Discover the Power of S.T.O.P.: A Simple Mindfulness Micro-Practice for Calm and Clarity
Ottawa Meditation & Wellness
by Jennifer Innes
9M ago
In the midst of our hectic lives, finding moments of peace and clarity can be challenging. That’s where the S.T.O.P. practice comes in. This mindfulness micro practice is a powerful tool that can help you cultivate present-moment awareness and bring a sense of calm and clarity when you need it most. Whether you’re feeling overwhelmed or need a moment to recenter, this practice can be your go-to. Let’s explore the steps: S: Stop whatever you are doing and immerse yourself in the present moment. It’s about creating a space to step out of autopilot and be here and now. T: Take a few deeper than-n ..read more
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What is Mindful Yoga?
Ottawa Meditation & Wellness
by Jennifer Innes
9M ago
Mindful yoga is a practice that combines the principles of mindfulness meditation with the physical movements and postures of yoga. It involves bringing non-judgmental awareness to the present moment, paying attention to the sensations in the body, the breath, and thoughts and emotions that arise during practice. Yoga and meditation complement each other and, when practiced regularly, are an excellent mind–body discipline for anyone who wishes to move toward greater physical and mental health and well-being.  Beyond the physical benefits of yoga, such as better circulation, increased flex ..read more
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What is mental noting?
Ottawa Meditation & Wellness
by Jennifer Innes
1y ago
Mental noting (also called, labelling or naming) can be incorporated into our formal and informal mindfulness practice as a tool to keep awareness on track. It’s a gentle acknowledgement of our moment-to-moment experience, helping us to stay present and tease out aspects of our inner experience, whether body sensations, thoughts, or emotions.  When noting, we use one word to name what’s happening; for example, we might say: “This is anger,” “Anxiety is arising,” or “Frustration or restlessness is present.” Doing this is an opportunity to acknowledge and witness to what we are experiencing ..read more
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The Power of R.A.I.N. for Meeting Rough Spots in Meditation and Life
Ottawa Meditation & Wellness
by Jennifer Innes
1y ago
Anything troubling you, anything which is irritating you, that is your teacher. – Ajahn Chah Isn’t it true that you can learn as much (or more) from unpleasant or difficult experiences as from pleasant ones? Yet, our tendency as human beings is to resist, push away or distract ourselves from unpleasant feelings. The trouble with this often unconscious habit is that what we resist persists. Resistance happens in life and meditation practice when common but difficult emotions or mind states come up, such as restlessness, boredom, agitation, fatigue, and doubt. When we push away these experiences ..read more
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How to Train Your Attention and Tame The Wandering Mind
Ottawa Meditation & Wellness
by Jennifer Innes
1y ago
Do you think your mind is too busy or that you can’t sit still long enough to meditate? Maybe you feel like you’re trying too hard, expecting that you should feel a certain way (i.e., relaxed instead of stressed and agitated.)  If you’ve had any of these thoughts, you’re not alone. When you first start to meditate (and even for seasoned practitioners), your mind can feel like an out of control thought generator, leaving you frustrated and making practice a struggle. The frustration can even lead some to abandon the practice, thus robbing them of the great benefit of sticking with it. Whe ..read more
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JUMP IN™ for Women’s Heart Health!
Ottawa Meditation & Wellness
by Jennifer Innes
2y ago
Meditation may not only be good for your mind, but it’s also good for your heart! Growing research suggests that meditation may improve factors linked to cardiovascular health and may be a useful part of cardiovascular risk reduction.  Heart disease continues to be the leading cause of death for women in Canada and around the world and is largely preventable – 80% of individual risk factors can be modified! Scientists at the Heart Institute are changing that with a focus on diversity and precision medicine in all of their research. You too can have an impact on heart disease prevention, t ..read more
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Empty Boat On A Lake
Ottawa Meditation & Wellness
by admin
2y ago
The concept of “empty boats” in Zen teachings comes from a story originally told by Chinese philosopher Chuang Zhu and it has much to offer us as a frame for living with emotional balance and equanimity. As the story goes, a man has freshly painted his boat. He is so pleased with how it looks he decides to take in out on the lake despite it being a foggy day. As he’s rowing along, another boat slams into his and chips the paint of his boat. The man is furious! “Pay attention to where you’re going, you idiot!” he yells angrily but, as he gets nearer, the man realizes there is no one there; it i ..read more
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What We Pay Attention to Matters
Ottawa Meditation & Wellness
by admin
2y ago
By Jennifer Innes Do you find you are easily distracted? Does your mind sometimes feel like an out-of-control thought generator? Do you sometimes wonder what you accomplished at the end of the day, or wonder how you arrived somewhere, or got yourself into a certain situation? If this rings true for you, you are not alone. A Harvard study conducted in 2010 found that our mind is wandering about 46.9 percent of the time. That same study also found that a wandering mind is an unhappy mind. What was particularly interesting about this study is that the predictor of happiness was not so much relate ..read more
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Mindfulness, Meditation & Everything In Between with Jennifer Innes
Ottawa Meditation & Wellness
by admin
2y ago
“Mindfulness, Meditation & Everything In Between with Jennifer Innes”. Here’s a snippet of the hour-long podcast. Mindfulness, Meditation, Mindfulness Meditation… How does one even approach the subject of mindfulness — is there an actual beginning , middle and end? Is everyone’s path or experience the same? What is the outcome we should be expecting? We’re going through an unprecedented time that’s impacting, our life, our health, freedoms, work, finances etc. It’s a profound time of uncertainty, anxiety and a collective fear. It’s been a year since I started meditating and I trully believ ..read more
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Welcome to Ottawa Meditation & Wellness!
Ottawa Meditation & Wellness
by admin
2y ago
Welcome to Ottawa Meditation & Wellness! This website is the culmination of six years of dedicated personal practice combined with mindfulness training, a journey that took me to many parts of the United States and Canada. I began this journey to follow a calling: to teach this powerful 2,600-year-old practice that, when done regularly, has the power to transform. While mindfulness is rooted in ancient Buddhist traditions, it is also a universal practice from which anyone can benefit. Today, mindfulness has expanded far beyond its historical roots and entered the mainstream in the West. It ..read more
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