Peak Brain’s mindfulness coaching programs help you to develop a sustained practice of attention so you can be more present, more at peace, and more resilient to the demands of the world around you.
Plus, when pairing mindfulness meditation with neurofeedback, the effects of both compound!
Our mindfulness coaches want to help you to know yourself, to understand your brain, and to be able to take that perspective into action.
Above all else, we want to provide you agency and insight.
Explore our mindfulness programs or take advantage of the included mindfulness coaching in every brain training membership.
Our mindfulness coaches are available for individual consultations to develop customized programs for you or for ongoing 1:1 mindfulness coaching!
In-person and online group mindfulness sessions are included with every membership.
Find a free simple mindfulness practice at the bottom of this page!
Peak Brain’s group of Brain and Mindfulness Coaches have been providing services to clients for over a decade!
We have refined the process of optimizing brain performance.
Clients can work with Peak Brain in our local office programs (Los Angeles, Orange County, St. Louis, New York) or worldwide through our Remote program and international offices in London and Stockholm.
Train your brain at Home with our Remote programs, at Peak Brain offices, or with one of our Partners!
Beginning with a single point, meditation can stabilize and strengthen attention.
Moving into a present-time awareness, can bring flexibility to attention, and help develop a sense of equanimity.
Together they can result in insightful awareness, arising from a place of calm, stable attention.
If you have only 20 minutes a day to meditate, do it in the morning.
If you have only an hour, then meditate 30 minutes in morning and evening.
And if you don’t have time to meditate, you probably need to meditate for two hours.
Before we start:
Okay, here is how to meditate!
This works best as a day-starter, done with regularity. Try it for ten days. Get a timer app for your mobile device – there are many available for meditation (I prefer this one).
Set your timer for 20 minutes, and play “bells” or chimes. Three chimes at the beginning, one at five minutes, and three at the end. Sit upright, comfortably, and balanced. Sit in a posture you can maintain without strain. Ideally, sit without resting your back on any surface.
Use the bells to shift your attention.
When they begin to sound, place your attention on the sound, and allow your eyes to close. Hold your attention through the duration of each sound.
Notice it and whatever aspects of it there are to perceive (rising and falling volume, for instance).
Try to notice the very last moment of each tone…
Notice the small moment that transitions from sound to silence.
After the first 3 bells, do a Single Point Awareness practice (5 min):
When the single bell ends, begin a Present Time Awareness practice (15 min):
– When you are breathing in, know you are breathing in.
– When you are breathing out, know you are breathing out.
For both single-point and present-time awareness, the goal is not to have a “blank mind”, but instead to hold an object of attention within the type of focus you have chosen to maintain.
The object of this focus is often “the breath” but can be a spot of color, a concept, a tone or sound, or even a single element among many (try following a single instrument or voice in orchestral music).
For any type of meditation object and focus, begin by attending to that object or sensation. Since you have a mind, it will drift.
When you notice that you are no longer attending to the object and inevitably find yourself remembering, dreaming, fantasizing, thinking, planning, fretting, taking mental notes… redirect your attention back to the object of the meditation.
The cycle of (notice > redirect) is the key to this type of meditation.
Practice makes perfect is imperfect, but it’s all that matters.
The practice of meditation or mindfulness develops resources. Each distraction is an opportunity to practice.
To add variety, or help quiet a busy mind, you can add a strategy of noting, or labeling. To help the mind move on from a stimulus, it can be useful to observe the feeling-tone of the moment you are in (comfortable, anxious, sad, restless, calm, mixed, etc) or the quality of the distracting thoughts (planning.. thinking.. remembering..) and then let it go and return your attention to the object of the meditation.
“planning”.. not now.. –> focus on the breath .. .. ..
“daydreaming” -> not right now -> breath .. .. .. ..