Lição 1
Be Curious And Kind
This lesson introduces a foundational practice to prime your attention and attitude. Sit with both feet on the floor, hands in your lap, palms down -- or adjust your position to suit your own body and environment. After listening, write down one word about your meditation, and a sentence or two about your experience.
Lição 2
Savor The After-Exhale
This lesson guides you to notice the after-exhale: a moment of complete stillness at the end of your breath Placing your attention here will help shift your body from an active stress state (fight, flight, or freeze) to an intentional relaxed state (rest and digest). Bring curiosity and kindness to your practice. After listening, write down one word about your meditation, and a sentence or two about your experience.
Lição 3
Notice Your Physical Body
This lesson guides your attention to the sensations in your physical body. (NOTE: feel free to skip this one, if it feels unsafe to be in your body! It is 100% ok to be as present with your physical body as you want -- even if that's just 1%). Be curious and kind what what you observe. Every time you practice this, you will notice something different -- because your body is always changing. Maybe you feel sleepy, or fidgety, warm or cold. Practice noticing how your body feels, and offering kindness and appreciation. After listening, write down one word about your meditation, and a sentence or two about your experience.
Lição 4
Notice Your Emotional Body
This lesson guides you to notice any and all emotions present in your emotional body. You can think of each emotion like a wave in the ocean -- they rise and fall, and there may be many there at the same time. There is no need to investigate the story of why any emotion is there. Instead, simply be curious and kind with what you observe. After listening, write down one word about your meditation, and a sentence or two about your experience.
Lição 5
Notice Your Mind State
This lesson brings awareness to your thoughts. Be observant, with curiosity and kindness. You might imagine that your thoughts are clouds moving across the blue sky of your mind. Or, you can envision them as leaves in a stream -- or like watching a parade with dancers, a band, and different displays. All are welcome! After listening, write down one word about your meditation, and a sentence or two about your experience.
Lição 6
Lying Down Meditation
This lesson will guide you through a lying-down meditation. It's a good practice when you're not feeling your best, or you want to give yourself some extra support from the earth. Even though your body is relaxed, your attention is bright! After listening, write down one work about your meditation, and a sentence or two about your experience.
Lição 7
Be A Good Friend To Yourself
This lesson will guide you to cultivate a kind perspective in seeing yourself as a dear friend, worthy of great love and compassion. Enjoy being present with yourself and all of your fullness. After listening, write down one word about your meditation, and a sentence or two about your experience. Take a moment to review all of your notes from your prior meditations. What insights or discoveries have emerged?
