Bjarne Nybo is an expert and consultant in mindfulness and emotional intelligence. 

Bjarne holds a Master of Science degree in International Communication, certification for Meditation from The Chopra Center in California, where he was personally trained by Deepak Chopra, and he holds certification for Emotional Intelligence from Multi Health Systems in Canada.

Bjarne Nybo

A mindfulness exercise you can do whenever you need a quick break. Get ready to connect your awareness to your mind and witness your thoughts and emotions. Do this short exercise when you are having difficulty coming to a decision and maintaining focus.

Witnessing Thoughts Exercise

Use this exercise anytime during the day, when you find it difficult to maintain focus. 

It helps wash away your worst tensions. Some people find that breathing while counting enables them to focus more effectively on the breathing, even when you are short of time.

Counting Exercise for Breathing

A brief classic mindfulness exercise that has been used for thousands of years to connect the aware mind to the moment. Designed to give you a deep and lasting experience of relaxation, awareness and presence, even when you are short of time.

Breathing Exercise

A brief and classic exercise for you to connect with the sensations in your body. Your body is the door to the moment. Consciousness of the body will support you in crowing out thoughts about the past and future, even when you are short of time.

Body Scan Exercise

Klassisk og dyb mindfulness-øvelse, som kobler sindet og opmærksomheden til nuet, ved at bruge dit åndedræt som anker. Øvelsen har underlægningsmusik

Åndedrætsfokus I

En kort og effektiv mindfulness-øvelse, som du kan bruge på tidspunkter af dagen, hvor du har behov for en hurtig pause. Med underlægningsmusik.

Åndedrætsfokus II

En meget kraftfuld og dyb mindfulness-øvelse, hvor du kobler din opmærksomhed på fornemmelser i din krop og løsner for spændinger ved hjælp af dit åndedræt. Med underlægningsmusik.

Body Scan med åndedræt

Body Scan med Åndedræt

En kort øvelse, hvor du holder fokus på dit åndedræt ved at tælle indåndinger og udåndinger. Med underlægningsmusik.

Tælleøvelse på åndedræt

Tælleøvelse på Åndedræt

God vejledning i hvordan, du lader din opmærksomhed synke ned i kroppen, mens du går.

Vejledning i gående mindfulness

Vejledning i Gående Mindfulness

En vejledning, du kan anvende hver gang du bader. Du påskønner nuet og udvider nydelsen i badesituationen.

Vejledning i bade-mindfulness

Vejledning i Bade-mindfulness

En vejledning i at spise med nærvær og fuld opmærksomhed. Du træner dig selv i slow-food, hvor spisning bliver gjort til en oplevelse og ikke kun en overlevelse.

Vejledning i spise-mindfulness

Vejledning i Spise-mindfulness

Kroppen er din dør til Nuet. En effektive øvelse, som hjælper til ro og forankring i din egen krop. Med underlægningsmusik.

Kropsbevidsthed - et anker til Nuet

Kropsbevidsthed - et Anker til Nuet

En meditation, hvor du træner din opmærksomhed til at være et neutralt vidne til dine tanker og følelser. Med underlægningsmusik.

Akvariet - en øvelse i vidneadfærd og accept

Akvariet - en Øvelse i Vidneadfærd og Accept

Guide til Meditation er et kursus til dig, som er nysgerrig efter, hvad meditation er og hvordan meditation virker. Kurset og de medfølgende øvelser, giver en udførlig beskrivelse af baggrunden for meditation og hvordan man som moderne menneske får tid til at meditere i en travl hverdag. 

Nyt Aspekt skrev om ‘Guide til Meditation’

“En stor fordel ved denne udgivelse er, at brugeren efter blot en halv times introduktion kan begynde meditationstræningen. Meditation kan forklares meget enkelt, men med så meget des større forståelsesmæssig gennemslagskraft. Det har Bjarne Nybo bevist.”

Baggrund for dette kursus

Meditation helbreder indefra

Vejledning til Øvelse 1

Forberedelse til meditationsøvelserne 1-3

Den meditative tilstand af ro

Meditation virker afspændende og energigivende

Øvelse 1 - Kropsbevidsthed Et Anker Til Nuet

Øvelse 2 - Mantra Meditation Broen til dit Selv

Vejledning til Øvelse 2

Du kan let integrere meditation i hverdagen

Øvelse 3 - Akvariet En Øvelse i Vidneadfærd og Accept

Vejledning til Øvelse 3

Guide til Meditation

Til dig, som er nysgerrig efter, hvad meditation er og hvordan den virker. 

