Stilla Meditation

Today I want to share a micro practise with you. A micro practise is an exercise you can do in a matter of seconds that helps you reconnect with the present moment. Last week I invited you to take three slow and deep breaths. Great micro practise! This week I invite you too look around the room and name five things that you enjoy looking at.

Stop. Take three slow and deep breath. It takes around 30-50 seconds. Do it now. It’s quite nice, isn’t it?

You are an inconceivably tiny fraction of the great cosmos. Your life here is a mere blink in the timeline of reality. To put if frankly, you do not matter. As such, there is nothing you are supposed to do. You are not bound to any contract to fulfil some destiny or some way to be. You are not amounting to anything. You are heading the same way all of us are heading, and what happens after that we...

We do not 'come into' this world; we come out of it, as leaves from a tree. - Alan Watts You are part of this world You belong here You are infinitely interconnected with everything

"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, 'Who am I to be brilliant, gorgeous, talented, fabulous?' Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other...

The most important thing is not what happens, but how you relate to what happens and your capacity to choice your response. This is freedom.

Release your shoulders, drop that jaw, eyebrows soften, open heart, say it loudly, “Jag är bra” eeey macarena

Yesterday’s the past, tomorrow’s the future, but today is a gift. That’s why it’s called the present. - Bil Keane Why is it a gift? The present moment, the hear and now, is the only place that can hold beauty, laughter, happiness, love, compassion, fulfilment and connection. They can never be felt in the past or in the future, only here and now. By practising again and again “waking up” from our t...

Mindfulness has been linked to several health benefits! Stress reduction Mindfulness techniques can help individuals manage stress by fostering present-moment awareness and non-judgmental acceptance of thoughts and feelings. Improved mental health Regular mindfulness practice has been associated with reduced symptoms of anxiety, depression, and other mood disorders. It can enhance emotional regula...

Work-life balance is an important part of our mental health and mindfulness can be a helpful skill to improve it. How? Recognise signs of burnout Mindfulness practices help individuals become more aware of their thoughts, emotions, and bodily sensations. This heightened awareness allows them to recognise signs of stress, burnout, or imbalance in their lives, enabling them to take proactive steps t...

Mindfulness is a useful tool for improving emotional regulation. Mindfulness practices help individuals become more aware of their thoughts, feelings, bodily sensations, and impulses in the present moment. This heightened self-awareness allows individuals to recognize their emotions as they arise, without judgment or reaction. Rather than trying to suppress or avoid difficult emotions, mindfulness...

Mindfulness can help improve all kind of relationships in several different ways. It can help communication by increasing our capacity to listen. By being less reactive to our triggers it is easier to stay connected with our friend, colleague, children or parter in conflicts. Mindfulness cultivates empathy and compassion towards yourself and others. When you are more empathetic, you are better abl...

Mindfulness makes you better at decision making. Some examples! Mindfulness practice helps you stay more present with the task at hand which naturally leads to more informed and thoughtful decisions. When you are more present with what you are doing you are more likely to earlier identify decisions that needs to be made, which prevents procrastination or impulsive reactions. Practising mindfulness...

Mindfulness enhances creative thinking. Increased Presence Mindfulness encourages being fully present in the current moment. When you are fully engaged in the task at hand, you are more likely to notice details, think more deeply, and generate creative ideas. Breaking mental patterns Mindfulness practices can disrupt habitual thought patterns. By breaking free from automatic thinking, you create t...

Mindfulness can help you improve your productivity. The very nature of mindfulness practice is to focus on one thing for an extended period of time, such as the breath, a mantra or an object. By doing so you exercise your “concentration muscle” and will be able to keep your attention on what you want to focus on for a longer period of time. Practicing our mind to be less reactive to outer stimuli...

Stress can be both a positive and a negative factor when it comes to our productivity and enjoyment of work. It can help us with motivation and focus, but it can also overwhelm and poor decision making. Mindfulness can help us find the balance! The stress spiral. The mind affects the body and the body affects the mind. When we think stressful thoughts the body will respond by tensing up. When the...

Take a moment to just stop and listen to the vibration of the world that permeates everything. It’s all around you. You are swimming in this vibration. It’s the vibration of reality, of what is actually happening Now. It exists before any ideas about the future or the past. Just listen. It includes everything. Every little sound, every movement big or small. And it includes you. When you listen, d...

From the bottom of my heart I wish for you to be all of yourself. To hold every insecurity in the warm embrace of your compassion. To let your playful too-much-ness shine through To listen to your anger and let it show you where your outlines are To know that everything that you are looking for is already inside you, like diamonds waiting patiently for you to find them To stop giving your power aw...

Stop protecting yourself from yourself. Surrender to what is real for you in this moment, no matter what it is. Don’t resist it, be true and be free. I’ll start. I found this moment almost unbearable, it’s so boring and in lack of distraction. I want the distraction because if I stay here I need to feel all of the anxiety of writing this piece. Feel all of the pressure from my mind to be clever an...

The whole thing is really quite simple. ‘No’ is suffering, ‘Yes’ is bliss. Not easy, but simple. Something happens when we find a ‘Yes’ to our experience in the moment. A relaxation in the middle of everything. What was stuck and stagnant can begin to flow. Sorrow can deepen and reveal the love inside. Anger can transform to strength. Pain can touch and be touched by our Being and show us what it...

I invite you to stop what you are doing, close your eyes and take five slow deep breaths. With every breath let the world slow down a little more. Notice the impact on your mind and body.

“We don’t see the world as it is, we see it as we are”?
 - Anaïs Nin Let’s talk about psychological projection. In order to protect ourself from the discomfort of facing parts of ourselves that we have hidden away we project those traits, feelings, thoughts unto others and judge them for it. Let’s say I’m a bit self-absorbed and arrogant and those traits were very forbidden when I grew up. It will...

I was inspired by a conversation yesterday to write something about Nonviolent Communication. So here goes. Nonviolent Communication is a communication framework and awareness tool, created by Marshall Rosenberg. It fosters empathic communication and compassion. It is based on the belief that we, in our nature, are compassionate beings, built to connect and to enjoy giving and receiving. Rosenberg...

Lately I've been thinking a lot about accountability and taking ownership of my own bulls**t. As humans we tend to blame the world for our own shortcomings. We blame others for the things that are wrong in our lives and make ourselves the victim of our circumstances. It might be our partner, our boss, our job, the government, our own mind, our parents, our conditioning, or a million other things....

Our attention can be so pure, so innocent. It once was. As children we met the world without any judgements or opinions. Without the filter of analysis, knowing and controlling. What if I don’t hold my attention back? What if I give my full attention to what is happening now? What if I stop hiding behind the wall of blasé? The ego can be so arrogant to reality, thinking it already knows. But it do...