Out of the Clouds - Waking Heart

In this guided meditation, certified teacher and Le Trente founder Anne V Mühlethaler starts with acknowledging the reality of our busy schedules while offering a complete yet condensed loving kindness practice that can be easily integrated into daily life. Yes, it's hard to fit meditation in, and yes, it's also worth the effort.The session begins with grounding breathwork—three intentional breaths in through the nose and out through the mouth—followed by setting a personal intention for the practice. Anne then guides listeners through a unique approach to metta meditation that differs from traditional sequences.Rather than starting with self-directed loving kindness, the practice begins by bringing a loved one to mind—someone with whom we share an easy, uncomplicated relationship. After sending well wishes to this person, Anne introduces a distinctive element: imagining this loved one looking back at us and offering the same phrases of loving kindness in return. This creates a beautiful reciprocal exchange that helps open the heart.From this heart-opened state of receiving love, listeners then direct the same well wishes toward themselves—"May I be well, may I be happy, may I feel peaceful, may I feel loved." Anne acknowledges that self-directed metta can feel tender and gently suggests placing hands on the heart for additional comfort and support.The meditation expands outward as we send loving kindness to all beings everywhere, using visualization to connect with the universal nature of these wishes. Anne closes by offering the merits of our practice for the benefit of all beings in all directions.This accessible practice demonstrates that even brief moments of loving kindness can cultivate profound heart opening and compassion, making it perfect for those seeking to maintain a consistent metta practice within the constraints of modern life.For monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi Hosted on Acast. See acast.com/privacy for more information.

This is a guided Mettā meditation, also known as Loving Kindness, dedicated towards our mentors.Anne V Mühlethaler, coach and MMTCP certified mindfulness meditation teacher, starts the session by inviting us to bring an intention to mind, for clarity. Then she invites us to bring to mind a being, a person who has inspired us in some way — whether they were an official or more of an undercover mentor — who lit our path and helped us in some way. In this practice, we consider the qualities of our mentor that we want to emulate, to nurture. Then we hold this person in our mind’s eye and we repeat phrases of well-wishes. We sendLoving Kindness with gratitude directed toward this first mentor, and then toward a second. Anne closes the practice by inviting us to imagine our caring mentors sending us the same well wishes of Loving Kindness. In an energetic gratitude loop of metta, Anne invites us to direct Loving Kindness to ourselves, ending with our own mentor wish:“May I too become a beacon, radiating guidance and inspiration. May I too be a mentor, illuminating the path for those in need of clarity and direction, whether I support them in their personal life or in their career.” If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback.  And thank you  so much for listening!  For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com.  Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler For live meditations on Zoom, look up the schedule on MeetUp. and follow Anne on social media:IG: @_outoftheclouds and @annviFor monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi Hosted on Acast. See acast.com/privacy for more information.

In this guided meditation, Anne V Muhlethaler, coach and certified mindfulness meditation teacher, guides listeners through a practice designed to help cultivate a sense of gratitude into our daily lives. The session begins with a grounding practice, encouraging listeners to find a comfortable position, close their eyes, and settle into the sensations of their body. By focusing on the breath and observing its qualities, Anne helps listeners connect with their nervous system, promoting a sense of calm and awareness in the present moment. The meditation progresses to heart-centred practices, where listeners are invited to visualise someone they feel grateful for and immerse themselves in the feelings of love and connection associated with that person. This is followed by reflecting on present-moment gratitude, recognising and appreciating even the mundane aspects of life that bring joy and support. The practice concludes with loving-kindness wishes, fostering a sense of well-being, peace, and self-love.The episode is beautifully encapsulated by Eckhart Tolle's quote: “It is through gratitude for the present moment that the spiritual dimension of life opens up.” Anne wraps up the meditation with encouragement to listeners to carry the feelings of gratitude throughout their day.This meditation is intended to be listened to daily, bringing forth gratitude into every day.For further information and to subscribe to our email newsletter, please visit outoftheclouds.com.May you carry the feeling of gratitude throughout your day.If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback.  And thank you  so much for listening!  For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com.  Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler For live meditations on Zoom, look up the schedule on MeetUp. and follow Anne on social media:IG: @_outoftheclouds and @annviFor monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi Hosted on Acast. See acast.com/privacy for more information.

