Mindfulness and Breathwork with Gilad Shavit

What if the practice isn’t about staying centered…

but about learning how to gently return to center?

In this Mindful Munch session, we explore the power of coming back—again and again

Through breath, awareness, and gentle persistence, we reconnect to a place of balance within ourselves.

Inspired by a simple story of an ant climbing a wall—falling and returning until it succeeds—this session invites you to embody that same quiet resilience in your own practice.

You’ll be guided through:

- A short teaching of the quality of "Netzach within Tiferet"- Persistency within ballance- A grounding mindfulness & breathwork meditation

- Returning to the breath as an anchor of your center

- Staying present even when the mind drifts

- Cultivating gentle persistence without force

There’s nothing to achieve here.

Just the practice of noticing…

and returning. Again… and again… and again.

If you resonate with the session and this teachings and you’d like to go deeper, this session is inspired by a wider journey into cultivating awareness, balance, and inner qualities.

You’re warmly invited to join at any time and receive the full set of practices and reflections. More details here: https://events.humanitix.com/from-constriction-to-revelation

Join the community for free live sessions here:https://chat.whatsapp.com/KIhKkHPHIJlB1gKpm96Wgg

If this 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 return to themselves.

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

With love,

Gilad 🌱

To truly connect, we first need to learn how to separate.

This is the quiet strength of boundaries—where real compassion begins

Take 30 minutes to pause, breathe, and reconnect with your inner strength.

In this Mindful Munch session, we explore the energy of **Gevurah**—the capacity to pause, discern, and choose what is truly aligned.

Not force… not control… but a grounded, quiet strength that supports the heart.

You’ll be guided through:

Understanding boundaries as a form of compassion The balance between mind and heart

A gentle mindfulness & breathwork meditation

Learning when to say yes—and when to say no

This practice invites you to notice what is aligned, what is not, and how clarity can actually deepen connection—within yourself and with others.

How to focus and not react out of an impulse If this resonates and you’d like to go deeper, this session is inspired by a **49-day journey into refining inner qualities and cultivating compassion in daily life**.

You’re warmly invited to join—you’ll receive all previous materials to catch up, including guided meditations, reflections, and breathwork practices. you can find more info of it here: https://events.humanitix.com/from-constriction-to-revelation

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

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 could benefit from clarity, boundaries, and compassion.

Come back to this anytime you need to reset, ground, and reconnect.

With love,Gilad 🌱

Take 20 minutes to pause, breathe, and reconnect with compassion—within yourself and beyond.In this Mindful Munch session, we explore the quality of persistence within compassion—how to stay open, present, and kind… even when it’s not easy.You’ll be guided through:✨ A gentle introduction to awareness and choice✨ Understanding how the habitual mind works✨ A grounding breathwork & mindfulness meditation✨ Practicing compassion as a steady, ongoing path (like a marathon, not a sprint)This session is part of a deeper 49-day journey into refining inner qualities and cultivating compassion in daily life.If you feel called to go deeper, you’re warmly invited to join the course—and receive the materials to catch up, including guided meditations, reflections, and breathwork practices to be practiced any time👉 Join the community & get updates here:https://chat.whatsapp.com/KIhKkHPHIJlB1gKpm96WggEven a few minutes a day of practice can create real, lasting change.Come back to this anytime you need to reset, soften, and reconnect.If this practice touched you, please take a moment to like, subscribe, and leave a comment—it really helps this work reach more people.And feel free to share this with someone who you feel could benefit from a moment of compassion and pause.With love,Gilad 🌱

