Advertise on podcast: Mindfulness Meditation with Dawn Mauricio

Be gently guided into rest with a short meditation woven into the warm hum of brown noise. The brown noise continues throughout the track, supporting deep relaxation and rest. There’s no ending bell to pull you back to full wakefulness in case you’re deeply sleeping, only a fade into silence. Prefer a longer track to support a full night of sleep? Click here for the 8-hour version. ----- Practice reflection: Rest is not a retreat from the world—it’s a return to what sustains us. In a culture that conditions us to be constantly productive, choosing rest can be a quiet act of resistance. This practice invites you to soften the nervous system, replenish your inner resources, and reconnect with your inherent worth beyond output or urgency. As you rest, you participate in a collective remembering: that liberation requires care, regulation, and the capacity to imagine life beyond exhaustion. May your rest support not only your own well-being, but the shared work of tending a more just and humane world. ----- 🗓️ explore ways to deepen your practice and study here 🫶🏽 deepen our connection and become a member here 🌱 learn more about somatic therapy for qt/bipoc here 🗓️ explore ways to deepen your practice and study here 💌 receive a monthly letter in your inbox here This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

In this practice, you’ll be guided to explore what quality you’d like to cultivate in these times. The practice isn’t about finding the right answer or fixing anything. It’s about the pause itself—the act of turning toward yourself long enough to listen. In slowing down and pausing, something becomes available, a kind of clarity, a remembering. This meditation is less about achieving a particular state and more about cultivating the muscle of tending to yourself—now and anytime you need it, even if just for a few seconds at a time. ----- I'm finding myself in a new cycle of news addiction, and the regular and constant exposure to it is certainly leaving me feeling anxious and overwhelmed. This meditation was originally created in a cycle of overwhelm during the pandemic, and yet, it is serving me yet again. There’s something both humbling and reassuring about that. The same practices return when we need them. The same questions become anchors: What would serve me right now? Can I pause long enough to listen? If you’re feeling it, too—the pull toward regularly refreshing the news page or app, the undertow of anxiety, the sense of being swept away—I hope this brief practice can offer a moment of returning. ----- 🗓️ explore ways to deepen your practice and study here 🫶🏽 deepen our connection and become a member here 🌱 learn more about somatic therapy for qt/bipoc here 💌 receive a monthly letter in your inbox here This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

In this practice, you’ll be guided to let your meditation be a refuge, a place you actually want to come to, where you can give your heart, mind, and body a rest from the ways you might normally navigate the world. The core invitation is twofold: Can you practice with what’s already naturally drawing your attention, rather than forcing yourself toward an anchor that feels performative or arbitrary? And can you notice the choice points that arise moment by moment—when the mind wanders, when discomfort appears, when you wish something was different? Not to get it right, but to become aware that choices are constantly being made, consciously or unconsciously. This meditation was guided in the monthly meeting of my membership community. Practice reflection: This meditation was inspired by the Buddhist teaching of Samma Sankappa (Wise Intention or Skillful Thought, the intention for goodwill, harmlessness, and renunciation), which acts as an energetic bridge between understanding and action, adding wisdom and purpose to our actions. Your wise intention empowers you to align your thoughts, words, and actions with your deepest understanding. Through the doorway of mindfulness, we develop clear seeing or clarity, and out of that clarity the possibility of wise response and action arises. “Our lives begin to end the day we become silent about the things that matter.” - Dr. Martin Luther King Jr. Ways to work with me ✨ Book a Somatic Experiencing™ one-on-oneFor BIPOC, 2SLGBTQIA+ folksIn-person near Charlevoix metro on Tuesdays (and Wednesdays for January)Online via Zoom on Tuesdays and Thursdays (and Wednesdays for January) 💫 Join my online mindfulness communitySome of the benefits members receive include: monthly meetups with me and other members; monthly practice calendar with meditations and talks; online practice series for freeFrom $30-$12 CAD/month 🎧 Subscribe to my weekly guided meditation podcastGet meditations delivered to your inbox every WednesdayAlternatively, you can follow “Mindfulness Meditation with Dawn Mauricio” wherever you get your podcasts This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