This is a guided practice recorded during teacher Anne Muhlethaler’s 21 Days of Mindfulness and Loving Kindness program. Anne warmly invites us to embark on a journey of cultivating mindfulness. With a posture that balances alertness and relaxation, Anne encourages us to find comfort and readiness before inviting us to set an intention. Anne then gently guides us to release tension in our bodies, with a sense of ease and receptivity to the present moment, and brings our attention to converge on the breath, serving as our steadfast anchor throughout the practice. With each inhalation and exhalation, she invites us to explore the subtle sensations, whether at the nostrils, chest, or abdomen, with curiosity and interest.As thoughts naturally arise, Anne reminds us that they are not the enemy but part of our human experience. This elemental practice is all about noticing when we get distracted, letting go of the passing thoughts before guiding our awareness back to the breath, honing our capacity for mindfulness. Being present with all that arises, we use the breath as our anchor, without judging ourselves or pushing anything away from our experience. If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback.  And thank you  so much for listening!  For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com.  Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler For live meditations on Zoom, look up the schedule on MeetUp. and follow Anne on social media:IG: @_outoftheclouds and @annviFor monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi Hosted on Acast. See acast.com/privacy for more information.

This short practice was recorded live during Anne’s January program called 21 Days of Mindfulness and Loving Kindness. The meditation begins with the invitation to find a comfortable seat, emphasising the importance of a supportive posture for the practice of Loving Kindness Meditation (Mettā). Whether seated or lying down, the practitioner is invited to settle into their position, find stillness and set an intention for the practice. Anne regularly prompts practitioners to reflect on their motivation and highest aspirations for their practice of mindfulness and Loving Kindness. Attention then turns towards a loved one, preferably someone with whom we have an easy relationship, with instructions to visualise them. Silent repetition of phrases expressing loving kindness follows, focusing on the well-being, happiness, peace, and feelings of love for the loved one.Throughout the meditation, we are encouraged to maintain focus on the phrases and the intended recipient, gently redirecting attention if distractions arise. The session concludes with extending loving kindness to all beings. A closing quote from the Buddha emphasises the boundless nature of loving kindness:‘Like a caring mother, holding and guarding the life of her only child, So with a boundless heart of loving kindness, hold yourself in all beings as your beloved children.’ If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback.  And thank you  so much for listening!  For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com.  Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler For live meditations on Zoom, look up the schedule on MeetUp. and follow Anne on social media:IG: @_outoftheclouds and @annviFor monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi Hosted on Acast. See acast.com/privacy for more information.

Loving Kindness meditation is known as a practice for opening the heart that helps us develop compassion. This short practice, recorded live in January 2024, invites us to explore the practice of Mettā towards a benefactor. How it works: we silently repeat a set of phrases of well-wishing, like mantras laden with positive intentions, while we visualise someone in our life.You may wonder who is a benefactor in your life. Here we mean someone who has shown you care, inspired you, or looked after you. It can be someone close to you or someone you don’t know, such as a distant figure that somehow has brought good into your life. Overall, choose someone who brings a smile to your face when you think of them.As Anne invites us to concentrate on our benefactor, she reminds us that the juice of the practice is in the combined power of our concentration meeting the intentions contained in the phrases.Anne ends with a quote by Thich Nhat Hanh that says: ‘Only your compassion and your loving kindness are invincible and without limits.’ If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback.  And thank you  so much for listening!  For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com.  Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler For live meditations on Zoom, look up the schedule on MeetUp. and follow Anne on social media:IG: @_outoftheclouds and @annviFor monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi Hosted on Acast. See acast.com/privacy for more information.

