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Metta-morphics

Elfreda Manahan-Vaughan Coaching, Training and Consulting

[email protected] Tel.0868373582

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Blog

Tips and thoughts on how to have a great life.

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Time to Reflect

Posted by Elfreda Manahan-Vaughan on December 27, 2018 at 4:30 AM Comments comments (0)


As the year draws to a close it is time to reflect before beginning the New Year. Practising gratitude is a regular part of my life and as I am sure many of you may know it is an essential practice in Positive Psychology. The Count Your Blessings intervention has been made well known by the father of Positive Psychology, Martin Seligman. This time of year, is a time of huge gratitude for me as I look back on all I’ve achieved, gained, received and shared in this past year.

As a year 2018 has been an eventful one. There have been many changes for me, some disappointments and health issues. However, each of the challenges I faced brought me more gratitude as I realised how amazing and supportive the people in my life are. I have also been blessed with sharing my time with some wonderful people. To all of you who attended classes, listened to me speak and sat opposite me in a coaching session, I am truly grateful. You are the reason I do what I do, and your presence encouraged me to get out of bed even on those days it was struggle.

To my colleagues, those I teach with, train with and my fellow coaches, you are a constant source of support and encouragement. I know when no-one else may see my social media posts one of you will always respond. You encourage me to be my best and challenge me to push my boundaries. This past year some of you have gone above and beyond to support me and help me, especially when things got difficult. I won’t name you but if you are reading this you know who you are.

I am also blessed with a wonderful network of friends, family and loved ones. It is always a joy to be around people who get me and who will accept me, warts and all.

Next year is already looking exciting. I have seen more clients in the past few months than I ever have before and thanks to you and all the referrals I already have bookings for the New Year. I will be speaking in schools to students and staff and delivering lots of mindfulness, well-being, confidence and stress management courses. My studies will continue and by May I will have my Post Graduate certificate in Applied Positive Psychology and Coaching Psychology, the first step in my Masters. It’s all very exciting and I can’t wait.

I wish all of you a very Happy New Year, I hope it brings much joy, success and achievement. Thank you for all the comments, Likes, Loves and Shares, you have no idea how much it helps.

I hope our paths cross again in the New Year,

Elfreda (Feeling Grateful)

[email protected]/ 00353868373582

 

 

 


Two Short Mindfulness Practices to Get You Through the Festive Season

Posted by Elfreda Manahan-Vaughan on December 21, 2018 at 12:40 AM Comments comments (0)


Whether you love it or hate it the Christmas holiday period can have stressors. It may be the build-up, as you try to get everything ready or it may be on the day when you juggle family with present opening and the big feast. This week, as my classes ended for this year, and this term, I taught two short practices to help students if the pressure cooker of stress starts build. I’ve decided to share them with you here too. They take less than five minutes. One is done with eyes closed and the other you can do either with eyes open or closed.

3 Minute Present Moment Awareness.

Sit up straight with your eyes closed. Notice your feet, lower legs, knees and upper legs. Then, notice your pelvis and the feeling of your body on the chair. Notice your stomach and chest and feel the breath entering and leaving your body. Notice your lower back and upper back and then your shoulders. Notice your fingers and thumbs, hands, wrists, upper arms and lower arms. Then notice your neck, back of your head top of your head and face. (This should only take one minute).

Next notice any sounds you can hear, keep listening and if your mind wanders come back to the sounds. Listen for loud ones and quiet ones. Try not to think about what they are, just notice that you can hear things. After a minute move on to the next stage.

Lastly, for one minute, notice your thoughts. Are they thoughts from the past or future, are you worrying, talking to yourself or going over something in your mind? Just notice what is there, without trying to change anything or judge yourself for your thinking. After the minute is over just notice your breath and then open your eyes.

The Power of Three

With your eyes open or closed, notice three different sensations in your body. They may be just in different parts of your body, or you can see if you can find three different specific sensations.

Now see if you can notice three different sounds. Start with louder ones and then move on to quieter ones.

Finally, notice three different types of thoughts you’ve been having. They may be repetitive or recurring. They may have been momentary; pleasure, pain, happiness or discomfort. See if you can find three then, move your attention outwards to what you can see. If you wish you can then look for three things of a specific colour, such as three blue things. Then you can look for three things with numbers. If you are in a public place you can look for three people with hats, bags and so on. As soon as you feel your focus has moved from whatever has been stressing you, you can stop.

