Mindfulness Practices for Anytime

Here are resources to help you become more present and connect more deeply to your inner peace.

Use these tried-and-true mindfulness techniques at any time &

anywhere you find yourself to be.

Image by Aminul Islam
Image by v2osk

For You

Each Offering Is:

Uncomplicated and needs no mat or specific props.

Simple enough to memorize for future use.

Brief enough to include in your busy day.

Beneficial and impactful.

Completely free; no strings attached.


Mindfulness Meditation


Use this  5 to 10 minute meditation to cultivate curiosity and awareness skills for self-care. Try this meditation one time each day.

Image by Zac Durant

Make This Awareness Your Home Right Now

Wherever you are, put away whatever is distracting you...close your email accounts, turn off social media, quiet alerts and place your phone more than an arms distance away. Let's take a moment to de-clutter our digital space and our minds.       


To begin, take a deep breath in through your nostrils, and a long breath out through your mouth.

Welcome yourself to this moment, to the practice of doing one thing right here, right now. Notice what that’s like. 

Ask, "what am I feeling right now in my body?" And starting with your feet, scan your body slowly up to the crown of the head. Notice any sensations in your muscles and joints, notice your breath, your heart beating.


Let’s simply be here now together. Notice what this is like. Feel into your direct experience, whether you are sitting, standing, walking or lying down.


You might be feeling sensations in your body (warm, cold, numb, achy, dry), you might be hearing sounds in your environment or simply looking around your room and really seeing what you see.

Pause in this moment to simply Be... here now, together - for ten more breaths. 


OM peace peace peace


Releasing Meditation

Use this 10-20 minute reflection and meditation to cultivate deeper gratitude for opportunities for growth. It serves to heighten awareness to peacefully release hindrances and develop clarity to move forward on the journey of your life.

​Physically shedding layers is a painless process that we are not usually aware of.



Our system naturally clears off dead skin cells as the epidermis which has been forming below prepares to migrate upward. So even though our skin is a protective barrier, at some point, the outer layer of skin cells become damaged and no longer useful so they must be released to make way for a fresh layer.



How does the process of shedding and releasing show up on an energetic level?

How does growing up and expanding in thoughts, emotions and actions take place?

What are things to do to lessen growing pains and maintain equanimity as layers are released that are no longer an asset for radical transformation?

Breathe + Reveal + Release Meditation

For this meditation you may place yourself in a comfortable chair or lie down. Move around a bit to get more comfortable.

Take a few inhales and exhales through the nose, with full attention on the breath.


As you breathe slowly and fully, take refuge in the sensation of your breath and the sound of your breath. Consciously deep within your heart remember that change is a natural life experience as natural as the change of flow of the in-breath and the out-breath... and change touches everyone.


Repeat to yourself, "Change is always happening," as you witness the changes that naturally occur as you simply inhale and exhale.

Now allow your awareness to rest on a feeling of gratitude for the metamorphosis that continually takes place, grateful for this natural process which provides an opportunity to shed useless layers, old baggage, or negative energy.

Remain in the feeling of gratitude for a few breaths. You may wish to include a mantra as you breathe.

Breathing In: I feel grateful, Breathing Out: to be here now.   Breathe In: I feel grateful, Breathe Out: for clarity.

With deepest honesty, your open mind and open heart. Now start to notice a negative emotion or a biased belief that may be ready to be released in order to move more ease-fully forward on your journey. It may be anxiety that overtakes your peace, or a resentment, irrational fear, or loneliness. Notice with openhearted radical honesty.

Take a deep breath in through the nostrils ... pause... exhale fully, simultaneously feeling the ground beneath you. Repeat this breathing technique for 10 more rounds. If you lose track of counting or you become distracted, simply start over with no judgment.

Pause for a few more moments.

No need to control or count the breath. Allow the breath to be natural, allow yourself in this moment to simply BE without the need to "do" anything. 


OM peace peace peace


Loving Kindness Meditation

Use this fun challenge to set in motion the action of breathing as a powerful tool to receive and to send out loving kindness.

The 30-second Challenge For You

Experience what giving just half a minute of your time and attention to this loving kindness meditation can do for you.


This delightful Metta Meditation, a loving-kindness centered breath meditation has a profound effect on mind body spirit. Mindful breathing and loving energy calm the autonomic nervous system, which has the ability to deeply impact emotional and physical health and well-being.


Once you have watched my short video, try it for yourself!


Let me know how the 30-second Challenge was for you.


OM peace peace peace






We know change is happening in every moment.



We can feel the energy of it, it is palpable -- both micro and macro speaking, and on some level we may be so ready for change.


But when it comes right down to it, life changes can be scary and transitions, as much as we acknowledge them and wish for them, can bring about a feeling as if we are falling into an unknown abyss.

Most often change and transformation, even the positive changes or things you're looking forward to, can stir up feelings of discomfort. This discomfort and tension can then create conditions for becoming ill.

You may have first-hand experience with this. An example that happens frequently in the workplace: you have been planning a dream vacation and are beyond excited for it. But with trying to clear up all the loose ends at work before you leave in addition to getting packed and ready for your trip, your work environment has become more tense, and you've gotten completely stressed out. Then just before leaving for vacation or while away on your adventure, you become sick. And now you're having to manage your illness AND try to do all the things you've been looking forward to.


So this tells us that, though discomfort and uncertainty are part of the change deal, there are also key factors in how to not add on to the growing pains and stressors that will inevitably present themselves.

Key Elements


Address these essential foundations to positively impact you in traversing life's transitions and changes with strength, grace and courage. With the energy and support garnered from community in concert with your commitment to self-care, profound transformation is possible.

ALIGN yourself with a person who is supportive and tenderly holds your experiences of your journey. This may be the same person who holds you accountable!

CONNECT. Become part of a supportive group or community that is uplifting and encouraging.

ATTEND TO. Willingly carve out space and time for self-care. Taking an active role in our own health and well-being will not only help you assimilate the uncertainties of transformation, the practice of consciously caring for one's self sends a signal to your autonomic nervous system that you are safe. 

Establishing a robust support system, coupled with wise lifestyle choices such as intelligent nutrition, good sleep, and remembering to be grateful makes moving forward while maintaining vibrant health attainable.

TAKE THE STEP to ask for connection and support if you wish for it. We are on this journey together.

OM peace peace peace


May We Be Instruments


Give what you can. And know that every effort counts. xx

We support the people of Ukraine