This short guided meditation was recorded live in January as the first of a 21 day course on Mindfulness and Loving Kindness.When we do the body scan in meditation, often our mind will default to try and visualise the areas of the body that we are guided to explore. Teacher Anne Muhlethaler here invites us to use our attention like a sensorial flashlight, in this short 15 minute body scan. Placing the power of our awareness on the sensations, whether external or arising from within, we are guided to examine and stay with our moment-to-moment experience. If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback.  And thank you  so much for listening!  For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com.  Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler For live meditations on Zoom, look up the schedule on MeetUp. and follow Anne on social media:IG: @_outoftheclouds and @annviFor monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi Hosted on Acast. See acast.com/privacy for more information.

This is the first in a series of guided practices to teach new and curious beginners the meditation called Mettā, or Loving Kindness. Mindfulness and Meditation teacher Anne Mühlethaler has chosen to develop a short course to help newcomers to meditation trial this lesser-known yet powerful ancient Buddhist practice. Mettā is said to be a practice of cultivating unconditional love as well as positive energy towards oneself, others, and the world at large, by putting our attention on psycho-active phrases like well-wishes. Because it’s often hard to find more time in our day to add yet another thing to do, this series features short meditations. Each new step will build onto what’s been explored in the previous lesson, and the goal is to get us to start with five minutes a day. The most important thing is to start! The entire course will be available shortly on Insight Timer, you can follow Anne’s teacher page to find out more. This first episode starts with an introduction to Mettā, to its benefits, the mechanics, so to speak, and Anne shares some recent academic findings about the minimum effort required to start feeling said benefits in our lives. Now surprise, surprise, the first recipient of loving kindness is yourself. So for this lesson, we concentrate on ourselves. For any questions, queries, and support, please contact Anne.***If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback. And thank you so much for listening! For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com. Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethalerFor live meditations on Zoom, look up the schedule on MeetUp or Luma and follow Anne on social media:IG: @_outoftheclouds and @annviIf you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback.  And thank you  so much for listening!  For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com.  Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler For live meditations on Zoom, look up the schedule on MeetUp. and follow Anne on social media:IG: @_outoftheclouds and @annviFor monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi Hosted on Acast. See acast.com/privacy for more information.

We are born in this strange lifestyle that we rarely admit to experiencing: we sort of live with someone else, an ever-present inner roommate, that is oftentimes the greatest source of distress, anxiety and discomfort in our lives. Have you ever considered what could be done to make it a better relationship? Or, let’s say, to create a better living environment in your own mind?Meditation mindfulness teacher Anne Muhlethaler leads us in a guided visualisation first to imagine our ideal home where we can feel at ease, then to observe the presence of a roommate that shadows our every move. Once we can see how the invading being disrupts the peace and calm of our home, Anne guides us to reflect on our relationship with our inner roommate — that constant narrator in our lives — and consider how it can be improved. ***If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback. And thank you so much for listening! For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com. Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethalerFor live meditations on Zoom, look up the schedule on MeetUp or Lumaand follow Anne on social media:IG: @_outoftheclouds and @annviIf you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback.  And thank you  so much for listening!  For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com.  Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler For live meditations on Zoom, look up the schedule on MeetUp. and follow Anne on social media:IG: @_outoftheclouds and @annviFor monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi Hosted on Acast. See acast.com/privacy for more information.

A short and sweet meditation where we are invited to connect with the breath and the sensations in the body, to cultivate a sense of grounding and quieten the mind. We often tighten the body without noticing, and in this meditation mindfulness teacher Anne Muhlethaler (@annvi and @_outoftheclouds) invites us to find release, softening and a relaxed presence. And while the body settles, so does the mind. Once grounded, Anne guides us to notice what arises with a gentle awareness, whether it be stirrings, itches and tingles, memories, future thinking, all that is occuring in the mind and body. Resting as an observer of our experience, we explore it with a gentle awareness, being with, but not identifying with, the aliveness that arises and dissipates, moment by moment. Not pushing any of the experience away, the aim of this meditation is to explore how we can find a sense of calm and stillness, steadily, all the while being present with any and all sensations, thoughts and feelings, and not getting carried away. In closing Anne reads a quote from Deepak Chopra: ‘In the midst of movement and chaos, keep stillness inside of you.’***If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback. And thank you so much for listening! For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com. Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethalerFor live meditations on Zoom, look up the schedule on MeetUp or Lumaand follow Anne on social media:IG: @_outoftheclouds and @annviIf you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback.  And thank you  so much for listening!  For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com.  Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler For live meditations on Zoom, look up the schedule on MeetUp. and follow Anne on social media:IG: @_outoftheclouds and @annviFor monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi Hosted on Acast. See acast.com/privacy for more information.

