Audio Tracks

A 7 minute loving-kindness meditation (also known as Metta) to cultivate unconditional kind attitudes toward ourselves and others

A 7 minute mindfulness of sounds to ground us in the present moment (helpful for when the breath feels less accessible)

A 6.5 minute mindfulness of the breath plus compassionate hold

A 5 minute practice to support us in difficult situations (while staying within our window-of-tolerance)

An 8 minute breath practice to ground us in the present moment

A 9 minute self-compassion practice from Tara Brach. Self-compassion depends on honest, direct contact with our own vulnerability. This compassion fully blossoms when we actively offer
care to ourselves.  The acronym RAIN is an easy-to-remember tool for practicing mindfulness
and compassion using the following four steps:
1. Recognize what is going on;
2. Allow the experience to be there, just as it is;
3. Investigate with interest and care;
4. Nurture with self-compassion.

Creating space in the day to stop, come down from the worried mind, and get back into the present moment has been shown to be enormously helpful in mitigating the negative effects of our stress response. When we drop into the present, we’re more likely to gain perspective and see that we have the power to regulate our response to pressure.

The principles of mindful movement are the same as any other mindfulness practice. We aim to bring our full attention to the present moment to experience the here and now. We bring our awareness to our movement and focus on our breath or the way our body feels as it moves. When our mind wanders, we bring our attention back to the practice, to our breath, to our body.