Corinne Zupko

Corinne is a keynote speaker, adjunct professor, Board Certified Coach, "A Course in Miracles" junkie, & mindfulness meditation instructor. She is all about inner peace!

Sharing Miracles and “A Course in Miracles”

Jan 042012
 

A Course in Miracles online at MiracleShare.org“As you teach, so shall you learn.” – A Course in Miracles

The definition of a miracle according to “A Course in Miracles” is a shift in perception. As we share our miracles with one another, we not only reinforce the perceptual shift in our mind, but we strengthen it in others who are open to hearing the same lesson.

The beauty of the internet is that now students of the Course can gather and share miracles online no matter where they are in the world. For those who are interested in “A Course in Miracles”, there is a new social networking site for students and teachers of the Course called Miracle Share: http://www.miracleshare.org

I was tickled to learn that there are now members from not only the USA and Canada, but Asia, South America, Europe, and South Africa.  More people are joining and sharing their miracles every day.  Maybe you will be one of them. :)

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A new definition of PMS – Perfect Meditation Space

Nov 252011
 

This one is for the ladies!

Our monthly cycle is a perfect opportunity to strengthen our mindfulness meditation practice.  Check out my article featured on Mindful.org to learn about how the “time of the month” is THE time to meditate.

Click HERE for the article!

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Take the “7-Minutes for 7 Days” Meditation Challenge!!

Sep 262011
 

Meditation on the beach with Corinne Zupko

  • Do you feel that meditation benefits you, but you get too caught up in the busyness of the day to do it?
  • Do you struggle with finding time in your day to meditate?
  • Do you have time to meditate, but just tend to slack off?
  • Do you find it is easier to meditate with other people?

If you answered “YES” to any of these questions, you’re not alone, AND I’ve got a GREAT opportunity for you.

I’d like to invite you to take part in a FREE  “7-Minutes for 7 Days” Meditation Challenge right here, right now!

It is EASY, and FUN!

STEP 1: Decide when to begin. I recommend beginning TODAY or TOMORROW.

STEP 2:  Choose an option for your meditation:

  • Use the free meditation available through my website by opting in.
  • Use any other meditation recording or CD you have.
  • Use silence!  Practice meditating without a recording.

STEP 3: Practice your meditation for at least 7-minutes per day, for 7 days.

STEP 4: Post your progress EVERY DAY BELOW in the comments, OR post your progress on my Facebook page.  Let me know that you practiced today, how you handled a challenge in your practice, or take the opportunity to ask a question.  Let’s all provide support for one another!

Here are some examples of posts:
Bob Z:  “Meditation Day 1: I practiced in the morning and felt ready to start my day.”
Liz P: “Meditation Day 5: It was hard to sit still today, but I’m really proud of myself for showing up and doing it anyway.” 

Committing to this challenge creates accountability, which is often what we need to keep this practice going. And I’ll be cheering you along the whole time on my blog and on my Facebook page!

Keeping up with meditation has changed my life, and I want to help you keep your meditation momentum going too.

JOIN ME TODAY in this FREE meditation challenge!!

Advocating for your inner peace,

Corinne

 Posted by  meditation, meditation tips, mindfulness, Stress Reduction  32 Responses »

Mindfulness in August

Aug 232011
 

FrogI love August.

August is full of night life.  There is a lot of activity, a lot of mingling, and it is really loud outside.

I’m talking about the cicadas, the crickets, and the frogs.  The lovely sounds of summer!

The nightlife in August is a beautiful opportunity to practice mindfulness.   Sound is a wonderful anchor to the present moment.  It is always in the here and now.  So just as we practice watching our breathing in mindfulness meditation, we can practice being receptive to sound.

Simply do this:
Find a comfortable place to sit.  If you prefer to be indoors, sit in a location where you can open a window or door to let the sound waves come in from outside. If you prefer to be outdoors, that is great too.  If you live in a city or on a busy street, you can practice mindful listening just as well. Or maybe you’ll want to experiment with driving to a park, rolling down your windows, and listening to the sounds of nature from your car.

