In this session, you’ll set an intention at the beginning of your day. You’ll use visualization to help map out how you want to live in line with your values. This meditation will guide you into choosing a quality you want to cultivate and see more of throughout your day.

In this meditation, you learn how to turn your ‘in-between’ and seemingly mundane moments of waiting to become moments of awareness by connecting to yourself and to the environment around you.

You will explore what it feels like to be taking a step in the present moment, instead of thinking about the past, future, or fantasy when you’re walking. You’ll discover how the sensations of walking, such as your feet touching the ground or your legs moving through space, can serve as an everyday tool that pulls you away from your busy mind and helps you anchor in the now.

In this meditation, you will explore hearing meditation. Hearing is an extraordinary capacity used all day long but it is often taken for granted. You will use sounds as an object of focus and create the space to allow yourself to simply hear. You’ll also practice observing any reactions you have to a particular sound, whether pleasant or unpleasant.

Being mindful while eating allows you to easily integrate mindfulness into your day. This allows you to never be too far from your practice – even if you don't have the time or space to practice regularly for extended periods. With this session, you can begin to see that there are countless opportunities throughout the day in which you can be mindful.

In this meditation, you will discover how to interact with your cell phone in a mindful way. You will explore physical sensations that may occur while reaching for your phone and interacting with its content, showing you that when done with awareness, everything can be included in our mindfulness practice.

This meditations invites you to take your mindfulness practice to a more subtle realm - your emotions. You are so rarely able to control the things that happen to or around you, but you can decide how you act or react to any situation. You will be guided to recognize and be curious about your emotions as a way to get more in tune with your inner world.

This session brings to light that thoughts are a lot less powerful than you might think. Thoughts come and go, and instead of engaging with them, you will learn how to acknowledge that you are simply thinking. With practice, you will begin to see that thoughts are like clouds in the sky, just passing through your mind.

In this final session of this series, you’re invited to visualize your day up until now, working your way back to the morning, and then visualize the remainder of your day as a way to bring mindfulness to how you’d like to be in your interactions.