Before we can readily extend kindness to others, especially during extended periods of stress, we must begin with ourselves. Self-compassion expert Dr. Kristin Neff suggests we "give ourselves the same kindness and care we’d give to a good friend." Today's practice, led by Deidre Norman, is an exercise in directing great love and compassion to ourselves. What do you notice about the experience of cultivating self-compassion?

This 9-minuted practice, courtesy of Dan Roof, invites us to really sit in what is now, accepting things just as they are, cultivating unconditional kindness toward yourself and others.

Samuel Singer guides us through a detailed examination of all that we can be grateful for, an expansion of our awareness of all the connections we might often take for granted.

Home stretch! Sara Flitner provides an introduction to the final week of our Challenge, followed by a lovely Well Wishes practice. This method of practice is also called a "metta" or "loving-kindness" meditation.

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?

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).

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? 

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. 

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.’

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.