Today's talk and practice introduces the Four Immeasurable Qualities of the Heart, also known as "The Heart Practices." We begin with Lovingkindness practice which invites us to bring to mind loved ones, neighbors, strangers and even difficult people in our lives. We experiment with curiosity as we offer wishes for wellbeing using a series of silently repeated phrases. Learn more at www.center4selfcare.com.

Today's guided practice is an invitation to create space in your experience. Mindfulness asks two questions, "What is happening?" and "Can I be with it?" As we gently become aware of our experience, we can bring our intuition, our wisdom and our morality to what is happening in this moment instead of reacting out of conditioned habit. Learn more at www.center4selfcare.com.

Today's talk and practice is an invitation to create space in your experience. Mindfulness asks two questions, "What is happening?" and "Can I be with it?" As we gently become aware of our experience, we can bring our intuition, our wisdom and our morality to what is happening in this moment instead of reacting out of conditioned habit. Learn more at www.center4selfcare.com.

Today's practice begins with an awareness of the body and the breath. When we practice too seriously, we often revert to practice habits of control, turning our work in to a grim duty of self-improvement. The invitation is to "let the breath come to you" and simply observe what is happening in your experience. Learn more at www.center4selfcare.com.

Today's talk and practice is a different take on the body scan. It utilizes a visualization of a smile to bring peace and relaxation throughout the body. You may want to try this one lying down or as you are falling asleep. Learn more at www.center4selfcare.com.

Today's practice is a different take on the body scan. It utilizes a visualization of a smile to bring peace and relaxation throughout the body. You may want to try this one lying down or as you are falling asleep. Learn more at www.center4selfcare.com.

Today's talk and guided practice gives us the space to explore our passions and intentions in a way that cultivates meaning and purpose. I learned this meditation from one of my mentors, Rob Eames. It offers 3 questions: Who am I? What do I want? How can I serve? Learn more at www.center4selfcare.com.

Today's practice gives us the space to explore our passions and intentions in a way that cultivates meaning and purpose. I learned this meditation from one of my mentors, Rob Eames. It offers 3 questions: Who am I? What do I want? How can I serve? Learn more at www.center4selfcare.com.

Today's practice is derived from Jack Kornfield's meditation on the Don't Know Mind (https://jackkornfield.com/practice-dont-know-mind/). Our culture suggests that we can know just about anything as long as we have Google and plenty of time. But resting in the uncertainty of not knowing can open us to possibility and relaxation. Learn more at www.center4selfcare.com.

Today's practice is the body scan. It can be used to harness attention but also to relax. Our teaching focuses on the spirit of bhavana or cultivation. Meditation is not about perfect ourselves or clearing our mind of thoughts. Instead, we bring our attention back again and again, no matter how far our mind has strayed. www.center4selfcare.com