FOUNDATIONS PRACTICES

There are four Foundations of Mindfulness. As we practice, we discover our thoughts, feelings, and body sensations are all transient, they come and go like clouds in the sky. As we go deeper, we discover each offers valuable information as to how we are experiencing life. This awareness enables us to consciously respond to life with greater clarity and focus and, as a result, increase our mental, emotional, and physical well-being.

MICRO-SHIFT ~
S.T.O.P

4 MINUTES

S.T.O.P. is an informal mindfulness practice that allows us to take a breath and check in to see how we’re doing at any moment during the day. It can assist us in shifting from states of distraction and automatic pilot to being present and intentional.

MICRO-SHIFT ~
CENTERING THE MIND

5 MINUTES

When the mind is centered our emotions are calm, we feel like ourselves, and have a greater sense of well-being. This 5 minutes Micro Shift meditation allows us to quickly come back to our center throughout the day.

MICRO-SHIFT ~
PAUSE, RELAX, & OPEN

4 MINUTES

This informal practice can be done anywhere, allowing us to check in with the body, note any areas of tension or tightness, and offer each a moment to relax and open.

MINDFULNESS OF BREATH & BODY

20 MINUTES

A network of 100 million + neurons throughout the body inform what our physical, emotional, mental, and spiritual needs are at any given moment. As a society that spends 13+ hours a day up in their heads while in front of one type of screen or another, we’re cut off from this life-generating knowledge. Mindfulness of the body practices reconnecting to the fiesta of life prompting sensory data our body provides.

MINDFULNESS OF BODY

14 MINUTES

What is the tightness in your belly telling you? What is the ache in your lower back asking you to do? Practicing mindfulness of the body reconnects us to the fiesta of life promoting sensory data our body provides us and allows us to foster of physical, mental, and emotional well-being.

MINDFULNESS OF BREATH

21 MINUTES

Perhaps the most universal place to collect and deepen focus is the breath. This becomes apparent with a simple search on Spotify or YouTube. There are hundreds of songs inviting us to calm ourselves by simply taking a breath. This meditation begins with an intentional breath that calms the nervous system and then opens to a clear, intimate presence with our natural breathing. With breath as a home base, we practice returning again and again when the mind becomes distracted by thoughts, sensations, or emotions. As we can let the gentle undulation of the breath brings a quieting of mind and body.

MICRO-SHIFT ~
BREATH

10 MINUTES

This Micro Shift is perfect for those moments when you pause and discover your system is in high gear whether due to stress, or some other overwhelming situation. When the breath is calm the body and mind follow suit.

MICRO-SHIFT ~
THREE BELLS

10 MINUTES

Three minutes, three bells. It doesn’t get simpler than that. With each sound of the bell the body and mind come back to this present moment allowing you to respond to your next task, and activities from a place of centeredness.

MINDFULNESS OF THOUGHTS

15 MINUTES

It’s your mind’s job to think, just as it is your stomach’s job to digest the food. Many believe the goal of meditation is to clear the mind completely, but that is like asking the body to stop breathing.
This meditation’s invitation is to attend and befriend our thoughts allowing all to come and go. As we watch our thoughts, we as the observer can train the mind in greater life-generating ways.

MINDFULNESS OF EMOTIONS & FEELINGS

15 MINUTES

Learning how emotions and feelings show up in our bodies assist us in becoming more embodied which in turn allow us to move towards increased positive thought patterns. As we attend and befriend our emotions great wisdom can be gained.

CHAKRA

25 MINUTES

There are 32 Chakras, energy centers, in and around the human body. This meditation focuses on the seven key chakras found along the central core. When these energy centers are aligned and balanced there is a sense of well-being and a greater atonement with our intuition.

ANCHORING
16 MINUTES

The mind emanates thought like the stomach secretes digestive enzymes. Meditation anchors provide a focal point to which we can return when the mind wanders off into the past or future.

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