This course offers a complete mindfulness program for busy people. 

The course provides the listener with seven simple, easy-to-follow steps and 7 x 7-minute exercises that allow one to integrate mindfulness seamlessly into everyday life.

7 Minutes to Mindfulness offers simple strategies to reduce stress, quickly recharge energy, and relax within minutes. You will be able to practice these exercises as you carry out your normal routine. 

Expert Bjarne Nybo is certified MindCoach and consultant. He holds a master of science degree in international communication, certification for meditation instruction from The Chopra Center in California, and certification for emotional intelligence from Multi Health Systems in Canada.


Foreword

Mindfulness in daily life

What is mindfulness

Reaction versus response

Mindfulness and stress

The bandwith of consciousness

Preparing for the mindfulness exercises

How to integrate mindfulness into your daily life

7 min breathing exercise

Guidelines for breathing exercise

Guidelines for body scan exercise

7 min witnessing thoughts exercise

Guidelines for witnessing thoughts exercise

7 min body scan exercise

7 min counting exercise for breathing

Guidelines for counting exercise for breathing

Guidelines for mindful showering

Guidelines for mindful walking

Postscript

Guidelines for mindful eating

7 Minutes to Mindfulness

This course offers a complete mindfulness program for busy people. 

Skab Nærvær i Nuet Med Mindfulness er et kursus til dig, der ønsker en let tilgængelig indgang til begrebet mindfulness. Kurset giver ikke blot en beskrivelse af, hvad mindfulness er for en størrelse, det indeholder også en række øvelser og vejledninger, som du kan bruge her og nu. 

Mindfulness er evnen til at være fuldt og helt tilstede i den ting, du foretager dig. Derfor er mindfulness, modsat meditation, ikke kun noget, vi foretager os alene bag en lukket dør i 20 minutter. Nej, mindfulness er noget, vi gør- og kan praktisere i alle livets forhold. 

Derfor er mindfulness mere en livsfilosofi end en egentlig teknik. Og når man først begynder at træne evnen til at være helt tilstede og fuldt opmærksom på den ting, man foretager sig her og nu – så går der en sport i at være mindfull. 

Målet med dette kursus er at hjælpe dig til en større bevidsthed om, hvordan du blot en gang imellem kan bevæge dig væk fra multi-tasking og i stedet praktisere og opleve det smukke ved mono-tasking.

Hvad er Mindfulness

Vejledning i  spise

Vejledning i bade

Vejledning i gående 

Tælleøvelse på åndedrættet

Åndedrætsfokus 2

Bodyscan med åndedræt

Åndedrætsfokus 1

Forberedelse til Mindfulness-øvelserne

Sådan Integrerer du Mindfulness i din Hverdag

Reaktion vs Respons

Mindfulness og Stress

Bevidsthedens Båndbredde

Mindfulness i Hverdagen

Skab Nærvær i Nuet Med Mindfulness

Et kursus til dig, der ønsker en let tilgængelig indgang til begrebet mindfulness.

Dette kursus giver dig essentiel viden om, hvorfor vi sover, hvorfor vi oplever søvnproblemer og hvordan, vi kan forbedre vores søvn. 

Du får praktiske værktøjer og forslag til, hvordan du sover godt og nok.

Naturlig Søvn

Søvnproblemer

Forbedre din søvn

Aftenaktiviteter

Aktiviteter om natten

Hvorfor vi oplever søvnproblemer og hvordan, vi kan forbedre vores søvn. 

Søvn Kursus

Dette introduktionskursus er ideelt for de, som har begrænset erfaring med mindfulness meditation. På kurset opnår du færdigheder i siddestillinger, vejrtrækning, opmærksomhed og hvordan vi kan forholde os til verden omkring os. 

Kurset er på 7 sessioner og hver session begynder med en kort indledning efterfulgt af en guided meditation og slutter med forslag til, hvad man kan udforske før næste session. 

Efter dette kursus, kan du fortsætte din mindfulness praksis med guidede meditationer og kurser i denne app.

Kursus Grundprincipper i Mindfulness

Dag 1

Dag 2

Dag 3

Dag 4

Dag 5

Dag 6

Dag 7

Grundlæggende Praksis for Begyndere

For de, som har begrænset erfaring med mindfulness meditation.

I denne Body Scan øvelse, bliver du guidet ind i en tilstand af dyb afslapning, hvor du forbinder dig med den afspændte tilstand i dit sind. 

