Welcoming a Mindful Future

In this podcast episode, Anne-Marie Emanuelli, director and founder of Mindful Frontiers LLC, briefly explains the history of Tonglen and guides a short compassion practice to generate kindness towards ourselves and others. It is appropriate for families, individuals, and groups.   One of my favorite meditation practices is Tonglen and a well-known teacher of this practice is Pema Chödrön.  The word tonglen comes from Tibetan language and translates as giving and taking. Tong means giving or sending, and len means receiving or taking. Pema explains that in tonglen practice “we visualize taking in the pain of others with every in-breath and sending out whatever will benefit them on the out-breath. In the process, we … begin to feel love for both ourselves and others; we begin to take care of ourselves and others.” In basic terms, tonglen meditation uses visualization and breath-focus to transform negative energy into positive.  The concluding short tonglen practice can be offered for those who are ill, those who are dying or have already passed, or those people in pain of any kind.  Although this is a shortened version, tonglen is traditionally an extended meditation practice.  Mindful Frontiers LLC can be reached at MindfulFrontiers.net.   You may also read a blog version of this podcast on our blog & publications page.

The change of seasons is a lesson on impermanence, grasping, and aversion. I’m a green-season person even though I have an autumn birthday and am grateful to live in a region where there is sunshine all year. In this conundrum, mindfulness helps me practice with emotions, thoughts, and sensations conjured up by the change of seasons. I notice the grasping and aversion felt in my body as churning in the stomach and heaviness of the heart. I understand that these feelings are uncomfortable, even depressing. I allow myself to explore the sadness when fall is giving way to winter and remind myself in a moment of wisdom that this is a predictable journey of life and death which is temporary and will in a few months transition again to the seasons of rebirth. I try to make friends with my emotions using self-compassion, reminding myself that the flowers and green leaves WILL return. Apple crisp and pumpkin pie are delicious. Wood burning in the fireplace is cozy and all is well at this moment. It’s the cycle of life. The family meditation in this episode is done outdoors on a hike or where ever we can find an area to be among trees. We keep our eyes open and can choose to either sit or lie down for this practice.  Mindful Frontiers offers meditation guidance, coaching, and classroom programs. See more on our website: MindfulFrontiers.net For a list of all our classes and offerings please check out my Link Tree: Linktr.ee/MindfulFrontiers

Meditation practitioners and teachers know that mindfulness is all about present-moment awareness. I have been teaching mindfulness to students since 2016 to calm behaviors, transition from one activity to another and to be more aware of the body in space and thoughts in the mind. Since I have been guiding and practicing meditation with adults and children, most self-report that they feel more in tune with what is going on around them, in their body and in their mind. As they learn to sit in silence and notice what is going on inside and around them, they realize how it benefits their life. In this episode we hear about studies that have shown the benefits of mindfulness on focus and attention and we also learn how we can actually practice this in our every day activities.

In this episode, Anne-Marie Emanuelli, creative director at Mindful Frontiers explains how to bring equanimity into times of transition. It is said that the one thing constant in life is change. Transitions are sometimes difficult and we grow in many ways as we experience times of change. Everything changes, from the seasons, our health, our thoughts, our bodies, to our perspectives on life. The way we understood and thought of life as a child is not what we understand as adults. We continue to learn and evolve as humans based on what is going on right now and how we relate to each situation. Equanimity is a way to work with change that helps us accept transitions with grace and patience. Equanimity is defined as, “mental calmness, composure, and evenness of temper, especially in a difficult situation.” How do we bring mental calmness and composure to difficult situations? Life can be really challenging and many times it seems we will never make it through. Equanimity helps us bring ease and acceptance into stressful and unpleasant experiences so that we are at peace no matter what changes come into our life. MindfulFrontiers.net / Linktr.ee/MindfulFrontiers / app.ubindi.com/Mindful.Frontiers

Meditating in nature is a satisfying activity. Many enjoy sitting under a tree or by a stream, lying on our back in a meadow or just sitting on a bench in the backyard. Communing with nature can be a rewarding experience, especially if we are showing gratitude and paying close attention to what is around us. In the book, Awake in the Wild, author Mark Coleman writes, “Nature has the power to transform and awaken us. For centuries, monks, mystics, and other individuals have lived, meditated, and sought refuge in the forests, deserts, and mountains.” What if? This is the intention or theme for this guided meditation. Find a quiet place outdoors – the backyard, a city park, next to a stream, or in a forest and enjoy this practice alone, with your family or a group of friends. It is appropriate for all ages.  The poem used in this meditation is by Kai Siedenburg from her poetry compilation entitled Poems of Earth and Spirit. The poem What if? is found on pages 41-42. With gratitude to Ms. Siedenburg for her beautiful poetry that is inspiring for meditation and contemplation of Mother Earth. Anne-Marie Emanuelli is the founder and Creative Director at Mindful Frontiers LLC, an education-based mindfulness meditation center offering workshops, classes, and coaching for children, families, individuals, and classrooms. For more information please visit the website at MindfulFrontiers.net.