In just 30 minutes, learn how to meet your impulses without being ruled by them.Mindful Munch – Gevurah (Boundaries & Inner Strength) ✨"Who is the strong one (the hero)?The one who conquers their inner impulse"- Pirke Avot 4:1In this 30-minute Mindful Munch session, we explore *Gevurah*—the quality of boundaries, clarity, and inner discipline from the Tree of Life.Through guided breathwork and simple embodied practices, we learn how to:• Feel our internal limits and space• Stay with discomfort without shutting down• Pause before reacting• Create healthy, grounded boundaries🧘‍♂️ This session includes:• Gentle body awareness• HRV-style breathing with light breath retentions• Reflective questions for inner inquiryNo prior experience needed—just come as you are.📍 Join our weekly live sessions (in person + online):Mondays | 12:30–13:00💬 Join the Mindful Munch WhatsApp community to get links [https://chat.whatsapp.com/KIhKkHPHIJlB1gKpm96Wgg]7 week course of breathwork and mindfulness - refining our inner qualities. https://events.humanitix.com/from-constriction-to-revelation#Mindfulness #Breathwork #Gevurah #Kabbalah #Boundaries #InnerWork #NervousSystem #Meditation #treeoflife #giladshavit

⚠️ Please Read Before Starting

This breathwork session can be deeply activating.

It is intended for people who have previous experience with conscious breathwork (CCB) and feel safe practicing by themselves. Many people notice strong physical sensations, emotional release, or unexpected insights as the body and nervous system begin to open and process. This is natural—but it can feel intense at times.

Please only listen if you are in a safe, comfortable space where you can sit or lie down without interruption and have access to support network afterwards incase needed.

You are always in choice.
If at any point the experience feels too much, you are encouraged to:

• Return to a natural, gentle slow breath/ box breathing
• Open your eyes
• Pause the session
• ground yourself in ways you know work for you

This practice is not about pushing or forcing anything—only about meeting what is here, at your own pace.

This Breathwork session is a gentle yet powerful journey through different layers of the human experience.

Moving through a natural arc—from openness and grounding, through balance and effort, into release, connection, and embodied presence—this practice invites you to explore yourself in a deep and honest way.

We move through seven natural layers of inner experience:

• Opening to compassion
• Feeling your boundaries and support
• Finding balance between the two
• Staying with the experience
• Softening and letting go into joy
• Sensing connection to self and beyond self
• Resting in embodied presence and integrating

You don’t need to follow or understand each stage—just allow the process to unfold.

Take your time afterwards. Drink water, move gently, and allow space for integration.

If you feel called, I would love to hear about your experience—what arose, what surprised you, or what felt meaningful. Sharing helps the practice ripple further.

With love,

Gilad

When Compassion Feels Hard

A gentle pause in your day to reconnect through breath, awareness, and presence.

This session is inspired by the Omer — a 7-week journey in the Jewish calendar between Passover and Shavuot — where each week explores a different inner quality (middot), such as kindness, strength, and compassion.

In this practice, we explore compassion within compassion — not only meeting our experience with kindness, but also including the parts of us that struggle, resist, or feel distant.

Through simple HRV-based breathing and gentle guidance, you’re invited into a more spacious and grounded presence… where nothing is left outside.

No experience needed. Just come as you are.

🌱 A deeper 7-week journey exploring the Omer and the inner qualities of the heart begins soon.
You’re welcome to join live or online and continue this path in a supportive group space:
https://www.the-breathers.com/jewishmindfulness

💛 Stay connected:
https://chat.whatsapp.com/KIhKkHPHIJlB1gKpm96Wgg

3000 Year Old Breath, meets modern science.

Can an ancient line written thousands of years ago describe something that modern science is only now measuring?

In this Mindful Munch session we explore a beautiful connection between ancient wisdom and modern physiology through the line:

“Create in me a pure heart, and renew a true spirit within me.”

**I’ll soon be offering a 7-week course exploring more of this ancient wisdom and its connection to modern science — especially around personal growth, emotional balance, and spiritual wellbeing.

If this resonates with you and you’d like to explore it more deeply, you can find more details here:[https://www.the-breathers.com/jewishmindfulness](https://www.the-breathers.com/jewishmindfulness)**

Studies of Heart Rate Variability (HRV) show that when we breathe slowly and smoothly, the heart begins to move in a more coherent rhythm.

