In session 30, "Full of Grateful" Dustin Guinee guides practitioners to explore the healing power of gratitude and how fulfilled one's cup becomes, when they focus on the half full part of the glass and count their blessings. The science behind gratitude and the health benefits of being thankful are discussed and Dustin leads the group through a gratitude meditation with a gratitude fountain visualization exercise. The session closes with Dustin's new poem, "Full of Grateful", which expresses the gratitude he has for his family and friends and the moments of connection that they've shared. Dustin also announces that he's going on hiatus and that session 30 will be the last session for a while. You don't want to miss this very special and heartfelt final session.

If you're looking to cultivate more care and empathy in your life and strengthen the bonds of love you share with not only family and friends but expanding your circle of compassion to your wider community, then this session is for you. Session 25 marks one full year of OMOH meditation classes and to honor this journey our theme is, "Connecting through loving kindness". We examine the practice of metta or loving kindness meditation (LKM) and it's power in helping us connect with our selves and others. In the loving kindness meditation we cultivate compassion for ourselves, partners, friends, parents, little ones, neutral people, difficult people and all sentient beings on the planet. At the end of the session, Dustin Guinee shares his new poem, "Return to the Breath" which is a collection of insights Dustin has gleaned over the last year, living, teaching and practicing meditation and the reminder to return to the breath to become more mindful in every moment.

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If you're looking to cultivate more care and empathy in your life and strengthen the bonds of love you share with not only family and friends but expanding your circle of compassion to your wider community, then this session is for you. In this 22 minute guided metta meditation or loving kindness meditation (LKM) we cultivate compassion for ourselves, partners, friends, parents, little ones, neutral people, difficult people and all sentient beings on the planet. At the end of the session, Dustin Guinee shares his new poem, "Return to the Breath" which is a collection of insights Dustin has gleaned over the last year, living, teaching and practicing meditation and the reminder to return to the breath to become more mindful in every moment.

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In session 24, "Embracing change and impermanence" we will explore the impermanent nature of life and why change can be so challenging and yet transformative. The Buddha said, "Change is never painful. Only resistance to change is painful." It is the resistance part that often gets us stuck but through meditation and mindfulness practices we can reframe our relationship with challenging changes and learn to find the growth opportunity in each moment. Dustin Guinee guides practitioners through a meditation on embracing change and reflecting on the 5 Remembrances of the Buddha, compassion and the power to choose our response in any circumstance. He ends the session with a poem he wrote, "Not Broken" dedicated to his cousin who recently lost his mother (Dustin's aunt) in a car accident. The poem is a testament to the tremendous suffering in losing a loved one, the acknowledgement of that suffering and ultimately the growth and transformation that comes from it.

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This meditation is for anyone that is dealing with difficult changes, whether it be the loss of a job, relationship or loved one. In this 23 minute meditation, Dustin Guinee guides practitioners through a meditation on embracing change and reflecting on the 5 Remembrances of the Buddha, compassion and the power to choose our response in any circumstance. He ends the session with a poem he wrote, "Not Broken" dedicated to his cousin who recently lost his mother (Dustin's aunt) in a car accident. The poem is a testament to the tremendous suffering in losing a loved one, the acknowledgement of that suffering and ultimately the growth and transformation that comes from it.

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In session 23, "Grateful Now" we discuss the the transformative practice of gratitude and how counting your blessings everyday can improve your mental, emotional and physical health. With so many challenges and stresses in modern day life, it's easy to loose sight of what is most important and what brings us joy, but through a daily gratitude practice every moment is an opportunity to bear witness to what we're thankful for. We explore some of the latest science on the benefits of gratitude and talk about practical things you can do everyday to take time out and count your blessings. Dustin Guinee ends the session with a body scan meditation, becoming aware of our bodies and giving thanks for the gifts they bestow upon us. He also shares his new poem, "Sea of Blessings" which is a testament to living a life with gratitude and the gifts it brings.

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Looking to bring more gratitude in your life, while acknowledging and celebrating your incredible body? In this 26 minute guided body scan meditation with gratitude, Dustin Guinee guides practitioners on a journey to bring nonjudgemental awareness to their bodies and blessing each part from head to toe, without guilt or shame but rather cultivating compassion for our bodies with loving kindness. Dustin also shares his new poem, "Sea of Blessings" which is a testament to living a life with gratitude and the gifts it brings.

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In session 22, "Mindful of my growth mindset" we explore the power of having a growth mindset and becoming mindful of continuously growing and evolving. This session is inspired by Carol Dweck's classic book "Mindset: The New Psychology of Success" which illustrates through countless examples how a growth mindset, embracing change, having a spirit of experimentation and looking at failures as learning opportunities for growth can transform an individuals life and set them up for success. The session ends with Dustin Guinee leading practitioners in a self-inquiry meditation using powerful questions such as, "Who am I?" and "Why am I here?", to peel back the layers of self and uncover the ego-less awareness that lies beneath. Dustin also shares his new poem, "Time to Grow" a testament to Mother Nature's flawless system of growth and change and how we can tap into that flow state and growth state to transform our hearts and minds.

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The following self-inquiry meditation uses powerful questions such as, "Who am I?" and "Why am I here?", to peel back the layers of self and uncover the ego-less awareness that lies beneath. In this 17 minute guided meditation, Dustin Guinee creates a space for growth through the transformative process of self-inquiry, reflecting one's self, the ego and ego-less nature of who we truly are. Dustin also shares his new poem, "Time to Grow" a testament to Mother Nature's flawless system of growth and change and how we can tap into that flow state and growth state to transform our hearts and minds.

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The following RAIN (recognize, allow, investigate, nurture) meditation is for any one with mild to severe anxiety, looking for a way to find greater calm and peace. In this 21 minute guided meditation, Dustin Guinee guides meditators to recognize the anxiety and stress that is coming up for them, allow it to be present, with nonjudgemental awareness, investigate where it is showing up in the body and then note the feeling and nurture the anxiety to ultimately heal and be liberated from it. The session ends with Dustin sharing his new poem, "Having tea with my anxiety", inspired by the RAIN meditation practice of allowing our anxiety to be present, while also not identifying with it and simply being present, sipping a cup of tea with it like an old friend, hearing it's troubles and letting it go on it's way.

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