Is It FINALLY Time To Bust The #1 Meditation Myth?

How To Change Your Life

As a professional meditation teacher, I have lost count of the number of times people have thrown the #1 meditation myth back at me. And, if I’m being really honest, I’ve used it myself as an excuse not to meditate.

But regular meditation and mindfulness are so good for you – even just 10 minutes a day – that I thought I would dispel the #1 myth for you. That way you can either dive in and get meditating – or work on some new excuses to throw at me 😉

The #1 Meditation Myth: “But I can’t shut up my mind!”

There are different ways of saying it:

I don’t have an off switch.
My mind is too chattering.
My mind multi-tasks.
How on earth can I meditate, if I can’t make my mind go quiet?
As soon as I sit still, my mind takes over.

Well, it’s a myth. And it’s an excuse we often use, to get out of ‘having to’ meditate. But:

You don’t have to shut up your mind and stop thinking to be able to meditate.

You don’t have to be able to shut up your mind, to meditate.

Many expert meditators can’t do that yet. Some people find it easy. But the fact is that most of us have got monkey minds or grasshopper minds, leaping from one thing to the next. And there’s more to meditation than an empty mind.

You don’t have to make your mind go silent to be able to benefit from meditation.

If that’s what you’re aiming for, you’re likely to be disappointed. Just think about how many decades your mind has been taught to chatter. Yes, you can quieten your thoughts and slow things down with simple techniques that we’ll be covering during the next four weeks. But if you’re aiming for total ‘mind-silence’, then you’re setting yourself an extremely high standard to reach.

One of the keys to meditating well – or enjoying mindfulness practice – is to accept your mind. It’s about setting yourself free from being attached to your thoughts, so you are better placed to choose thoughts that create inner peace and happiness, rather than stress and anger. You don’t need to shut up your mind, to be able to meditate.

In fact:

Meditation is one of the processes that allows you to quieten your mind, so it is really the other way round!

Myth busted?

Strange though it may seem, having a monkey mind that chatters can actually be a bonus when you are first starting meditation, because you will quickly notice how 10 minutes a day of meditation can help quieten your mind. It takes dedication and it takes practice, just like any skill, but you will see results, even in the first few weeks.So how on earth are you supposed to meditate with your mind racing? Well, there are three keys to meditation.

The first one is relaxation.
You can’t meditate if you’re feeling exhausted and stressed. It’s a simple fact that when we are tired and stressed we are running on adrenalin – and meditation is about creating a sense of calm.
You can’t do that if you’re in your ‘fight or flight’ stress mode. That’s why you’ll notice that, at the beginning of each meditation audio, there is a sequence that allows you to settle in the moment; to settle in your body and to start to relax.
It is critical that you let go and do that.
.
The second key is acceptance.
Your mind will wander: it will think about the shopping; it will think about the ironing; it will think about the school run; it will think about anything it can, because it is used to doing that.
That’s the job that it has had for so many years.
Don’t judge it; don’t dive into a story complaining to it about it getting in the way of your meditation, because suddenly your 10 minutes will be over. And you’re likely to feel that you wasted your time.
Don’t give up if your mind wanders. Just gently bring yourself back to whatever it is that you are focusing on in that day’s meditation.
Learning to accept the monkey mind is one of the most amazing ways to de-stress and calm down. It makes a huge difference to your meditation journey. It takes practice, but it is achievable.
The same thing goes for aches and pains, noises and interruptions. If you practise meditation daily, you will be learning how to accept them and not let them get in the way.
.
.
The third key to meditation is concentration and focus.
You’ll be learning how to concentrate and focus on just one thing at a time, to deepen your meditation.
In our multi-tasking life that can feel like a real challenge – and our conscious mind might give us all sorts of reasons why we can’t do it. The key is to choose whether or not you want to buy into those reasons – or whether you want to allow the process of practising meditation to help you make changes in your life.

For those of you on my How To Meditate course, over the 10 weeks we don’t just look at how to meditate, we also dive in and deal with:

how to handle your thoughts getting in the way
how to calm and quieten your mind
how to allow your mind to relax
and how to accept those thoughts

So you see, meditation is not about switching off your monkey mind. But if that’s what you want to do, it teaches you how.

Meditation is about learning to get your mind to work with you – gently training it – and that can be fun.

So I’m curious: what are you favourite meditation excuses?
Which myths are you feeding, to avoid 10 minutes a day of potentially life-changing silent sitting?
And what would I have to say to convince you to let go, trust and give it a try?
I’d love to hear from you via the comments!

