THE PRACTICES
If you feel overwhelmed at any point during a practice, please don't continue. Open your eyes and look around. Take a few deep breaths. Stand up and walk around the room.
Day 13
Mackenzie Cole introduces a different type of practice -- the body scan -- with this 8-minute mental check-in from head to toe. When your mind wanders (and it will!), gently bring your attention back to the instruction. You may become so relaxed during this practice that you fall asleep. That's not a problem. A deep breath can help you reawaken, or feel free to take this opportunity for a little nap.
Day 12
So many of our thoughts are accompanied by judgments -- "That's right...," "That's wrong...," "I should be...," "I shouldn't be...." Sue Mason leads us through a 9-minute practice of noticing those judgments (without judging them!), cultivating our ability to simply observe the experience of the present moment.
Day 11
The body's capacity to sustain life is awe-inspiring. Today's nine-minute practice, guided by Dan Roof, cultivates deep gratitude for the nourishment of your own breath and the constant companionship of your own body.
Day 10
This 10-minute practice, guided by Sue Mason, is about awareness of breath — but with a twist. If it feels safe and comfortable for you, do this practice while standing. Standing naturally brings our bodies and minds into the present moment; very rarely do we actually stand still. What do you notice — in your body, in your capacity to pay attention — when you practice standing up?
Day 9
Samuel Singer offers an 8-minute Focused Attention practice to help us gain awareness of our breathing (a place to return our attention when the mind wanders off).
Day 8
You've arrived at Week 2! Perhaps you've been able to stick with the practices, or maybe you've found it challenging to stay consistent. Either way, we're glad you are here.
Today's recording starts with a welcome to Week 2 from Sara Flitner, founder of Becoming Jackson Whole, followed by a simple breath practice. The “golden moment” is when you refocus after noticing you’re distracted. What are the sensations and thoughts that tug at your attention?
Day 7
Amy Lane guides this beautiful 10-minute practice that cultivates a sense of timeless presence -- setting aside the past and the future to simply be.
Day 6
How often, as we go about each day, do we pause and notice that we're breathing? The simple act of breathing offers unlimited opportunities for noticing -- the air moving through your nostrils, expansion and contraction of the belly, extraneous thoughts that arise, body sensations. Brittany Belisle draws our attention to these details and many more during this simple 9-minute breath practice.
Day 5
What shifts in our well-being when we spend 10 minutes noticing every detail of our experince -- sensations of the body, sounds, moments when the mind starts to wander...? Eventually it should feel deeply restful. Join Sara for 10 minutes of guided practice to rest in the noticing.
Day 4
Set aside 10 minutes in a quiet spot. We suggest you try lying down for this meditation -- wherever is comfortable -- and enjoy teacher Deidre Norman's guidance to visualize a beautiful lake.
Day 3
Sleep is so important to well-being, and this is an ideal practice to save for just before bedtime (or a well-deserved nap). Join Sue Mason for a 12-minute meditation called ‘Sleep Appreciation.’
Day 2
As you engage this practice, ‘Breathing Anchor’ led by Brittany Belisle, you'll probably find that you mind wanders off. That's not a problem. It's in noticing that your attention has drifted that you're practicing mindfulness.
Day 1
We'll begin this 21-Day Challenge with an introduction from Sara Flitner, founder of Becoming Jackson Whole, followed by a 7-minute practice called Minding the Gap. There is a tiny gap that exists between the inhale and exhale — the momentary pause at the bottom of the exhale, the top of the inhale. It's a wonderful place to focus attention and find a moment of rest.
Meet the Teachers
CLICK HERE to learn more about the talented Jackson practitioners who are guiding us through each day’s practice.
