Mindfulness and Breathwork with Gilad Shavit

In this Mindful Munch session, we explore softening into the present moment and the practice of letting go of resistance.

We begin with a story about monkeys in India and a simple trap involving a banana in a coconut..

From there, we move into a guided experience of mindfulness meditation, breath awareness, and gentle inner check-ins. The practice invites us to notice where we are gripping life tightly, and to experiment with softening—without needing to fix or change anything.

Instead of trying to make the moment different, we practice changing our attitude towards it.

Hope you benefit from it :)

With love,

Gilad

What happens when we stop fighting our thoughts and simply bring awareness to them?

In this Mindful Munch session, we explore how the mind can quietly create fearful or limiting thoughts that often show up as tension in the body. Through a guided body scan and mindful inquiry, we practice shining the light of awareness on what has been hidden—not to judge or fix it, but to meet it with curiosity and compassion.

Together we explore:

• How thoughts and emotions become held in the body
• Why awareness itself can begin to soften inner tension
• A guided body scan for mindful presence
• Meeting ourselves with kindness

Sometimes healing doesn't begin by changing our thoughts. It begins by bringing light to them.

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The birth of a child can open a doorway into wonder, gratitude, vulnerability, and presence.

Over the past 10 days we have been immersed in these wonders

Drawing on a beautiful teaching from Jewish mysticism, we explore the idea that before birth the soul is connected to all wisdom and Divine unity, and that life becomes a journey of remembering what we already know deep within.

In this session we explore:

✨ Heart coherence (HRV) breathing

✨ Teachings on remembering

✨ A guided meditation through three mirrors:• The Infant• The Present Self• The Soul Beyond the Story

May this practice help us reconnect with the innocence, wisdom and presence that have always been within us.🌱

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Mindful Munch 99 Body of Light Meditation With Simon Hamilton

In this session, we turn inward and use the power of imagination and breath to gently connect with our inner world. We will explore a Body of Light meditation practice—inviting light into the body with each inhale, and releasing what is no longer needed with each exhale. A simple, spacious practice of presence, renewal, and inner clarity.

This is a guided experience suitable for all levels. Just arrive as you are.

If you find value in these sessions, feel free to like, share, and subscribe—it really helps the Mindful Munch community grow and reach more people who may benefit from it.

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In this live session, we use gentle heart rate variability (HRV) breathing with a live 2-chord guitar loop to support calm, presence, and emotional balance. No experience needed — just come as you are.

This practice may help support:

• nervous system regulation and stress reduction
• improved HRV (heart–breath coherence)
• deeper relaxation and mental clarity
• emotional grounding and resilience

Just find a comfortable position, listen to the guitar, and let the breath gradually settle into its own natural rhythm.

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If this supports you, I’d really appreciate:

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Thank you for being here.
We breathe together.

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Coming home to the body, one moment at a time.

In this 30-minute guided mindfulness practice, we slow down and reconnect with the body through a gentle body scan meditation.

So much of daily life pulls our attention into planning, problem-solving, and doing. This session offers an opportunity to pause, listen, and become aware of what is happening in the body right now.

Together we will explore:
✨ Present-moment awareness
✨ Releasing tension and stress
✨ Grounding through bodily sensations
✨ Cultivating calm, presence, and self-awareness

There is nothing to fix, change, or achieve. Simply an invitation to notice what is here with openness and curiosity.

Whether you're new to mindfulness or have an established practice, this session offers a nourishing reset for body and mind.

🕧 Duration: 30 minutes
🌿 Suitable for beginners and experienced practitioners alike

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Exhale longer than the story. Thoughts are not instructions.

This 30-minute guided mindfulness and breathwork session is a gentle invitation to slow down, soften, and downshift the nervous system in the middle of the day.

In this practice we explore how to:

• soften the body and release tension
• use the breath as a grounding anchor
• create space between thoughts and reactions
• return to a steadier, more present state

No experience needed. Just come as you are.

🕧 Duration: 30 minutes
🌬 Suitable for beginners and experienced practitioners
📍 You can do this seated at your desk, at home, or anywhere you can take a short pause

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If you’d like to join live sessions and stay connected to Mindful Munch, you’re warmly invited to our WhatsApp group:
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🌿 Mindful Munch – Malchut (Coming Home) | Guided Meditation

In this session I guide a mindfulness practice on Malchut—the quality of embodiment, presence, and simply being here.

Malchut, in the context of the Omer, is the final week of integration: everything we’ve been refining is invited to land into the body and into lived experience. In this practice, we explore what it’s like to pause the striving and just come home to what is already present.

We gently work with breath, grounding, and awareness of support beneath us. There’s an invitation to notice the body, the Earth, and the sense of Hineni—“Here I am.”

Rather than trying to change anything, the practice is about staying with what is here, allowing experience to be exactly as it is, and resting into a quieter sense of belonging.

If this resonates, feel free to like, share, and subscribe—it really supports the work and helps it reach others.

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Grateful to be practicing together.

What if real connection begins with being connected to ourselves first?

In this Mindful Munch session, we explore Yesod—the quality of foundation, grounding, and authentic connection.

Together we practice returning to the body, the breath, and the quiet stability underneath the movement of life.

You’ll be guided through:
✨ A grounding mindfulness & breathwork meditation
✨ Reconnecting to the body as a foundation
✨ Authentic presence without losing yourself
✨ Balancing inner awareness and connection with others

Yesod reminds us that true connection is not about performance or masks—
but about being present, embodied, and real.

Like roots supporting a tree, grounding allows connection to become stable, nourishing, and alive.

There’s nothing to force here.
Just the practice of breathing… noticing… and reconnecting.

Again and again.

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If this practice supported you, please like, subscribe, and leave a comment—it helps this work reach more people.
And feel free to share this with someone who might need a moment to reconnect and ground.

Come back to this anytime you need to slow down, breathe, and return to yourself.

With love,
Gilad 🌱

Mindful Munch – Persistence within Surrender (Netzach within Hod )

What if gratitude isn’t something we force…but something we gently return to—again and again?

In this Mindful Munch session, we explore how easy it is to forget to appreciate what we have—our breath, our body, our loved ones…until something is missing.

Together, we enter the quality of surrender and gratitude:

✨ Letting go of the need to control

✨ Recognizing a greater force holding life (however you understand it)

✨ Returning to appreciation—even when it’s not easy

✨ A gentle breathwork & mindfulness meditation on gratitude

This session is also inspired by the prayer Ashrei (Psalm 145)—a timeless expression of praise and trust in the flow of life.

“Happy are those who dwell… they will continue to praise.”

In a universal sense, this points to something simple and profound:

to be present in the body, to acknowledge life, and to cultivate a quiet contentment that grows from appreciation.

There’s nothing to achieve here. Just the practice of noticing… and returning.Again… and again…

👉 Join the community & get updates:https://chat.whatsapp.com/KIhKkHPHIJlB1gKpm96Wgg

If this practice touched you, please like, subscribe, and leave a comment—it helps this work reach more people.

And feel free to share this with someone who might need a moment to pause and appreciate what is here.

Come back to this anytime you need to breathe, soften, and reconnect.

With love,

Gilad 🌱