In this practice, you’ll be guided to work with feeling tone, the quality of pleasant, unpleasant, or neutral that colors every moment of experience. The guiding question throughout is: what would serve my mindfulness right now? Because often, what serves us is noticing the feeling tone itself—the subtle pull of pleasant toward “more of this,” the resistance of unpleasant toward “less of this,” the drifting quality of neutral. Not as something to answer perfectly, but as an invitation to listen into what your practice needs. This meditation was guided during my 4-month Mindfulness Facilitation Certification Program. Practice reflection: We often move through meditation (and life) without noticing how feeling tone (or vedāna in Pali, the language in which the Buddha’s teachings were written) shapes our experience: how it quietly directs our attention, our choices, our sense of ease or struggle. This meditation invites you to get curious about that often-invisible layer. When you relax, what’s that like? When the mind wanders, what’s the feeling tone present? What about the field of your practice as a whole? The invitation is to notice, without needing to change anything. Pleasant, unpleasant, neutral—all of it is welcome. Ways to work with me ✨ Book a Somatic Experiencing™ one-on-oneFor BIPOC, 2SLGBTQIA+ folksIn-person near Charlevoix metro on Tuesdays (and Wednesdays for January)Online via Zoom on Tuesdays and Thursdays (and Wednesdays for January) 💫 Join my online mindfulness communitySome of the benefits members receive include: monthly meetups with me and other members; monthly practice calendar with meditations and talks; online practice series for freeFrom $30-$12 CAD/month 🎧 Subscribe to my weekly guided meditation podcastGet meditations delivered to your inbox every WednesdayAlternatively, you can follow “Mindfulness Meditation with Dawn Mauricio” wherever you get your podcasts This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

In this practice, you'll be guided to bring to mind one or a few benefactors—people who have held you in a wish of love, who care deeply for your wellbeing. You'll visualize them gazing at you, sending wishes of happiness, safety, and compassion. The invitation is to receive their loving-kindness, to receive their wholesome wishes. This meditation was guided in a monthly meeting of my membership community. Practice reflection: For many of us, receiving care can be more vulnerable than offering it. This meditation invites a gentle exploration of what it’s like to be seen with kindness, and to allow those wishes to land—at whatever pace feels possible. The invitation is simply to receive. Ways to work with me ✨ Book a Somatic Experiencing™ one-on-oneFor BIPOC, 2SLGBTQIA+ folksIn-person near Charlevoix metro on Tuesdays (and Wednesdays for January)Online via Zoom on Tuesdays and Thursdays (and Wednesdays for January) 💫 Join my online mindfulness communitySome of the benefits members receive include: monthly meetups with me and other members; monthly practice calendar with meditations and talks; online practice series for freeFrom $30-$12 CAD/month 🎧 Subscribe to my weekly guided meditation podcastGet meditations delivered to your inbox every WednesdayAlternatively, you can follow “Mindfulness Meditation with Dawn Mauricio” wherever you get your podcasts This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

This meditation begins by grounding attention in a steady anchor, offering a sense of support and arrival. From there, you’ll be guided to gradually widen your awareness, allowing thoughts, emotions, and sensory experiences to come into your experience without needing to fix or follow them. The practice emphasizes curiosity, ease, and trust in the changing nature of experience, with space to soften identification and rest more fully in open awareness by the end. This meditation was guided during my 4-month Mindfulness Facilitation Certification Program. Ways to work with me ✨ Book a Somatic Experiencing™ one-on-oneFor BIPOC, 2SLGBTQIA+ folksIn-person near Charlevoix metro on Tuesdays (and Wednesdays for January)Online via Zoom on Tuesdays and Thursdays (and Wednesdays for January) 💫 Join my online mindfulness communitySome of the benefits members receive include: monthly meetups with me and other members; monthly practice calendar with meditations and talks; online practice series for freeFrom $30-$12 CAD/month 🎧 Subscribe to my weekly guided meditation podcastGet meditations delivered to your inbox every WednesdayAlternatively, you can follow “Mindfulness Meditation with Dawn Mauricio” wherever you get your podcasts This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

This meditation is part of my end of year rituals I do to honor the past year and to usher in the next year with connection, intention, and purpose. The meditation includes visualizing the year that is ending in reverse chronological order and letting any memories of whatever happened during the year arise naturally. Afterward, you can fill out the template available for download via the link below. The template prompts you to specify one to two highs and lows from each season, reflect on the one biggest lesson you (re)learned, and contemplate on how you want to feel in the coming year. • Access template here to download it This meditation is part of my series Rituals for Renewal that runs every year from December 27-January 2. Join us! Ways to work with me ✨ Book a Somatic Experiencing™ one-on-one for BIPOCIn-person near Charlevoix metro on Tuesdays (and Wednesdays for January)Online via Zoom on Tuesdays and Thursdays (and Wednesdays for January) 💫 Join my online mindfulness communitySome of the benefits members receive include: monthly meetups with me and other members; monthly practice calendar with meditations and talks; online practice series for freeFrom $30-$12 CAD/month 🎧 Subscribe to my weekly guided meditation podcastGet meditations delivered to your inbox every WednesdayAlternatively, you can follow “Mindfulness Meditation with Dawn Mauricio” wherever you get your podcasts This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

