Meditation & Mindfulness Practices

How It Works

Breath is an anchor to the present moment. Slow, steady breathing can increase markers of calm in the body (such as heart rate variability) and help many people feel more settled.

How to Practice

1. Sit in a comfortable position.
2. Close your eyes or soften your gaze.
3. Notice your natural breath without trying to change it.
4. If your mind wanders, gently bring attention back to the breath.
5. Continue for 5-10 minutes, or as long as feels comfortable.
6. Notice how you feel when you finish.

How It Works

Body scan meditation develops interoceptive awareness (the ability to sense and feel what's happening in your body). This may help you reconnect with bodily sensations and support emotional regulation.

How to Practice

1. Lie down or sit comfortably.
2. Close your eyes.
3. Bring attention to your feet. Notice sensations without judgment.
4. Slowly move attention up through your body: legs, abdomen, chest, arms, neck, head.
5. If you notice tension, simply notice it. Don't try to change it.
6. Take 10-15 minutes for a full scan.
7. Notice how relaxed or present you feel.

How It Works

Loving-kindness meditation cultivates compassion for yourself and others. This practice softens defensive patterns and builds a felt sense of connection and safety.

How to Practice

1. Sit comfortably and close your eyes.
2. Place your hand on your heart.
3. Begin with yourself: silently say 'May I be safe. May I be peaceful. May I be healthy. May I be happy.'
4. Then extend these wishes to a loved one: 'May you be safe. May you be peaceful.'
5. Expand to neutral people, then difficult people if ready.
6. End by extending kindness to all beings.
7. Notice any shifts in your emotional state. Practice for 5-15 minutes.

How It Works

Mindfulness is moment-to-moment awareness without judgment. This practice develops psychological flexibility and reduces reactivity to difficult thoughts and emotions.

How to Practice

1. Sit in a comfortable position.
2. Bring attention to whatever is present: sounds, sensations, thoughts, emotions.
3. Notice without trying to change anything.
4. When you notice you're judging or reacting, simply notice that too.
5. Gently return to open awareness.
6. Practice for 10-20 minutes.
7. Observe how this feels: more present? More calm? More spacious?

How It Works

Walking meditation brings mindfulness into movement. This practice is accessible, grounding, and integrates mind and body in a gentle way.

How to Practice

1. Find a quiet space where you can walk slowly.
2. Walk at a slower pace than normal.
3. Feel your feet contacting the ground with each step.
4. Notice the movement of your legs, arms, and body.
5. If your mind wanders, gently bring attention back to the sensation of walking.
6. Walk for 10-20 minutes.
7. Notice the calm that can come from synchronized movement and awareness.

• Start small: Even 3-5 minutes may help.
• Be consistent: Regular practice (daily or several times per week) may work better for many people than occasional longer sessions.
• Let go of expectations: There's no 'right way' to meditate. Restlessness, mind-wandering, and emotions are all normal.
• Notice the subtle shifts: You might not feel immediately different, but over time you may notice less reactivity, more clarity, or more ease.
• If meditation feels challenging: You're not broken. Some nervous systems need different practices. Consider body-based approaches, walking, or other tools on this site.
• Practice with self-compassion: You're learning a new skill. Be patient and kind with yourself.