change that with this guided practice where we focus on the good.
Kids whose parents are comfortable saying “I don’t know, at least not yet, let’s figure this out together” have more agency and control. And so do their parents.
Life has a way of throwing curve balls and it’s up to us how we respond. What would happen if we loosened our grip instead of clamping down?
We think of things we have in common with someone who seems different than us and silently say, “he or she is just like me.”
In this 10-minute guided practice with Susan Kaiser Greenland, we notice how our minds and bodies feel when we stop, breathe, and be.
We listen to the sound of the rain and remember that everything changes. A 6-minute guided meditation for all ages.
meditations for caring + connecting
Guided meditations to develop our capacity to speak, act, and relate to others (and ourselves) with compassion also build our capacity to care and connect. The six social, emotional, & academic life skills that mindfulness builds are symbiotic, though, and as we develop in one area, we also develop in others.
In the following visualization, we cool strong emotions by filling an imaginary coconut shell with compassion and pouring it over our heads.
In this seven-minute guided practice, children and teens get comfortable, relax, and gaze at the sky to explore what’s happening within and around them.
We think of things we have in common with someone who seems different than us and silently say, “he or she is just like me.”
audio lessons
Simple, mindful insights & lessons for all ages.
The surest way to raise a mindful child is to be a mindful parent.
Kids whose parents are comfortable saying “I don’t know, at least not yet, let’s figure this out together” have more agency and control. And so do their parents.
When our minds change - when we feel more relaxed, less stressed, and less reactive - our bodies change too. And when our minds and bodies change our behavior changes, which shifts outcomes, which in turn affects what happens in the world.
podcasts
Join Susan as she shares practical insights and techniques on popular podcasts.
Join Dan Skinner on Kansas Public Radio's Conversations as he interviews Susan Kaiser Greenland about her latest book, “Real World Enlightenment: Discovering Ordinary Magic in Everyday Life.”
Join Susan Kaiser Greenland on Seattle’s KKNY's Sunday Morning Magazine with Kate Daniels as they discuss her new book, “Real-World Enlightenment: Discovering Ordinary Magic in Everyday Life.”
Join Susan Kaiser Greenland on the Delight in Parenting podcast as she explores mindfulness, self-compassion, and meditation for parents.
Explore "Real-World Enlightenment: Discovering Ordinary Magic in Everyday Life" with Susan Kaiser Greenland on "Like It's Live" with Arrow Collins for iHeart Radio.
In a conversation with James Shaheen and Sharon Salzberg, mindfulness educator Susan Kaiser Greenland offers practical tools for getting out of our own way and tapping into our innate goodness .
Wouldn’t you love to have the tools you’ll need to enjoy a meaningful and fulfilling life? What about knowing the techniques that can transform your inner dialogue and conquer negative thoughts? Wouldn’t it be great learn how to overcome your self-limiting thoughts and keep your life moving forward with joy and gratitude? If these ideas sound good to you, you are going to LOVE this show!
Enlightenment in this lifetime may seem like a lofty and unattainable goal. Author and spiritual teacher Susan Kaiser Greenland finds enlightenment anytime in life’s highs and lows, offering insightful tools and strategies for awakening in this real everyday world.
We can broaden our bandwidth and use mindfulness skills to parent with more presence during difficult times.
We’re in the middle of one of the greatest tests for parents in modern memory. Tens of millions of us, cooped up in our homes with our kids, as a consequence of the coronavirus. Susan Kaiser Greenland can help.
A fun and engaging conversation about easy ways to make mindfulness part of a family's routine, and how kids want parents to be the "captain of the ship."
Mindfulness practices help you become less reactive, so how can you share it with your kids?
For episode 103 of the Metta Hour Podcast, Sharon Salzberg speaks with friend and colleague, Susan Kaiser Greenland.
Drew Perkins talks with Susan Kaiser Greenland about how mindfulness, meditation, and awareness can help students be more successful learners.
Susan talks with Tami Simon, the founder of Sounds True, about all things related to mindfulness for kids and parents, including ways to lead a kinder, wiser, and happier life.
Fun, wide-ranging conversation with Susan Kaiser Greenland, Dan Harris and Annaka Harris (no relation) on everything from advice for sharing mindfulness with kids, to the origin story of the Inner Kids Foundation, to somewhat controversial topics like careerism and teaching kids a practice that evolved from Eastern spiritual traditions.
Susan was a huge inspiration to us when we first got started teaching Mindfulness to 6th through 8th graders and it was cool for us to talk to her first hand.
Lama Surya Das talks with Susan Kaiser Greenland about teaching mindfulness to the younger generation.
Can mindful meditation be the antidote to political toxicity? Will a morning meditation routine ease our anxiety?
Susan Kaiser Greenland, author of The Mindful Child and Mindful Games, visits the podcast to discuss introducing preschoolers to mindfulness.
Mind-body wellness is typically something we explore as adults, but it’s never too early to start, and the sooner and the better. Our guest this week is an expert on teaching mindfulness to young people, and for any parent, educator, or soon-to-be caregiver, this is a must-listen.
Freeing your mind with Susan Kaiser Greenland on the Don’ Keep Your Day Job Podcast with Cathy Heller
mindfulness resources for adults