With love, Namaste,

P.S. If you’d like to learn how to meditate, how about joining us for “How To Meditate“?
And if you’d love to know how to grow your business or transform your career with meditation, here’s a free webinar for you. xx Clare

Hang On A Mo!

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Hang on a mo!

Hi %%FIRST_NAME%%,

I’m so please you’re able to join us for the upcoming webinar on how to grow your business with meditation and mindfulness.

I’ll send you details of how to log in very soon. They’ll be going to your email address, which the system says is:

%%EMAIL_ID%%

Is that right? If not please let me know at hello@clarejosa.com

In the meantime, how about joining us over at our private Facebook group, “From Passion To Purpose”? Click this link and then the ‘join group’ button and I’ll get your membership approved ASAP.

https://www.facebook.com/groups/frompassiontopurpose

See you there!
With love, Namaste,
Clare x[/vc_column_text][/vc_column][/vc_row]

Want To Change Your Life In 2015? Where Do You Want 2015 To Take You?

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What’s On In 2015? Where Do You Want 2015 To Take You?

We start later this month with a live online Masterclass all about New Year Resolutions and why they don’t work – and what you can do instead. On January 7th, I’ll be sharing with you a beautiful visioning process you can use, to truly fast-track your way towards 2015 being your best year yet. Then we’re dealing with How To Beat The Winter Blues. Over the year we’ll be covering everything from how to finally shut up your inner critic, through to how to stop unconsciously sabotaging what you really want, just before you get it.

I am running in a monthly live Q&A call for everyone who is on one of my online programmes, so you can turn your online course into virtual mentoring. It is your chance to get answers to your questions, possibly a bit of live one-to-one and to learn from other people’s questions. They’re going to be amazing!

AND I’m going to be running monthly mini-retreats at my healing centre in East Sussex – it would be fabulous to see you there!

It would be an honour to share the journey with you.

With love, Namaste,
Clare x
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Gratitude – 2015 Group Mentoring Programme

So if you’ve been thinking about joining in, now would be a great time to make that commitment to the ‘future you’.

If you want to find out more and grab your place today, here’s where you can apply: Gratitude – 2015 Group Mentoring Programme

[/vc_column_text][/vc_column][vc_column width=”1/3″][image_with_animation image_url=”15607″ alignment=”center” animation=”Fade In” img_link_target=”_self” delay=”111″ img_link=”https://www.clarejosa.com/gratitude” el_class=”width=“444“”][/vc_column][/vc_row][vc_row type=”full_width_background” bg_position=”center top” bg_repeat=”no-repeat” bg_color=”#990033″ scene_position=”center” text_color=”light” text_align=”left” top_padding=”22″ bottom_padding=”22″][vc_column width=”1/1″][vc_column_text]

Face-to-Face Workshops

[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” bg_position=”left top” bg_repeat=”no-repeat” scene_position=”center” text_color=”dark” text_align=”left” top_padding=”22″][vc_column width=”1/4″][image_with_animation image_url=”17741″ alignment=”center” animation=”Fade In” img_link_target=”_self”][/vc_column][vc_column width=”3/4″][vc_column_text]In East Sussex, UK, running from 9:30am to 5pm.

I’m really excited about the chance to get to meet you, face-to-face, over the coming year. In these weekend retreats, we’ll get to really dive in and make deep-acting changes in your life – the kind of thing the ‘future you’ will truly thank you for.

And you might be surprised at how little snot needs to be involved 😉

January 25th (Sunday) – £75 EB (£97 Full Price)- How To Beat The Winter Blues
March 21st & 22nd (Saturday & Sunday) – £147 EB (£197 Full Price)- Spring Clean Your Life
May 23rd – 25th (Saturday, Sunday, Monday) – £275 EB – How To De-Stress – An Inspired Blend Of NLP, Mindfulness, Meditation & Ancient Wisdom

TBC – September 2015 – Turkey – Rebalance Your Life

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Live Online Masterclasses

All calls run live for up to 90 minutes and are recorded, so you can download them and listen again at any time.

