Mindful pause to energize (7 min)

Mindful pause to energize (7 min)

Taking a pause and connecting to our senses in the middle of a busy day can help boost our energy levels and improve our focus and motivation. During this practice we will cycle through the different senses and at the end you might find that you feel more alive and energized.

Deep body relaxation (25 min)

Deep body relaxation (25 min)

Our practice is simply to smile to each body part with love, to send gratitude and appreciation to each body part for being there for us and wish it well. It is like coming home to our body.
“Offer yourself a smile of happiness, compassion and care and see how that smile feels deep in the muscles of your body.” – Thich Nhat Hanh

Teaching on loving our body (15 min)

Teaching on loving our body (15 min)

A large part of our practice is to learn to reconnect with our body, to feel at one with our body. “There is something profoundly healing about re-engaging with our bodies, remembering and re-joining who we are. Just as we need to integrate our emotions in order to love ourselves more fully, so, too, do we need to be reunited with our bodies.”- Sharon Salzberg, Real Love

Mindful pause, arriving home (5 min)

Mindful pause, arriving home (5 min)

Sitting to meditate is like returning home after being away. We can connect with the sense of peace and ease that exists in the present moment. So as we sit, the invitation is to really connect with that sense of arriving home, to our true self.

Practice to cultivate gratitude (20 min)

Practice to cultivate gratitude (20 min)

We can choose what we pay attention to. Gratitude is that expanded capacity to take in and appreciate the beauty and mystery of life around us. Cultivating gratitude has lasting and important benefits, including lifting your mood, increasing satisfaction with life, and building resilience. This practice is inspired by my friend Marc Minkin.

Teaching on cultivating gratitude (28 min)

Teaching on cultivating gratitude (28 min)

In this teaching, we will explore what gratitude actually is, why it is beneficial to develop feelings of gratitude, what gets in the way of us feeling grateful, and practices that help us deepen our gratitude. Inspired by Tara Brach, Jack Kornfield, James Baraz, and Rick Hanson

Mindful pause, loving what is (5 min)

Mindful pause, loving what is (5 min)

Loving what is starts with being with what is, that’s the core of mindfulness. It involves asking ourselves two simple questions: what’s happening right now, and can I be with this or can I let this be? We begin by befriending what’s here, whatever it is. And then we offer some space to what’s here. The gift of this mindful presence is that when we stop pushing away the moment, when we let the moment be just as it is, space unfolds and opens. There’s a real freedom in not trying to make the moment different, sensing that this moment is enough.

Classic Mindfulness Practice (20 min)

Classic Mindfulness Practice (20 min)

In this classic mindfulness practice, start by letting the movement of the breath calm and settle your body and mind. Then widen the field of your attention to include other experiences, sensations, emotions or thoughts, alternating awareness of the breath or the acknowledgment of the waves of experience as they arise, met with kind attention. Keep it simple, stay just here and now… (inspired by Jack Kornfield)

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