Once you have found a spot where you can hear the nightlife, allow your eyes to close if you prefer. Tune into the sound waves that touch your ears. Don’t worry about trying to hear anything, instead, just practice being purely receptive to the sound waves around you, whatever those sound waves may be.  If you’re like most people, your mind will wander… maybe almost immediately!  All you have to do is NOTICE that the mind wandered, and simply call your awareness back to listening.  Be gentle on yourself, and refrain from judging yourself as doing a “good job” or “bad job.”  You might have to call your awareness back to sound again and again, and that is okay.  Practice being present to the sounds of summer.

I always hear people longing for summer in the depth of winter.  Right now it is yours to appreciate. :)

 Posted by  meditation, meditation tips, mindfulness, nonjudgment  No Responses »

4 Ways for Busy People to Reduce Stress – Now!

May 302011
 

There is no doubt that our lives have sped up. We’re doing more, managing more, and we have stressors to deal with every day.

Did you know that stress impacts virtually every system in the human body? It’s true: people with high stress levels are more prone to serious illnesses – both physical and psychological. The good news is that stress can be controlled and reduced non-medically through easy, proven methods. Hear my interview on VizWiz Radio, where I provide 4 Surefire Ways for Busy People to Reduce Stress – Now!

In this fun and informative interview, you will learn:

  • One simple tip that can IMMEDIATELY lower your blood pressure and heart rate.
  • What humans can learn from zebras to reduce their stress levels (the answer may surprise you!).
  • Why Michael J. Fox refuses to imagine worst-case scenarios.
  • Effective stress reduction techniques to improve your physical and mental health.

You can listen to the entire interview here: http://thevizwiz.com/interviews/corinnezupko

Let’s take action! Let me know one way you’re going to reduce your level of stress by leaving a comment below.

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“Watching the Thinker”

May 292011
 

Have you ever tried “watching the thinker?”  Do you believe that you are your thoughts? This guest post by Dean Jackson originally appeared on his blog, reprinted here with permission:

“Practicing the Power of Now” by Eckhart Tolle has been and remains one of the most influential books in my life.  If you’ve never read it, please do.  If you’ve read it before, please read it again.  Why do I ask you to read/re-read this book?  Because, quite simply, the more of us that do, the higher our level of collective consciousness…and we’re all here together.

I know that it’s a bold statement to say that reading a book will raise our collective consciousness, but that is how strongly I feel about it.  It introduced me to what I believe is one of the most important concepts in spiritual growth–I am not my thoughts.  Some time ago, I wrote a post about how the phrase “I think, therefore I am” is one of the most damaging concepts ever introduced into our world.  I stand by that.  It  tells me that my existence, my “I am” is based on that fact that I can think.

For just a moment, close your eyes and watch your thoughts.  You just watched your thoughts.  If you just watched your thoughts, are you the thoughts/thinker, or are you the watcher?  The real you, your true self is the watcher.  And it is my belief that the watcher is spirit; and that spirit (the real you) is one with Spirit/God/Universe.

Tolle says, “The beginning of freedom is the realization that you are not…the thinker….The moment you start watching the thinker, a higher level of consciousness becomes activated.”  I would add that knowing this–truly knowing this–will give you the greatest quantum leap of spiritual growth you’ve ever experienced.”

Dean Jackson is a speaker and writer focusing on enjoying peace and abundance while living life where it always happens–the Now.  His day job, for now, is being a lawyer and mediator.  The most rewarding parts of his work are representing children in dependency, neglect, and abuse cases and mediating and settling disputes–especially family law ones–without the terrible fallout from messy court battles. He has a law degree and a business administration degree, with an emphasis area in marketing. Visit his website at http://www.lifeinthenow.com
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Mindfulness before bedtime

Apr 302011
 

It’s time for the mindfulness at bedtime challenge!

How do you spend the last 15 minutes before going to sleep?

Are you on the computer? Watching TV? Planning out the following day? If you’re used to engaging in one of these activities before bed, the mindfulness at bedtime challenge is perfect for you! Let’s experiment with trying something different.

