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This meditation allows us to explore the waves of our experience. Thoughts, feelings and sensations come and go. The practice of mindfulness is the practice of "being with" these experiences, whether they are pleasant, unpleasant or neutral and allowing them to flow in whatever way they need to. Poems shared include: The Little Duck by Donald C. Babcock Ride the Wave by Leah Ayliffe Tell Me by Sandra Belfiore

Using the words of Thich Nhat Hanh and inspired by the memory of Martin Luther King Jr., this meditation cultivates an inner state of peace and love. These qualities allow us to engage with the ever-changing world and create connection and meaning.

This meditation reflects on three questions inspired by Jonathan Foust and James Clear. As you look forward and backward, What worked well in the last year? What didn't go so well? What are you working towards?

This meditation combines a breath-focused mindfulness practice with an inquiry. As we reflect on the coming year, using the model of James Clear's Year in Review (https://jamesclear.com/annual-review), What went well last year? What didn't go so well? What am I working towards in the year to come? Visit center4selfcare.com to learn more or register for our 31-day virtual habit change class at habitchange.eventbrite.com today.

This guided meditation includes a short teaching on equanimity and being with one's experience. As we assume the seat of the witness, we drop into our body and bring a curious attention to what's happening right now. Included are two readings recently shared by Jack Kornfield: https://jackkornfield.com/ep-120-seeding-goodness/

Welcome to Creatures of Habit, a 29-day journey of Mindful Habit Change offered by Center4SelfCare.com. Our second meditation is a visualization where we address a habit, challenge or difficulty that we can recall in words and pictures. We then ask ourselves three questions: What am I doing? Is it right? What will I do next? If you'd like to learn more about our offerings, visit www.center4selfcare.com.

Welcome to Creatures of Habit, a 29-day journey of Mindful Habit Change offered by Center4SelfCare.com. Our first meditation is a visualization where we walk through our day (or the day prior). This can be a relaxing practice but also one that helps us identify routines and habit patterns so we can build on them and change them. Be sure to register at habitchange.eventbrite.com to be part of our interactive community of learning. It's not too late! You can find the first week's video introduction here: youtu.be/lkFgFldwufU

Welcome to Creatures of Habit, a 29-day journey of Mindful Habit Change offered by Center4SelfCare.com. Week 1 is a practice of identifying and exploring our habit patterns. Be sure to register at habitchange.eventbrite.com to be part of our interactive community of learning. It's not too late! You can find the video version here: https://youtu.be/lkFgFldwufU Be sure to support our friends, David Gerbstadt - https://www.facebook.com/david.gerbstadt Scientific Eve - https://insighttimer.com/scientificeve No More Secrets - https://www.nomoresecretsmbs.org

The traditional compassion meditation phrases recognize the reality of our situation as well as our wishes for suffering to be alleviated. They are: May you be held in compassion, may you be free from pain and suffering, may you be at peace. This meditation ends with a brief Tonglen practice which uses the heart as a tool to ease suffering and share love. This episode is dedicated to my friend Ross.

May you be held in compassion May you be free from pain and suffering May you be at peace These traditional compassion meditation phrases recognize the reality of our situation as well as our wishes for suffering to be alleviated. The accompanying compassion meditation ends with a brief Tonglen practice which uses the heart as a tool to ease suffering and share love. This episode is dedicated to my friend Ross.

The following talk looks at the idea of monkey mind and how we can work with the mind and its countless thoughts without trying to control it. The meditation includes a guided visualization that works with this concept. Check out Mooji, who I reference in the talk - https://www.youtube.com/watch?v=1VsXNURolJc.

Enjoy this brief practice that helps work with a challenge or difficulty in our life and helps us open to possibility as we let go of what we can and let be what we can't.

In this short meditation, we scan through the body, noticing and allowing our experience.

I have countless inspirations for this talk and the accompanying body scan and inquiry practices including Lester Levenson who created the Sedona method and so many of my teachers and guides. You'll find meditations at the 2:45 and 22:30 marks. Enjoy.

The ancient Tale of the Two Wolves suggests that within us exists a fearful side and a loving side. The one that grows is the one we feed. Many of our most beautiful qualities: empathy, compassion, joy and connection are the product of practice. This meditation invites the practitioner to consider the qualities that they intend to cultivate and encourage.

This practice brings awareness to the body through a gentle scanning. The body supports us in being in the present.

One of the principles of mindfulness meditation is bringing the mind, heart and body together. We spend quite a bit of time "in our head." This practice invites you to drop below the neck and into the body, feeling sensation with the body itself as opposed to analyzing it with the mind.

In this guided practice, we open to the experience of sound around us. Sound can be a powerful anchor to presence. The meditation concludes with a poem, Everything is Waiting For You, by David Whyte.

Today's talk begins with a guided lovingkindness meditation based on the work of Thich Nhat Hanh and concludes with a reading from Pema Chodron.

A guided meditation inspired by Thich Nhat Hanh