Day Thirteen

Christina Feldman

mindfulness as a protector of our minds

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Video Objectives

In this video you’ll learn:

  • How mindfulness can act as a protective agent for the self and the world
  • Why developing a literacy for naming our emotional states is key to our development
  • How mindfulness supports greater courage
  • How resistance commonly shows up in meditation and how to manage it
  • The five common obstacles that come up when learning meditation and how to manage them
About Christina Feldman


One of the things that causes much suffering for us in life and during our meditations is craving.

Craving is a force that makes this present moment feel unsatisfying. We long for things to be different to how they are right now.

This is one of the common obstacles that arises in our meditation practice, and during meditation we have the opportunity to practice observing our cravings and desires rather than acting upon them.

Today when you meditate, be aware of the different cravings or desires that come up these might be:

  • A desire for a thought to go away
  • A desire for a feeling to go away
  • An urge or craving to get up and do something
  • An itch

See if rather than acting upon the craving or desire, you can just sit with that feeling and observe it.

The force of craving is like a wave of energy that builds and then calms.

Through focusing our attention on the feeling of craving, rather than the object of what we crave, mindfulness becomes the surfboard that allows us to ride the wave of craving with awareness, rather than tumble unconsciously into old habits that keep us stuck.

Our cravings offer us another opportunity to put mindfulness into practice in everyday life.  Try these mindful ABC's to meet your cravings with mindfulness.

In everyday life these cravings may arise as the urge or desire to:

  • Check social media
  • Eat chocolate
  • Drink alcohol
  • Avoid being alone

Just start to become aware of what you own personal cravings are that have a hold on you and see if you can practice mindfully observing them.

Here are four steps to managing your cravings mindfully:

A = Acknowledge that a craving is present

B = Be open and breathe.

Be open to the experience of craving and allow it to be exactly as it is. Avoid trying to push it away.

As you feel the discomfort of an unsatisfied craving, bring your attention to your breath and use the outbreath to release any tension in your body that may be associated with the emotion.

C = Curiously explore.

Bring curiosity to the physical feeling of craving. Where do you experience craving in your body? What’s the quality of the sensations associated with it? Do you feel constricted, agitated or restless?

Stay with the feeling of craving and notice how it naturally rises, peaks and falls over time. Imagine it as a wave in the ocean: building, reaching its peak, and then disappearing back into the calm water.

Through resisting the craving, you can start to break the habit loop and free yourself from automatic behaviours that are obstructing you from your deepest happiness and wellbeing.

Share what you notice after experimenting with this practice in the Facebook Group (click community below) and on Instagram.

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