Improving well-being

The Oxford Mindfulness Foundation

Explore interesting podcasts and conversations between expertise where the mindfulness theme is covered under different topics, such as “mental well-being” or “appreciating the life we have”. Learn techniques that promote a balanced and mindful approach to everyday life.

Mostly Mindful for Teens and Tweens

This podcast will teach age appropriate mindfulness strategies, based in self compassion practice. Being a teen is hard ~ This podcast is a fun way for people to build life long stress management skills.

“The Body Scan is an exercise in which you learn to be mindful of your body. You practise to stay with yourself and to gradually feel your whole body – from your feet to your head. In doing so, you encounter yourself and all your thoughts, sensations and feelings with a benevolent, accepting attitude. The exercise is used in a similar, longer form in courses on stress management through mindfulness. Many people are able to relax deeply or feel their bodies more intensely.” So says this german website.

There are many websites offer descriptions of the technique “Body Scan” and also provide practical examples:

Greater Good in Action: Body Scan Meditation

Healthline: How to Do a Body Scan Meditation (and Why You Should)

Verywellmind: Body Scan Meditation

Headspace: Body scan meditation to reduce stress

Mindfulness 360: Body Scan Meditation – Jon Kabat-Zinn

Self-Compassion-Practices

Resources to inspire and empower your compassionate mind

Compassionate Mind Foundation – Guided Audio Exercises

Mayo Clinic Mindfulness Excercises 

21 Mindfulness Exercises & Activities 

Flow nr. 8, Page 71

Meditation expert and music therapist Anna Elisabeth Röcker often uses classical music in her sessions to support her clients. She has written numerous books compiling various meditations set to classical music.

A recommended read is Sound as a Path to Mindfulness (published by Südwest). Throughout her practice, Anna Röcker has repeatedly observed that certain pieces of music can either calm or uplift us when experiencing emotions like fear, ambivalence, anger, or sadness. Here are some of her recommended musical selections:

• For difficulty concentrating: Johann Pachelbel, Canon in D Major; Its recurring rhythm and clear structure help improve focus.
• For feelings of loneliness: Camille Saint-Saëns, The Swan (from Carnival of the Animals); The music’s proud serenity strengthens and uplifts us.
• For anxiety: Ludwig van Beethoven, Symphony Nr. 6 in F Major, op. 68 (“Pastoral”); Its positive and cheerful mood has a soothing effect.
• For anger: Carl Orff. Carmina Burana – 0 Fortuna; The powerful, primal music and driving rhythm help release anger.
• For self-doubt: Georg Priedrich Händel, Music for the Royal Fireworks – La Paix; The celebratory nature of the piece elevates us to a state where doubt has little space.
• For stress: Johann Sebastian Bach, Wachet auf, ruft uns die Stimme, BWV 645; The alternating voices in the cantata create a relaxing effect as we follow them.