Det vil hjælpe dig til at give slip på spændinger i krop og sind og gøre dit ophold i flyet mere rart og afslappet.

Ombord-På-Fly Body Scan

En meditation, som kan bruges ombord på flyet for at styrke din opmærksomhed på kroppen og nedsætte tankemylder. Den vil hjælpe dig til at være mere afspændt, så følelsen af flyskræk og bekymringer ikke stjæler al din energi og fokus.

Afslappende Meditation til Lindring af Flyskræk

En grundlæggende meditation, hvor du guides til et let fokus på din vejrtrækning, som den pågår fra øjeblik til øjeblik. 

En teknik, som kan anvendes til at berolige krop og sind i alle situationer, også på flyveturen.

Let Åndedrætsøvelse

Et eventyr af Hans Christian Andersen: Prinsessen på Ærten, der viser sig at være en rigtig prinsesse og værdig til at blive gift med prinsen

Prinsessen på Ærten

Om den tapre tinsoldat, som kaster sin kærlighed på balletdanserinden.

Den Standhaftige Tinsoldat

Godnathistorie på 5 minutter. Et eventyr af Hans Christian Andersen: Verdens Dejligste Rose, som alle har et bud på hvor findes og hvor den blomstrer.

Verdens Dejligste Rose

Om de bedrageriske vævere og de som ikke vil afsløres. Kun den lille dreng tør fortælle sandheden.

Kejserens Nye Klæder

En kort øvelse hvor du benytter dig af progressiv muskelafspænding, hvor du træner din evne til afslapning og gør klar til en beroligende søvn.

Uden klokker

Body Scan til Søvn

Dine tanker kan være meget påtrængende, når du lægger hovedet på hovedpuden for at sove. I denne øvelse er du bevidst om tankerne, men slipper dem fri, én for én.

Uden klokker

En kort introduktion til, hvad søvn er og hvorfor vi mennesker har behov for at kunne sove godt og nok. 

Søvn er afgørende for trivsel og sundhed. 

Uden klokker

Vejrtrækning med Maven

Vores vejrtrækning er vores anker til nuet. 

Tanker kommer og går, men hvis du nænsomt fokuserer din opmærksomhed på din vejrtrækning, vil du gradvist blive mere afspændt.

Uden klokker.

Vejrtrækning

En afslapningsøvelse hvor du benytter dig af den meget effektive progressive muskelafspænding. 

Du guides gennem hele kroppen og skiftevis spænder og slapper af.

Uden klokker.

Slip Bekymringsstrømmen

Vores vejrtrækning er vores anker til nuet. Brug bevægelsen i din mave under vejrtrækning, som dit fokuspunkt for din opmærksomhed og mærk hvordan den afspændte tilstand øges.

Uden klokker.

Støtte til Natten

En kort øvelse hvor du skaber indre billeder om dit yndlingssted, hvor du ved, at du kan slappe af og nyde nuet som det er.

Uden klokker.

Indre Billeder til Søvn

En afslappende øvelse som du kan lytte til før du skal sove. 

I øvelsen udfører du såkaldt progressiv muskelafspænding, hvor du skiftevis spænder og afslapper dine muskler i kroppen.

Uden Klokker.

Afslapningsøvelse

En afslapningsøvelse hvor du benytter dig af den meget effektive progressive muskelafspænding. 

Du guides gennem hele kroppen og skiftevis spænder og slapper af.

Uden Klokker.

Avslapningsøvelse

En kort øvelse hvor du trin for trin guides til afslapning i hele din krop.

Kort Afslapningsøvelse

En klassisk mindfulness øvelse hvor du guides til afspænding i alle dine kropsdele - trin for trin.

Dette kursus er designet til at hjælpe dig med at få en bedre nattesøvn. 

Kurset beskriver de almindelige årsager til søvnproblemer, herunder stress, indtagelse af koffein og dårlige søvnvaner.   

Kurset giver dig 12 konkrete og praktiske tips og teknikker til forbedring af søvnen, såsom oprettelse af et behageligt og optimalt sovemiljø, etablering af en fast søvnplan og gode vaner med afslapningsteknikker inden sengetid.

Hvorfor sover vi?

Det biologiske ur

Arkitekturen for god søvn

Lyseslukkere sover bedst

Gode grund til god søvn

Søvnlidelser skal tages alvorligt

12 effektive veje til den søde søvn

Test dig selv - er du en søvn-ninja?

