Guided Practices

Develop mindful awareness of sensations within the body (such as tingling, tightness, heat or coolness, buzzing , pulsing, or numbness) without having to hold on to it. Mindful Presence’s 15-minute guided body scan is appropriate for  those who are new or experienced with meditation, and is designed to reduce stress, anxiety and tension in the body.  We recommend taking a…

This practice of paying attention to a single point of reference like our breath, is not about stopping thoughts, rather it is noticing thoughts when they arise and our reaction to them. We simply attend to how the breath is flowing training the mind to be focused on one thing, at one time…the breath. When the mind wanders we simply…

For today’s attention training practice let’s see if you can cultivate not begin attached to any particular outcome in your practice.  Hold your entire experience in the light of awareness.  When the mind is clear we can “see” everything more easily. Let’s begin… Bring your attention to how you are feeling today.  You may notice restlessness or distraction as you…

Welcome – In today’s practice, lets begin to explore emotions.  There is a common saying that what you resist persists – but awareness assumes acceptance. If you resist emotions they will become stronger.   Acceptance inspires freedom from strong emotions and the thoughts around them.  Let’s cultivate the quality of acceptance in our practice today as we look at how to sit…

In today’s practice, we will continue to work with emotions, specifically anger.  Anger keeps you out of your heart and prevents you from seeing clearly (or seeing what is true). When dealing with any difficult emotion you are not trying to confront the emotion but allow it to be there as they are.  Softening the body around them.  Using your…

In today’s practice, we will continue to work with emotions, specifically sadness. Let’s begin… Allow sadness to flow through you without judging, commenting, or interpreting your thoughts. Investigate where do you feel sadness in the body? What does it feel like? Notice sensations of heaviness, loneliness, grief, uncomfortableness, vulnerability.   Honoring sadness.  Feel what is there and turn towards it, gently…

Pain is our body’s way of telling us something is out of balance.  It is the body’s way of signaling to us that we need to take care of it.  The body acts as a wise guide and reminds us to inhabit the body not just the mind.  Your body will inform you of what it needs.  More sleep, more…

Stress is an inevitable part of life, but it is your reaction to stress that creates suffering.  Stress affects everyone differently and your perception to stress may be different than others.  With consistent practice you can change how you respond to stress creating healthier ways of being with yourself and with others. When the mind wanders we simply bring it…