PICK UP ONE SMALL STONE

A quick, powerful meditation for processing emotions.

The Merriam-Webster definition of orient is “to acquaint with the existing situation or environment; to ascertain the bearings of.” This meditation of "orienting" is a practice of locating yourself on a metaphorical map. You are here ❌ physically, mentally, emotionally. Knowing where you are starting, you can move forward with more awareness, intentionality, and ease. This 17-minute practices moves through three stages: orienting to our physical surroundings orienting to our

When a child is bouncing off the walls with energy, we might give them a challenge, like "see how many times you can run around the house." A Thought Party Meditation uses the same principle for our busy minds. When our minds are racing we can say, "great - let's see how busy you can get!" We let them run wild, exhausting their energy and, ultimately, creating some quiet. This 16-minute meditation was recorded on 5/6/26.

"Gratitude" can feel cliché. But, when experienced as authentic and embodied, gratitude can be transformative. Practicing gratitude allows us to feel joy, connection, and happiness -- without denying feelings of sadness, disappointment, or anger. As Nikita Gill references in her poem above, we can acknowledge an apocalypse and also turn to glimmers of beauty. Here's a 24-minute gratitude practice from 5/5/26 to help you connect to what you're grateful for right now. Before o

A Zen Koan: "Only one thing made him happy. When it was gone, everything made him happy." - Leonard Cohen

Meditation trains us to come back to reality as it is. During practice, we notice the stories and assumptions that we layer on top of what is actually happening. As we meditate, we build the habit of recognizing thoughts as thoughts, letting them go, and coming back to reality as it is in this moment. We do this because it is nice to be with reality directly. And, also, because we increase our own suffering with our assumptions and fixed ideas. As the story of "Good or Bad Lu

Sympathetic Joy, or taking delight in other's happiness, is one of the four Brahmaviharas along with compassion, loving-kindness, and equanimity. All four require a psychological expansion of self. Sympathetic Joy is said to be the hardest to practice -- maybe because of our natural negativity bias, maybe because of a scarcity mindset. But, when we practice it, we get to experience more joy! And, the practice of sympathetic joy also feeds into the other Brahmaviharas, increas

Both of these meditations incorporate James A. Pearson's poem, "Meanwhile," which landed like a gift in my inbox at a particular time in my life. It was a time when something so big was happening in my own life that, at first, I didn't understand how the world kept obliviously spinning. Have you ever had that feeling? Maybe with a birth, a death, some big life event -- your world is forever changed and you can't believe that everyone else doesn't also recognize the enormous

A gratitude practice for Earth Month. Go to 2:55 to skip the intro and get right into the 16.5-minute meditation .

For more of a written explanation, please see here.

Two meditations honoring the transitions of Spring: Wednesday, 3/25's Meditation: This 17-minute meditation uses the James Pearson poem " This Spring ." Go to 2:07 to skip the intro and get right into the meditation, which is an invitation to rest in the "both/and" reality of this spring -- its beauty and its ugliness, the excitement and the fear, whatever it is we are feeling. Friday, 3/27's Meditation: 16-minute meditation Spring puts change front and center. Shorts one

The Spring Equinox is an invitation to pause and reflect. It invites balance. (The sun rises due east and sets due west on two days a year, the Spring and Autumn Equinoxes. Day and night are equal length on the Equinox.) It also invites connection to the wider web of life - to nature and to all the people who have celebrated the Spring Equinox for thousands of years, from Macchu Pichu to Cambodia to Ireland and more. This 17-minute contemplation practice is an invitation to

In honor of Women's History Month, I wanted to pass on this proverb. Kathy Casey shared it with me. I think there is something lovely about the chain. Feel free to also share it. "When sleeping women wake, mountains move." - Chinese Proverb Meditation is a practice of waking up, of seeing reality clearly without the interface of our identities, our opinions, our fixed ideas. As we wake up, mountains move. Please enjoy this 17-minute meditation recorded Friday morning (3/13)

Go to 1:58 to skip the intro. A loving-kindness practice for equanimity during scary times. When we are scared or threatened, our human instinct is often to retreat back to "our group" - to close the castle gates and to increase our "othering" of those outside our group. Loving-Kindness helps us expand our sense of who is "in" our group, so that we have a broader, more stable base. Operating from a sense of "me, myself, and I" can be a very narrow, reactive place to be. Broad

" You should sit in meditation for 20 minutes a day, unless you're too busy; then you should sit for an hour ." - Zen Proverb Modern science is proving this ancient proverb to be true. When we carve out time for meditation, we are more productive and perform better . I'm not a big proponent of pushing for more productivity and performance (enough already!) -- but I can confirm that I have a feeling of spaciousness and calm when I make time to meditate. It's as if, when I med

There is an idea that we can't feel physical sensations (like feeling the body breathing, feet on the floor, etc) at the same time we are thinking. Like the gas and break pedals on our car, we can toggle quickly between the two, but they are discrete and perform different functions. This 16-minute meditation is an invitation to explore feeling vs. thinking in our own body using Alan Fogel 's guidance for a diffuse awareness of the body -- letting awareness travel wherever it

These meditation practices are designed to help us become an observer of our thoughts, rather than identifying AS our thoughts. Both practices use the technique of labeling our thoughts as "thinking" and then returning back to the breath. In this 16.5-minute practice , go to 1:38 to skip the intro and get right into the practice. In this 24-minute practice , go to 2:00 to skip the intro and get right to the meditation.

These two (2) Mindfulness of Emotions practices can help us be better listeners. By building self-awareness, we can better understand the "baggage" and perspectives that we're bringing into a conversation. This self-awareness can help us be better at listening to understand, rather than listening to soothe our own ego or justify our own POV. Both meditations use the RAIN (recognize, allow, investigate, nurture/non-identify) framework. 16-minute Mindfulness of Emotion Go to 1

This 15-minute meditation uses a noting practice to shift us into the mode of observing our thoughts, rather than reactively following after them. Go to 2:29 to skip the intro and get right into the meditation. "Don't believe everything you think." - Joseph Nguyen "Thought is not reality, yet it is through thought that our reality is created." - Joseph Nguyen "Are you sure?" - Adreanna Limbach

Jon Kabat-Zinn offers a definition of mindfulness with 4 parts: paying attention, on purpose, in the present moment, without judgement. These meditations move through the 7 senses (5 + proprioception and interoception ) to practice this paying attention with as little judgement as possible. Practicing an openness to "what is" helps us develop equanimity -- a greater spaciousness, rather than tightly holding an idea of what we want. And, ending with the sense of interocpetion