Mindfulness and Breathwork with Gilad Shavit

Hello dear one.

This is a 30-minute breathing meditation session — a gentle and grounding way to begin the week.

The session include:

A short opening reflection

Simple grounding practice

Guided breathing meditation

A few quiet minutes for integration

This is a space to pause, settle the nervous system, and reconnect with yourself before the week unfolds.

No prior experience is needed.You are warmly welcome, just as you are.

Join the Mindful Munch communityFor weekly live sessions, mindfulness practices, and updates, join the WhatsApp group:https://chat.whatsapp.com/KIhKkHPHIJlB1gKpm96Wgg

You can also find more guided meditations and reflections here on the channel.

If this practice supports you, feel free to like and subscribe — it helps this work reach others who may need a gentle pause.

Looking forward to practicing together.

A short, gentle Peace Meditation to support inner calm, emotional regulation, and nervous system settling.

This guided practice uses the natural rhythm of the breath, working with Sha-L-Om —
inhaling Sha,
exhaling L-Om —
as a simple and grounding way to reconnect with inner peace and allow it to flow outward.

Suitable for beginners and experienced meditators alike.
A nourishing pause you can return to anytime.

🌿 To join live Mindful Munch sessions and stay connected, you’re warmly invited to our WhatsApp group:
https://chat.whatsapp.com/KIhKkHPHIJlB1gKpm96Wgg

In this Mindful Munch session, we explore how the breath reflects our inner state — and how working gently with the exhale can support relaxation and nervous system regulation.

When we’re stressed, the breath often becomes short and shallow.
When we’re more at ease, it naturally deepens and smooths, especially on the exhale.

This relationship works both ways.
How we breathe also shapes how we feel.

In this practice, we begin by noticing the breath as it is, and then gently explore lengthening the exhalation — a simple, effective way to calm the body and support a sense of ease.

There’s nothing to force and nothing to achieve.
Just an invitation to let go, a little at a time.

This session is suitable for everyone and can be returned to whenever you need a moment of grounding.

If you’d like to join live Mindful Munch sessions or stay connected with the community, you can find links and updates on my YouTube channel.
Search Gilad Shavit on YouTube for full sessions and live practice invites.

Thank you for listening and for taking this moment of care.

In this Mindful Munch session, we slow things down with a gentle body scan inspired by Mesilat Yesharim.

This practice is not about fixing, improving, or striving.
It’s about softening the body, settling the nervous system, and creating space for ease, care, and love.

When the body relaxes, the heart naturally follows.

Through a short teaching and a guided body scan, we explore how presence, gentleness, and embodied awareness can support wellbeing — especially during busy or demanding days.

No prior experience is needed.

In this session:

• Short teaching from Jewish wisdom, offered in an inclusive way

• Gentle body scan for relaxation

• Nervous system settling

• Exploring “spotlight” and “flood” attention through non-judgmental loving awareness

  
  

Stay connected

If you’d like to join live Mindful Munch sessions, weekly practices, and community offerings, you’re welcome to join the free WhatsApp group:
https://chat.whatsapp.com/KIhKkHPHIJlB1gKpm96Wgg

For more videos sessions, reflections, and additional teachings, find the Breathers channel on YouTube by searching Gilad Shavit/ Breathers

Thank you for listening and for taking this moment of care for yourself.

Watch more videos and guided practices on YouTube: Gilad Shavit
Join our live Mindful Munch sessions and community on WhatsApp: Join Here

Mindful Munch | Breath, Presence & the Name Y-H-V-H

In this session of Mindful Munch, we explore the connection between breath, presence, and the Name Y-H-V-H, inspired by one of the world’s best-selling books — the Bible.

In Exodus, Moshe brings hope,
but the people cannot hear it.

The text explains why:

• Shortness of breath

• Hard labor

When life feels overwhelming, the breath naturally becomes shallow, and even good news can feel impossible to receive.

In this practice, you’ll be guided to let the inhalation arrive a little deeper, and to allow the exhalation to soften the body — creating a bit more ease and space.

The story introduces the name Y-H-V-H, understood not only as a name, but as a symbol of presence across past, present, and future. Its rhythm closely mirrors the natural rhythm of breathing.

Through reflection and a gentle breathing meditation, we’ll explore:

• How breath supports presence and nervous system regulation

• How attention can soften contraction and create inner space

• How ancient language can point toward lived, embodied experience

No belief is required.
This is an invitation to experience — through breath, body, and awareness.

Support this work

If this session resonates with you, please:
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It helps and appreciated.

with love,

Gilad

#MindfulMunch #YHVH #BreathAndPresence
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#MeditationPractice #InnerSpace #PresencePractice

In this Mindful Munch session, Simon Hamilton gently guides a practice of metta — loving-kindness.

Metta is the cultivation of simple intentions of goodwill toward ourselves and, gradually, toward others. Rather than trying to generate a particular feeling, we work with short phrases that express wishes for safety, ease, and wellbeing.

You may notice warmth, resistance, or very little at all. Whatever arises is welcome.

When the mind wanders, we simply return — to the phrases, or to the intention behind them — again and again.

There’s nothing to achieve here.
Just an invitation to meet this moment with kindness.

