(20). In praise of wasting time!

I thought this essay maybe of interest to you. The argument is clear: we all need time out from the noisy outside world and turn inward, briefly, attentively and mindfully. Who knows what riches lie within?

Your comments (via email) are welcome.



Why we owe it to ourselves to spend quiet time alone every day

(16). Mindfulness in the Park


This Sunday, 1st July, 4:15 pm sharp, at Huddle Park, Club Street, Linksfield, Johannesburg, until dusk. And Sundays thereafter.

Starting point.

Meet at Dog trails parking, by AcroBranch. Can safely park there.

Park at main gate at Huddle Park, at and pay daily walking rate at Golf Shop. About R30. They will give you a ticket or wrist band.
Then drive to meeting point (AcroBranch. Well signed). No extra costs. Ie free from thereon.

Please note that this is a most wonderful way to switch off all screens and experience Stillness, Silence and Mindfulness.

So no cellphones allowed. Wear comfortable walking shoes and bring a jersey, as it gets chilly towards dusk.

Bring along a small back pack that you can wear, then arms are free. To keep safely a small sitting cushion, keys, phone, jersey, bottle of water, …

NB. No talking will be allowed from beginning to end.

We do a mixup of slow walking, standing, sitting, listening, looking, being.

You can arrive earlier and do a walking warmup on the blue or green trail.

Ps its sounds easy, but can be very challenging if you are dependent on screens for noise or other distractions. Silence is priceless.

Your guide,

Dr Jonathan D Moch

Seven common sense lifestyles to build a child’s brain.

Imagine you could optimize your brain health as you could to a child’s brain!?

From Sarah McKay.

All children differ in their biological susceptibility to life experiences in a -for better and for worse- manner.

Some kids are particularly sensitive to both highly stressful and highly nurturing environments.

Like orchids, such children bloom if lovingly cultivated, but wilt and wither if neglected.

In contrast, adaptable, resilient children who do not get easily stressed are like little dandelions; they will grow and thrive anywhere.

The seven influential lifestyle choices are.

1). Attachments and relationships

2). Language development

3). Sleep

4). Play

5). Physical movement

6). Nutrition

7). Executive Function skills.

Read more…




Your breath is your remote control of your brain.

Dear Mindful Readers,

The breath is a powerful tool that can impact our emotional health and decision-making

— research suggests that deep breathing can help manage our emotional responses and improve our memory.

During the day, we can use the breath as an anchor to cultivate focus, tap into deep relaxation, and mentally recharge.

Read more…


Give your creative mind a boost.

Doing Something Creative Can Boost Your Well-Being
By Jill Suttie
Dear Mindful Readers,

We often prioritize work over play, toiling away at a desk or whiteboard, waiting for that spark of inspiration on a big project, or how to forge ahead on a problem — but it’s those moments when we’re singing in the shower that everything can come together and that big idea dawns on us. Research suggests that moments of creativity bolster our well-being — learning a dance move or trying a new pottery class might be fun ways to fill our calendars, but it also generates energy and enthusiasm that we can bring into the rest of our week.

Here are three simple ways to practice mindfulness while engaging your creative side.

1) Sing like no one can hear you. If you’re the kind of person who cranks the tunes on the drive to work, you could be onto something. Singing is a gesture of self-compassion, and it can prime the brain for meditation. Here are four reasons to try mindful singing, and reap the full benefits of your next karaoke night.

2) Embrace your inner Shakespeare. We’re all writers — our fingers constantly tapping out texts and sending emails. We can redirect some of that energy into a freestyle mindfulness practice: try this five-step writing practice to acknowledge your emotions with each sentence you pen.

3) Be your own muse. Waiting for inspiration to strike before embarking on a special project? There are many paths to creative epiphanies. Explore these five rituals from successful artists like Stephen King and Maya Angelou to spark your imagination and find a routine that works for you.

Here’s hoping you all find moments to enjoy being mindful this week.

The Mindful Editors




Addicted to your phone? Three ways to break free, even whilst it is in your hand

Dear Mindful Readers,

Our phones keep us connected — but if we stay plugged into apps and social media, and snap selfies of everything we’re doing, our phones can become a powerful tool for avoidance and distraction.

Explore these simple ways to make the time you spend on your phone more mindful.

1) Re-organize your home screen

Beeps and buzzes from the various apps on your phone can interrupt unnecessarily — do you really need an alert when a new podcast you subscribe becomes available?

Often, people respond to notifications or click on their favorite app on autopilot. Here are five simple ways to cultivate a less distracting relationship to your phone.

2) Cut down on mindless scrolling

Social media has a way of overloading your emotions by constantly feeding you photos and stories that align with your interests in order to keep your eyeballs on the screen.

Friends’ posts can inspire joy, sorrow, envy, or all three—often in a matter of minutes.

Noticing these emotions as you experience them can help you recognize your expectations and intentions when sharing on social media. Explore this social media practice before, during, and after you’ve logged in.

3) Focus on friendships, not followers

Your phone helps you keep in touch with those who are far away, but it can distract you from the friends you see daily, and even pleasant chats with a barista or cashier.

Small changes, like putting your phone down when you’re with other people, can help you strengthen old connections and foster new ones.

Strike a balance between online and in-person relationships with these six tips.

Here is hoping you all find moments to enjoy being mindful this week.

The Mindful Editors



How To Tame Your Wandering Mind

Amishi Jha studies how we pay attention

the process by which our brain decides what is

important out of the constant stream of information it


Both external distractions (like stress)

and internal ones (like mind-wandering)

diminish our attention power,

Jha says — but some simple techniques can boost it.

Pay attention to your attention.

Nine Attitudes to Enhance Mindfulness Experiences

9 Attitudes To Deepen Your Mindfulness

by Chad Foreman

These 9 attitudes that help deepen your mindfulness come from the secular guru of modern mindfulness Jon Kabit Zinn.

Jon has been tirelessly working to bring mindfulness into the arena of medicine and healing and the popularity, research and

huge movement that mindfulness has become is largely due to his efforts.

Jon created MBSR or Mindfulness Based Stress Reduction and it has spawned a whole new era of psychotherapy and mindfulness based health interventions.

Mindfulness has many scientifically proven health benefits including improved physical, mental and emotional health.

It is actually a holistic type of therapy and in my opinion essential for sanity and intelligence.

Jon’s definition of mindfulness is the current most popular working definition used by health professionals and mindfulness teachers.

It is the ongoing moment to moment awareness that arises when observing the present non-judgmentally.