A 5 minute guided meditation for practicing nonjudgmental noticing, whatever is here. And an invitation to return to the breath as a nonjudging companion and anchor. The present moment holds so much and often times, distractions veil us from experiencing all that is here. And what is here? Maybe a pulse, a coolness, a breath, a sensation, a distant sound. What is ‘here’ for you?!

4:48 total

A 5-6 minute body scan with about a 1 minute introduction; moving through the body. We will start with the feet and move left to right upward through the legs, to the pelvis, chest, organs, back, arms, and head. I want to thank Chibs Okereke’s work for the inspiration of moving left to right, left to right; an internal tracing of the terrain. In this way, we may become increasing familiar and awe-spired with the inner landscape. Traversing the interior.

7:31 total

A bit of a longer introduction here (4.5 minutes) and an odd noise toward the end. :) No one’s perfect :) This practice asks us to notice our thoughts, to witness the activity of the busy brain, knowing we can shift into anchors of breath, body, or sounds whenever we need to. We can notice the thoughts, (the default neural mode) which are often planning, predicting, comparing, analyzing, etc. And practice noticing without judging. When we get hooked on a thought, we can return to gentle noticing and we can shift into an anchor of breath, body, or sounds. It’s a weaving, like a dance. We can become familiar with our thought patterns without clinging to them or pushing them away.

13:47 total