Out of the Clouds - Waking Heart

On the winter solstice, the longest night of the year, Anne Mühlethaler, MMTCP-certified teacher, reflects on her Sunday rituals: tending to her plants, warming her voice before sitting to guide her weekly Metta meditation for Insight Timer. That evening, she noticed how the fairy lights in her living room brought unexpected comfort on a dark, gray afternoon. This small moment sparked a meditation...

In this guided meditation, certified teacher and Le Trente founder Anne V Mühlethaler starts with acknowledging the reality of our busy schedules while offering a complete yet condensed loving kindness practice that can be easily integrated into daily life. Yes, it's hard to fit meditation in, and yes, it's also worth the effort. The session begins with grounding breathwork—three intentional breat...

Whether you are a seasoned host or beginner, or even an industry specialist, explore the power of empathy to help you connect to your guests' needs and power up the experience and the connection at your next gathering. Harness the power of your intention into your next meeting, or event or gathering.   If you enjoyed this episode, click subscribe for more, and consider writing a review of the show...

This is a guided Mettā meditation, also known as Loving Kindness, dedicated towards our mentors. Anne V Mühlethaler, coach and MMTCP certified mindfulness meditation teacher, starts the session by inviting us to bring an intention to mind, for clarity. Then she invites us to bring to mind a being, a person who has inspired us in some way — whether they were an official or more of an undercover men...

In this guided meditation, coach and certified mindfulness meditation teacher Anne V Muhlethaler leads listeners through a transformative Loving Kindness (also known as Mettā) meditation.  The practice begins with a focus on setting a meaningful intention, followed by a calming breathing exercise to help participants find presence and relaxation. Anne then guides listeners through loving-kindness...

In this guided meditation, Anne V Muhlethaler, coach and certified mindfulness meditation teacher, guides listeners through a practice designed to help cultivate a sense of gratitude into our daily lives.  The session begins with a grounding practice, encouraging listeners to find a comfortable position, close their eyes, and settle into the sensations of their body. By focusing on the breath and...

This guided practice was recorded live in January during Anne’s 21 Days of Mindfulness and Loving Kindness program.  This meditation invites us to cultivate compassion and empathy towards someone who presents challenges in our life. Participants are encouraged to set an intention for the practice, acknowledging any difficulties or emotions that may arise. Deep breaths help centre the mind and body...

This is a guided practice recorded during teacher Anne Muhlethaler’s 21 Days of Mindfulness and Loving Kindness program.  Anne warmly invites us to embark on a journey of cultivating mindfulness. With a posture that balances alertness and relaxation, Anne encourages us to find comfort and readiness before inviting us to set an intention.  Anne then gently guides us to release tension in our bodies...

This meditation was recorded live in January, as part of a 21 Days of Mindfulness and Loving Kindness program. In it, teacher Anne Mühlethaler invites us to focus on cultivating mindfulness by observing the flow of thoughts in the mind. Through the metaphor of a mountain stream, participants are encouraged to observe their thoughts as they arise, recognising them as passing ripples in the clear wa...

This short practice was recorded live during Anne’s January program called 21 Days of  Mindfulness and Loving Kindness.  The meditation begins with the invitation to find a comfortable seat, emphasising the importance of a supportive posture for the practice of Loving Kindness Meditation (Mettā). Whether seated or lying down, the practitioner is invited to settle into their position, find stillnes...

This practice was recorded live during Anne’s program called 21 Days of Mindfulness and Loving Kindness. Anne guides participants through a transformative practice of self-compassion and compassion for others.  Focusing our awareness on our moment-to-moment experience and the flow of life that is the breath, Anne starts by inviting us to rest with the waves of the inhale and exhale. We explore the...

Loving Kindness meditation is known as a practice for opening the heart that helps us develop compassion. This short practice, recorded live in January 2024, invites us to explore the practice of Mettā towards a benefactor.  How it works: we silently repeat a set of phrases of well-wishing, like mantras laden with positive intentions, while we visualise someone in our life. You may wonder who is a...

