Embodied Mindfulness Meditation for Somatic and Emotional healing.
Podcast Intro – Heart Attending Welcome. This is a space to slow down, to arrive, and to listen — not only with the mind, but with the heart and the body. I’m Dina A. Kushnir. My work offers a feminine, embodied approach to somatic meditation and spiritual awakening — one that begins not with effort or striving, but with tenderness, presence, and loving attention. At the center of my guidance is a practice I call Heart Attending: an invitation to awaken the heart to awareness, to meet yourself with kindness, and to allow loving attention to become the ground of healing and awakening. In a world that often pulls us out of ourselves — into speed, fragmentation, and self-judgment — this practice invites a return. A return to the body as an ally. A return to the breath as a home. A return to the quiet wisdom already living within you. Through Heart Attending, the body, breath, sensations, emotions, feelings, and perceptions become doorways — not obstacles — to presence and peace. As we cultivate gentle awareness and compassion toward ourselves, somatic and emotional healing unfold naturally, forming the foundation for all spiritual growth. The roots of my work are in Buddhist Vipassana meditation, with a deep emphasis on embodied awareness and the direct experience of body sensations. For over three decades, I have guided meditation groups, retreats, and classes, integrating this lineage with somatic, body–mind, and emotional healing modalities from both Eastern and Western traditions. In this podcast, you are invited to rest, to feel, and to remember what it is like to be at home in yourself. There is nothing you need to fix, achieve, or become. Just bring your presence. And let the heart attend.
Episodes
Living and dying with each breath
In this meditation I invite you to explore a profound truth about aging, death, and what it means to truly live.
- Each breath is a complete cycle of life and death—learning to be present with the emptiness after the exhale teaches us to release our grip on life while paradoxically living more fully
- Slowing down is not giving up—it's a deeper form of caring that allows us to be present with wha...
Presence vs. Present Moment
In this mindfulness of breath meditation, I invite to explore the direct experience of the Present Moment and explore the feeling of Presence as energetic all seeing feeling phnomena
Present Moment vs. Presence
· Present moment: Direct sensory experience (feeling breath, body sensations)
· Presence: Spacious awareness that contains experience; consciousness itself
· Presence is connected to ...
Peace #7: Entering the Heart - A Kabbalistic Journey to Peace
The Hebrew letter Lamed, a symbol of the heart (Lev), learning, and divine connection, through the lens of Jewish mysticism. It highlights the three aspects of the heart:
- Self-Care – The heart nourishes itself first to sustain others.
- Relationship – The heart and lungs work together, symbolizing family and community.
- Service – The heart serves the entire body, reflecting...
Peace #6– “Lamed” and the Heart of Peace
This blog explores the second letter of the Hebrew word Shalom—Lamed (ל)—through the lens of Kabbalah. Lamed symbolizes learning, divine wisdom, and the union of mind and heart. In Jewish mysticism, the mind (divine masculine) emanates wisdom, while the heart (divine feminine) receives and shares it.
The Hebrew word Lev (heart) is seen as the vessel of divine inspiration, turning breath into p...
peace #5: The Divine Feminine Peace
The Letter Shin: Gateway to Divine Reset
We began our exploration with the letter Shin—the "Sh" sound that opens the Hebrew word for peace, Shalom.
This same letter begins the words for silence (Sheket),
Listening (Shema),
Sabbath (Shabbat) the peaceful day of rest and reset
(Shechiah) Divine Feminine, the receptive vessel, a portal sound for reset consciousness moving from activity into rec...
Peace #4: Silence and Listening
If we long for peace in the world, the words of Gandhi remind us to: “Be the change you wish to see in the world.” Peace begins within. When we cultivate it in our own body and mind, we ripple it outward into our relationships, our communities, and ultimately the world.
For me, this exploration often returns to the roots of my own tradition—Kabbalah, the Jewish mystical path. There, the word for peace ...
Peace #3: The Sacred word SHALOM
The sacred teaching of the word “Shalom” peace in ancient Hebrew
This meditation reveals the profound teaching hidden within the Hebrew word "shalom"—peace as four sacred forces: silence, learning, grounding, and water consciousness. Our bodies are essentially sacred vessels of primordial water (97% water molecules) that hold memory and consciousness from the beginning of creation.
Key Practi...
Simple sitting with awareness of breath as a pathway to inner peace and renewal.
Recollect and Ground: Each breath awareness is an opportunity to recollect and gather the scattered thoughts and return to breath. Use the "Ah" sound that activates the relaxation response of parasympathetic nervous system.
