TC 213: Cultivating Conscious Awareness – Interview with Marvine Lindberg

TC 213: Cultivating Conscious Awareness – Interview with Marvine Lindberg

In this episode of the Transformation Cafe podcast  we’re joined by guest Marvine Lindberg – inspirational consultant and friend of the program – to discuss her thoughts on cultivating conscious awareness, a powerful tool for transcending unconscious patterns.

In the second segment Robin provides some tips on how to begin cultivating your own conscious awareness, starting with some simple meditation practices.

Conscious awareness and other mindfulness practices are great tools for transforming your life for the better. Corporations and health care providers now recognize that providing meditation and other mindfulness courses for their employees reduces absenteeism and improves their employee’s overall health. Even the US military is providing Mind Fitness training (“M-FIT”) to service members to bolster their emotional health and improve their performance in stressful situations.

Is Mindfulness a Fad? New Age mumbo jumbo?

Not according to Time magazine.

  “Scientists study itTime Magazine Cover. Doctors recommend it. Millions of Americans – many of whom don’t even own crystals – practice it every day. Why? Because meditation works…” 

What are the Benefits of Mindfulness Practices?

The Mindful Awareness Research Center (MARC) at UCLA has produced a summary research report on the findings from a number of different studies, showing the positive effects of mindfulness practices. The research proves that these practices promote one’s physical and mental well-being. Meditation

  • changes the way blood and oxygen flow through the brain
  • reduces the levels of the stress hormone cortisol in the body
  • lowers blood pressure
  • strengthens the neural circuits responsible for concentration and empathy
  • enlarges the hippocampus, an area of the brain that controls memory
  • enhances the ability to think clearly and decisively in stressful situations
  • leads to improved mood and more restful sleep

“Mindfulness practice means that we commit fully in each moment to be present; inviting ourselves to interface with this moment in full awareness, with the intention to embody as best we can an orientation of calmness, mindfulness, and equanimity right here and right now.”

Jon Kabat-Zinn



How do I learn mindfulness?

While the practice of mindfulness is often associated with spiritual practice across different cultures, you don’t have to hold any particular spiritual beliefs, perform chants, burn incense, or try to turn your body into the shape of a pretzel to benefit from the practice. Today mindfulness meditation is a creative part of Western psychology, philosophy and many other disciplines. You can experience a basic breathing meditation for yourself by following the instructions below, or by listening to any of the guided meditations that follow.

Meditation Instructions:

1. Sit comfortably, with your spine erect, either in chair or cross-legged on a cushion.

2. Close your eyes, take a few deep breaths, and feel the points of contact between your body and the chair or floor. Notice the sensations associated with sitting—feelings of pressure, warmth, tingling, vibration, hardness, etc.

3. Gradually become aware of the process of breathing. Pay attention to wherever you feel the breath most clearly—either at the nostrils, or in the rising and falling your abdomen.

4. Allow your attention to just focus on the sensation of breathing. (There is no need to control your breath. Just let it come and go naturally.)

5. Every time your mind wanders, gently return it to the sensation of breathing. (Don’t beat yourself up if your mind wanders; be gentle with yourself.)

6. As you focus on the breath, you will notice that other perceptions and sensations continue to appear: sounds, feelings in the body, emotions, etc. Simply notice these phenomena as they emerge in the field of awareness, and then return to the sensation of breathing.

7. The moment you observe that you have been lost in thought, notice the present thought itself as an object of consciousness. Then return your attention to the breath—or to whatever sounds or sensations arise in the next moment.

8. Continue in this way until you can merely witness all objects of consciousness—sights, sounds, sensations, emotions, and even thoughts themselves—as they arise and pass away.

Guided Meditations

Many people prefer guided meditations. Below are selected guided meditations from InsightLA and the MARC program at UCLA.

Breath Meditation (15 minutes) – InsightLA

Guided Meditations from the MARC program at UCLA

Breathing Meditation (5 minutes)

Breath, Sound, Body Meditation (12 minutes)

Complete Meditation Instructions (19 minutes)

Loving Kindness Meditation (9 minutes)

Body Scan for Sleep (12 minutes)

If you would like to purchase an audio meditation program, we recommend you try Omharmonics which incorporates binaural beats to help you achieve a relaxed state. Click the link below to try it for yourself.

OmHarmonics Meditation Program
Omharmonics Meditation Audio

There are also numerous books on the subject of mindfulness and meditation. Below are just a few recommendations from recognized leaders in this field. Click the image to read more at

Recommended Books

Marvine’s Bio:

As a result of using Spiritual and Intuitive Guidance, Marvine Lindberg’s life is a unique one. Aside from her private practice, Marvine has worked with the professional fields of Education, Law Enforcement, Medicine, Engineering, Business and Performing Arts. In her private consulting work Marvine has the pleasure of helping hundreds of her clients reach their goals, understand and overcome their fears, improve their health, and enrich the quality of their lives. Marvine has made numerous public appearances and taught throughout California, Washington and Alberta, Canada. She has a Ph.D. in Religious Philosophy and a Certificate of Achievement in Telecommunications, with an emphasis in Television and Film Production. Marvine’s commitment to God and/or Primary Source Energy, as she understands it, and service to others has been an important part of her life since she was small. She became an ordained minister in 1974.

You can contact Marvine through her web site:

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