Our bodies hold so much wisdom and so often we distance ourselves from what is happening in the body - especially when it is uncomfortable. The purpose of this meditation is to become more aware of body sensations with greater clarity and acceptance.

Body Awareness meditation - 15min

This is a simple meditation of paying attention to the feeling of breath in your body. It was the first meditation I ever learned. It was taught to me by a former Buddhist monk who I met when I was in college. The instructions he gave were so simple, yet were more profoundly impactful than probably anything I’d learned up to that point in my life.

Breath meditation - 11min

Breath meditation (without intro) - 9min

So often we go about our lives, trying to be someone we are not, pretending and judging ourselves. This takes a lot of effort. Relaxation can support us to feel more comfortable being who we really are. You could say that to be deeply relaxed is to be deeply yourself. In this meditation, we you will have the opportunity to explore relaxation as an access point to being comfortable as you are.

Being comfortable in yourself - Relaxation meditation - 10min

This is a resilience mindfulness practice that can help you ground, settle, and rest, even when things feel chaotic, out of control, confusing, or overwhelming. It’s a way of tapping into a deeper kind of rest - that is already here in the body, no matter what else is going on.  There are three simple steps to the practice. First you bring your attention to the feeling of sitting - either in your feet, your sit bones, or both. Then you expand your attention to feel your body as a whole, in a relaxed way, and the last step is to bring your attention to the flow of your breath. In each step you let go of trying to manage your experience with your mind, and just let be into your body. You let your body do the meditating, instead of your mind. This is a practice that can be done for an extended period of time, to really deepen into and trust the natural grounded presence of your body -that is already here. It’s also a practice that can be done on the fly.

Grounding and settling - Feet Feel Flow meditation- 8min

Grounding and settling - Feet Feel Flow meditation (Without Intro) - 6min

In this meditation we will be paying attention to thoughts as they come and go in our mind. Thoughts are often misunderstood as hindrances to meditation, but thoughts are actually incredibly useful and having thoughts is a natural part of being a human being. By practicing this meditation we are able to gain greater clarity, insight and acceptance around the experience of thinking. This can bring a sense of ease and relief as we let go of trying to suppress our thoughts, understand that we do not have to identify with or believe everything that we think and can even allow us to have a sense of humor and lightheartedness towards thoughts that we are aware of.

Thoughts meditation (without intro) - 10min

In this practice we will be exploring emotions as we feel them in our bodies. We will be bringing curiosity and acceptance to the full range of pleasant, unpleasant and neutral experiences of emotion that happen to be coming up in our body right now; exploring how they feel and giving them permission to fully express themselves. Allowing our emotions to be like waves; crashing on the shore and returning to the sea.

Emotions meditation- 10min

This meditation requires almost no effort at all. The main instruction is just to relax and let it all be. It’s kind of like a non-meditation meditation. This type of non-meditation is found in Zen, called shikantaza or just sitting; In Tibetan buddhism called Mahamudra and Dzogchen, or natural mind meditation, and in the Unified mindfulness system there’s something called Do Nothing which is also very similar. If you are a hunter or have talked with hunters about their experience in the woods, you might recognize this practice as something hunters often do, intentionally or just naturally as they’re sitting in the forest. So, this practice is found throughout many spiritual and secular traditions throughout the world. This can be a powerful practice to help us notice how much effort goes into habitually managing or controlling our experience and what it’s like to trust and just let it all be.

Let it all be meditation(without intro) - 10 Min

This meditation is based on the 3-minute breathing space, from Mindfulness Based Cognitive Therapy. I find it useful to do this meditation when I’m getting caught in a difficult thought loop or challenging emotion. It helps me re-calibrate, think more clearly, get out of my automatic, habitual patterns of being. Sometimes I notice myself doing this meditation with a subtle agenda of trying to get rid of difficult thoughts and emotions.  Which is understandable, because of course I want to feel more comfortable.  But I can tell you for sure, that whenever my agenda is anything other than being with what is, with kindness and acceptance, the difficult thoughts and emotions get stronger or more repressed and I end up suffering more. So if you notice yourself having an agenda like this, of trying to get rid of anything, see what it is like to bring more acceptance and care instead.

Gaining perspective - Breathing space meditation (without intro) - 6 min

3 minute relaxation meditation

3 minute listening meditation

3 minute breath meditation

3 minute body awareness meditation

In this audio, I will talk about some common barriers to establishing a regular, daily or daily-ish practice and give some suggestions for working through those challenges. Do any of these sound familiar?
-My life is so busy, how will I find the time? 
-I don’t have a quiet place where I can be alone, or 
-I wonder if spending time practicing mindfulness is selfish or self-indulgent, shouldn’t I be spending extra time doing for others or pursuing goals. 
These are all super valid concerns, in this audio we will go through them one by one.

Tips for establishing a daily(ish) practice - 4min

So, if you decide to go for it and try out mindfulness practice, what are some of the benefits you can expect? This audio answers this question.

Why practice mindfulness? - 3min

As mindfulness has increased in popularity, so have the misconceptions about it. This audio dispels some of those misconceptions and clarifies some of the key features of mindfulness.

What mindfulness is and what it is not - 6min

This audio provides some basic instructions on posture and includes a short grounding meditation. This is a great place to start!

Introductory practice - 8min

Loving Kindness meditation- Self And Loved One (without intro) - 9min

Loving Kindness meditation - Self And Loved One - 13min

Body Awareness (without intro) - 12min

Loving Kindness meditation - 17min

Listening Meditation (without Intro) - 9min

Listening Meditation - 12min

Meditation To Start Workshop/Class - 2min

Spread Kindness

Gentle Stretch

Wake Up To Gratitude

Anchor Externally

Offer Gratitude (with intro)

Offer Gratitude (without intro)

Waking Up To Gratitude

Inherent Dignity

Collective Healing

Body Scan (with intro)

Body Scan (without intro)

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