Meditating in nature is a satisfying activity. Many enjoy sitting under a tree or by a stream, lying on our back in a meadow, or just sitting on a bench in the backyard. Communing with nature can be a rewarding experience, especially if we are showing gratitude and paying close attention to what is around us. Recently, I spent 4 days in a hermitage at Lama Foundation. This is something I’ve enjoyed since 2008. When I was teaching, a personal retreat helped me nurture inner strength before going back to the classroom. As a retired educator, I enjoy silent retreats as a way to feed a relationship with nature and all life forms. This fall, I’m looking forward to a 7-day group retreat at Vallecitos Mountain Retreat Center. I highly recommend retreats to parents and individuals; it’s a great way to draw inspiration from stillness, tranquility, and inner wisdom while close to nature. The following practice is intended for families to practice together in a natural setting. Find a quiet place outdoors – the backyard, a city park, next to a stream, or in a forest and enjoy this practice together. It is appropriate for all ages. Anne-Marie Emanuelli is the founder and Creative Director at Mindful Frontiers LLC, an education-based mindfulness meditation center offering workshops, classes, and coaching for children, families, individuals, and classrooms. For more information please visit the website at MindfulFrontiers.net. You can find links to all of our classes, workshops, and articles, and sign up for our monthly newsletter at Linktr.ee/MindfulFrontiers

SEL and Mindfulness work well together to nurture healthy relationships. The areas in which mindfulness contributes directly to SEL are self-awareness, self-management, and social awareness. By cultivating an awareness of what is going on in the body and mind right now in the present moment and accepting this with gentleness and kindness, we understand and manage our emotions, thereby nurturing positive relationships and decision-making. In this podcast, Anne-Marie Emanuelli, Creative Director of Mindful Frontiers LLC shares an SEL and Mindfulness practice that can be done in families or other groups. It involves sharing our emotions and where they are felt in the body. We build self and social awareness in this practice.  We can be reached at our website: MindfulFrontiers.net. This podcast is registered to Mindful Frontiers LLC. 

Mindfulness can be brought into our daily activities so that anything we do becomes meditation. Doing the dishes, cleaning the house, driving the car, drinking coffee or tea and walking with a pet can all be done mindfully. In this episode, Anne-Marie Emanuelli shares a practice using the five senses that can be applied to any activity and one that families can do together. Are you ready to bring present moment awareness into your daily life? Ok, let's go...  Podcast inspiration and links: Thich Nhat Hanh Foundation website: https://thichnhathanhfoundation.org/ Mindfulness in Daily Life: https://thichnhathanhfoundation.org/be-mindful-in-daily-life More mindfulness gathas can be found at https://thichnhathanhfoundation.org/practice-right-now Mindful Frontiers website: MindfulFrontiers.net Link tree page with everything Mindful Frontiers: Linktr.ee/MindfulFrontiers Mindful Frontiers Youtube Channel with guided meditation for all ages: https://www.youtube.com/channel/UC2_ITJgY4mI7U1feUDiDlpA

We all have busy schedules and some days are more hectic than others. Just getting out of the house to school can be a major challenge some days. In this month’s podcast, I talk with the Oberczynski family. This conversation is an honest look at how they are trying to bring balance and relaxation into their family routine. Sarah & Sam believe in mindfulness and their energetic children, Zia & Rowan, understand what mindfulness is which is an important foundation in creating a relaxed home life. I hope your family will learn from this casual conversation. This podcast is dedicated to bringing mindfulness and meditation to families with children. It’s our vision and my life path to “Welcome a Mindful Future; one child, parent, family, community; one present moment at a time.” If you’d like to be a guest, please reach out via email (mindfulfrontiers@gmail.com).  The Oberczynskis own Re-threads, a local clothing exchange specializing in affordable, stylish clothing and accessories in great condition. Each item is carefully hand-picked to ensure that our store is filled with pristine, desirable, and softly used pieces at reasonable prices.  (575) 751-9200; sam@rethreadstaos.com Located at 302 Paseo del Pueblo Sur - Taos, NM on the main road through town at the corner of Siler and Paseo. Just south of Smiths grocery store and north of Randall Lumber.