Mindfulness meditation is about falling awake, not falling asleep. It is about becoming more conscious and aware, not drifting off into unconsciousness. For that reason, it is usually recommended that you practice your formal sitting at times OTHER than right before bed. However, for our challenge, we’re going to use the time leading up to sleep as a chance to slow down, to disconnect from technology, and to BE PRESENT to our experiences. This is your “ME” time.

First step: No computer. No TV. No iPod. Turn it all off.

Next, practice being really present to brushing and flossing. How does it feel? Are you paying attention to each tooth? Try to bring this attuned awareness to all that you do as you prepare for bedtime. Each time you start getting caught in thought or some other distraction, just notice it, and without judging yourself, come back to being aware of what you’re doing. (5-minutes)

Next, sit in an upright position on a chair or couch, and turn out or dim the lights. Take the next 5 minutes to focus on your breath and the feeling of being in your body. As always, without judgement, return your awareness to the breath or body when it wanders. Be fully present to what might be the rare occasion of sitting in and enjoying the dark, and notice how your eyes slowly adjust to the dim light. (5-minutes)

Spend the final 5-minutes doing some really slow, really present walking around your home. Practice gentle pacing, even stopping to enjoy looking out a window, noticing the moonlight and how bright (or dim) it can be. Be with your breath and your body as you slowly take your time walking around your space. If you’d like you can even do some really simple stretches that feel right for you. (5-minutes)

Finally, approach your bed with the same awareness that you have been cultivating. As you get into bed, notice how the bedding feels, and be with your breath once more. When you feel it is time to roll over and sleep, notice how you are feeling after having spent the last 15-minutes being present to yourself.

Good night and sweet dreams! And be sure to let me know how your experience was by leaving a comment below!

 Posted by  meditation, meditation tips, mindfulness  1 Response »  Tagged with: ,

Mindfulness: The Health Benefits of Being Present

Apr 012011
 

The research behind mindfulness meditation training programs, like Mindfulness-Based Stress Reduction, is absolutely fascinating.

One interesting study looked at individuals with moderate to severe psoriasis, who were undergoing treatment with a form of ultraviolet light therapy (Kabat-Zinn et al., 1998).  Half of these people in treatment were taught mindfulness meditation, and listened to mindfulness tapes during their light treatment.  The other half just participated in their treatment as usual.  What the researchers found was astonishing.  Individuals who were practicing mindfulness meditation healed 4 times faster than the individuals who were not meditating.  The researchers could hardly believe their own findings, so they did the whole study again, only to find the exact same thing!  There is an indication from studies like this that mindfulness may be able to help you heal.

There is even a health insurance company that will provide meditation CD’s to individuals undergoing surgery, because it was found that recovery time was quicker and expenses were kept lower by using meditation to aid in healing (The New Medicine DVD, 2006).

The evidence is building that mindfulness meditation is a true way to enhance health, well-being, and satisfaction with life.

Coaching Challenge:
How can you practice being mindful today?  Are you willing to commit to sitting for 5 or 10 minutes to be with your present experience? Or are you willing to bring awareness to an activity that you are doing, as you are doing it?  Pick one small thing you can do to practice mindfulness today – even if it is paying attention to your body as you are busily walking around, or if it is just mindfully brushing your teeth.  Or right now, as you finish reading these words, take a moment to connect with the feeling of 3 breaths…

 

References:

Kabat-Zinn, J., Wheeler, E., Light, T., Skillings, A., Scharf, M.J., Cropley, T.G.,… Bernhard, J.D. (1998). Influence of a mindfulness meditation-based stress reduction intervention on rates of skin clearing in patients with moderate to severe psoriasis undergoing phototherapy (UVB) and photochemotherapy (PUVA). Psychosomatic Medicine, 60, 625-632.

Meyer, M., & Raikes, J. (Producers), & Meyer, M. (Director). (2006). The New Medicine [DVD]. New York: First Run Features.

 Posted by  meditation, mindfulness  4 Responses »  Tagged with: , ,

Stress is your teacher

Mar 202011
 

Edouard Vuillard Painting photoStress is part of life. And stressful things can often be challenging. But no matter how hard we may try to think positively, or avoid stressors, they are not going to go away. Trials and tribulations are part of our existence here, and trying to wish them away or avoid them at all costs is not going to work.