You can do either of these exercises at any time, to pull you away from any stressful thinking you may be experiencing. We can’t stop ourselves thinking but we can change our focus.

Wishing you have a very happy Christmas, if you celebrate.

I hope our paths cross gain in future,

Elfreda [email protected] 00353868373582

 

 

 


Two Short Mindfulness Practices to Get You Through the Festive Season

Posted by Elfreda Manahan-Vaughan on December 21, 2018 at 12:40 AM Comments comments (0)


Whether you love it or hate it the Christmas holiday period can have stressors. It may be the build-up, as you try to get everything ready or it may be on the day when you juggle family with present opening and the big feast. This week, as my classes ended for this year, and this term, I taught two short practices to help students if the pressure cooker of stress starts build. I’ve decided to share them with you here too. They take less than five minutes. One is done with eyes closed and the other you can do either with eyes open or closed.

3 Minute Present Moment Awareness.

Sit up straight with your eyes closed. Notice your feet, lower legs, knees and upper legs. Then, notice your pelvis and the feeling of your body on the chair. Notice your stomach and chest and feel the breath entering and leaving your body. Notice your lower back and upper back and then your shoulders. Notice your fingers and thumbs, hands, wrists, upper arms and lower arms. Then notice your neck, back of your head top of your head and face. (This should only take one minute).

Next notice any sounds you can hear, keep listening and if your mind wanders come back to the sounds. Listen for loud ones and quiet ones. Try not to think about what they are, just notice that you can hear things. After a minute move on to the next stage.

Lastly, for one minute, notice your thoughts. Are they thoughts from the past or future, are you worrying, talking to yourself or going over something in your mind? Just notice what is there, without trying to change anything or judge yourself for your thinking. After the minute is over just notice your breath and then open your eyes.

The Power of Three

With your eyes open or closed, notice three different sensations in your body. They may be just in different parts of your body, or you can see if you can find three different specific sensations.

Now see if you can notice three different sounds. Start with louder ones and then move on to quieter ones.

Finally, notice three different types of thoughts you’ve been having. They may be repetitive or recurring. They may have been momentary; pleasure, pain, happiness or discomfort. See if you can find three then, move your attention outwards to what you can see. If you wish you can then look for three things of a specific colour, such as three blue things. Then you can look for three things with numbers. If you are in a public place you can look for three people with hats, bags and so on. As soon as you feel your focus has moved from whatever has been stressing you, you can stop.

You can do either of these exercises at any time, to pull you away from any stressful thinking you may be experiencing. We can’t stop ourselves thinking but we can change our focus.

Wishing you have a very happy Christmas, if you celebrate.

I hope our paths cross gain in future,

Elfreda [email protected] 00353868373582

 

 

 


Trying out Positive Psychology Interventions for Forgiveness

Posted by Elfreda Manahan-Vaughan on November 9, 2018 at 2:45 AM Comments comments (0)


 

Those you who very kindly keep track of my online activity, and take the time to read my blog posts, will probably have noticed I’ve been posting a lot less lately. The reason being I started a Masters in Applied Positive Psychology and Coaching Psychology or MAPPCP for short. It’s a subject area I am fascinated by, especially now as the focus of PP has turned from simply research, to using Positive Psychology Interventions in real world contexts like coaching. So, what is a PPI?

Positive Psychology Interventions or PPIs for short are exercises and activities used to help get people from 0 to 5 on a scale of flourishing. ‘Psychology as usual’ has for many years focussed on getting people from -5 to 0, which would mean from clinical depression and poor mental health to a functional level. A lot of research prior to the beginnings of Positive Psychology, in 1998, was concerned with abnormal psychology. Certain fields such as Humanism looked at the areas of virtue and flourishing but not to the extent that PP does. When research into PP began the main aim was to develop interventions that would allow someone who was functional to move into what is called flourishing. There are several scales or measures to test out where you are currently, such as, the Positive and Negative Affect Schedule or PANAS and the Scale of Positive and Negative Experience or SPANE which give you a measure of subjective well-being or SWB (you can find these through a Google search). There are also tests for Life Satisfaction and much more. If you have ever heard of the Gallop surveys, you may have come across some of these as they regularly test well-being across the nations of the world. Of course, once you have a measure of well-being the next step is to figure out how to improve it and that’s where Positive Psychology Interventions come into play.

