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
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This meditation invites you to simplicity;
"Stay low to the ground. Stay close to the earth. Don't go away from your heart. It's the simple things that tell the reason we are here. It's the simple things that make us whole."
Spiritual life begins where we are most ordinary: breathing, sensing, and resting in the embrace of Earth.
You are never, ever alone. Mama Earth. Pri...
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When everything feels as if it is crumbling, what can we lean on? What can hold us?
In this meditation you are invited to embody three aspects of life that can become your refuge in uncertain time: the earth—our ground, always there; the breath—our constant exchange with all life; and the field of love we create for ourselves.
Mother, daughter, and Great Spirit. The Holy Trinity of love.
We are t...
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We cannot imagine anything that does not exist.
What if imagination isn’t “making things up,” but remembering a reality that already exists—just beyond what the eyes can see? In this practice, we bathe the body in living light, and discover that healing can be both subtle and unmistakably real.
If parts of this feel “too mystical,” I invite you to test it like a scientist of the heart. Do the pr...
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What if the doorway to happiness isn’t a big breakthrough—but the air touching your nostrils, the soft beat of your heart, or a stranger asking for help opening a bottle?
Today’s meditation invites you to practice the holy art of noticing… and smiling.
Dear friend I guided this session as a remembrance for all of us who keep waiting for life to “start” when things finally improve. The wow momen...
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What if you are not the one breathing? What if breath is breathing you—bringing the world in, and returning you to the world again and again? In this meditation you are invited to a special invitation to sit at the threshold – not in, not out – but in the doorway, and send the I out to the world and receive it back.
Here is the strange invitation of this practice:
Let the “I” come in with the i...
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In this powerful teaching, we explore a truth that will change everything: connection is work.
The Hebrew word for "to connect" literally means taking two ropes and binding them together—it's an action, an effort, not something that just happens passively.
Many of us carry a deep wound: the baby inside who never received connection still waits for someone outside to make the effor...
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Healing lungs through attention
What if healing begins not with effort, but with loving attention?
In this meditation, we explore the lungs as a living temple of breath—touched from within by the priestess of life itself.
This meditation explores the lungs as a living field of healing through the feminine quality of loving attention. Unlike concentration alone, attention is caring presence—“...
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Earth Support
This teaching begins with feeling the earth's support beneath you—not as concept but as lived reality—which shifts consciousness from the dream state of "I'm unsupported and alone" to the truth that the earth (the Divine Mother) supports everything: your weight, breath, food, water, all of life. When you're conscious of this support, your unconscious is fr...
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The Raft in the Storm - Earth, Breath, and Mothering Yourself
When life feels stormy, you have a “raft” you can return to at any moment: the felt support of the earth beneath you and the breath moving through you. These two allies calm the nervous system and bring you back to the present. The practice is to feel your weight, choose one place to sense the breath, and keep returning when the mind...
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The Wise Observer
Learning to watch the waves of thought—without drowning in the story
What if meditation isn’t about emptying the mind—but about discovering the one who can watch it? Today we practice becoming the Wise Observer: sensing the body, noticing thoughts as waves, and learning the freedom of not being ruled by our narrative.
THE FOUNDATION:
We don't develop a mind with nothing in i...
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Awakening the Intimate Lover Within - Body Scan
Mind into matter, awareness into life—turning on your light in the darkness
What if the “light” you keep searching for is not outside you—but a spark you can switch on in a single breath? This week’s body scan is an invitation to return to the most intimate relationship you will ever have: your own living presence. When the world feels upside ...
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When the Battle Rages Within
This peace meditation offers a profound way to work with inner conflict by recognizing that battles within create casualties in the body—tension, pain, discomfort, agitation that call for our attention.
The Practice begins with awareness of both outer and inner environment, noticing where you are and what's happening without needing to label it. We enter the rea...
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Touch Consciousness and One-Pointed Meditation
This practice introduces touch-consciousness meditation focused at the tip of the nose—a traditional Buddhist one-pointedness training offered with the Divine Feminine approach of warm, loving attention.
Start with obvious touch: body on seat, feet on floor, hands on your lap and progress to subtler touches: lips touching, eyelids on eyes, hair on s...
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Pause and a gateway to stillness
This reflection explores the sacred stillness found in the pause at the end of each exhale. That tiny moment of nothingness is not empty—it is alive, fertile, and full of possibility. By resting in this pause, we reconnect with safety, presence, and the deep rhythm of life itself. In a world full of movement and noise, this still point becomes a home we can alwa...
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The Wise Observer
Learning to watch the waves of thought—without drowning in the story
What if meditation isn’t about emptying the mind—but about discovering the one who can watch it? Today we practice becoming the Wise Observer: sensing the body, noticing thoughts as waves, and learning the freedom of not being ruled by our narrative.
THE FOUNDATION:
We don't develop a mind with nothing in i...
Send me a note, love to hear from you.
This meditation invites us to discover the "hidden light"—the enlightened awareness that already exists within each of us. Drawing from Buddhist wisdom about the Three Jewels (Buddha, Dharma, Sangha), the teaching guides practitioners to take refuge in three interconnected sources: our own awakened nature, the path of wisdom, and the supportive community of seekers. Perfectly timed w...
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This meditation explores gratitude not merely as an emotion, but as an energetic field that surrounds and protects the heart—a living membrane that allows the heart's deeper essence to open and radiate outward.
Key teachings:
- Gratitude is a doorway. It is one of the final layers protecting the divine spark hidden within us—the pure, unconditional, golden light at the center of our being...
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Peace is not somewhere “out there.” It’s here in the simple, exquisite act of breathing.
Inner peace arises in the simple act of mindful breathing. By noticing each inhale and exhale, sensing it in the body, and gently returning awareness when the mind wanders, we touch the aliveness within us. This practice offers a quiet pause, a softening of inner conflict, and a direct experience of life’s ...
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This reflection offers a gentle meditation on meeting difficult emotions with loving awareness rather than resistance or fixing. guided from a place of personal and collective pain, it invites us to sit—especially when we are not well—and to discover the inner resource that can hold grief, anger, overwhelm, and tenderness alike. Through simple presence with the body, breath, and environment, w...
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The Mirror Mind
Take a breath. Let’s look into the quiet mirror of awareness together.
Mindfulness is not a task or a state to achieve — it’s a way of seeing,
a clear mirror through which life is quietly known.
Mindfulness is like a mirror.
Not something to polish for perfection,
but something that simply reflects what is.
Thoughts arise, emotions pass, sensations move —
and aware...
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