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The self-talk you engage in regularly is often unkind. You beat yourself up, hold yourself to unrealistic standards, and focus on how to always be better. With mindfulness, you can tune in to this voice and acknowledge these thoughts. You can also learn to tune in to the things you like about yourself. Even if they aren’t obvious in every moment, there are parts of you that you like. In this exercise, you will bring your awareness to these aspects of yourself to offer a more complete picture of who you truly are.

This meditation is called affectionate breathing and it should take about 20 minutes to complete. Please note: your mind will naturally wander. It's very normal, very human. Just notice when your mind has wandered. This is a moment of mindfulness.

To practice gratitude, we sometimes have to consider the ways in which a positive event may never have happened in the first place. We will then shift our focus back to reminding ourselves that this event actually did happen - taking in all the benefits that it has brought us - all of the beautiful moments and feelings. Script credit: mindfulnessexercises.com Music credit: "Like a Butterfly" by Mandala Dreams

Dr. Rick Hanson, the esteemed psychologist and mindfulness teacher, points out that the brain has a negativity bias. The mind naturally clings to unpleasant experiences in order to “brace” you and protect you from danger. By actively seeking out moments of joy, you encourage the brain to shift that bias. In this exercise, you will work to bring intentional mindfulness to the positive moments of your day. Special thanks to mindfulnessexercises.com for the beautiful script and Mandala Dreams for the song "Ittekimasu".

In this exercise, I’ll share how deep breathing practices can influence your autonomic nervous system by relaxing your body and improving your immune system.

Although you cannot always control the mind, you can encourage it to be more at ease. Learning to do this will help you respond rather than react to your thoughts and emotions. This practice gives you the opportunity to train the mind to slow down when it becomes overactive, and helps you practice ease and relaxation instead of perpetuating those difficult mental states.   Script by mindfulnessexercises.com Song: Origami Voyage Artist: Mandala Dreams

Breathing is the most important thing we do, yet we tend to forget about it and never consciously breathe the best we are able to. Allow your mind to drift and wander to the thought of a small ornate hand-built fountain. This is the fountain of relaxation.

When you are in the throes of an overwhelming emotion, it can hook you in completely. Mindfulness practice helps you notice when this happens. When you do notice you are feeling overwhelmed, you can use this exercise to bring yourself back to the here and now. It takes just a few minutes and extends an invitation to be present.

During meditation practice, the mind can grow dull or sleepy. In this short practice, you will examine a few ways to bring energy and alertness to your mind. You can incorporate these methods into your other practices, inviting clarity into your meditation. With special thanks to mindfulnessexercises.com for the script and Christian Andersen for the song "By the Sea Where We Belong".  

You may have woven mindfulness practice into your day— but as soon as you lie down in bed, you notice the mind beginning to race. As you settle down for the evening, the mind may not always read the situation accurately. With the stimuli of daily life over, the mind can seem louder than usual. This exercise can be used in these moments to help settle the mind and body as you prepare for sleep. With special thanks to mindfulnessexercises.com for the script and Jonatan Järpehag for the song "Someday, Sometime".

It’s common to tighten around your discomfort. You tense the body when you are struggling, trying to rid yourself of the unpleasantness. Instead of tightening, you can make room for the pain - welcoming it in and meeting it with a caring presence. You have the power to retrain the mind.   With special thanks to mindfulnessexercises.com for the beautiful script and Peter Sandberg for the song "ES_Solitude".

In this audio, I’ll share how mindfulness can help you become however you WANT to be, rather than simply reacting to the stressors of work, news, and responsibilities.