Some of the most widely recognised PPIs are Gratitude exercises, Mindfulness, Forgiveness, Positive Goals and much more. Much of the self-help industry adopt these but the difference with PP is they empirically test them to know if and why they work. As part of my first assignment I have had to engage in two PPIs. Obviously, these are not new to me as I have been practicing Mindfulness and Gratitude for years and many of the other PPIs. Choosing one that was new was a bit of a challenge, but I finally chose to do a Forgiveness PPI as this particular one was not one I had done before. Forgiveness PPIs are not intended to condone anyone’s behaviour or to forgive someone who could cause you danger by forgiving them. They are intended to help you let go of unwanted emotions and to move on from a hurtful situation. So, in the interest of making this blog post brief I am going to share the Forgiveness PPI with you below and you can let me know in the comments if you tried it and how you got on.

Benefit Finding Effect - Forgiveness PPI

For the next 20 minutes, we would like for you to write an essay related to that harmful thing that someone did to you. However, as you write, we would like for you to write about positive aspects of the experience. In which ways did the thing that this person did to you lead to positive consequences for you? Perhaps you became aware of personal strengths that you did not realize you had, perhaps a relationship became better or stronger as a result, or perhaps you grew or became a stronger or wiser person. Explore these issues as you write. In particular, please try to address the following points: (a) In what ways did the hurtful event that happened to you lead to positive outcomes for you? That is, what personal benefits came out of this experience for you? (b) In what ways has your life become better as a result of the harmful thing that occurred to you? In what ways is your life or the kind of person that you have become better today as a result of the harmful thing that occurred to you? (c) Are there any other additional benefits that you envision coming out of this experience for you perhaps some time in the future? As you write, really try to “let go”and think deeply about possible benefits that you have gained from this negative event, and possible benefits you might receive in the future. Try not to hold anything back. Be as honest and candid as possible about this event and its positive effects, or potential effects, on your life.

You can do this once or as I did, which was 3 times over a period of a week. I found it really useful, and a great way to reframe hurt. It also was a useful addition to my regular Loving Kindness practice, which I wrote about in an early blog post.

I look forward to hearing how you got on. You can contact me via PM, email: [email protected] or phone 0868373582.

I hope our paths cross again in future,

Elfreda



Top Tips for Starting and Maintaining a Regular Mindfulness Practice

Posted by Elfreda Manahan-Vaughan on October 5, 2018 at 3:55 AM Comments comments (0)


Once it hits Autumn I am usually inundated with requests about when my next Mindfulness course takes place and bookings for Mindfulness talks and workshops. It appears that once the shorter nights start, people shift focus from holidays and outdoor activities to learning and study. For some people getting to access a course is not always possible and so they embark on a Mindfulness practice themselves. For others, they’ve already done a course and they just want to get back into it. With this in mind, I have decided to give you my top tips for starting and maintaining a regular Mindfulness practice.


1. Find a teacher

I know I said above that not everyone can get to a class but there are still plenty of ways to get access to a teacher. There are lots of online courses, including my own, as well as apps that have teachings from reputable teachers. Finding a teacher is very important if you want to have the right kind of practice for you, to make sure you are practicing correctly and also so that you can ask questions if you are finding it challenging or aren’t sure if you are on the right path. Make sure the person you choose to learn from is a regular meditator themselves and clearly demonstrate that they are living mindfully. This does not mean they are stress free and happy all they time. What it does mean is they are clearly self-aware and managing their stress and demonstrating the core teachings of mindfulness.


2. Choose your time wisely

Knowing when to meditate is very important as it is not the same for everyone. I am a morning meditator. I like to do it first thing so that way I won’t miss out on it if my day gets busy or if I am too tired later in the evening. That being said, I also allow myself the flexibility of doing it later if I decide to have a lie in or if I am extra enthusiastic and decide to meditate a second time later in the day. Other people prefer last thing at night because it helps you relax and can be great for sleep. If you do choose to meditate at night, then it’s better to do it somewhere other than your bedroom and most importantly not your bed.


