Today's guided meditation begins with the breath and body followed by an inquiry on three questions. These questions are fundamental to the discipline of meditation.

What brings me here?

What do I need for my care?

What is my intention?

Visit www.center4selfcare.com to learn more.

Today's guided practice explores concentration, specifically awareness of the breath, counting, noting and sounds. These practices return us to the present moment, the only moment that is truly available to us.

Today's meditation was recorded at an outdoor gathering of Men Sitting By A Fire, an offering of www.center4selfcare.com. We use our senses to arrive at the present moment, hearing sounds, feeling the air and smelling our environment. You may enjoy trying this yourself outside or let the sounds we recorded be part of your experience.

Josh offers a breath focused practice that offers phrases to make part of your experience. To learn more, visit www.center4selfcare.com.

In this practice, Josh Gansky invites you to connect with the body through simple movement and noticing. It is a superb practice to begin a meditation period or to offer a mindful moment to yourself. Please visit www.center4selfcare.com to learn more about this as well as our in-person and virtual mindfulness offerings.

Today's 7 Mindful Minutes works with a challenging problem or situation that you are facing. Through the practice of inquiry, new responses to this situation may enter your consciousness.

It can be very helpful to write and reflect after you have practiced. Pleae visit www.center4selfcare.com where you can find a handout that you can use to record your experience.

Today's guided practice begins with a softening and relaxation in the body before moving to an awareness of the thoughts, feelings and sensations that are part of our human experience. The listener is invited to identify these mental formations and "sit with" them, not trying to change them but recognizing them and being curious.

If you'd like to learn more, please visit www.center4selfcare.com and check out our upcoming programs in the Philadelphia area.

Today's guided practice is a meditation that explores the feelings that we want to incline ourselves towards. As we examine these questions, we may find that our intuition provides wise advice.

This practice is adapted from Kristin Neff, the author of Self-Compassion, The Proven Power of Being Kind to Yourself. This practices harnesses 3 tools of self-compassion: Mindfulness, Shared Humanity and Self-Kindness. Visit Neff's website, self-compassion.org to learn more or follow our blog at www.center4selfcare.com

Today's guided practice gives us time to experiencing what we are feeling, thinking and sensing while it is happening. There is nothing to fix or change. Instead, we observe the movements of our mind with a stillness and spaciousness. This episode features my partner at the Center for Self-Care, Josh Gansky. Learn more about our work at www.center4selfcare.com.