Lesson 1
Why Short Gentle Practices?
A brief introduction to the philosophy behind this course and why small practices can be a useful alternative when longer meditation doesn't feel available. You'll explore an experience-based approach centered on noticing, choice, and meeting the present moment without forcing change.
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Lesson 2
What Is Orienting?
Orienting is a simple way of bringing attention toward the environment around you. In this talk, we'll explore the difference between noticing what is present and trying to convince yourself that everything is okay.
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Lesson 3
Looking Around (Orienting)
Take a gentle pause to reconnect with the present moment through one of the simplest nervous system practices: looking around.
In this short session, you'll be invited to slowly orient to your surroundings without trying to change or fix anything. By noticing a few sights in your environment at your own pace, you can practice bringing gentle awareness to the here and now - without pressure, effort, or the need to do it perfectly.
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Lesson 4
Meeting The Breath Without Forcing It
Breath practices don't have to involve controlling or changing your breathing. This talk explores how you can begin by noticing your natural breath and gently experiment with a longer exhale only if it feels comfortable.
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Lesson 5
A Longer Exhale
In this short practice, you'll be invited to gently notice your breath without trying to change it. If it feels comfortable, you'll explore allowing the exhale to become just a little longer while letting the inhale happen naturally. With no pressure to breathe perfectly, this practice offers a simple opportunity to meet your breathing with curiosity, choice, and kindness.
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Lesson 6
Noticing Support
Rather than trying to "feel grounded," this talk invites you to notice the physical contact already happening between your body and the surfaces supporting you. We'll explore sensation without needing it to feel a particular way.
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Lesson 7
Feet On The Ground
This gentle practice invites you to notice something that's already here: support. By bringing awareness to the places where your feet meet the floor, you'll explore receiving support rather than creating it. There is nothing to change or achieve - only an opportunity to notice the steady support beneath you, exactly as you are.
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Lesson 8
Putting Words To Experience
Putting simple words to what you're experiencing can help you distinguish between observation and interpretation. This talk introduces a gentle way of noticing thoughts, sensations, and environmental experiences without needing to analyze or change them.
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Lesson 9
Naming Three Things
In this short practice, you'll gently guide your attention through three things you can see, three things you can hear, and three things you can feel. With no need to notice anything special, this simple exercise offers a way to reconnect with your present-moment experience through gentle awareness and curiosity.
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Lesson 10
Touch & Choice
Touch can feel different from moment to moment and from person to person. This talk explores gentle touch as an experiment in noticing, while emphasizing the freedom to adjust, change, or stop the practice at any time.
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Lesson 11
Hands On Your Arms
This gentle practice explores supportive touch through choice and curiosity. You'll be invited to place a hand on your arm, notice sensations like warmth and pressure, and discover what feels most comfortable for you. There is no right way to participate - your comfort, preferences, and choice are an important part of the practice.
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Lesson 12
Listening Outward
Instead of searching for particular sounds, this practice invites you to let sounds arrive in your awareness. You'll explore a more receptive way of listening without needing to identify, judge, or control what you hear.
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Lesson 13
Letting Sounds Come To You
In this short practice, you'll explore listening with less effort. Rather than searching for sounds or trying to identify them, you'll be invited to simply allow sounds to come to you, noticing whatever is present in the moment. A gentle way to practice awareness without striving or needing to get it right.
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Lesson 14
Choice As A Practice
The final talk brings the course together through the theme of choice. Rather than searching for one technique that should always work, you are invited to consider what feels available to you in this particular moment. And then, spend a moment with your choice.
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Lesson 15
Pick Your Reset
This final session is an invitation to choose what feels most supportive today. Rather than learning something new, you'll reflect on the practices you've explored throughout the week and discover that there is no single "best" reset. The most helpful practice is often the one that feels available in the moment, reminding you that gentle awareness begins with choice, not perfection.
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