Let's do a body scan using mindfulness! It's like a scavenger hunt through the body, sensing any sensations that come up and then letting them go as we move to the next body part. Body scans are great for getting ready for the day, taking a break, or at bedtime.  Anne-Marie Emanuelli, Founder and Creative Director of Mindful Frontiers, leads this child-centered meditation to introduce the practice of being aware of our body through mindfulness of sensations. We hope your family enjoys this mindful meditation practice.  In the next episodes of this podcast, Anne-Marie speaks with people from different walks of life and discusses how to bring mindfulness into their family’s routine. Each episode includes conversations about mindfulness and meditation, a guided practice, feedback plus suggestions for their family's next steps. Join me in welcoming a mindful future; one present moment at a time. About your host: Creative Director and meditation instructor at Mindful Frontiers, Anne-Marie Emanuelli, brings over two decades of meditation experience to welcome a mindful future. Mindful Frontiers is located in Taos, New Mexico, USA, and offers meditation classes, workshops, guidance, and coaching for families with children, individuals, and educational institutions. Semi-retired after 25 years as a classroom educator, Anne-Marie's mindfulness credentials include certificates from Mindful Schools, a 200-hour meditation leadership program at Sage Institute for Creativity and Consciousness, and an 8-week MBSR (Mindfulness-Based Stress Reduction) course. She also participates in online meditation retreats to support her personal practice. Her classroom teaching credentials include a Level 3 New Mexico 7-12 teaching license. To find out more about Mindful Frontiers: Website: MindfulFrontiers.net Linktree page Contactinbio page Youtube Mindful Frontiers Facebook page Mindful Frontiers Facebook community page Twitter: @MindfulFuture LinkedIn: @anne-marie-emanuelli-mindful-frontiers Instagram: @MindfulFrontiers Email: MindfulFrontiers@gmail.com

Body scans are a fun way to practice mindful meditation when relaxation is desired. How about doing this one with the whole family!   Anne-Marie Emanuelli, Founder and Creative Director at Mindful Frontiers, leads a body scan meditation intended for children 7 to 12 years old. The body scan is a type of meditation where we take a trip through our body using mindfulness and the breath. The purpose is to bring awareness to sensations in the body in the present moment.  This meditation takes about 12 minutes and there is guidance as well as silence. Enjoy! In the next episodes of the welcoming a mindful future podcast, Anne-Marie speaks with people from different walks of life and discusses how to bring mindfulness into their family’s routine. Each episode includes conversations about mindfulness and meditation, a guided practice, feedback plus suggestions for their family's next steps. Join me in welcoming a mindful future; one present moment at a time. About your host: Creative Director and meditation instructor at Mindful Frontiers, Anne-Marie Emanuelli, brings over two decades of meditation experience to welcome a mindful future. Mindful Frontiers is located in Taos, New Mexico, USA, and offers meditation classes, workshops, guidance, and coaching for families with children, individuals, and educational institutions. Semi-retired after 25 years as a classroom educator, Anne-Marie's mindfulness credentials include certificates from Mindful Schools, a 200-hour meditation leadership program at Sage Institute for Creativity and Consciousness, and an 8-week MBSR (Mindfulness-Based Stress Reduction) course. She also participates in online meditation retreats to support her personal practice. Her classroom teaching credentials include a Level 3 New Mexico 7-12 teaching license. To find out more about Mindful Frontiers: Website: MindfulFrontiers.net Other links: Linktree page Contactinbio page Youtube Mindful Frontiers Facebook page Mindful Frontiers Facebook community page Twitter: @MindfulFuture LinkedIn: @anne-marie-emanuelli-mindful-frontiers Instagram: @MindfulFrontiers Email: MindfulFrontiers@gmail.com

As we get ready to start a new year, many people will resolve to make changes in their life. Most New Year’s resolutions start with honest determination and end within a few weeks or months with lassitude. In this podcast episode, you will learn some basic ways to bring mindfulness and meditation into your family’s daily routine and make it stick. It isn’t difficult and like any change, it takes willingness, vulnerability, and practice. Meditation is called a practice for good reason: it takes repetition, just like an exercise routine, to make it part of our schedule.  So how can a family bring mindfulness meditation into an already-busy schedule? It’s as simple as one breath, one present moment at a time, and practice. In this introductory episode of welcoming a mindful future, Anne-Marie Emanuelli, Creative Director and founder of Mindful Frontiers introduces five ways to bring mindfulness into your family’s daily routine.  In the next episodes of this podcast, Anne-Marie speaks with people from different walks of life and discusses how to bring mindfulness into their family’s routine. Each episode includes conversations about mindfulness and meditation, a guided practice, feedback plus suggestions for their family's next steps. Join me in welcoming a mindful future; one present moment at a time. About your host: Creative Director and meditation instructor at Mindful Frontiers, Anne-Marie Emanuelli, brings over two decades of meditation experience to welcome a mindful future. Mindful Frontiers is located in Taos, New Mexico, USA, and offers meditation classes, workshops, guidance, and coaching for families with children, individuals, and educational institutions. Semi-retired after 25 years as a classroom educator, Anne-Marie's mindfulness credentials include certificates from Mindful Schools, a 200-hour meditation leadership program at Sage Institute for Creativity and Consciousness, and an 8-week MBSR (Mindfulness-Based Stress Reduction) course. She also participates in online meditation retreats to support her personal practice. Her classroom teaching credentials include a Level 3 New Mexico 7-12 teaching license. To find out more about Mindful Frontiers: Website: MindfulFrontiers.net Other links: Linktree page Contactinbio page Youtube Mindful Frontiers Facebook page Mindful Frontiers Facebook community page Twitter: @MindfulFuture LinkedIn: @anne-marie-emanuelli-mindful-frontiers Instagram: @MindfulFrontiers Email: MindfulFrontiers@gmail.com