Kost og tilskud

SOS, når du vågner

Gadgets til den gode søvn

Søvnjournal med registreringer

Dette kursus er designet til at hjælpe dig med at få en bedre nattesøvn.

Kom Sovende til Succes

Kristin Neff Ph.D. is widely recognized as one of the world's leading experts on self-compassion, being the first one to operationally define and measure the construct over a decade ago.

In addition to her pioneering research into self-compassion, she has developed an eight-week program to teach self-compassion skills in daily life, co-created with her colleague Dr. Chris Germer, called Mindful Self-Compassion (MSC). 

Kristin Neff

Chris Johnson, PsyD is as an executive coach. She is passionate about embodied learning and leadership, and leveraging it to cultivate strong business and community leaders, healthy workplaces, and engaged, thriving communities.

She is the author of "The Leadership Pause - Sharpen Your Attention, Deepen Your Presence and Navigate the Future"

Chris is the Founder and CEO of Q4 Consulting.

Chris Johnson

Anna Wikfalk is a Mindfulness, yoga teacher, author and lecturer and Sexual health - Pleasure coach. She runs a yoga and mindfulness studio, Bara Yoga, in Stockholm and  digital coaching on sexual health and pleasure, www.annawikfalk.com

Anna Wikfalk

Dr. Siegel is a clinical professor of psychiatry at the UCLA School of Medicine and the founding co-director of the Mindful Awareness Research Center. 

He studies family interactions with an emphasis on how attachment experiences influence emotions, behaviour, autobiographical memory and narrative.

Daniel Siegel

Eckhart Tolle is a spiritual teacher and author who was born in Germany and educated at the Universities of London and Cambridge. 

At the age of 29, a profound inner transformation radically changed the course of his life. The next few years were devoted to understanding, integrating and deepening that transformation, which marked the beginning of an intense inward journey. 

Later, he began to work in London with individuals and small groups as a counsellor and spiritual teacher. Eckhart shares his time between British Columbia, Canada and California

Eckhart Tolle

Catherine Polan Orzech, has worked in the field of mind body wellness for almost two decades and has taught Mindfulness since 2000. 

She received her initial training in Mindfulness-Based Stress Reduction at the Center for Mindfulness at the University of Massachusetts Medical Center and her professional training under the direction of Jon Kabat-Zinn in 2003. 

She has taught and lectured on the subject of mindfulness internationally and was founder and co-director of the Montreal Center for Mindfulness.

Catherine Polan Orzech

Mark Williams is Emeritus Professor of Clinical Psychology and Emeritus Fellow of Linacre College, University of Oxford, and was Founding Director of the Oxford Mindfulness Centre (2008-2013). 

The main focus of his work has been to understand how best to prevent serious clinical depression and suicide. His books include Mindfulness-based Cognitive Therapy for Depression: A new approach to preventing relapse with Z. Segal and J.D. Teasdale

Mark Williams

Stephan Pende Wormland was born in Germany in 1965 and practiced in different spiritual traditions before he became a student of Lama Zopa Rinpoche in 1995. 

He studied psychology and worked in a psychiatric hospital. He has done solitary retreat and led many retreats and introductory courses in different centres in Europe.  

Stephan Pende Wormland

Richard Mendius, MD, is a neurologist and co-founder of the Wellspring Institute for Neuroscience and Contemplative Wisdom. He trained at UCLA as an epileptologist and neurobehaviorist. He has been on the teaching faculty of UCLA, Oregon Health Sciences University, and Stanford University. 

His meditation practice began in the 1980s with Shinzen Young and continues at Spirit Rock Meditation Center with Jack Kornfield and Ajahn Amaro. He teaches a weekly meditation class at San Quentin. 

His daughters, Courtney and Taryn, and his son, Ian, are three of his main teachers and companions on the path.

Richard Mendius

Michael Stone was a psychotherapist, yoga teacher, Buddhist teacher, and author committed to the integration of traditional teachings with contemporary psychological understanding. 

The components of his practice include Yoga postures, breathing techniques, meditation and the study of traditional texts. He passed away on July 16, 2017. 

Michael Stone

Veronika Ryd är beteendevetare, samtalsterapeut i KBT, författare och mindfulnessinstruktör. Hon driver terapimottagningen Kognitiva kliniken i Stockholm

Veronika Ryd

Adyashanti is an American spiritual teacher and author. He studied Zen Buddhism under the guidance of his teacher for about 14 years. At 31, Adyashanti had an experience of awakening that put to rest all his questions and doubt. 

