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- Day 1: Settling In
- Day 2: Relaxed Awareness
- Day 3: Breath Awareness
- Day 4: Working With Thoughts
- Day 5: 4-7-8 Breathing
- Day 6: Breath Counting
- Day 7: Body Scan
In this meditation, we practice calming our minds and relaxing our bodies, settling more deeply into the present moment.
In day 2 of our 21-day series, we discuss how to develop a relaxed awareness of the present moment. In other words, high focus, low strain.
In this meditation, we practice collecting our attention on the breath as a way to stabilize the mind and attune our awareness to the pulse of our life.
In this meditation, we continue our awareness of breath practice with more of an emphasis on how to work with thoughts as they arise in the mind.
In day 5 of our 21-day meditaiton series, we practice sustaining our attention on the sound of the bells as a way to develop focus, and we explore a powerful, calming breathing technique called 4-7-8 breathing.
In today’s meditation, we use a counting exercise to help center our mind and reduce the length of mind wandering.
To round out week one of our 21-day series, we will do a body scan meditation. This involves systematically bringing awareness to different parts of your body. It helps develop emotional regulation, pain management, empathy, and of course, embodiment.
- Day 8: Lovingkindness (ourselves)
- Day 9: Lovingkindness (others)
- Day 10: Lovingkindness (visualization)
- Day 11: Heartfulness
- Day 12: Self-Compassion
- Day 13: Tonglen
- Day 14: Heart Bubble
This is the first session of week 2, which will focus on heart-based practices. In nearly all Asian languages, the word for mind and the word for heart are the same word. So when we hear the word “mindfulness” we also need to hear the word “heartfulness.” Our present moment awareness must be imbued with an accepting, loving quality. This helps us embrace more dimensions of what it means to be human, both with ourselves and with others, creating a deep peace in our being. One of the most powerful things I’ve gotten from my meditation practice is becoming my own best friend. I feel a coziness within myself. And I also found that the more I liked myself, on the deepest of levels, the less I needed to protect my ego, making me more useful and selfless in the world. When our cup is full, it pours over to others. In this week, we’ll practice filling our cup. Meditations in week 2 will focus on self-compassion, outward compassion, lovingkindness, Tonglen, befriending, and self-acceptance. In today’s practice, we will cultivate lovingkindness toward ourselves.
In today’s meditation, we will practice sending lovingkindness to other people as a way to expand our hearts and deepen compassion.
In this meditation, we practice doing lovingkindness meditation without the traditional phrases, but instead, use the power of imagery and imagination.
In this meditation, we practice bringing embrace, acceptance, and kindness to ALL aspects of our experience–thoughts, emotions, sounds, and the felt sense of ourselves. This is a powerful way to recondition your relationship to yourself to be one of friendship and warmth.
In this meditation, we explore and practice the 3 elements of self-compassion.
In today’s meditation, we explore Tonglen, aka taking and sending, the ancient practice of breathing in suffering, transforming it, and breathing out goodness.
In today’s meditation, we cultivating compassion, kindness, acceptance, and love, and then sending that to all beings in all directions. We use the imagery of an expanding bubble of lovingkindness to imagine more and more beings enveloped in goodness.
- Day 15: Open Monitoring
- Day 16: Out of Your Head
- Day 17: Bigger Than Self
- Day 18: Universal Connection
- Day 19: Eyes Open
- Day 20: TBA
- Day 21: TBA
In today’s meditation, we practice open monitoring aka choiceless awareness. Instead of focusing on one point of awareness, we connect to awareness itself, observing and releasing everything that moves through our consciousness.
In this meditation, we’ll do a practice to help us not get caught in our thoughts, specifically asking the question “Who is thinking these thoughts?”
In this meditation, I share a poem called “I am not I” by Juana Ramon Jiminez, and we explore how to connect with the part of you that is bigger than your ego, aka your small self.
In this meditation, we touch into our inherent separateness and connectedness. We explore how our breathing can only exist because of outside elements, and we are therefore deeply dependent on the world around us, taking and offering.
In today’s meditation, we try something different: We meditate with our eyes open. This is an important practice for learning how to bring calmness, presence, and groundedness into our real life, and can be quite a powerful experience.n.