 Giving and Receiving Feedback Graciously with "I want A RANT" tool was inspired by my time working at Embodied Love festival with Bear Philips. Bear's sub stack details their 'A RANT' tool and I've built upon that to help people in festivals, or in life, to give and receive feedback well. This is a vital skill in playing and working together harmoniously. We have to be able to have ruptures if we are to live authentically and therefore we need the ability to repair them by giving and receiving feedback graciously. I want A RANT: Intention, Request, Appreciate + Acknowledge, Needed (for repair), Time (to heal)
Have a go for yourself. It's much better than bottling it up and holding resentment. It's also nice to receive feedback as a gift, because it makes you feel great and much more resilient. Good luck!
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Overwhelmed or mentally drained? Then you're not alone. The constant noise of daily life can take a toll on your mental clarity as well as your emotional balance. Mindfulness is a simple, practical way to reset your mind and feel more in control.  Image sourced from Pixabay
Let's have a look at some of the mindfulness techniques that will help you improve your mental well-being. 1. Focused Breathing This is the easiest way to start: sit still, close your eyes, and focus only on your breathing. Inhale slowly through your nose, then exhale through your mouth. Count to four each way and do this for five minutes. If your thoughts start to wander, then bring them back to your breath each time. This works well because it shifts your mind away from stress and brings you into the present moment. 2. Body Scan Meditation This helps you to reconnect with how your body feels, especially if you are ignoring any signals for stress. Lie down or sit comfortably and start at your toes, mentally scanning each part of your body all the way up to your head. If you notice any tightness, pain, or tension, breathe into those areas and start to release. Use an app or an audio guide to help walk you through the process. It might take a little bit of practice to get this right, but once you can do it, it can be a really calming method. 3. Meditation with Supplements Daily meditation builds focus and mental clarity, adding targeted support and boosting the effects. For example, a high-purity LGD4 solution may support cognitive sharpness and improve concentration during mindfulness sessions. Clear focus makes it much easier for you to stay present, especially if you are struggling with any distractions or have a racing mind. Start with just 10 minutes a day, and pick a quiet space. Sit with your back straight and upright, focusing on your breath, a word, or a calming sound. CBD oil can be beneficial too. 4. Mindful Walking Turn a daily walk into something that is a mindful practice. Leave your phone at home and walk slowly, paying attention to the ground under your feet. Notice all of your surroundings, including sounds, trees, and the wind on your face, as this is a brilliant way for you to unwind after work or during a midday break. If you ever feel pressured, overwhelmed, or stressed, head out, even just for ten minutes; it may start to make you feel better. 5. Journaling Your Thoughts Take five minutes a day to write whatever is on your mind down in a notebook. No structure is needed; just let it flow out freely. How are you feeling right now? Is there anything that you are grateful for? What did you notice during your meditation or your walk? Doing this helps to clear your mental clutter and interact with emotional atoms over time. Finally You don't need to spend hours or buy special equipment; you can just start. Pick one of these techniques and try it today. Even doing five minutes can help to shift your mindset. If you are feeling more clear-headed and focused, start with consistent small actions. Which technique are you going to try first? OR... if you feel resistance... can you note that down - what is the mind saying? Even this is a mindfulness technique!!  Kirtan Kriya (which is pronounced KEER-tun KREE-a) is a type of meditation from the Kundalini yoga tradition that my partner has been exploring and so I thought I'd write a blog about it. It's a singing exercise, as it involves singing the sounds: "Saa Taa Naa Maa" along with repetitive finger movements, or mudras. It is non-religious and can be adapted to several lengths, but practicing it for just 12 minutes a day has been shown to reduce stress levels and increase activity in areas of the brain that are central to memory. What does it all mean? In Sanskrit, a kirtan is a song, and kriya refers to a specific set of movements. In the Eastern tradition, kriyas are used to help bring the body, mind and emotions into balance to enable healing. The mantra that is repeated while practicing Kirtan Kriya is designed to be uplifting. The sounds come from the mantra ‘Sat Nam’, which means “my true essence’. From an Eastern perspective it is believed that the placement of the tongue on the roof of the mouth while making these sounds stimulates 84 acupuncture points on the upper palate., which may cause a bio-chemical transformation in the brain. I haven't yet found clinical research, but I've heard that utilizing the fingertip position in conjunction with the sounds enhances blood flow to particular areas in the motor-sensory part of the brain and that practicing Kirtan Kriya for just 12 minutes a day can improve cognition and activate parts of the brain that are central to memory. Can we replace the Kirtan Kriya sounds with other sounds or tasks? Who knows - but it's all about the meaning we imbue to the words, so if you have no meaning - ro 'emotional content' it is likely it won't be as effective. How do you practice Kirtan Kriya?
Below is a YouTube video of the practice - enjoy. |
AuthorsNeil Morbey is a meditation teacher, group facilitator and inspiration guide for Positively-Mindful.com Blog Index
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