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In this practice, you’ll be guided to let your meditation be a refuge, a place you actually want to come to, where you can give your heart, mind, and body a rest from the ways you might normally navigate the world.

The core invitation is twofold: Can you practice with what’s already naturally drawing your attention, rather than forcing yourself toward an anchor that feels performative or arbitrary? And can you notice the choice points that arise moment by moment—when the mind wanders, when discomfort appears, when you wish something was different? Not to get it right, but to become aware that choices are constantly being made, consciously or unconsciously.

This meditation was guided in the monthly meeting of my membership community.

Practice reflection:

This meditation was inspired by the Buddhist teaching of Samma Sankappa (Wise Intention or Skillful Thought, the intention for goodwill, harmlessness, and renunciation), which acts as an energetic bridge between understanding and action, adding wisdom and purpose to our actions. Your wise intention empowers you to align your thoughts, words, and actions with your deepest understanding. Through the doorway of mindfulness, we develop clear seeing or clarity, and out of that clarity the possibility of wise response and action arises.

“Our lives begin to end the day we become silent about the things that matter.” - Dr. Martin Luther King Jr.

Ways to work with me

✨ Book a Somatic Experiencing™ one-on-oneFor BIPOC, 2SLGBTQIA+ folksIn-person near Charlevoix metro on Tuesdays (and Wednesdays for January)Online via Zoom on Tuesdays and Thursdays (and Wednesdays for January)

💫 Join my online mindfulness communitySome of the benefits members receive include: monthly meetups with me and other members; monthly practice calendar with meditations and talks; online practice series for freeFrom $30-$12 CAD/month

🎧 Subscribe to my weekly guided meditation podcastGet meditations delivered to your inbox every WednesdayAlternatively, you can follow “Mindfulness Meditation with Dawn Mauricio” wherever you get your podcasts

In this practice, you’ll be guided to work with feeling tone, the quality of pleasant, unpleasant, or neutral that colors every moment of experience. The guiding question throughout is: what would serve my mindfulness right now? Because often, what serves us is noticing the feeling tone itself—the subtle pull of pleasant toward “more of this,” the resistance of unpleasant toward “less of this,” the drifting quality of neutral. Not as something to answer perfectly, but as an invitation to listen into what your practice needs.

This meditation was guided during my 4-month Mindfulness Facilitation Certification Program.

Practice reflection:

We often move through meditation (and life) without noticing how feeling tone (or vedāna in Pali, the language in which the Buddha’s teachings were written) shapes our experience: how it quietly directs our attention, our choices, our sense of ease or struggle. This meditation invites you to get curious about that often-invisible layer. When you relax, what’s that like? When the mind wanders, what’s the feeling tone present? What about the field of your practice as a whole?

The invitation is to notice, without needing to change anything. Pleasant, unpleasant, neutral—all of it is welcome.

Ways to work with me

✨ Book a Somatic Experiencing™ one-on-oneFor BIPOC, 2SLGBTQIA+ folksIn-person near Charlevoix metro on Tuesdays (and Wednesdays for January)Online via Zoom on Tuesdays and Thursdays (and Wednesdays for January)

💫 Join my online mindfulness communitySome of the benefits members receive include: monthly meetups with me and other members; monthly practice calendar with meditations and talks; online practice series for freeFrom $30-$12 CAD/month

🎧 Subscribe to my weekly guided meditation podcastGet meditations delivered to your inbox every WednesdayAlternatively, you can follow “Mindfulness Meditation with Dawn Mauricio” wherever you get your podcasts

In this practice, you'll be guided to bring to mind one or a few benefactors—people who have held you in a wish of love, who care deeply for your wellbeing. You'll visualize them gazing at you, sending wishes of happiness, safety, and compassion. The invitation is to receive their loving-kindness, to receive their wholesome wishes.

This meditation was guided in a monthly meeting of my membership community.

Practice reflection:

For many of us, receiving care can be more vulnerable than offering it. This meditation invites a gentle exploration of what it’s like to be seen with kindness, and to allow those wishes to land—at whatever pace feels possible.

The invitation is simply to receive.

Ways to work with me

✨ Book a Somatic Experiencing™ one-on-oneFor BIPOC, 2SLGBTQIA+ folksIn-person near Charlevoix metro on Tuesdays (and Wednesdays for January)Online via Zoom on Tuesdays and Thursdays (and Wednesdays for January)

💫 Join my online mindfulness communitySome of the benefits members receive include: monthly meetups with me and other members; monthly practice calendar with meditations and talks; online practice series for freeFrom $30-$12 CAD/month

🎧 Subscribe to my weekly guided meditation podcastGet meditations delivered to your inbox every WednesdayAlternatively, you can follow “Mindfulness Meditation with Dawn Mauricio” wherever you get your podcasts

This meditation begins by grounding attention in a steady anchor, offering a sense of support and arrival. From there, you’ll be guided to gradually widen your awareness, allowing thoughts, emotions, and sensory experiences to come into your experience without needing to fix or follow them. The practice emphasizes curiosity, ease, and trust in the changing nature of experience, with space to soften identification and rest more fully in open awareness by the end.

