Day 6: Open Awareness

This gentle practice explores expanding ripples of awareness—sensations, thoughts, emotions, sounds. See if you feel some freedom in letting go of the impulse to do something with what awareness reveals.

If you become emotionally overwhelmed at any point during these practices, please take care of yourself by backing out of the practice. Open your eyes and look around. Take a few deep breaths. Stand up and walk around the room.

Day 5: The Golden Moment

Throughout each of these practices, your mind continues to make thoughts. And that's not a problem. In fact, the point when you notice that you've been lost in thought is referred to as a golden moment. It's in the noticing that you are practicing mindfulness. Today's practice is a good opportunity to pay attention to those golden moments.

Day 4: Well Wishes

This is another connection practice, sometimes referred to as a "metta" or "loving-kindness" meditation. This technique helps bring greater compassion to ourselves and others.

Day 3: Body Scan

Today's practice, commonly known as a "body scan," is a mental check-in from head to toe. Body scans use detailed attention to body sensations as the anchor of attention. It's not unusual to become so relaxed during a body scan that you doze off. That's not a problem. A deep breath can help you reawaken, or perhaps take this opportunity for a little nap.

Day 2: Just Like Me

Connection practices use simple repeated phrases as the anchor of attention, reminding us of our interconnectedness. This one, "Just Like Me," is one of our favorites.

Day 1: Introduction and Breath Practice

Welcome! We're so glad you've joined us on this journey. Your goal for the next week is to press play on each day's practice and join the hundreds of others in our wider community who are doing the same thing. How cool is that? Congratulations on making a commitment to mindfulness!

Set aside 10 minutes in a quiet spot. Click on the button below, and do your best to follow the instructions in the recording.

Your attention will wander—probably a lot. That's normal. When you notice you've moved on to other thoughts, gently bring your attention back to the recording. The practice of mindfulness is in noticing that moment when the mind wanders, not in the elimination of mind-wandering.

Meet the Teacher