We open this meditation with a body scan, taking our time to tune into and relax various parts of the body. Beginning in the body can help the mind to calm and the body to feel more grounded. We then take some time to be with the breath. Like the poem at the end speaks to, when we take time to be with ourselves and connect with the breath, it is like sowing clover for a world in need of so much care.

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This is a calming and grounding meditation that invites a softness into the body and a softness around the heart. Sometimes when we sense tension in the heart space, what we need is to pause and lean into the vulnerability of what we feel.

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This five minute meditation invites the body to calm down and drop into the moment. The practice "pause, relax, open" can be especially helpful in moments when we're caught in reactivity or notice the grip of familiar thought and behavioral patterns. By pausing, relaxing, and opening, we interrupt this habitual process.

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A full day of work can leave us feeling worn out and checked out. This can make it difficult to turn off from work and be present with our loved ones and ourselves. Often times, presence and stillness can be just a few deep breaths away. In this meditation we create space for deep breathing to help the nervous system relax. Let this meditation be a restful transition from work to the rest of your day.

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At any moment we can drop into presence. Our senses are a portal into present moment awareness. In this meditation, we move our focus from sight, sounds and bodily sensations before resting with the breath. The practice of tuning into our external and internal environments can be done at any moment to help ground us.

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We ease into this body scan meditation with a little movement, and then we take our time moving from the bottoms of the feet to the top of the head. Body scans can be grounding and especially supportive for people who spend a lot of time getting caught in the mind and repetitive thoughts. It’s normal to be able to sense into some parts of the body more than others. If there’s areas that feel numb or disconnected, just notice that.

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Begin your day spending time with the greatest gift we each have: the breath. We start by taking in the sights and sounds around us before tuning into the body. We end with a beautiful poem by Mary Oliver called “Why I Wake Early.” Have a lovely day, and thank you for practicing!

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This short-form essay uses the metaphor of "mind dust" to describe how overthinking and rumination cloud our clarity. Just as shaking a snow globe stirs up snowflakes, excessive thinking stirs mental dust, obscuring perception.

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This visualization meditation evokes feelings of grounding and reminds us that we can handle all of what life brings. By embodying the qualities of a mountain, we bring forth our own capacity for stability, resilience, and equilibrium. Even in the midst of life’s change and uncertainty, we can remain rooted and centered in ourselves.

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So often we get caught in the go-go-go of the day, forgetting to pause and allow ourselves to steep in the moment. Sometimes we even absorb this forward momentum in our body posture, causing us to rush even when we don’t need to. In this meditation we practice literally relaxing our posture backwards and opening a space for ourselves to be with whatever is unfolding in the moment, including the environment around us.

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