This meditation was guided during my 4-month Mindfulness Facilitation Certification Program.

Ways to work with me

✨ Book a Somatic Experiencing™ one-on-oneFor BIPOC, 2SLGBTQIA+ folksIn-person near Charlevoix metro on Tuesdays (and Wednesdays for January)Online via Zoom on Tuesdays and Thursdays (and Wednesdays for January)

💫 Join my online mindfulness communitySome of the benefits members receive include: monthly meetups with me and other members; monthly practice calendar with meditations and talks; online practice series for freeFrom $30-$12 CAD/month

🎧 Subscribe to my weekly guided meditation podcastGet meditations delivered to your inbox every WednesdayAlternatively, you can follow “Mindfulness Meditation with Dawn Mauricio” wherever you get your podcasts

This meditation is part of my end of year rituals I do to honor the past year and to usher in the next year with connection, intention, and purpose. The meditation includes visualizing the year that is ending in reverse chronological order and letting any memories of whatever happened during the year arise naturally. Afterward, you can fill out the template available for download via the link below. The template prompts you to specify one to two highs and lows from each season, reflect on the one biggest lesson you (re)learned, and contemplate on how you want to feel in the coming year.

• Access template here to download it

This meditation is part of my series Rituals for Renewal that runs every year from December 27-January 2. Join us!

Ways to work with me

✨ Book a Somatic Experiencing™ one-on-one for BIPOCIn-person near Charlevoix metro on Tuesdays (and Wednesdays for January)Online via Zoom on Tuesdays and Thursdays (and Wednesdays for January)

💫 Join my online mindfulness communitySome of the benefits members receive include: monthly meetups with me and other members; monthly practice calendar with meditations and talks; online practice series for freeFrom $30-$12 CAD/month

🎧 Subscribe to my weekly guided meditation podcastGet meditations delivered to your inbox every WednesdayAlternatively, you can follow “Mindfulness Meditation with Dawn Mauricio” wherever you get your podcasts

This is a practice of softening into what’s present, getting curious about how it moves, and offering yourself nurturing along the way. You’ll be guided to meet whatever is here, whether it be moods, contractions, confusions, or something else, with a quality of allowing and curiosity. Can you let it be here without fighting it? What are all the ways you feel what you’re feeling? As experiences move and shift, you might be able to touch into the recognition that it’s not you, not yours. And then tenderness: It’s okay. This, too.

This meditation was guided during my 4-month Mindfulness Facilitation Certification Program.

In this straight forward 10-minute practice, you’ll be invited to spend some time relaxing into the presence of whatever is already here. From this field of relaxation, regardless of how much or little you’re able to relax, you’ll gather your attention around an anchor, eventually, letting go of any way you’re practicing to simply rest, simply be.

This meditation was guided in the monthly meeting of my membership community.

Ways to work with me

✨ Book a Somatic Experiencing™ one-on-oneFor BIPOC, 2SLGBTQIA+ folksIn-person near Charlevoix metro on Tuesdays (and Wednesdays for January)Online via Zoom on Tuesdays and Thursdays (and Wednesdays for January)

💫 Join my online mindfulness communitySome of the benefits members receive include: monthly meetups with me and other members; monthly practice calendar with meditations and talks; online practice series for freeFrom $30-$12 CAD/month

🎧 Subscribe to my weekly guided meditation podcastGet meditations delivered to your inbox every WednesdayAlternatively, you can follow “Mindfulness Meditation with Dawn Mauricio” wherever you get your podcasts

In this practice, you’ll be guided to be with whatever is present—contraction, expansion, confusion, calm—by asking yourself: can I allow it to be here? Allowing doesn’t mean liking it; it means setting the intention not to fight, change, or fix what’s here, at least for now. From there, observing its movement, the arising and passing away, eventually touching into the fact that it’s not you, not yours.

This meditation was guided during my 4-month Mindfulness Facilitation Certification Program.

In this mettā practice, you’ll be invited to offer loving-kindness to the different parts of yourself. Even if you might experience some parts of yourself as pleasant, unpleasant, or neutral, each part deserves and responds to kindness. Perfect for when loving or accepting yourself is hard.

This meditation was guided during my 4-month Mindfulness Facilitation Certification Program.

Ways to work with me

✨ Book a Somatic Experiencing™ one-on-oneFor BIPOC, 2SLGBTQIA+ folksIn-person near Charlevoix metro on Tuesdays (and Wednesdays for January)Online via Zoom on Tuesdays and Thursdays (and Wednesdays for January)

💫 Join my online mindfulness communitySome of the benefits members receive include: monthly meetups with me and other members; monthly practice calendar with meditations and talks; online practice series for freeFrom $30-$12 CAD/month

🎧 Subscribe to my weekly guided meditation podcastGet meditations delivered to your inbox every WednesdayAlternatively, you can follow “Mindfulness Meditation with Dawn Mauricio” wherever you get your podcasts