Broaden Your Comfort Zone (S1E9)
Since we can’t control our lives or our surroundings, the next best thing we can do is learn how to navigate whatever comes our way despite the discomfort. Luckily, mindfulness helps us do exactly that.
Landing in the Body (S1E8)
This 33-minute meditation with proceeding talk was part of the Morning Instructions given at the Spirit Rock Meditation Center retreat Journey Into Refuge.
The meditation explores grounding in the body and eventually opening up to the sense doors. The talk touches on using our practice to transform our bodies into a refuge so that we can be home wherever we are.
Coming Home to Your Body (S1E6)
Meditation can often be mistaken as a mental or “heady” practice, but really, it is an embodiment practice. Most mindfulness meditation techniques aim to bring the body and mind into the same place—right here, right now. As easy as it sounds, it can be challenging because we are so used to running from one thing to next, planning, strategizing, or worrying. This 5-minute meditation (with ending bell) was designed to help you live in and through the body.
Just This One Breath (S1E7)
Being mindful of the breath is often the first instruction given to beginners, yet it can be supportive no matter your level of experience. One of the reasons why the breath is a common meditation anchor is that it is always with us, wherever we go. This 5-minute meditation (with ending bell) was written with that in mind—no matter where you are, tuning in to the breath, even if for just one breath, can help shift your perspective in profound ways.
Your Inner Breath (S1E5)
Often times, we may be aware of the breath in a generally broad sense, whether noticing a certain quality of the breath or a part of the body moving with the breath. Although that can be incredibly supportive, we sometimes miss the breath as a full body experience. This 15-minute meditation (with ending bell) guides you to sense both your breath and body, tuning into the energy getting sent to your entire body with each inhale, and how each exhale cleanses your entire body.
Sink Into Sleep (S1E4)
If you’re unable to sleep at night and you reach for your phone, play this meditation instead of reacting to notifications or scrolling through social media, to better increase your chances of falling back asleep. The guidance in this meditation is 7 minutes long, while the soothing music of Drew Bathory tenderly carries you for another 25 minutes into relaxation. Don’t worry, there’s no ending bell to jar you awake once you’ve floated off into dreamland.
Walking Meditation (S1E3)
Walking is something most of us get to do on a daily basis, whether we're walking to our car, from one place to another, or simply from our bedroom to the bathroom in the morning. During these times, however, we are often lost in planning the next thing we have to do, rehashing what just happened, fantasizing about something, or as mentioned in yesterday's session, jumping into the information stream. In this 10-minute meditation (with ending bell), you'll be guided through a formal practice of walking meditation. Afterwards, you will be prepared to try to integrate this knowledge during non-formal opportunities of walking.
Countdown to Ease (S1E2)
Anxiety has the power to lock us in a tunnel vision that, when unmonitored, starts a chain reaction of reactivity. In the moments where we might have a sliver of mindfulness whilst feeling anxious, we can try the countdown in this 5-minute meditation (with ending bell). It can help you get out of your head and into the moment, a sound antidote to the limiting effects of anxiety.
Pro tip: If you’re prone to anxiety, try this meditation in non-anxious moments so it’s easily accessible when you are feeling anxious.
Good Grief (S1E1)
Grief can be really hard, and yet, it's just trying to help us process loss, regardless of how unpleasant it may feel. This 10-minute meditation will help you meet the waves of grief with tenderness so that it can move through you and create space for appreciation and, eventually, joy.