3. Get a Timer

Often when people start to meditate they sit down and close their eyes with the intention of meditating for a few minutes. In my experience without a timer they rarely do the time they intend and spend most of they time checking their watch wondering how long they’ve been. If you get a timer, I recommend the Insight Meditation Timer App, then you can set your time and get on with it, knowing it will ring when your time is up. You can also set interval bells if you want to extend your meditation and like to have some idea of what stage you are at. You can do 5-minute bells, for shorter meditations and 15 minutes for longer, for example. The Insight Timer is also useful because it logs your meditations, which can be very motivating for some, including me.


4. Choose your duration

As with all things, there are recommendations and best practices. According to the research, which you can find in the book Altered Traits by Daniel Goleman and Richard Davidson, the optimum time for meditation is 20 minutes. In the beginning this length of time can feel like an eternity so, it is important to start slowly and work your way up. If you go all gung-ho at the beginning, you will very likely give up after a while as the commitment may seem too much. Start by doing 5-minute slots, adding a few minutes a week over a period of weeks until you eventually get to 20 minutes a day. After that if you wish to do longer sessions, that is up to you.


5. Choose your location

Having a set location where you meditate every day is helpful. Having your zafu, stool or chair already set out with a blanket and cushion helps to make your practice formal, but also eliminates any excuses you might make for not having somewhere to practice or things not being ready. This should preferably not be in your bedroom or if it is, it shouldn’t be your bed. If you meditate in bed you will fall asleep. Having a candle or an altar can help some people too, as it gives the practice a sense of importance or value. Decide what works for you.


6. Commit

Mindfulness is a commitment. You must commit to doing it every day if you want to reap the benefits, or at least 5 to 6 days a week. Naturally we all miss a day every so often, but the research tells us that it is the daily practice that makes the difference to your brain and when we stop things go back to the way they were before. There are days when you will be challenged but if you make it part of your routine and commit to doing it for your own benefit, and the benefit of those around you, then you will be more likely to keep going when you’ve missed a day or when it seems like it is too hard.


7. Let go of your judgment

Mindfulness is a non-judgemental practice. What this means is, it is a way of being that allows what is, without trying to change or resist it. This is important when you practice because some days you will feel great and other days your head will be melted with over-thinking, itches, pain, uncomfortable feelings and general irritation. These are the times when you need to keep going and push through. This is when you need to be able to accept what is and let go of your attachment and judgement to wanting it to be different. These are the meditations that make the biggest difference when it comes to difficulties and challenges in your life. If it was always easy, then you wouldn’t reap the benefits of being able to deal with the hard stuff in life when they arise.


8. Give it a go

Finally, just give it a go. You have nothing to lose and everything to gain. Play around with different types of meditation and find the one that works for you, and if you struggle with sitting do some mindful movement or walking. There are lots of types of meditation out there, I’ve trained in Zazen from the Zen tradition, Metta or Loving Kindness, Healing Meditation and Visualisation meditation, such as those used in Reiki. I practice them all at different times depending on my mood or needs.


If I can help you in any way or if you have questions then, please feel free to get in touch. You can find my online course on my website and links on my Facebook page and if you would like a one to one session this can be done via Skype or Zoom or face to face.

Thanks for reading.

I hope our paths cross again in the future,

Elfreda (regular meditator, often itchy, fidgety and has a monkey mind).

 


Claustrophobia and Other Fears.

Posted by Elfreda Manahan-Vaughan on September 21, 2018 at 3:55 AM Comments comments (0)


 

Recently, I have been working with the service users in the Irish Wheelchair Association Navan branch, teaching Mindfulness, funded by the LMETB Community Education Service. The subject of dealing with upcoming stressful events was a topic of discussion as most of the class has fears about hospital appointments such as blood tests, MRIs and other tests. I had to have an MRI myself last month so, I had a good understanding of what they were talking about. I too had to prepare myself as like many people I am somewhat claustrophobic.


My claustrophobia all started when as I child I would hide under beds and in cupboards when I became overwhelmed by the noise and hustle and bustle of a house with 7 people, and one cat, living in it. On one occasion I got locked in a cupboard that had no lock on the inside, only to be found by my sister who happened to open the door, and on two other occasions I got stuck under a bed and caused myself to have panic attack. At the time, it always seemed like I had been missing for hours but I was regularly amazed, when I returned to the land of the living, that no one had even noticed I was gone. I am sure now, it was probably only 20 minutes but to me, then, it seemed like hours. Unfortunately, these experiences caused me to dread feeling helpless as, at the time, my cries for help fell on deaf ears (or so it appeared to me) and they also triggered feelings of claustrophobia.


