In this short talk I discuss the misconception that meditation = peace, and I normalize the vast range of experiences that might come up for us in meditation. I also share some about my own experience of feeling and sitting with discomfort in meditation. Enjoy!

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In this simple mindfulness meditation we start by bringing awareness to the body, then rest in the presence of our breath. This meditation begins with quite a bit of guidance, then progressively allows more space for silence and self-guidance. In this space, the practice is to continually notice when the attention wanders, and then return to the breath or another anchor, like body sensations or sounds.

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In phases of uncertainty and instability, grounding through the body is particularly important to help us stay centered and connected to our physical experience of the world. Body scans can also be supportive for people who tend to ruminate, overthink, or experience anxiety. Moving awareness through the body helps move our focus from the mind and into our somatic (bodily) experience. As I guide you through different areas of the body, try to feel that area “from the inside out”—noticing sensations like tingling, vibrating, pulsating, warmth and coolness, or numbness. It’s not unusual for there to be a lack of feeling in some areas of the body—just notice that.

Poem at the end is "I Have Decided" by Mary Oliver.

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Start the day (or take a break in the middle of the day) with this standing, gentle movement practice to ground your energy and bring your awareness into the body. If you’re unable to stand, you can just as easily do this practice while seated in a chair with you feet on the ground. We spend so much of the day using our minds, analyzing, and thinking. This is an embodiment practice to balance your attention between mind and body.

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Breathing techniques offer instant medicine to an unregulated nervous system. This technique, called 4-7-8 breathing, is an emotional regulation tool and involves inhaling through the nose for a count of 4, holding the breath for 7 seconds, and then exhaling through the nose for a count of 8 seconds. It can bring immediate relief to an anxious mind and body, help you to calm the nervous system before sleeping, or even be used between daily activities to counteract busyness and overwhelm and promote presence. In this meditation I will guide you through the practice, counting with you as we go along.

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This is a meditation that can help you tune into feelings of safety, grounding, and stability by remembering your inseparable and nourishing connection to nature. We begin with a body scan to help bring ease into the body, and then we soften into a visualization practice where we grow roots and branches to connect to the earth and sky and remember our innate belonging.

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In this meditation for beginners, we begin by bringing awareness to the body before settling our attention with the breath. For some people, using the breath to anchor the attention can actually have the opposite effect and produce anxiety rather than feel calming. If it’s difficult for you to be with the breath, you can always anchor your attention on awareness in the body instead: sensations in the feet or hands, or maybe the pressure of the seat or floor against your sit bones. See what works best for you. And remember: if your mind feels busy—even extremely busy—this is very normal, especially for someone new to meditation. Let me know how your experience was in the comments!

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Equanimity refers to a state of being where we are able to maintain a balanced and steady state of mind regardless of what’s happening in our lives, whether it’s on a small scale or a large scale. I felt inspired to offer this talk for the new year because I think it's a good time to be reminded that we have the capacity to relate to our experiences differently. On any given day, and especially within an entire year, there are so many things that happen to us—big and small—that are out of our control and can throw us off center. But through cultivating equanimity we can stay rooted regardless what comes our way.

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Happy New Year! In this meditation we slow things down and welcome in several deep, long breaths to fill the body with new energy and carry out stagnant energy. The New Year often comes with tremendous energy and a desire to work toward new goals and visions. In this meditation we practice pausing and slowing down to rest in the New Year before pushing ahead. Enjoy!

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The Winter Solstice is a beautiful and special time in nature when the sun pauses on its axis and we are invited to pause, too. On the shortest day of the year, or maybe in this season of winter, join me to pause in the space of darkness before we welcome the light in. In this meditation we honor the duality in both nature and ourselves as we move with the image of a candle flame through the different parts of the body.

For more products, writings, and resources centered around mindfulness, visit www.samanthacase.com