Dr. Suzanne Kobasa* studied individuals with high stress jobs and looked at why some people got sick and why others did not. What she found was that people who were more likely to stay healthy had “stress hardiness.” This means that individuals who were most resistant to stress had 3 common personality characteristics: “Commitment, Control, and Challenge.” They had a high degree of commitment in doing the work they were doing, and they had a sense of control over their environnments and felt they could influence their surroundings. The final characteristic, challenge, means that individuals who did not become sick viewed stressors as challenges to be overcome versus threats. In other words, they saw the stressor as an opportunity to grow.

I love this because it assumes a different perspective, a reframing of something negative into something positive.  Being able to be “cognitively flexible” and see things differently is a positive characteristic.

So what is the stress you are facing and how can it be an opportunity for you to grow?

Maybe your stressful situation is an opportunity to bring mindfulness into the situation. Maybe it is a chance to practice positive assertiveness skills. Maybe it is an opportunity to make a different choice. Maybe it is a situation where you can really take an honest look at your role in the matter, and what you may be bringing to it.

A stressful situation can be a wonderful opportunity to come into the present, connect with your breath, and get some space between the stressor and your reaction to the stressor. This can allow you to make a thoughtful response rather than a knee-jerk reaction.

Instead of trying to avoid stress, how about taking an attitude that stress is going to happen, BUT you have the tools (or can develop the tools) that you need to deal with it.

Avoiding the stress may only create more stress. Instead, look at it and be willing to see it in a different way than how you usually do.

 

*Kobasa, S.C. (1979). Stressful life events, personality and health: An inquiry into hardiness. Journal of Personality and Social Psychology, 37, 1-11.

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How do you eat your breakfast?

Mar 122011
 

The smart aleck response would be, “I chew it, of course!”  And you would be right.  But I’m posing the question because breakfast is a real opportunity to set a mindful tone for your day.

When you eat breakfast, are you really just eating breakfast?  Or are you eating and reading, checking email, absorbed in thought, or running around getting ready for the day? Maybe you eat your breakfast in the car on your way to work?  I used to be proud that I had an entire place setting in my glove compartment, and was skilled at eating while driving.  Thank goodness I never got into trouble doing this, and the importance of mindful driving is a whole other topic…

Breakfast can be a wonderful time to practice mindful eating.

Maybe you have a quiet environment, maybe you don’t.  Either way, it can be a challenge to just sit and eat, because our constant busyness habits make it feel like we should be doing something more.  In the morning during breakfast, I am very well aware that the lure of checking my email is super strong.  Sometimes I give in, sometimes I don’t.  But I’m aware of the pull all along.

Coaching Challenge:
Pick a day to experiment with mindfully eating your breakfast.  No checking email.  No multi-tasking.  No reading.  No writing. The process of mindful eating is about noticing what you’re eating, and really tasting each bite.  Taste your tea.  Experience your cereal. Reflect on where your food came from, being fully present to each bite, chew, and swallow.  Try taking your time. You might even feel full sooner than you would have if you inhaled your food quickly.

Be present to whatever emotional or mental states come up as you mindfully eat.  You might notice a strong urge to want to read or to do “something more” than just be present to your food. Just notice that urge and return your awareness again to eating. The newspaper and your email will be there after you’re done.

Mindful eating can be very satisfying.  I was recently leading a group in a mindful eating exercise with a raisin. After we were done, one of the group members said, “That was the best raisin of my life, and I’ve been eating them every day for the last week!”  Mindful eating gives new meaning to the phrase, “Enjoy your meal!”

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© 2011 Inner Balance Life Coaching & Consulting, LLC Corinne Zupko, Ed.S., M.A., C.P.C. Monmouth County, NJ, USA 732-655-4221  

Disclaimer: The services I provide are solely for coaching, not individual counseling. If you need services for counseling I would be happy to supply you with a referral to a licensed mental health professional. Click HERE for a USA directory of state licensing boards.

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