You can book a single Masterclass for £29 – or you can join in with all of them – as a VIP guest, if you book a Gold or Platinum ticket on my 2015 Gratitude Group Mentoring Programme (and you’ll be amazed by how affordable it is).
[/vc_column_text][/vc_column][vc_column width=”2/3″][vc_column_text]December 28th / 31st (2014) – Why New Year Resolutions Don’t Work – And What You Can Do Instead
January 7th – Exclusive for members of the Gratitude Group Mentoring Programme: How to figure out what on earth you actually want – and super-speed your way towards it
February 4th – All About Relationships
March 4th – Letting Go – Without Throwing Away
April 1st – How To Finally Shut Up Your Inner Critic
May 6th – How to quieten your mind, feel calmer, happier and less stressed
June 3rd – How to bust limiting beliefs, let go of old excuses and secrets to sail through your fears
July 1st – How to keep that ‘summer holiday’ feeling, all year round
August 5th – A birthday celebration surprise topic with an extra bonus 🙂
September 2nd – Experience for yourself how two little words can make or break your day. You’ll wish you had learned this at school
October 7th – Mastering change – lessons learned from Autumn leaves
November 4th – How to stop unconsciously sabotaging what you really, really want
December 2nd – Surprise Christmas gift Masterclass[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/3″][image_with_animation image_url=”17320″ animation=”Fade In” img_link_target=”_self” delay=”111″ img_link=”https://www.clarejosa.com/resolutions/”][/vc_column][vc_column width=”2/3″][vc_column_text]Booking is now open for the first of the Masterclasses:

Why New Year Resolutions Don’t Work – And What You Can Do Instead

Booking for the other Masterclasses will open soon – or you can grab a VIP seat in all of them by becoming a Gold or Platinum member for my 2015 Gratitude Group Mentoring Programme.[/vc_column_text][/vc_column][/vc_row][vc_row type=”full_width_background” bg_position=”center top” bg_repeat=”no-repeat” bg_color=”#990033″ scene_position=”center” text_color=”light” text_align=”left” top_padding=”22″ bottom_padding=”22″][vc_column width=”1/1″][vc_column_text]

Live Q&A Dates – Thursdays

January 22nd
February 19th
March 19th
April 16th
May 21st
June 18th
July 23rd
August 20th
September 17th
October 15th
November 19th
December 17th

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Monthly Mini Retreats

[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” bg_position=”left top” bg_repeat=”no-repeat” scene_position=”center” text_color=”dark” text_align=”left” top_padding=”22″][vc_column width=”2/3″][vc_column_text](Sundays from 9am to 1pm)
They’re an inspired blend of yoga, meditation, mindfulness, Ancient wisdom and fun – all in my teaching yurt at our healing centre in East Sussex – and you get the chance to walk the healing labyrinth, afterwards, too! At £47 per session (or get a 20% discount if you pre-book 5 or more) and limited places, early booking is essential.
February 8th
March 8th
April 12th
May 10th
June 7th
July 5th
August 2nd
September 13th
October 3rd (Saturday)
November 1st
December 6th[/vc_column_text][/vc_column][vc_column width=”1/3″][image_with_animation image_url=”17751″ alignment=”center” animation=”Fade In” img_link_target=”_self” delay=”111″][/vc_column][/vc_row][vc_row type=”full_width_background” bg_position=”center top” bg_repeat=”no-repeat” bg_color=”#990033″ scene_position=”center” text_color=”light” text_align=”left” top_padding=”22″ bottom_padding=”22″][vc_column width=”1/1″][vc_column_text]

How To Book?

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]For face-to-face events:
Call my team on 020 8798 0542 or email hello @ clarejosa.com, letting my team know which course you want to book.

For online events:
Click on the link to the event you want to attend and you can book online.

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Is Your Monkey Mind Telling You The Truth About Stress?

How To Change Your Life

{Hint: You’ll Want To Make Sure You’re Not Falling Into This Trap}

Have you noticed how your Monkey Mind (that little voice in your head – or maybe yours sits on your shoulder?) likes to tell stories about stress?

Even when you’re not feeling particularly stressed, if it spots a stress trigger, it uses it as an excuse to start up the story machine again.

And it likes labels. It likes to put things in boxes: “That’s a stressful thing. That’s a difficult thing. That’s a happy thing.” When the stuff is in boxes, it makes life easier for your Monkey Mind, because then it knows which auto-pilot scripts and old habitual behaviours to run.

But there’s a problem with all of this.

The problem is that we believe the stories our Monkey Mind tells us.

If it tells us something is a happy thing, we believe it. If it tells us that something is a difficult thing, we believe it. And we feed the thoughts that support those beliefs.

Life is an objective, sensory experience, until you label it and attach the event to a story.

As soon as we use a label or put an experience into a particular box, we lose our flexibility and choice over how to respond.

The experience gets automatically connected to your body’s chemistry set, triggering the hormones and chemical reactions that impact your physiology and emotions.

The label – the story – impacts every cell in your body, without you consciously doing a single thing about it.

