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Life doesn’t have to become quiet for you to find a moment of calm.

This week, we take mindfulness out into the world and practice returning our attention to the simple rhythm of our feet. As we walk, we’ll notice the sounds, thoughts, people, animals, and everyday distractions that naturally distract us. Rather than trying to block them out, we will embrace them.

This mindful walking practice is designed to help you feel more grounded and present while allowing life to continue around you. Walk outside somewhere familiar, choose a quiet indoor path, or experience this meditation from a seated or lying position through visualization.

When the world pulls at you, let it. And when it passes, just come back to your feet.

This guided meditation may be especially helpful for: mindfulness, grounding, present-moment awareness, walking meditation, managing distractions, reconnecting with your body, and finding calm.

Music:

"Opening Up" by Master Minded

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Some of the biggest changes in our lives happen in the background while we're busy focusing on other things. This week’s meditation illustrates the process of unseen growth through a visualization exercise where we step into a warm kitchen to knead a bowl of dough. 

Sometimes all that change requires is that we put the pieces in place and trust the process. 

Music:

"Falling in Between" by Adi Goldstein

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This guided meditation finds us first in line at a railroad crossing on a two-lane road. 

The train rolls on, and we’re forced to stay in place for the next few minutes.

We spend so much of our lives rushing from one place to the next. We rarely stop to appreciate the moment we’re in, even when we’re forced to stand still. This week, we’re going to change that. 

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Some nights don’t quite give you enough rest, and the morning leaves you feeling as drained as when you went to sleep. Non-sleep deep rest (NSDR) is a way of catching up on some of that restoration while you’re awake.

Picture a dog asleep in the sun. A door closes somewhere down the street, one ear perks up, and that’s it. There is only vague awareness and deep relaxation. It’s the same sensation you feel if something catches your attention when you’re half-asleep.

You have no obligations for the next 20 minutes. Just lie back, get comfortable, and prepare to do nothing but rest. 

Music:

"Opening Up" by Master Minded

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The physiological sigh is a simple and powerful tool to reduce anxiety quickly. This week, we will be practicing this Stanford-studied breath work technique to calm our minds and prepare for the week ahead. You’ll be able to feel the difference within a couple of breaths. Just sit back, get comfortable, and prepare to let your breath do the heavy lifting for the next 15 minutes.

Music:

"Rotational Flow" by Adi Goldstein

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Our minds operate very similarly to a music box, we wind them up and let them go to work. But sometimes we just can’t stop the winding. The goal of this week’s meditation is to stop that cycle when the work day is done and let our minds start to settle in preparation for a restful night’s sleep. 

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We’ve all had those nights where we find ourselves wide awake at 2 or 3 am. Thoughts continue to circle us for what feels like hours, like moths to a lamp. 

This week we’ll practice turning that lamp off and letting the moths quietly drift away on their own, inviting us to drift back into a peaceful slumber. 

Music:

"Breath Within" by Onyx Music

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Some days hand us more than we feel like we can handle, and we usually don’t even see it coming. On days like these, it’s important that we take a step back and take things one step at a time, one window at a time, until our house is at peace. This meditation is perfect for wrapping up a long, hectic day that throws more at us that we think we can take.

Music:

"Gloomy Reeds" by Adi Goldstein

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The early morning is quiet. There’s a certain peace that comes with being awake while the rest of the world is asleep. 

This week’s meditation is centered around that quiet hour before anyone else is awake. The hour where silence truly shines.

This meditation be done in bed, sitting up, or anywhere you can put your feet on the floor. All you need to do to is find a comfortable place and hit play.

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This short practice opens with five rounds of box breathing to steady the mind. Our breath affects far more than we realize every second of every day. Control your breath, and control your body and emotions. 

Music:

"Gloomy Reeds" by Adi Goldstein

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