As I got older I challenged myself to face my fears. I am fine in lifts, I have been in mines, caves, scary dark theme-park rides and have crawled under cars and into small spaces attempting to repair things or rescue animals, as the case may be. It took me by great surprise when one day during a meditation I had a flash back akin to being buried but which was actually me being trapped under a bed. In hindsight I realise now this was a by-product of some work I had been doing on myself in relation to asking for help and I guess my clever, old unconscious mind thought it would be good to create a scenario where the only solution I could think of was to be saved by someone else digging me up – ‘Oh insert expletive here’. (I have since come up with several other imaginative ways of getting out of being buried alive, by the way).


I had mostly forgotten about it but when the MRI appointment came around I started to get more and more panicked about being in the machine and feeling trapped. It came to a head when one night in bed, I started to panic, and I knew if I didn’t do something I would end up having a panic attack. First, I noticed my breath and made an effort to slow my breathing down. I looked around the room to ground myself in my surroundings, the cream paint on the walls, the blue carpet, the feeling of the duvet against my skin. As I started to relax, I lay flat again, I had sat up as I was afraid to lie down with the heavy feeling pressing against my chest. I turned to face my husband and I focused on his face as I allowed the moment to pass and my body and brain return to safety. Once I had calmed down it wasn’t long before I was able to return to sleep again, all the while reassuring myself that I was safe, and this was all in my mind.


The next day I set about fixing this so that I could have my MRI without fear or panic. I used self-hypnosis to put myself into a relaxed state and I ran through in my mind what the day of the MRI would be like. I saw each part, breakfast, the journey to the clinic, filling in the form, the canula in my arm, the tunnel and of course heard the sound that so many people dread. At every opportunity I mentally rehearsed feeling safe and calm, each time my mind wandered to fear I focused on the present and came back to now. I reminded myself it was ok to feel helpless but, on this occasion, I wouldn’t be. I’d have an alarm in my hand, the radiographer would be there, and my lovely husband, James, would be waiting outside. I practiced every day right up to the day of the MRI. When the day came, I was calm. When I lay down and went into the machine, I noticed my surroundings, the grey stripe on the ceiling of the machine, the coolness of the air, the weight of the cage across my body. Rather than trying to block out the sound, like most people do, I listened. I noticed the change in beeps and knocks. I counted them in-between the instructions to breath. I noticed my breath, my thoughts, and before I knew it, it was over, what was supposed to take forty minutes only took twenty.


As I told this story to the service users in the IWA one of them started to laugh as she realised that what she usually did, on occasions like this, was she planned to ‘freak out’. As we all laughed, the others understood, as they all knew they were in the habit of doing the same. Rather than thinking of how they wanted it to be, they were focusing on how bad it could be, how scared they might be, and what could possibly go wrong. They also realised they often felt ok during any tests but had never thought to prepare to be ok before and after, and especially whilst they waited.


In the moment it can be difficult to deal with a flood of emotions, Mindfulness and flooding techniques help but planning to cope is much better. The next time you are faced with a challenging upcoming event, then plan to cope, mentally rehearse it so that you know you can and will be safe.


Thanks for reading. Feel free to comment or ask questions and if you want to get in touch email [email protected],com or phone 00353868373582.

I hope our paths cross again in the future,

Elfreda

 


I'm Back

Posted by Elfreda Manahan-Vaughan on September 7, 2018 at 3:15 AM Comments comments (0)


After taking a number of weeks off, I've been back to teaching for the past three weeks. I had the pleasure of delivering Senior Prefect Training on Leadership as well as TY Induction in Scoil Mhuire Trim. I'm back at the Irish Wheelchair Association in Navan teaching Mindfulness and Relaxation on Wednesdays and Thursdays funded by the LMETB Community Education Service and I'll be speaking at the St. Michael's Loreto Navan Health week on the 17th of September. Keep an eye out for my 8 week Mindfulness course starting in Beaufort College Navan Tuesdays 7-9pm. This is open to the public and you can book with the college. As always I am open for coaching clients. I'll be back writing more regular blog posts from next week, although I am going back to do some part-time study myself so they may not be weekly. Have a lovely weekend, Elfreda


The Art Of Loving Kindness

Posted by Elfreda Manahan-Vaughan on July 12, 2018 at 3:50 AM Comments comments (1)


