Lección 1
An Introduction To The Course And What You Can Expect As You Begin
This lesson offers a brief overview of how this course works and what you can expect as you move through it.
At the heart of this process is mindfulness, a way of being with your experience that can bring more awareness, presence, and care to moments of anxiety. Rather than trying to change or get rid of it.
Each practice builds on the last, helping you develop a steadier way of being with yourself over time.
You’re welcome to move at your own pace and return to these practices as often as you’d like.
Lección 2
Observing And Noticing
This lesson introduces the practice of observing and noticing, a foundational skill in mindfulness.
In the meditation, you’ll be invited to gently bring awareness to your breath, your body, and what’s present moment to moment, including thoughts, sensations, and subtle emotions. The emphasis is simply on noticing, in a way that feels supportive and nonjudgmental.
With practice, you may begin to notice a little more space in your experience, and with that, a greater ability to respond with intention.
You’re always welcome to move at your own pace. If anything feels like too much, you can ease back and return when it feels right.
The guided meditation begins at 5:10. Total length is approximately 28 minutes.
Lección 3
Mindfulness Of The Breath
In this practice, you’ll be invited to bring gentle awareness to your breath.
There’s no need to breathe in a certain way or try to change anything. We’re simply allowing the breath to be experienced, as it naturally moves.
At times, the breath can also serve as a quiet anchor, something you can return to for a sense of grounding or presence.
As always, you’re welcome to move at your own pace and relate to the practice in a way that feels comfortable and supportive.
The guided meditation begins at 3:21. Total length is approximately 20 minutes.
Lección 4
Mindfulness Of The Body
In this practice, you’ll be invited to bring awareness to your body at your own pace.
You may notice somatic sensations, areas of tension, or places that feel more comfortable or supported. This can include a simple body scan and moments of orienting toward ease.
Over time, this kind of awareness can help you feel more present and supported in your body, while also offering a natural way to settle an active mind.
You’re always welcome to move slowly and stay within what feels comfortable for you.
If it’s sometimes hard to put words to what you’re sensing in your body, working with a simple list of somatic sensations can help build that awareness over time. You’re welcome to explore that further through my profile if it feels supportive.
This practice can be especially supportive if you also choose to continue into The Body Is the Way, where we deepen this relationship with the body through more focused, guided work.
The guided meditation begins at 5:46. Total length is approximately 31 minutes.
Lección 5
Mindfulness Of The Mind
In this practice, you’ll be invited to simply witness what your mind does.
You may begin to notice thoughts, patterns, and tendencies as they come and go, without needing to change or figure them out. The intention is to relate to your mind as a gentle, compassionate observer, a witness.
Over time, this can help you see your mind more clearly and create a little more space in how you respond.
As always, you’re welcome to move at your own pace and stay within what feels supportive.
The guided meditation begins at 5:32. Total length is approximately 29 minutes.
Lección 6
Mindfulness Of Emotions
In this practice, you’ll be invited to gently notice your emotions as they arise.
You may begin to sense how emotions show up in the body, the breath, and the mind, allowing them to be there without needing to change anything. The emphasis is on observing and allowing, in a way that feels manageable.
Over time, this can help you relate to your emotions with more steadiness and compassion, creating a little more space in how you respond.
As always, you’re welcome to move at your own pace and stay within what feels comfortable for you.
If it’s sometimes difficult to name what you’re feeling, working with a feelings wheel can be a helpful way to build that awareness. You’re welcome to explore a simple version through my profile if it feels supportive.
The guided meditation begins at 3:39. Total length is approximately 25 minutes.
Lección 7
Cultivating Mindful Self-Compassion
This practice invites you to cultivate a more compassionate relationship with yourself.
At this point, you may be noticing that much of this work is about how we relate to our experience. And often, especially in moments of anxiety, what’s needed is a bit more understanding, patience, and care.
Self-compassion can feel natural for some and unfamiliar for others. Wherever you find yourself is completely okay. This is a practice that unfolds over time.
In this meditation, you’ll be gently guided to begin inviting a sense of support and kindness toward yourself in a way that feels genuine and manageable.
You’re always welcome to move at your own pace and take what feels supportive.
Track length is approximately 36 minutes.
