RAIN practice to connect with self-care (20 min)

RAIN practice to connect with self-care (20 min)

This practice uses the four steps of RAIN – Recognising, Allowing, Investigating, and Nurturing – as a guide to explore our present moment experience and to connect with self-care. It is inspired by the meditation teacher Tara Brach. RAIN practice to...
Mindful Pause Nurturing Presence (5 min)

Mindful Pause Nurturing Presence (5 min)

Take a moment to pause in the midst of your activities to come back into presence and nurture yourself, communicating in any way that feels natural “I’m here and I care” Mindful Pause Nurturing Presence (5 min) by Emmanuelle Dal Pra...
Lovingkindness for self (25 min)

Lovingkindness for self (25 min)

For many of us, the idea of loving ourselves may seem out of reach, it is a process that evolves over time, as we learn to let go of self-criticism and self-judgment, and of the internalised negative voices from parents, siblings, teachers, and others. It becomes what...
Compassion for the world (25 min)

Compassion for the world (25 min)

This is a meditation on compassion using our breath and our heart. The foundation of this practice is to breathe in pain and suffering and to breathe out compassion. For this we begin to imagine ourselves as a “flow through”: the breath comes in, we breathe in the...
Cultivating presence with the practice of RAIN (20 min)

Cultivating presence with the practice of RAIN (20 min)

We can use the four steps of the acronym RAIN, – Recognizing, Allowing, Investigating and Nurturing, – as a guide to explore our present moment experience. This practice can help you to gently come back into presence and grow in self-awareness, when you...
Mindful pause to come into presence

Mindful pause to come into presence

Take a moment to pause and come into presence through the sensations in your body. Mindful pause to come into presence (7 min) by Emmanuelle Dal Pra...

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