When the breath flows gently into the belly, like waves rising and falling, the nervous system can settle and a natural sense of calm and clarity can emerge.

In this practice session we explore:

• Abdominal breathing and HRV

• Smooth wave-like breathing and nervous system regulation

• The meaning of “pure heart” and “true spirit” through an embodied lens

• How ancient texts sometimes point to deep human experiences that science is now beginning to understand.

The Book of Psalms was written roughly 2,500–3,000 years ago, yet its language still speaks powerfully to the inner human experience today.

This is a gentle 30-minute pause in the middle of the day to reconnect with breath, body, and awareness.

🌿 Join our Mindful Munch community:[https://chat.whatsapp.com/KIhKkHPHIJlB1gKpm96Wgg]With

love, Gilad

In this Mindful Munch session we explore a simple mindfulness practice: gathering our attention.

Throughout the day our attention often becomes scattered between tasks, thoughts, and worries. When attention is dispersed, the nervous system can become slightly dysregulated and the mind feels busy or overwhelmed.

In this short guided session we practice bringing attention back into the body through breath and awareness. When attention gathers, many people notice more clarity, calm, and presence.

This episode includes:
• A short teaching on attention and nervous system regulation
• A brief somatic grounding exercise
• A guided mindfulness meditation

Mindful Munch is a weekly 30-minute pause in the middle of the day to reconnect with the body, regulate the nervous system, and cultivate presence.

Join the Mindful Munch WhatsApp group for upcoming sessions:
https://chat.whatsapp.com/KIhKkHPHIJlB1gKpm96Wgg

Life can move quickly.Messages, tasks, decisions, responsibilities — often with urgency.

We move with it, sometimes without noticing what it’s doing to our body.

The shoulders tighten.

The jaw clenches.

The breath becomes short and shallow.

In today’s Mindful Munch, we’ll practice something simple but powerful: a conscious pause.We’ll slow the breath, soften unnecessary tension, and allow the nervous system to reset — even for a few minutes.

This small act is not small at all.

It registers in awareness.

It reminds the body it does not need to stay in urgency.

No fixing.

No analyzing.

Just returning to steady, grounded presence.

A small pause can shift the tone of the whole week.

Suitable for everyone.

No prior experience needed-Come as you are.

Join the Mindful Munch CommunityWeekly live practices, mindfulness & breathworkJoin our free WhatsApp group:https://chat.whatsapp.com/KIhKkHPHIJlB1gKpm96Wgg

Please support This Work If this resonates with you:• Like• Subscribe• Share, it helps this work reach people who are looking for grounding, presence, and care.

Mindful Munch | The Turning — V’nahafoch Hu

The Book of Esther is a short yet powerful story — one of hidden identity, political upheaval, fear, courage, and sudden reversal.

“V’nahafoch hu” — it was turned- flipped.

What seemed certain collapses.
What felt dangerous shifts.
The story changes direction.

But Megillat Esther speaks on more than one level.
It reflects the outer world — where power and circumstances can change suddenly.
It reflects the social world — the different personalities and motives we encounter in others.
And it reflects the inner world — the parts within us that react, hide, strive, or wait with quiet strength.

In this session, we focus on one central theme: reversal.

Emotional states can feel permanent.
Anxiety can feel fixed.
Heaviness can feel final.

Yet the breath tells a different story.

Each inhale rises.
Each exhale falls.
Movement is built in.
Turning is already happening — even before we can see it.

Through gentle breath awareness and reflection, we explore impermanence and the possibility of inner shift.

No prior experience is needed.
You are warmly welcome.

To join live Mindful Munch sessions and stay connected with upcoming practices, you can join https://chat.whatsapp.com/KIhKkHPHIJlB1gKpm96Wgg
Search Breathers1080 in youtube for more guided sessions and reflections.

Thank you for listening and for taking this moment to pause.