This is a practice of softening into what’s present, getting curious about how it moves, and offering yourself nurturing along the way. You’ll be guided to meet whatever is here, whether it be moods, contractions, confusions, or something else, with a quality of allowing and curiosity. Can you let it be here without fighting it? What are all the ways you feel what you’re feeling? As experiences move and shift, you might be able to touch into the recognition that it’s not you, not yours. And then tenderness: It’s okay. This, too. This meditation was guided during my 4-month Mindfulness Facilitation Certification Program. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

In this straight forward 10-minute practice, you’ll be invited to spend some time relaxing into the presence of whatever is already here. From this field of relaxation, regardless of how much or little you’re able to relax, you’ll gather your attention around an anchor, eventually, letting go of any way you’re practicing to simply rest, simply be. This meditation was guided in the monthly meeting of my membership community. Ways to work with me ✨ Book a Somatic Experiencing™ one-on-oneFor BIPOC, 2SLGBTQIA+ folksIn-person near Charlevoix metro on Tuesdays (and Wednesdays for January)Online via Zoom on Tuesdays and Thursdays (and Wednesdays for January) 💫 Join my online mindfulness communitySome of the benefits members receive include: monthly meetups with me and other members; monthly practice calendar with meditations and talks; online practice series for freeFrom $30-$12 CAD/month 🎧 Subscribe to my weekly guided meditation podcastGet meditations delivered to your inbox every WednesdayAlternatively, you can follow “Mindfulness Meditation with Dawn Mauricio” wherever you get your podcasts This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

In this practice, you’ll be guided to be with whatever is present—contraction, expansion, confusion, calm—by asking yourself: can I allow it to be here? Allowing doesn’t mean liking it; it means setting the intention not to fight, change, or fix what’s here, at least for now. From there, observing its movement, the arising and passing away, eventually touching into the fact that it’s not you, not yours. This meditation was guided during my 4-month Mindfulness Facilitation Certification Program. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

In this mettā practice, you’ll be invited to offer loving-kindness to the different parts of yourself. Even if you might experience some parts of yourself as pleasant, unpleasant, or neutral, each part deserves and responds to kindness. Perfect for when loving or accepting yourself is hard. This meditation was guided during my 4-month Mindfulness Facilitation Certification Program. Ways to work with me ✨ Book a Somatic Experiencing™ one-on-oneFor BIPOC, 2SLGBTQIA+ folksIn-person near Charlevoix metro on Tuesdays (and Wednesdays for January)Online via Zoom on Tuesdays and Thursdays (and Wednesdays for January) 💫 Join my online mindfulness communitySome of the benefits members receive include: monthly meetups with me and other members; monthly practice calendar with meditations and talks; online practice series for freeFrom $30-$12 CAD/month 🎧 Subscribe to my weekly guided meditation podcastGet meditations delivered to your inbox every WednesdayAlternatively, you can follow “Mindfulness Meditation with Dawn Mauricio” wherever you get your podcasts This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

In this practice, the guiding question becomes: what would serve your mindfulness right now? Perhaps practicing with pointed focus, or in an open, spacious way, or tuning into feeling tone is what you need. Whatever your experience, this meditation encourages an autonomy and responsiveness, as a way to support our natural quality of awareness that is kind and curious, not forced or effortful. This meditation was guided during my 4-month Mindfulness Facilitation Certification Program. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

In this practice, curiosity becomes your companion as you move through the entire body—What sensations are present that weren’t there before? How does one side of the body expand differently than the other? If you don’t feel anything, can you get curious about the numbness itself—where it begins, how big the area is? You might explore in great detail or in broad strokes, whatever feels supportive. This meditation was guided during my 4-month Mindfulness Facilitation Certification Program. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

In this week’s practice, we’ll explore feeling tone—that quality of pleasant, unpleasant, or neutral that colors every experience. Like so much in mindfulness, this might be simple, but it’s not always easy. Yet, it’s a skill worth cultivating, one that can lead to freedom from suffering. You might actively note the feeling tone, or relax your effort and listen for it to make itself known. This meditation was guided during my 4-month Mindfulness Facilitation Certification Program. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

In this practice, you’ll be guided to tune into the four elements as they appear in your body—how earth element holds you, pressing up from below; how air element moves through you, borrowed briefly before you breathe it out again; how water element appears as tears, saliva or sweat, before being released back into the atmosphere; and how fire element is experienced as warmth or coolness, shaped by forces around and in you. You might stay with one element as your anchor, or let your awareness move between them, noticing what’s here in this body made of borrowed earth, air, water, and fire. This meditation was guided during my 4-month Mindfulness Facilitation Certification Program. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com