This meditation focuses on using your breath to breathe in loving kindness for yourself and out for others. Julie Potiker completes the meditation with the poem, "Reciprocity - When redpolls arrive in Minnesota," by Holly Lamond.

This version ends with music allowing you to drift off into sleep.

Reciprocity- when redpolls arrive in Minnesota, by Holly Lamond - Poetry Tracks in the Snow
A gallup of redpollsappeared this morningat our feeders, the firstto arrive this winter.
Thankful for seed, theydescended in drovesas if they knew that here,there would be enough.I did not begrudge theirhunger.
I needed this reminderas I read the news today,that goodness beginswith giving,
that survival is a two-waystreet – today, an exchange ofsuet and seed for the sight,sound of so many birds –
saving my soul from turning to ice.
-Holly Lamond

Find out more about using mindfulness in everyday life through Julie's books, "SNAP: From Calm to Chaos", and "Life Falls Apart, But You Don't have To: Mindful Methods for Staying Calm in the Midst of Chaos". Both are available on Amazon.com.Follow Julie on YouTube and Facebook at Mindful Methods for Life.com
This podcast is available on iTunes, iHeart, Blubrry and everywhere you listen to podcasts.Find out more about using mindfulness in everyday life through Julie's books, "SNAP: From Calm to Chaos", and "Life Falls Apart, But You Don't have To: Mindful Methods for Staying Calm in the Midst of Chaos". Both are available on Amazon.com.Follow Julie on YouTube and Facebook at Mindful Methods for Life.com
This podcast is available on iTunes, iHeart, Blubrry and everywhere you listen to podcasts.