In this 10-minute practice, you’re invited to work in the spirit of ease—using whatever you’re already noticing as your anchor, rather than hardening or forcing yourself to be aware of something else. You’re encouraged to let go of how practice “should” be and instead meet what’s arising with curiosity and friendliness.

This meditation was guided during the Spirit Rock Living Dharma Program.

In this meditation, you’ll be guided to explore the breath as an anchor for attention—noticing where it lives in your body, its natural rhythm, the sensations that arise. If the breath happens to feel activating or inaccessible, you’re encouraged to find what works for you. Whether you settle into subtle awareness of the breath or simply rest, the practice emphasizes meeting yourself where you are.

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

From choosing an anchor to relaxing your effort, this loose exploration of the four foundations of mindfulness sets the stage for your practice to become organic and remixed, moving between breath, sensation, sound, emotions, and thoughts. Over the course of the 30-minute practice, there may be enough settling for mindfulness itself become the anchor. Try it and see what’s possible for you.

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

Join me for a 25-minute mindfulness practice invites you to slow down, turn inward, and to find your natural anchor—whether breath, sound, or body sensations.

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

#ColorWalk #ColourWalk #SomaticPractice #CityLiving #NervousSystemSupport

Hi friend,

I had a whole different newsletter scheduled to send but I'm no longer feeling what I wrote given the latest news of the world, regarding this side of the pond, that side of the pond, the environment, war, genocide, and so on.

As many of you know, I firmly believe our mindfulness and meditation practices need to be in service of skillful action, that our practice—whether on the cushion or out in the world—isn’t about getting still or staying comfortable. It’s about building the strength to move, change, and meet life with as much clarity and compassion as we are able. Even when it’s hard…. especially when it's hard.

I often remind meditation students that when it comes to mindfulness and Buddhist meditation, we don’t always know what we’re practicing for. The practice might feel ordinary, repetitive, even boring at times, but what's really happening is that we’re building inner resources. Every time we don't scratch that itch or get up from our cushion before our practice ends or change our breath to be different than what it is, we’re preparing for the unknown, for the moment life throws something unexpected our way. In other words, we’re practicing for our future selves.

I'm grateful for all of my past practices, for giving me the strength, clarity, wisdom, and compassion to meet these moments. I'm grateful for all of your past practices, too, for the ways you show up for yourselves and your communities.

May our efforts remind us that we’re not alone. May we know ourselves as a collective, interdependent and scared. May our intentions be sincere, our loving-kindness boundless, our wisdom deep, and may our practices and presence contribute to the freedom from suffering of all beings without exception, oppressing none, exploiting none.

May this be so as quickly as possible.

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Let’s deepen our connection–join my online community

Some of the benefits members receive include:

* Monthly online meetups

* Twice weekly community check-ins reminding folks to be intentional via secure messaging app Signal

* Exclusive community discussion space on Signal

* Digital practice calendar with suggested meditations and Dharma talks

* Optional mentorship via one-on-one sessions

The truth is, awareness of the world can be exhausting. Being in a marginalized body or being an ally to marginalized bodies can leave our nervous systems fried. We need to rest in order to remain resourced to continue resisting the very systems that oppress us. Not to mention, that under a capitalistic and patriarchal society, resting itself is an act of rebellion and resistance! This meditation will guide you towards feeling and finding rest in your body.

• Guided by Dawn Mauricio

• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Spotify and Apple Podcasts or share it with a friend or two wherever you get your podcasts

• Support my work by joining my membership community or subscribing to my newsletter and get additional resources regularly

• Follow this podcast and be the first to know when new meditations become available (most Wednesdays)

• Here's another version of a loving-kindness meditation: Love Your Many Sides.

• Want to get in touch? Email [email protected]

Many meditators become attached to the idea that meditating must be done with the eyes closed, but how can we use sight - much like we've used sound in the past - as an anchor and a window into a budding self-awareness? Observing your body's responses and reactions to visual stimulus is a beautiful way to practice. Try it with me!

• Guided by Dawn Mauricio

• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Spotify and Apple Podcasts or share it with a friend or two wherever you get your podcasts

• Support my work by joining my membership community or subscribing to my newsletter and get additional resources regularly

• Follow this podcast and be the first to know when new meditations become available (most Wednesdays)

• Here's another version of a loving-kindness meditation: Love Your Many Sides.

• Want to get in touch? Email [email protected]

Whether it is peace, energy, love, kindness, understanding, or something else you are looking for, this meditation will help you find pieces of yourselves that already contain that which you are seeking. It's a practice in resourcing from within. Which isn't meant to eliminate the need for others, only to keep us feeling sturdy and in harmony with ourselves.

• Guided by Dawn Mauricio

• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Spotify and Apple Podcasts or share it with a friend or two wherever you get your podcasts

• Read more about this episode including the transcript

• Support my work by joining my membership community or subscribing to my newsletter to get additional resources regularly

• Follow this podcast and be the first to know when new meditations become available (most Wednesdays)

• Here's another version of a loving-kindness meditation: Love Your Many Sides.

• Want to get in touch? Email [email protected]

Sound is an amazing tool for observing our natural reactions and inclinations. Noticing how we physically receive certain sounds, what happens in the body when we can't seem to find a sound after the meditation we are listening to *told us to hear*! This meditation will use sound and the sense of hearing as a portal to observing the self. It will sort of replace the more frequently used anchors like breath, etc. Give it a listen! See what comes up!

• Guided by Dawn Mauricio

• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Spotify and Apple Podcasts or share it with a friend or two wherever you get your podcasts

• Read more about this episode including the transcript

• Support my work by joining my membership community or subscribing to my newsletter to get additional resources regularly

• Follow this podcast and be the first to know when new meditations become available (most Wednesdays)

• Here's another version of a loving-kindness meditation: Love Your Many Sides.

• Want to get in touch? Email [email protected]