Self-Transformation Through Mindfulness | Dr. David Vago |

In this wonderful Ted talk Dr David Vago explained how the practice of mindfulness meditation helps us to live a happier and healthier life.
He talked about the advice The Dalai Lama gave him and six other pioneers in this field: ” The Dalai Lama said: you each have the great responsibility for helping to build a happy peaceful world. Millions of people want a happy peaceful world but are lacking the knowledge how to do so, carrying the experiments month by month, year by year, you will gain evidence to convince others. I will watch you whether you are really helping to build a happy and peaceful life.”

At the end, he concludes that the science is beginning to support a role for mindfulness and meditation and improving meta-awareness and decreasing an emphasis on ruminating type of processing, and also to transform the brain and mental habit. So we learned that every thought and emotion is leading to transforming our brain every moment. We have the power at this moment and going forward to choose how you pay attention to your thoughts and emotions, Every moment that becomes an opportunity for you to change the way you perceive the world!


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Blue Sky Mind Meditation

Our thoughts and emotions are like clouds on the sky of our minds. When the clouds go away the pure blue sky will shine clearly with all its potentials, and then you will see the clear, vast blue sky of your mind.

When the distracting thoughts and emotions subside, and our minds become clearer, a deep happiness and peace arise from within!


Two Minutes Pod Cast of Blue Sky Mind Meditation is led by Gita Nilforoush

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Guided Mindfulness Meditation Practice ( 5 Min.)

Five Minutes of Mindfulness Meditation practice:

Bring your awareness to your body. Sit with your back straight, alert yet relaxed, on a chair or a cushion. Let your eyes close, or leave them open with soft gaze whichever you feel comfortable with. Take a few deep breaths in and breathe out gently; Now pay attention to your in and out breath, and bring your awareness to the movement of your belly, chest or nostril while breathing, wherever you feel the breath the most.

When any thoughts, emotions or sensations arise here, simply notice them, acknowledge them. Let them be and let them pass….. Then bring your attention back to your breathing, and to this moment…. breathing in….breathing out….relax your body, clear your mind.

Keep bringing your attention to this moment, and whenever your mind wanders, thinking about the past or planning for future, just notice it and kindly bring your attention back to your breath, and your awareness to the movement of your anchor point (belly, chest or nostril)

Allow your emotions to subside, notice how your mind become clearer with every breath and enjoy the experience…..

Now I want you to take a few deep breaths here and bring your awareness to the room you are in, to the chair you sit on, feel your body… , feel your hands, your legs …move your fingers, stretch your legs, move your toes… then slowly and gradually open your eyes and get ready to come out of this practice.

Thank you


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What is Meditation & Mindfulness Meditation?

The definition of Meditation and Mindfulness meditation:

Meditation in general concept is the process of training our ordinary mind to better manage its thoughts, emotions, and feelings, in order to become relax, think more clearly, and live a healthier, happier and mindful life.

This simple mind training exercise will bring clarity and awareness to your mind; Practiced regularly you will develop the ability to respond wisely instead of reacting blindly.

Mindfulness meditation is the basic form of meditation that is done by paying attention to our breath. It’s been around for ages, since the time of Buddha. It has brought to mainstream though by Dr. Jon Kabat Zinn thirty years ago and has become more recognizable in recent years.

Mindfulness meditation is simply the process of noticing our experience in present moment, and being nonjudgmental about any emotions or thoughts arise; in another word, Mindfulness is nonjudgmental awareness of the present moment.

We simply look at our emotions, feelings, and thoughts while meditating,… acknowledge them, let them be and let them fade away…and bring the awareness back to the breath. And do it again & again & again……!


Gita Nilforoush

Published: April 19, 2017


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Mindfulness and Neural Integration: Daniel Siegel, MD…


In this valuable video, Dr. Daniel Siegel talks about how we can train our student by using technology in promoting self-regulation and self-awareness.

Schools can teach students not only the regular subjects, reading, writing, arithmetic, but also the integrated communication, the three R’s: Reflection, Relationship, Resilience!

When you build a certain kind of approach to reflection, students develop the capacity to mention their feelings and to be able to manage them. When you understand your own feelings and learn to manage them, you actually can understand other people.

You can develop kindness and compassion to yourself and others through practicing Mindfulness Meditation that now we teach in schools. He also mentions here when we think about other people and how to help them, we feel happier than when we think about ourselves.

Then he talks about the mind, the brain and the relationship between them. how the different parts of our brain work and how we can strengthen our Pre Frontal Cortex by practicing mindfulness and teaching our students and also adults how to do so.

“So when you have reflection and you have relationships that are caring and connecting you stimulate the growth of the integrative fiber in the brain, and these are the fibers that allow you to have resilience. So the key to the whole things is this part of the brain that allows you to be regulating your impulses, it allows you to be aware of your feelings, to tune into other people, it allows you to have intuition, it allows you to develop all this so you resilient!”


Gita Nilforoush

Published: March 28, 2017

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Body Scan Meditation

Body Scan Meditation by Gita

Relax and regain energy with this concise body scan meditation anytime, anywhere!

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Sanjay Gupta MD: Teaching mindfulness in schools CNN

In this video, Dr. Sanjay Gupta talks with the actress Goldie Hawn, the Mind Up founder, about how mindfulness works to keep stress under control for kids, and they can get better grades at school, and live in this moment.

She believes when children better understand how their brains work they can better handle their emotions. “We felt that teaching them about their brain and how that would work and how that they actually know that the brain is plastic and you can really move it the way you want to, by thinking about things long enough that, they would feel more optimistic. And then realizing that the ability to be optimistic opens the brain up, and children can learn better”

Children learn about a different part of their brain in their mindfulness lessons.They learn how to slow down and eat mindfully, learn how to taste, learn how their body works and become aware of what they are eating. So they are even present when they eat!