But it’s all a fib, because:

Tweet this: ‘Life’ isn’t stressful. The stories we tell ourselves about life create the stress. It is believing your thoughts that causes the pain.

The phenomenon of ‘stress’ comes from believing the stories your mind is telling you about it. Yes, some events have the power to trigger more stress than others, but ultimately it’s up to us to choose how to experience life.

Is this really stressful? Or am I just telling myself it is?

Whether it feels stressful or not is up to you. You get to choose which stories to feed in your mind. You get to choose which to just let float on through.

Tweet this: You are the author of your own story. So you can choose which story to write.

I know the idea of ‘choosing’ might feel difficult – and even trigger a few rotten tomatoes being thrown at me down computer screens – but it is something you CAN do. In fact, there’s a technique I’d love to share with you that could help you in the next sixty seconds. Are you up for it?

Want A Solution?

How to get your Monkey Mind to tell the truth – and reclaim your choice – a 60 second mindfulness technique.

Start with 3 Mindful Breaths, breathing in through your nose and breathing out with a tension-releasing ‘ahhh’ sound. This brings you back into the present moment and into your body.
Say to yourself: “I choose to press ‘pause’ on the story.” And mean it. Wait for the gap to arrive.
Ask yourself: “What is real in this situation?”
Be firm with yourself. If stories and drama surface, press pause on them and ask yourself again what’s real.
If you get stuck, go back to describing the physical sensory experience, e.g. “When my boss said I have to do a presentation next week, I noticed the pit of my stomach tensing up and I clenched my jaw.”
Sensory descriptions bring you back to what’s real and helps you to drop the label-addiction.
When you distil the situation back to the essence of the sensory experience, and let go of the labels and the stories, it always feels better.
If you want to try out solutions to the problem, imagine them and ask yourself how they feel. Your body will tell you whether the solution creates physical sensations that feel worse or whether it brings genuine relief. It’s easier to make decisions, when you work with your body’s internal barometer.

Did you enjoy this technique? It’s really just the tip of the iceberg. There’s so much more I’d love to share with you!

If stress is a feature of your daily life – and you’re feeling fed up with being stuck on an emotional rollercoaster, then you’ll love my 14 day “Master Your Emotions” programme. You could set yourself free from that emotional cycle in the next 14 days – in just 10 minutes a day.

Here’s where you can find out more and get started today: Master Your Emotions

How did you get on with this technique? What did you notice shifted, when you turned from ‘story’ to ‘body’? How might you remind yourself to play with this?

I’d love to hear from you, via the comments.

With love, Namaste,

Day 11: It’s Time To Remember How To Breathe!

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It’s Time To Remember How To Breathe!

[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” bg_position=”left top” bg_repeat=”no-repeat” scene_position=”center” text_color=”dark” text_align=”left” top_padding=”11″ bottom_padding=”11″][vc_column width=”1/2″][vc_column_text]Hi %%FIRST_NAME%%,
How did you get on with your magic wand for worrying? How might you remind yourself to play with the technique?

Today we’re starting our 4-part journey into the demystified ancient wisdom of the realms of yoga, meditation and mindfulness, to help you to handle emotions more easily.

In fact, we’re going back to basics – with how to breathe.

And I’m really curious to hear how today’s belly breathing technique helps. In fact, today’s deep yogic breath helps you to re-train yourself to breathe in a healthy way (from your belly, not your shoulders!) and can energise you, also helping you to think more clearly.

[/vc_column_text][/vc_column][vc_column width=”1/2″][vc_column_text][/vc_column_text][vc_video link=”https://player.vimeo.com/video/100577698″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]When you have watched the video, I would LOVE to hear from you! Click on the images to go to the discussion threads:

All the discussions happen in our private Facebook group. If you’re not a member of Dancing In Your Soul-Shoes yet, click here and then click the ‘join group’ button and I’ll get things sorted!

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/3″][image_with_animation image_url=”16856″ animation=”Fade In” img_link_target=”_blank” img_link=”https://www.facebook.com/photo.php?fbid=10152499735911238&set=pcb.345371882300280&type=1&theater” alignment=”center”][/vc_column][vc_column width=”1/3″][image_with_animation image_url=”16855″ alignment=”center” animation=”Fade In” img_link_target=”_blank” img_link=”https://www.facebook.com/photo.php?fbid=10152499735936238&set=pcb.345371882300280&type=1&theater”][/vc_column][vc_column width=”1/3″][image_with_animation animation=”Fade In” img_link_target=”_self” image_url=”16853″ alignment=”center” img_link_large=”yes”][vc_column_text]

And here’s a bonus affirmation for you:

“Just breathe. Everything else is optional.”[/vc_column_text][vc_column_text]Click here to share on Facebook[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]I’ll be back tomorrow when we’ll be discovering why getting grounded is your best friend when it comes to emotional health.