He first started giving talks to small gatherings, in a room above his aunt's garage, which grew over years. Today he offers talks, online study courses, and retreats in the United States and abroad. 

Adyashanti

Jack Kornfield trained as a Buddhist monk in the monasteries of Thailand, India and Burma. He has taught meditation internationally since 1974 and is one of the key teachers to introduce Buddhist mindfulness practice to the West. 

After graduating from Dartmouth College in Asian Studies in 1967 he joined the Peace Corps and worked on tropical medicine teams in the Mekong River valley. 

Over the years, Jack has taught in centers and universities worldwide, led International Buddhist Teacher meetings, and worked with many of the great teachers of our time. 

Jack Kornfield

Sally Kempton has been studying and teaching the wisdom of yoga for 40 years. 

A highly regarded teacher of meditation and spiritual philosophy, she writes the popular Yoga Journal column “Wisdom.” Known for her gift of making yogic wisdom relevant to daily life and for transmitting deep states of meditation, she teaches retreats and teleclasses internationally. 

Sally Kempton

Jon Kabat-Zinn is an American professor of medicine and the creator of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School. 

Kabat-Zinn was a student of Buddist teachers such as Thich Nhat Hanh and a founding member of Cambridge Zen Center. His practice of yoga and studies with Buddhist teachers led him to integrate their teachings with scientific findings. 

He teaches mindfulness, which he says can help people cope with stress, anxiety, pain, and illness. The stress reduction program created by Kabat-Zinn, mindfulness-based stress reduction (MBSR), is offered by medical centers, hospitals, and health maintenance organizations.

Jon Kabat-Zinn

Joseph Goldstein, is one of the first American vipassana teachers, co-founder of the Insight Meditation Society (IMS) with Jack Kornfield and Sharon Salzberg. 

Contemporary author of numerous popular books on Buddhism, resident guiding teacher at IMS, and leader of retreats worldwide on insight (vipassana) and lovingkindness meditation.

Joseph Goldstein

Tara Brach's teachings blend Western psychology and Eastern spiritual practices, mindful attention to our inner life, and a full, compassionate engagement with our world. 

The result is a distinctive voice in Western Buddhism, one that offers a wise and caring approach to freeing ourselves and society from suffering.

Tara Brach

Kelly McGonigal is a health psychologist who is known for her work in the field of "science help" as it relates to achieving personal goals despite inner conflict. 

She is a longtime advocate of self-compassion and mindfulness as stress-coping strategies as she was the chief editor of the International Journal of Yoga Therapy from 2005 to 2012 and advocated yoga and similar mindfulness practices as a way to re-charge and direct attention and mental resources so as to achieve desired outcomes.

Kelly McGonigal

Björn "Natthiko" Lindeblad erbjöds att bli den yngste ekonomichefen någonsin inom AGA-koncernen. Istället sade han upp sig, gav bort allt han ägde och levde som buddhistisk skogsmunk i 17 år. 

2008 återvände Björn till Sverige. Natthiko betyder den som växer i visdom och detta är fortfarande hans ledstjärna. 

Sommaren 2020 höll han sitt andra "Sommar i P1" som blev ett av årets mest lyssnade.

Han avslutade sitt liv 17 januari 2022 efter att han levt tre och ett halvt år med den obotliga sjukdomen ALS.



Björn Natthiko Lindeblad

Ali Katz is a Coach, Author and Speaker. She is a certified meditation teacher, life-coach and parenting coach. 

Ali is the best-selling author of  “Hot Mess to Mindful Mom: 40 Ways to Find Balance and Joy in Your Every Day”.

Ali Katz

Pema Chodron became a novice nun in 1974 while studying with Lama Chime in London. His Holiness the Sixteenth Karmapa came to England at that time, and Pema received her ordination from him. 

Pema first met her root teacher, Chogyam Trungpa Rinpoche, in 1972. Lama Chime encouraged her to work with Rinpoche, and it was with him that she ultimately made her most profound connection, studying with him from 1974 until his death in 1987. 

At the request of the Sixteenth Karmapa, she received the full monastic ordination in the Chinese lineage of Buddhism in 1981 in Hong Kong.

Pema Chödrön

Rick Hanson is a psychologist, Senior Fellow of the Greater Good Center at UC Berkeley, and New York Times best-selling author. 

He's been an invited speaker at NASA, Oxford, Stanford, Harvard, and other major universities, and taught in meditation centers worldwide. 

The Mindfulness App

Bjarne Nybo

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