In this guided meditation, Anne offers an introduction inspired by an interview conducted years ago of school kids who had been introduced to mindfulness. One of them, when asked what mindfulness means, quipped: ‘It means not hitting someone in the mouth.’ This funny and direct response implies that a mindfulness practice teaches us the ability to pause before we act, or react. We explore in this meditation how shining a light inwards — learning to be with the body’s sensations moment by moment — helps us become in touch with ourselves so that we can feel our emotions as they arise and subside. By learning to notice first, we become less likely to identify with the emotions. That means we will switch from ‘I am angry’ to ‘I am feeling anger and frustration’, for example. This distance between the emotion and the self gives us a new vantage point from which, when we feel reactive, there is the option to pause and choose the next action, rather than simply react. With mindfulness anchored in the body, we feel what’s happening and we get to choose how we respond to our relationships with others and our environments. Anne also shares that while mindfulness is a great tool to notice upset, frustration, sadness or anger, it’s also a tool to connect more directly with positive emotions like joy, love or awe. And in this meditation, while we are exploring sensations scanning down the body, we also invite a sense of decompression, softening and letting go, in various areas of the body, to find a soothing and balanced attention. Enjoy!***If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback. And thank you so much for listening! For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com. Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethalerFor live meditations on Zoom, look up the schedule on MeetUp or Lumaand follow Anne on social media:IG: @_outoftheclouds and @annviIf you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback.  And thank you  so much for listening!  For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com.  Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler For live meditations on Zoom, look up the schedule on MeetUp. and follow Anne on social media:IG: @_outoftheclouds and @annviFor monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi Hosted on Acast. See acast.com/privacy for more information.

Mindfulness teacher, coach and communications consultant, Anne Muhlethaler explores why learning how to communicate can unlock better relationships at work and in your personal life and questions why that’s not something on the curriculum of every school and university in the world. We can all recall times when meetings or personal conversations haven’t gone to plan, resulting in not great to abysmal consequences. In this post, adapted from a talk she recently gave, Anne unpicks what happens when communication goes wrong and why we should all aim to cultivate more empathy and deep listening in our relationships both at work and at home. The key to unlock this new type of communication? A new word, one that invites a different kind of interaction, something better than 'we need to talk'. After all, words make up the world. She quotes Herman Bahr to end: “Words are not in the power of men; men are in the power of words.” ***If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback. And thank you so much for listening! For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com. Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethalerFor live meditations on Zoom, look up the schedule on MeetUp or Lumaand follow Anne on social media:IG: @_outoftheclouds and @annvi If you enjoyed this episode, click subscribe for more, and consider writing a review of the show on Apple Podcasts, we really appreciate your support and feedback.  And thank you  so much for listening!  For monthly mindful updates, sign up for Anne's email newsletter at https://annevmuhlethaler.com.  Find Anne's guided meditations and courses on Insight Timer - https://insighttimer.com/annevmuhlethaler For live meditations on Zoom, look up the schedule on MeetUp. and follow Anne on social media:IG: @_outoftheclouds and @annviFor monthly mindful updates, sign up for Anne's email newsletter The Metta View at https://annevmuhlethaler.com. Find Anne's guided meditations on https://insighttimer.com/annevmuhlethaler. Check out her first online course, Loving Kindness 101! For live meditations subscribe: lu.ma/letrente. IG: @_outoftheclouds & @annvi Hosted on Acast. See acast.com/privacy for more information.