With love, Namaste,
Clare x

P.S. If you’re the kind of person who needs to dive in and devour everything in one go, here’s a summary page for the whole course. However, most people find it works best if they follow the emails as they arrive, breaking things down into bite-sized chunks. It’s up to you – there’s no judgement here! xx[/vc_column_text][/vc_column][/vc_row]

Day 10: Want A Magic Wand For Worrying?

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Want A Magic Wand For Worrying?

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][heading]

IMPORTANT: If you are suffering from really strong emotions – or symptoms of clinical depression – PLEASE seek urgent support from your chosen medical professional, before trying to self-treat with these techniques. The information in this course is intended to complement, not substitute for, professional one-to-one advice.

[/heading][/vc_column][/vc_row][vc_row type=”in_container” bg_position=”left top” bg_repeat=”no-repeat” scene_position=”center” text_color=”dark” text_align=”left” top_padding=”11″ bottom_padding=”11″][vc_column width=”1/2″][vc_column_text]Hi %%FIRST_NAME%%,

How did you get on with the last workbook? Had you spotted yourself judging yourself about feeling angry? Or pretending you weren’t feeling it? How could you channel your anger into positive action, so you can release it and set yourself free?

Today I’m sharing the third of your three workbooks. And in this one I’m spilling the beans on a magic wand for worrying.

Here’s where you can read about it – as well as one of my favourite quotes from the Dalai Lama.

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Click on the image to open the workbook. Or you can right click and choose ‘save as’ (or similar) to download it to your phone or computer.

[/vc_column_text][image_with_animation image_url=”16691″ alignment=”center” animation=”Fade In” img_link_target=”_self” img_link=”https://www.clarejosa.com/wp-content/uploads/2014/11/emotional-first-aid-magic-wand-for-worrying.pdf”][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]When you have read through the workbook, I would LOVE to hear from you! Click on the images to go to the discussion threads:

All the discussions happen in our private Facebook group. If you’re not a member of Dancing In Your Soul-Shoes yet, click here and then click the ‘join group’ button and I’ll get things sorted!

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/3″][image_with_animation image_url=”16843″ animation=”Fade In” img_link_target=”_blank” img_link=”https://www.facebook.com/photo.php?fbid=10152499688901238&set=pcb.345349448969190&type=1&theater” alignment=”center”][/vc_column][vc_column width=”1/3″][image_with_animation image_url=”16844″ alignment=”center” animation=”Fade In” img_link_target=”_blank” img_link=”https://www.facebook.com/photo.php?fbid=10152499688906238&set=pcb.345349448969190&type=1&theater”][/vc_column][vc_column width=”1/3″][image_with_animation animation=”Fade In” img_link_target=”_self” image_url=”16841″ alignment=”center” img_link_large=”yes”][vc_column_text]

And here’s a bonus quote for you:

“If you can do something about it, then there’s no need to worry. If you can’t do anything about it, then there’s no point in worrying.” HH Dalai Lama[/vc_column_text][vc_column_text]Click here to share on Facebook[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]I’ll be back tomorrow when we’ll be diving in to demystified emotional first aid wisdom from the world of yoga, meditation and mindfulness. And we’re starting with a simple breathing technique that can can energise you, also helping you to think more clearly and release difficult emotions.

With love, Namaste,
Clare x

Search Results for: mindfulness

Myth busted?

Hang on a mo!

{Hint: You’ll Want To Make Sure You’re Not Falling Into This Trap}

As soon as we use a label or put an experience into a particular box, we lose our flexibility and choice over how to respond.

The label – the story – impacts every cell in your body, without you consciously doing a single thing about it.

Is this really stressful? Or am I just telling myself it is?

Want A Solution?

How to get your Monkey Mind to tell the truth – and reclaim your choice – a 60 second mindfulness technique.

It’s Time To Remember How To Breathe!

All the discussions happen in our private Facebook group. If you’re not a member of Dancing In Your Soul-Shoes yet, click here and then click the ‘join group’ button and I’ll get things sorted!

And here’s a bonus affirmation for you:

Want A Magic Wand For Worrying?

All the discussions happen in our private Facebook group. If you’re not a member of Dancing In Your Soul-Shoes yet, click here and then click the ‘join group’ button and I’ll get things sorted!

And here’s a bonus quote for you: