Kumari Valentine | Quick Mindful Moments for Busy Women

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New Age: Self-Help New Age: Relaxation Moods: Mood: Intellectual
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Quick Mindful Moments for Busy Women

by Kumari Valentine

Busy? Juggling tasks? Rushing? Rather than yet another thing to do, this album contains very brief mindfulness based exercises that can be woven into your day and activities to improve wellbeing and decrease stress.
Genre: New Age: Self-Help
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  Song Share Time Download
1. Starting the Day
4:01 $1.99
2. Mindful Shower
3:36 $1.99
3. The Compass That Is Our Values
5:14 $1.99
4. Affirmations for Self Care
2:58 $1.99
5. Shrink the Inner Critic
3:59 $1.99
6. When Feeling Less Than
3:52 $1.99
7. When Feeling Tired
3:43 $1.99
8. When Feeling Frustrated or Irritated
3:42 $1.99
9. When Feeling Overwhelmed
2:23 $1.99
10. Tuning into Your Wise Self
6:17 $1.99
11. Progressive Muscle Relaxation Long Form
7:39 $1.99
12. Ending the Day
4:48 $1.99
13. A Peaceful Sunny Walk (Bonus Track)
10:17 $1.99
Downloads are available as MP3-320 files.


Album Notes
Mindfulness is about being in the here and now, in a non-judgemental way. Extensive evidence links mindfulness practice to better physical and mental health. There are even physical changes in the brain as a result of mindfulness practice! When we are busy though, it can feel like yet another thing we SHOULD do. These short mindfulness based tracks are to help busy women (and men) feel more present, kinder towards ourselves, and deal differently with emotions that might throw us off balance. Use the tracks regularly to improve wellbeing and also in the moment, as you need them, to gain greater perspective and deal differently with what arises.

Notes about individual tracks:
01 Days Beginning – in this exercise, I guide you to focus on your values in order to gain greater clarity about the direction you want to take during the day and associated tasks. There is a short relaxation and mindfulness component.

02 Mindful Shower – a shower is a perfect place to practice mindfulness, no matter how short the shower. Become present to actually showering – the water and soap on you, the texture of the floor, the smells around you, etc. It’s too easy to use our showering time to worry and plan our day. Even if you aren’t in an actual shower, I hope you will be able to use the visualisation of being in a shower to have a sense of mindfulness “washing over you”. In a variation, people can imagine their worries and thoughts gently going down the plughole…

03 Compass that is our Values – Acceptance Commitment Therapy (ACT) suggests that living a life consistent with our values is incredibly important for our wellbeing. Having a sense of this compass can make decision making and prioritising easier. In this exercise, I help you orient yourself to your internal value compass.

04 Affirmations: Calm and positive messages to be more in the present moment, let go of self-critical and unhelpful thoughts, and develop more compassion towards yourself.

05 Shrink the Inner Critic: first released on “Mind’s Ease”, ideas for shrinking that inner negative voice that is so unhelpful. A clue that the Critic is present are “shoulds” in your language.

06 When Feeling Less Than: It can be so easy to feel small and lesser than someone else, especially someone critical. This exercise is about tending to that part of you that might be hurting and building up self-esteem.

07 When Feeling Tired: Rather than ignoring feelings of tiredness or dwelling on them, this is an exercise in validation and gently seeing those sensations in a more "objective", mindful way.

08 When feeling frustrated/irritated: Rather than brushing aside those feelings or dwelling on them, this is an exercise in validating those feelings and seeing if you can view them more mindfully. You may discover feelings underlying those feelings of irritation or frustration that speak to underlying needs.

09 When Feeling Overwhelmed: first released on “Mind’s Ease”, if feeling overwhelmed, this exercise gently guides you to becoming more present and less worked up. You may find this useful when feeling very stuck and caught up with negative feelings.

10 Tuning into the Wise Self – This exercise is fundamental and thus appears on other albums. It can be easy to lose track of that Wiser, kinder, more compassionate part of ourselves. This track is about reconnecting to that part of ourselves and developing a stronger connection to it.

11 Progressive Muscle Relaxation – long form. A 7 minute systematic way to release body tension that was released on “Mind’s Ease”. Use this to decrease body tension as well as to help your mind/body pick up when parts of your body are tense. Useful to do regularly throughout the day when you are feeling worked up, stressed, or anxious to decrease overall tension. The more tension you carry, the more easily you react negatively to any changes in your environment.

12 Days End – After a busy day, our heads can be full and it can be hard to fall asleep. We may be lying in bed processing the day and be caught up in thoughts about what we have achieved and what we should have done. In this exercise, I guide you to putting the day (and your mind) to rest. I walk you through a gratitude exercise to generate more positive feelings and a progressive muscle relaxation to aid sleep.

13 Bonus Track – in this lovely 10 minute track, Paul Sammes put together a beautiful collection of sounds to create a walk beside a river on a sunny day. Use this to accompany your mindfulness practice, to help you drift off to sleep or help you unwind.

Album recorded at Arthouse Media (Dunedin) with grateful thanks to the very talented Paul Sammes for mastering the tracks.



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