Join the Mindful Munch community

Weekly free short practices, mindfulness, and breathwork sessions:
https://chat.whatsapp.com/KIhKkHPHIJlB1gKpm96Wgg

More guided practices

Find additional reflections and practices on Spotify:
Search Gilad Shavit
or use the link below:
https://open.spotify.com/show/4A1hABx3I68rjxxfkZwoze?si=fcbd213ffda14cad

Support this work

If this practice supports you, please consider following the podcast or sharing it with others who may benefit. It helps this work reach people looking for grounding, care, and presence.

Thank you for listening and practicing together.

Hashtags (where supported):
#MindfulMunch #LovingKindness #MettaPractice
#MindfulnessPractice #MentalWellbeing
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#MeditationPractice #CommunityCare

Relax, Tune In & Ground
Breath, Light & Nervous System Care
Inspired by Chanukah — for everyone

This guided practice supports grounding, nervous system regulation, and presence — especially during times of stress, shock, or emotional heaviness.

Inspired by the teaching
“Ner Hashem Nishmat Adam” — the soul of a person is like a candle,
This session is offered in a universal way.

You’ll be guided through a simple, research-supported breathing technique (the physiological sigh), commonly used in therapeutic and hospital settings to help calm the body and create more inner space.

In this session:

• A short reflection on light, breath, and kindness

• Gentle grounding to settle the nervous system

• Guided breathwork (physiological sigh) for calming and regulation

• A mediation and reflection

This practice doesn’t ask you to fix anything.
It invites you to pause, breathe, and remember what steadiness feels like.

You may notice a little more space, warmth, or ease — or simply the sense of being more here.

Listen regularly

If this practice supports you, you’re welcome to return to it whenever you need grounding or rest.

Join the Breathers community free

Short weekly practices, breathwork, and other sessions:
https://chat.whatsapp.com/KIhKkHPHIJlB1gKpm96Wgg

Support this work

If you found this helpful, please follow the podcast, share it, or leave a rating.
It helps this work reach others who are looking for grounding, presence, and care.

Thank you for listening.
May we tend the light — gently, together.

With care,
Gilad

#Breathwork #NervousSystemCare #GroundingPractice
#MindfulnessAudio #StressRelief #PhysiologicalSigh
#RelaxAndGround #InnerLight #PresencePractice
#Chanukah #HealingThroughBreath #MindfulLiving

A 30-minute Mindful Munch practiceWhen focusing inward feels hard, we can hold our attention on a flame — giving the nervous system something steady and predictable to return to, again and again.In this gentle candle / flame gazing meditation, we use soft attention, breath, and stillness to support mental wellbeing, nervous system regulation, and presence.A flame teaches us through its nature:no matter the movement of the air or the angle of the candle,it keeps lifting itself upward, realigning moment by moment.In times of shock and heaviness, our nervous systems are often asked to carry more than usual.We don’t control the wind — but we can choose to gather, tend a small flame, and find steadiness, care, and connection.Chanukah reminds us that in moments of darkness, the response is simple: let’s light.✨ This practice is for anyone feeling overwhelmed, distracted, or in need of grounding.🕯️ If you practice along, please bring a candle and create a safe, quiet space.🌱 Join the Mindful Munch CommunityWeekly short practices for presence, breath, and nervous system care👉 WhatsApp group:https://chat.whatsapp.com/KIhKkHPHIJlB1gKpm96WggIf this practice supported you:👍 Like the video🔁 Share it with someone who might benefit🔔 Subscribe for more mindful, grounding practicesWith love, Gila.#CandleMeditation #NervousSystemRegulation #MentalHealthSupport #MindfulMunch #MindfulnessPractice #GroundingPractice #Breathwork #Presence #StressRelief #Chanukah #LightInDarkness #MeditationForAnxiety

In today’s Mindful Munch session we explore Zerizut — the skill of shifting from automatic, reactive patterns into value-based, intentional action. This practice is rooted in the classic 10-stage personal-development framework of the Ramchal (Rabbi Moshe Chaim Luzzatto), adapted here into a modern, clinical, mindfulness-based approach.You’ll experience:🧘 Intro: Understanding Zerizut as the bridge between awareness and action🌬️ Breathwork Flow: Clearing activation + strengthening intentionality🧠 Guided Meditation: Returning to your anchor + choosing your next step📝 Reflective Questions: Integrating the shift from habit → valuesIf you’d like to go deeper, join our Mindful Munch WhatsApp group for weekly live sessions, resources, and guided practices:👉 https://chat.whatsapp.com/KIhKkHPHIJlB1gKpm96Wgg

Compassion within restraint. Sometimes we're asked to respond—not react—in ways that go against our usual habits. To hold back, stay still, or restrain ourselves. Other times, we’re called to speak, act, or show up for what we truly believe in, even when energy, faith, or motivation feel far away.Finding compassion within restraint means saying no to old patterns that don’t serve us in this moment — not with harshness, but with loving kindness. With a gentle smile. With a softening body that still stands steady. It means meeting tension with tenderness.This session offers space to touch those moments with care and to cultivate loving determination.We’ll begin with slow, heart-focused breathing to soothe the nervous system, then move into a short guided meditation to anchor into the body and gently return, again and again, to the present — restraining the mind with compassion, not force.“Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”— Viktor E. Frankl