Published: Feb. 14, 2017

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Forgivness Meditation, Podcast

Forgiveness Meditation ( Guided)

Sit with your back straight on a chair or a cushion.
Let your bodies be still. Let your eyes close.
Take a few deep long breaths and breathe out slowly. Relax your body, relax your mind.
Release any stress, tension or any discomfort you are experiencing at this moment.
Whenever your mind wanders, bring your attention back to your breathing and your awareness to the location point of your body: either your belly or chest or your nostril.
Breathing in, breathing out relax your mind, relax your body.
Then in your next breath put your hand on your heart center and start to forgive yourself for any wrong doings or any self-judgment you have had about yourself. Any strong feelings or actions, anything you have done which you think it was inappropriate.
Just forgive yourself and accept yourself the way you are at this moment, and repeat these phrases silently after me:
May I forgive myself for any harm that I have caused myself intentionally or unintentionally.
May I forgive myself for any strong feelings I have had towards people whom I know or don’t know, emotions like Jealousy, hatred, shame, anger, judgment, and so on.
Notice where in your body you feel these emotions, observe them, let them go and forgive yourself thoroughly.
Now I like you to take a few deep long breaths and bring your attention to your heart center.
Start to make space for other people who annoyed you or hurt you.
Bring them to your mind and try to forgive them for their wrong doings, since you know they are also conditioned to their own life situations, offer them the gift of forgiveness and let go of any difficult emotions you are experiencing at this moment.Release and relax your mind and body, stay in peace and enjoy the experience.
Now I want you to take a few deep breaths, come back to center, come back to this moment, slowly and gradually open your eyes, come out of meditation and go on with your daily activities.

Thank you

Gita Nilforoush

Published January 10, 2017

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The Joy of Teaching Mindfulness to Elementary Students

“If every 8 years old in the world taught meditation we will eliminate violence from the world within one generation”

His Holiness The Dalia Lama

When you bring mindfulness to schools and teach students the practice of mindfulness meditation, teach them how to connect with their breath and stay with it, how to manage their emotions when they are angry, sad or frustrated, acknowledge the feeling, learn to stay calm and act mindfully, you feel joy and satisfaction beyond words.

It is wonderful and very rewarding, yet sometimes it becomes a bit challenging to keep them calm and quiet during the session.

When you tell them to sit still and bring the mindful body up (mindful body means quiet, yet alert body) they look at you like this is the first time they have heard this sentence! What does that mean to be totally quiet? How am I going to sit still, don’t move for a minute? Focusing on my breath is so boring…….



Then when you explain to them what is mindfulness and what benefits it will bring, they start looking and you strangely and asking with their beautiful eyes: Is it really possible to stay calm when my friend makes me angry or annoyed?

In another word, it is possible to respond wisely instead of reacting blindly when we get upset, angry or nervous?

I have been practising meditation for over 30 years and teaching meditation for many years now. Therefore with all experiences I have with myself and all other people I have met, practised with them or taught them this profound practice, I can certainly tell you: YES it is possible to manage your anger, frustration, stress and all other strong emotions, and respond mindfully to any given situation. 




Kids love my singing bowl, and they love to share their experiences about mindful listening, mindful breathing….., and how they are able to manage their emotions and back to their breathing when someone makes them angry or annoyed. They have acknowledged, they can stay calm now that they learn mindfulness! They love to take a turn and ring the bell to end each mindfulness session and be part of this movement!

Imagine if we teach children from age 5 or 6 to practice mindfulness and become aware of their thoughts, emotions and behaviors moment by moment, take responsibility for their actions, understanding that their actions affect other people around them, keep them accountable from that age, and help them understand who they really are, we will see a great impact in our community, society and eventually in our world.




When we teach students mindfulness curriculum, we teach them how to sit with a mindful body, practice mindful listening, loving-kindness meditation, body scan, gratitude, generosity, empathy, mindful eating, managing their stress at the time of the exam, and overall being mindful of every activity.

Consequently, they will become self-aware and can improve their social and emotional skills. It will bring a sense of responsibility to them that every action matters. They become responsible for their own behaviours and learn how to respond mindfully to others.

Gita Nilforoush

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The Guest House, by Rumi


This being human is a guest house.
Every morning a new arrival.

A joy, a depression, a meanness,
some momentary awareness comes
as an unexpected visitor.

Welcome and entertain them all!
Even if they are a crowd of sorrows,
who violently sweep your house
empty of its furniture,
still, treat each guest honorably.
He may be clearing you out
for some new delight.

The dark thought, the shame, the malice.
meet them at the door laughing and invite them in.

Be grateful for whatever comes.
because each has been sent
as a guide from beyond.

— Jelaluddin Rumi,
translation by Coleman Barks


In this beautiful poem Rumi the great spiritual master, the 13-century Persian poet and Sufi mystic referring to our emotions that arise during insight meditation and how to treat them when they arise, observe them and let them fade away at their own term. They are there for specific reasons, they come, take our attention, and they go. Therefore we have to treat them with love and respect, without any judgment or attachment.

He said it all at that time! This is exactly what we do now when we practice mindfulness meditation. We go within, notice our thoughts, emotions, and sensations, acknowledge them, accept them, let them be and let them fade away from our minds….

This poem never goes old, every time I read it, it reminds me to surrender myself to this moment and live freely and happily!

The poem also portrays the scenes of our lives, we all have ups and downs in our lives, his advice is not to take them seriously, they come in the form of experience to teach us the lessons we have to learn in this life in order to become awake!


Gita Nilforoush

Published Oct 26, 2016

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