Meditation teacher Anne Mühlethaler guides us into a mindfulness of the body practice, where we explore the points in the body that are in contact with the floor and the surface upon which we are seated.  We are invited to find a posture that invites a sense of aliveness, energy as well as a feeling of relaxation. Then, noticing the quality of the support at each touch point, we learn to rest our...

This short guided meditation was recorded live in January as the first of a 21 day course on Mindfulness and Loving Kindness. When we do the body scan in meditation, often our mind will default to try and visualise the areas of the body that we are guided to explore. Teacher Anne Muhlethaler here invites us to use our attention like a sensorial flashlight, in this short 15 minute body scan.  Placi...

In this 12-minute guided meditation, teacher Anne Mühlethaler invites us to first explore the touchpoints of the body, making them the anchor for this mindfulness of the body practice.   While we keep our attention focused within the body — on the hands, or the sit bones or the feet against the ground — we may feel a multitude of sensations. We are also invited to note what sensations may arise, c...

This is the first in a series of guided practices to teach new and curious beginners the meditation called Mettā, or Loving Kindness. Mindfulness and Meditation teacher Anne Mühlethaler has chosen to develop a short course to help newcomers to meditation trial this lesser-known yet powerful ancient Buddhist practice.  Mettā is said to be a practice of cultivating unconditional love as well as posi...

You’ve heard Anne discuss Mettā and Mindfulness here. But what are their benefits? Do they offer different results? Should you pick one over the other? In this episode, Anne shares her takeaways from a lecture she heard by renowned teacher Sharon Salzberg on these very questions. The short answer: Although Mettā and Mindfulness are designed differently, both forms of meditation have the benefit of...

We are born in this strange lifestyle that we rarely admit to experiencing: we sort of live with someone else, an ever-present inner roommate, that is oftentimes the greatest source of distress, anxiety and discomfort in our lives.  Have you ever considered what could be done to make it a better relationship? Or, let’s say, to create a better living environment in your own mind? Meditation mindful...

Khyentse Rinpoche, the Tibetan teacher, wrote, "Mind creates both samsara and nirvana. Yet there's nothing much to it. It's just thoughts." Maybe one of the biggest hindrances to meditation is what is referred to as the waterfall effect. As soon as we close our eyes, with the idea that we will somehow find some peace and quiet, we realise that we can’t stop thinking. We feel like we are drowned un...

A short and sweet meditation where we are invited to connect with the breath and the sensations in the body, to cultivate a sense of grounding and quieten the mind.  We often tighten the body without noticing, and in this meditation mindfulness teacher Anne Muhlethaler ( @annvi and @_outoftheclouds ) invites us to find release, softening and a relaxed presence. And while the body settles, so does...

In this guided meditation, Anne introduces us to the practice first, and starts with an explanation of neuroplasticity and the negativity bias. When Anne was studying to become a mindfulness and compassion teacher with MMTCP (Mindfulness Meditation Teacher Certification Program with Tara Brach and Jack Kornfield), she had the opportunity to discover the work of Dr Rick Hanson, PhD, a specialist in...

In this guided meditation, Anne offers an introduction inspired by an interview conducted years ago of school kids who had been introduced to mindfulness. One of them, when asked what mindfulness means, quipped:  ‘It means not hitting someone in the mouth.’  This funny and direct response implies that a mindfulness practice teaches us the ability to pause before we act, or react.  We explore in th...

This is a wonderful practice, suitable for all levels, that connects us to the sensation of support and groundedness in the body. A form of body scan, this centering practice is great for everyday, one we can come back to whenever we want to reclaim our attention and recollect ourselves.  A useful tool in your mindfulness tool belt, sometimes just a few minutes is all it takes to come back to the...

Mindfulness teacher, coach and communications consultant, Anne Muhlethaler explores why learning how to communicate can unlock better relationships at work and in your personal life and questions why that’s not something on the curriculum of every school and university in the world.  We can all recall times when meetings or personal conversations haven’t gone to plan, resulting in not great to aby...

Going on a journey with mindfulness of breath: This mindfulness of breath practise is an invitation to learn to follow the journey of the breath, first in and around the nostrils, and then into the body. The breath moves us on a cellular level, and while we know this, cognitively, mindfulness of breath can be one of the only times in life where we explore how far we can feel the breath move us.  B...