Day Four

Today's meditations

Responding To Uncertainty with Lori Schwanbeck

Lori Schwanbeck is dedicated to creating the conditions that enable people to thrive in personal and professional life. Her unique blend of qualifications as a marketing professional, psychotherapist, and mindfulness teacher, enable her to deliver a depth of knowledge along with practical skills that support individual and organizational well-being. As a consultant, curriculum designer and facilitator of mindfulness and compassion training programs, Lori partners with diverse organizations around the globe including LinkedIn, Disney, Benevolently, The Kingdom of Bhutan, and Bain Consulting. She is a senior faculty member at Wisdom Labs and Search Inside Yourself Leadership Institute. In addition to corporate training, Lori co-founded San Francisco’s Mindfulness Therapy Associates, a psychotherapy and coaching practice specializing in evidence-based mental health treatment.

Relaxation Meditation: A 18 minute meditation with Elise Bialylew

No Time To Meditate: A 5 minute meditation with Elise Bialylew

Mindfulness Daily Tip

“People often say that motivation doesn’t last. Well, neither does bathing - that’s why we recommend it daily.” 

~ Zig Ziglar 

How did you enjoy the interview with Zindel Segal yesterday? What did you find most interesting or helpful?

Today you'll find a wonderful guest meditation with Lori Schwanbeck. It's a perfect companion to the mindful stop, which we cover below. 


Mindfulness is not just about sitting silently in meditation. There are many ways we can integrate mindfulness. It is simply the art of remembering to pause throughout the day and be present in the moment. I always like to include this practice because it’s simple and easy to do, but the hard part is remembering to do it.

So today, and every other day, try to make a point of doing this practice. 

The Mindful STOP is a practice that helps you remember to pause, get out of automatic pilot, and physically catch your breath throughout the day.

It’s a quick and simple way to remember to connect with yourself which creates greater potential for presence and wisdom in daily life.

Steps to practising the mindful STOP:

S – Stop.

T – Take three mindful breaths, feeling the sensation of the breath as it flows in and out.

O – Observe the body, notice any tension and actively let it go.

P – Proceed with your day.

Set an alarm on your phone to ring at four random times today with the word STOP. You could also write the word STOP on some sticky notes and leave them in places you regularly see, such as the shower, the toilet, on your laptop, or in your car.

When you see these reminders, pause for a few moments to practise the STOP exercise. As you continue to practise the guided meditations each day and the STOP practice this week, remember that the purpose of mindfulness is not to create a particular state of mind, but rather to be aware of whatever state is present.

Just like getting physically fit, you need to commit to the practice to experience the results of a mind that is functioning at its best.

If you’re active in the Facebook community or on Instagram, share what you notice after practising a few STOPs throughout the day.

stay on track

mark off your daily progress here


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