‘Loving-kindness and compassion are the basis for wise, powerful, sometimes gentle, and sometimes fierce actions that can really make a difference -- in our own lives and those of others.’ Sharon Salzberg

Back in 2015 when I decided to rename my business, as I moved more into the areas of coaching and meditation instruction and away from teaching drama and performance, I took some time to choose a name that resonated with me and I what I wanted to do. At the time my regular practice was most often that of Loving Kindness. I had attended a Loving Kindness retreat in 2014 and had experienced a profound sense of love for myself and as I gradually expanded my practice to include all beings, I found my ability to forgive others, see them as vulnerable beings (just as I am) and to be more present with their good intentions, I realised how important the practice of Loving Kindness is to me. And so, Metta-morphics emerged, Metta being the Pali word for Loving Kindness. Now over four years since that retreat Loving Kindness is still one of my favourite practices and the one to which I always return in difficult times.


My first experience of Metta was listening to a guided meditation by Tara Brach many years ago and from there I went on to read Sharon Salzberg’s book Loving Kindness. Being quite rule bound I decided to follow the recommended instruction of practicing just for myself for 6 months before moving on to others. This recommendation is especially important for those of us living in the Western world as it is believed we have a hard time with self-hatred and self-loathing and feelings of disconnection due to a lack of community and communal thinking. In the East there appears less of a focus on individuality and so practicing for oneself appears to be less of a challenge for those born there.


The more I practiced the kinder I found myself being towards myself, the quicker I was to forgive my mistakes and the easier it was to see the good intentions of others as I began to realise I didn’t intend to make mistakes or be inconsiderate towards others. Eventually I moved on to including others, strangers, those I had difficulty with and finally all beings. The more I practiced the more content I became and the less bothered I was by the actions of others. It as during this time I went on retreat.


The last day of the retreat involved a practice where we sent Loving Kindness to ourselves at each stage of our lives, starting with birth, moving through childhood, our teens, and different stages of adulthood. During this practice I was overwhelmed with a sense of love for myself. I saw how hard I tried to do my best, how often I had beaten myself up for my mistakes and how even at my most foolish my intentions had always been good. I loved myself more, in that moment, than I ever had, and I felt no sense of shame or embarrassment for doing so. It was in that moment of kindness towards myself that I realised I could see others in the same way and with regular practice help myself to deal with challenges that arose in my life and my feelings when faced with challenging behaviour in others.


I practice Loving Kindness meditation weekly and I often bring it with me throughout my day. It is a simple practice and one which I hope you will find useful.


Begin by bringing to mind a loved one, a person, a pet, someone easy to love, living or dead. Get a sense of them in your mind, a picture, a feeling, whatever works for you. Feel and connect to that love in your heart (you can place your hand on your heart if you wish). Repeat the following phrases to this individual:

May You Be Safe

May You Be Happy

May You Be Healthy

May You Live with Ease.

Repeat the phrases for a minimum of one minute up to five minutes before moving on. You can adapt the phrases to suit your own specific needs for example: May you Be Free from Suffering, May You Love Yourself as You Are, May You Be at Peace etc. After your chosen duration, move on to yourself, repeating May I Be Safe and so on, or you can continue to say ‘You’ if that feels better. Some people find it easier to say ‘You’ especially if you find the process emotional, which many people do. After sending the Loving Kindness to yourself then move on to a stranger, a person you have a difficulty with and finally all beings.


As you practice you will find your mind will wander, when it does, simply return to the phrases and begin again. Notice your emotions during your practice, you may find it easier to send it to others rather than yourself to begin with, and that is quite normal. When you begin the practice initially it is recommended you do it just for yourself for approximately 6 months. If you find that a challenge you can still begin with loved one before turning the Loving Kindness towards yourself.


As you progress through your day it is nice to wish Loving Kindness to those you meet by repeating one of the phrases in your mind for them. It can also be useful when you find yourself getting frustrated with others. Instead of complaining in your mind, send them Loving Kindness, you’ll be amazed how much you’ll gain from the experience.


I hope you find Loving Kindness as rewarding as I do, feel free to post questions or thoughts in the comments.

Thanks for reading if you have any questions about what I do please get in touch, [email protected], 00353868373582.

I hope our paths cross again in future,

Elfreda

Mind Coach, Meditation Instructor, Trainer



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