This meditation is for anyone who’s brand new or fairly to new to meditation, or anyone who wants to cultivate that beginner’s mind. We will ease our way into our seated meditation before resting the awareness with the breath. Just a reminder: it is normal and okay for the mind to be busy and for you to have to come back to the breath over and over again. Even if your mind wanders for the majority of the practice, it’s still worth it.

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In a lovingkindness meditation, we bring our focus to the repetition of phrases of wellbeing for ourselves and others. This can offer a balm for loneliness, which we sometimes feel when we’ve forgotten our innate connection to the other beings around us. This meditation helps us to tap into that connection and expand a sense of love and connectedness within.

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We begin by scanning through the body to help us relax and feel grounded. We then spend time resting our awareness on the breath before exploring our ability to create space for whatever change we’re experiencing.

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In this fast-paced world, it can be challenging not to get swept up in the urge to charge forward. But oftentimes, it’s when we feel that urge that would actually benefit most from taking a gentle step back. In pausing and slowing down we can gain more clarity around where we are and what it is we truly seek. In this meditation we will practice slowing the breath as we trust the process and relax into it.

“One day I sat in the woods, which I found to be stunningly different than walking ‘through’ the woods. And in the sitting, the woods jumped to life with a spirited activity that I had scarcely ever seen or known to exist. And as I sat there turning this way and that in order to draw it all in, I thought that it was not the woods coming alive. Rather, it was me coming to a halt.” – Craig Lounsbrough

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This short meditation is created for anyone who is meditating for the first time or still considers themselves a beginner to meditation. When we first begin to exercise our mindfulness meditation, it’s very normal for the mind to feel busy with thoughts and for our attention to drift very frequently from the breath. Consider this your first time at the gym! It takes time and patience to strengthen our focus. Be kind and gentle with yourself through the process.

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It’s not uncommon for us to move through the day judging ourselves for the ways we feel we fall short. This practice brings those self-judgments into awareness so they can be released, and it invites us to return home to ourselves. This meditation can be especially supportive at the end of the day or before bed.

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Even a five minute meditation can help us relax, focus our attention, and ground our energy. This meditation is ideal to tune into at the middle of the day or between activities. These small breaks to breathe throughout the day can add a sense of spaciousness in the midst of all the various responsibilities we have in a day.

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In this meditation we will begin with a body scan to help ground our awareness. From there, we will expand our awareness to include the breath and then sounds. Our focus will be on allowing space for whatever rises to be just as it is, no right or wrong. This practice of expanded, open hearted awareness can help us root into the moment in a spacious and accepting way.

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Mindfulness meditation is the practice of bringing awareness to our experience without judging what we notice. It’s a common misconception that the mind “shouldn’t” wander while we’re meditating. This can be frustrating for many people, especially beginners, because it is the nature of the mind to have thoughts. Instead, the practice is to bring awareness to what’s going on inside us. In this meditation we’ll explore the first step of awareness: noticing when you’re not aware. Distraction is part of the process, and the practice of noticing when we’re distracted helps us strengthen our ability to be present.

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In meditation we tend to focus our attention on the breath to stabilize our thoughts when the mind begins to wander. But there are many things we can use instead of the breath to give us a place to focus, like bodily sensations and sounds. In this body scan meditation we will use the body as an anchor, helping us to become more familiar with the body and its changing sensations.

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