EXPERIENCE

the healing power of mindfulness.

 

In life, we are often confronted with situations that can seem hopeless or overwhelming. Even daily challenges can take a toll. Every one of us needs strength, stability, and resilience to weather the ebb and flow of changing events and circumstances. There is nothing we can do to insure smooth sailing every single day – we cannot stop the waves in the ocean. But what we can do, is build a stronger boat that can carry us through life’s biggest waves! Taking time to slow down, settle in, and tune-in to the moment has been shown to provide relief from depression, anxiety, and other challenges, as well as build resilience over time. Take the first step – listen to a guided meditation, and let the peace and calm of this moment fill you up, and strengthen your boat. Recorded with love and care by Mary Waldon, LCSW.

 


FREE GUIDED MEDITATIONS

 

Body SCAN Meditation

Calmly and quietly move your attention through each part of your body and enjoy deep relaxation.

~ voice only ~

~ with nature sounds ~

 ~ with music ~

 

Mindful Shower Meditation

Bring your full attention to a process you may usually do mindlessly. Ground your awareness in a routine but potentially joyful moment of self-care.

 

~ voice only ~

~ with music ~

 

Walking Meditation

Ground your attention in your feet, legs, and body, moving one step at a time.

 

 ~ voice only ~

~ with nature sounds ~

~ with music ~

 

TAKING TEN BREATHS Meditation

Take just ten breaths to bring your full attention to this moment, relieving your mind from scattered thoughts and distraction.

 

~ voice only ~

~ with nature sounds ~

~ with music ~


BENEFITS OF mindfulness meditation

John Walker

Experienced by people and validated by research, mindfulness has been shown to:

Reduce rumination

Reduce stress

Boost working memory

Increase focus

Reduce emotional reactivity

Increase cognitive flexibility

Increase relationship satisfaction

 

 Over the last twenty years, there have been countless research studies done on the efficacy of mindfulness. These studies have been centered on adults, teens, and children, as well as specific challenges ranging from depression to anxiety to cancer treatment and recovery.

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About BIG WAVES STRONG BOAT

 

 

“Big Waves, Strong Boat” is Mary Waldon’s guided-meditation audio series for people seeking a simple, timeless technique for self-care and self-empowerment. 

 

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About Mary Waldon, LCSW

 

Mary Waldon is a licensed clinical social worker and host of The Mary Waldon Show. In addition, she is a certified mindfulness meditation instructor (MBSR – Teen), a DBT (Dialectical Behavior Therapy) therapist, and a 3HO certified Kundalini Yoga instructor.  Mary has been a daily meditator for nearly twenty years, and has been formally trained in mindfulness meditation, in Transcendental Meditation, and, in 2009, in the TM-Sidhis program.