MsAlder

Assignment - Pleasant Scene

Pick a pleasant scene. It could be a beach, a forest, a lounge room, some place that feels safe and enjoyable to you. It can be a specific place you are familiar with, or one you are making up.

Explore and expand the scene in your imagination. Focus, and be present there, with as much clari...

Assignment - Coloring

Get a coloring book, or print a page from the internet. Use whatever you have, markers, crayons, pencils. Spend some time thinking about whatever you would like to think about. Just enjoy coloring. See what that is like. Is it relaxing? Boring? Meditative? Frustrating? Playful?

Student Materials Folder - September 2022

Downloads of all Student and free files can be accessed on the Student Google Drive.

If you are at the Extra Credit level, you may email the name of ...

Free MP3 Folder - September 2022

Downloads of all free files can be accessed on the Free MP3 Google Drive for patrons at the $1 level and above.

Thank you for your wonderful support!...

Assignment - Moving Attention

Focus all of your attention, into your left hand. Just being present in your left hand
Feeling the weight, the warmth, the contours, the fullness, whatever is there to be felt
Being entirely in your left hand
Now move
Focus entirely on the back of your neck
Noticing the sensations<...

Assignment - Get in Touch

Think of an old friend or acquaintance, someone you haven’t been in contact with for a while. Reach out to them. Let them know you remember, appreciate, and are thinking of them.

Finger Tip Consciousness

Free - 18:32 minutes

We so often focus all of our attention, all of our being, on very limited, rigid aspects of our body. We feel like we have a “self” and like that self has a location. We have awareness, and we have an awareness of being aware, and often, we identify that aw...

Assignment - Smile to Yourself

Visualize yourself
If it’s available, you can look at yourself in a mirror
Allowing a warm glow of happiness to fill you
Whatever you feel, it’s alright
Simply doing your best
To connect with a gentle, warm feeling
And sending it toward yourself
You can envision me smilin...

Self Discipline

Student - 23:05 minutes

Sometimes, we can struggle to stick to tasks. It can be so easy to chase immediate satisfaction, rather than being grounded, committed, to our greater aims and aspirations. Retreating from moments of challenge, from boredom.

Finishing the things we sta...

Assignment - Outside

Go outside and sit or walk for ten minutes, as it is safe for you to do so. If it isn’t safe, you may enjoy doing something next to a window. You can do anything at all while you are there. Maybe you would like to listen to music or a podcast. Maybe you would like to watch the shapes the clouds...

This Will Pass

Free - 12:40 min

One of the most basic aspects of the world, the most simple, fundamental truths about our experience, is that everything changes. Up and down, pleasure and pain, this is the inevitable flow of life. Nothing stays the same. Whatever you are going through, it will n...

Student Materials Folder - August 2022

Downloads of all Student and free files can be accessed on the Student Google Drive.

If you are at the Extra Credit level, you may email the name of ...

Free MP3 Folder - August 2022

Downloads of all free files can be accessed on the Free MP3 Google Drive for patrons at the $1 level and above.

Thank you for your wonderful support!...

Assignment - Being With Fear

Think of something you’re afraid of. Something you are anxious about. Some fear or anxiety that stews in the back of your mind, either right now, or that is often there in your day to day life.

Sit down, and let yourself experience that anxiety or fear. What are you afraid of, specificall...

Visual Focus

Free - 15:00 min

Our eyes have a special, direct connection to our minds. Where the eyes go, the mind follows. That’s why it can be such an enjoyable exercise, to lose yourself, to let go of your thoughts, to simply relax, into an object of your eyes’ focus.

Pick a visua...

Assignment - Give Away

Look around your home. Pick one thing you don’t really want, don’t really need, don’t really use, and can give away. Or, if the item wouldn’t be of interest to anyone, throw away or recycle.

Do this each day for the next week.

If you are on Facebook and have a local Buy Nothin...

Assignment - Tension

We’re going to do a little exercise.

First, take a moment to relax, to breathe.

Now. I want you to tighten all of your muscles, as much as you safely, comfortably can.

tighten, squeezing, tighten.

Wrapping your arms around your body, or squeezing them up to your chest. 2022-07-17 17:01:01 +0000 UTC View Post

Asking for Help

Asking for Help
Student - 22:53 min

Something so many of us can struggle with, is asking for help, when we need help.

We might need emotional support from a friend. We may be stumped on a task in our jobs, or at school. We might l...

Assignment - Trash

It can be so satisfying to do something very easy that can help the world around us in very simple ways. The next time you see a piece of trash on the street or in a park, as you are able, pick it up and place it in the nearest bin. Please only do this if the item of trash seems safe to pick up, ...

Free MP3 Folder - July 2022

Downloads of all free files can be accessed on the Free MP3 Google Drive for patrons at the $1 level and above.

Thank you for your wonderful support!...

Student Materials Folder - July 2022

Downloads of all Student and free files can be accessed on the Student Google Drive.

If you are at the Extra Credit level, you may email the name of ...

Open Connection

Open Connection
Free - 21:25 min

This file is about building a sense of inner wellbeing, safety, and connection.

Strong interpersonal connections, grounded in care and supporting individual and communal growth, are a deep part of...