Discover a "fountain" within, an inexhaustible source of nourishment and strength through awareness of breath,...
You are a vessel of peace
We become the vessel of peace through the practice of allowing everything as it is—no division, no separation, just radical acceptance. When the "missiles of thoughts" quiet down and the "screams of battle within our heads" settle, what remains is a simple, often unnamed peace that lives in our breath, breathing itself, touching our nostrils, touching one another through the air. By bec...
Radical Acceptance - Finding Your Center in an Unstable World
This meditation guides us to find stability during turbulent times through "unstable stability"—the recognition that true balance comes from fluid responsiveness rather than rigid control, like how our bodies constantly make micro-adjustments while standing.
The core practice is radical acceptance: completely welcoming whatever thoughts, emotions, or sensations ...
Sitting at the river’s edge
This practice reminds us that beneath the ever-changing weather of our inner and outer worlds lies our precious, divine presence—the eternal awareness that sits peacefully by the river of life, blessing everything that flows.
This gentle meditation teaching offers a metaphor for spiritual practice: we are pure awareness sitting by the riverbank of our life's experiences. We learn to position ourselve...
Finding the Infinite in the Pause between Inbreath and Outbreath
From the Radiance Sutra: "In any quiet moment when you are breathing, the breath may flow out and pause of itself… Here, in the pause, experience opens into exquisite vastness, with no beginning and no end."
This guided meditation focusing on finding stillness and presence in the pauses between breaths.
The pause is a doorway to infinite possibility—a sanctua...
Pause between the breath
From the Radiance Sutras comes this beautiful guidance:
"In any quiet moment, when you are breathing, the breath may flow out and pause of itself. Or flow in and pause of itself. Here, experience opens into exquisite vastness with no beginning and no end. Dive into it. Drink deeply and emerge renewed."
Simple Practice Steps
- Ground through touch - Feel your body's contact points
- Focus on breath...
Walking with exploration of sense perceptions
In this recording, we will explore the senses and their consciousness: seeing, hearing, touch, and smell. Each "walking" in this practice will focus on one sense at a time. You can walk for 5-10 minutes, then rest and let your mind wander before returning for another brief session. The key to this meditation is experimentation and exploration.
These walking explorations can be d...
Welcome to this series of walking and mindful movement meditations. These practices are an integral part of sitting meditation, especially in formal training, and are designed to help deepen your awareness of your body and environment through movement.
In this series, I will guide you through different forms of walking meditation that incorporate standing, walking, and mindful movement. For some of you, these practices will feel li...
Welcome to this series of walking and mindful movement meditations. These practices are an integral part of sitting meditation, especially in formal training, and are designed to help deepen your awareness of your body and environment through movement.
In this series, I will guide you through different forms of walking meditation that incorporate standing, walking, and mindful movement. For some of you, these practices will feel li...
Embodied Mindfulness Meditation
with Dina Asher Kusnir
An Invitation to Heart-Centered Perception
In a world that often prioritizes head over heart, this practice offers a gentle but powerful rebalancing. By recognizing the heart as the root of perception, we invite a more integrated, embodied way of experiencing life.
When listening to the heart there are three levels of knowing that become one flow.
1. listening to the pulsation of th...
Embodied Mindfulness Meditation
with Dina Asher Kusnir
An Invitation to Heart-Centered Perception
In a world that often prioritizes head over heart, this practice offers a gentle but powerful rebalancing. By recognizing the heart as the root of perception, we invite a more integrated, embodied way of experiencing life.
When listening to the heart there are three levels of knowing that become one flow.
1. listening to the pulsation of th...
Module 5: Heart Listening - The Flower of the sense of Taste: Three Levels, One Flow
Embodied Mindfulness Meditation
with Dina Asher Kusnir
An Invitation to Heart-Centered Perception
In a world that often prioritizes head over heart, this meditation practice offers a gentle yet powerful rebalancing. By recognizing the heart as the root of perception, we welcome a more integrated and embodied approach to experiencing life. This journey ...
Module 5: Heart Listening - The Flower of the olfactory sense (smell); Three Levels, One Flow
Embodied Mindfulness Meditation
with Dina Asher Kusnir
An Invitation to Heart-Centered Perception
In this episode, we explore the deep connection between heart listening and spiritual awakening, focusing on how the olfactory sense opens us to inner peace. By recognizing the heart as the root of perception, we invite a more integrated, embodied...
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