Mindfulness Meditation with Dawn Mauricio

In this 10-minute practice, you’re invited to work in the spirit of ease—using whatever you’re already noticing as your anchor, rather than hardening or forcing yourself to be aware of something else. You’re encouraged to let go of how practice “should” be and instead meet what’s arising with curiosity and friendliness.

This meditation was guided during the Spirit Rock Living Dharma Program.

In this meditation, you’ll be guided to explore the breath as an anchor for attention—noticing where it lives in your body, its natural rhythm, the sensations that arise. If the breath happens to feel activating or inaccessible, you’re encouraged to find what works for you. Whether you settle into subtle awareness of the breath or simply rest, the practice emphasizes meeting yourself where you are.

This meditation was guided during ...

From choosing an anchor to relaxing your effort, this loose exploration of the four foundations of mindfulness sets the stage for your practice to become organic and remixed, moving between breath, sensation, sound, emotions, and thoughts. Over the course of the 30-minute practice, there may be enough settling for mindfulness itself become the anchor. Try it and see what’s possible for you.

This meditation was guided during my 4-mon...

Many meditators become attached to the idea that meditating must be done with the eyes closed, but how can we use sight - much like we've used sound in the past - as an anchor and a window into a budding self-awareness? Observing your body's responses and reactions to visual stimulus is a beautiful way to practice. Try it with me!

• Guided by Dawn Mauricio

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Whether it is peace, energy, love, kindness, understanding, or something else you are looking for, this meditation will help you find pieces of yourselves that already contain that which you are seeking. It's a practice in resourcing from within. Which isn't meant to eliminate the need for others, only to keep us feeling sturdy and in harmony with ourselves.

• Guided by Dawn Mauricio

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Sound is an amazing tool for observing our natural reactions and inclinations. Noticing how we physically receive certain sounds, what happens in the body when we can't seem to find a sound after the meditation we are listening to *told us to hear*! This meditation will use sound and the sense of hearing as a portal to observing the self. It will sort of replace the more frequently used anchors like breath, etc. Give it a liste...

Sometimes a simple check in is incredibly powerful. This meditation will guide you through a little self-diagnostics check, to notice what is present in you in a precise moment. Doubt? Agitation? Fatigue? Practice saying "I see you! It's all good!" before diving deeper. Removing judgement allows us to be honest with ourselves and those around us about what we're navigating in a given moment which can create space ...

One of the most common misconceptions I come across as a meditation teacher is the belief that you need to be able to empty your mind or stop it from wandering in order to meditate. The practice of meditation is a continual returning from wherever your mind wanders to. This meditation focuses on that very fundamental part of every practice: Returning. Over and over.

• Guided by Dawn Mauricio

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Some days we just feel a little bit wired and unsettled. This meditation is a simple yet effective tool for helping to settle the mind, the nerves, and the spirit. In the meditation, I use the visual of a snow globe all shaken up and slowly settling. Think of this as *that* but for your mind.

• Guided by Dawn Mauricio

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In a highly individualistic society that celebrates independence, it can feel hard sometimes to accept and embrace support. But the truth is, there is massive strength and freedom in allowing loved ones and our communities to support us. This meditation will tune into the ways your body and mind are resisting support as a practice in leaning into it.

• Guided by Dawn Mauricio

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The body naturally wants to move towards balance. We don't really need to *do* anything about it. The mind however, often seeks perfection. This meditation will invite you to notice the way this mental tendency towards fixing and adjusting manifests in the body. The more we practice this, the more easily we can respond when we notice it happening in our day to day lives, slowly healing our perfectionist minds.

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This meditation is part of my end of year rituals I do to honor the past year and to usher in the next year with connection, intention, and purpose. The meditation includes visualizing the year that is ending in reverse chronological order and letting any memories of whatever happened during the year arise naturally. Afterward, you can fill out the template available for download via the link below. The template prompts you to spec...

For those familiar with the practice of cultivating loving-kindness, you probably have done so through a recitation of phrases. Reciting phrases is just one doorway into this particular heart quality, and it doesn’t always work for everyone. In this practice, you’ll be guided to use images or a memory to inspire the sensations of loving-kindness to arise, and then to share it outward.

• Guided by Dawn Mauricio

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The acronym RAIN - recognize, allow, investigate, non-identification - was created by Michelle McDonald and popularized by Tara Brach. Often taught as a tool to deal with overwhelming emotions, this twist on a more traditional RAIN practice is guided so that it can be an essential technique you refer to regardless of what your current experience is.

• Guided by Dawn Mauricio

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Inspired by teacher Martine Bachelor, altruistic joy asks us to be joyful for others even if we may be not feel like it. In this meditation, you’ll be guided through a number of doorways into cultivating this heart quality.

• Guided by Dawn Mauricio

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How are you right now? How are you really right now? Is it possible to go beyond the label, or concept, or construct of sadness or joy or busy and drop into the body? How does whatever you’re feeling manifest right now? Sensations are information! This meditation follows the thread of your experience back to an immediate awareness of what is felt in a moment. Over and over again.

Tuning into the embodied experience of a phenomena–a sound, a thought, a sensation–can give us important insight into how we are feeling at any given moment. This meditation will invite kindness in as we practice returning over and over again to the most present sensations in our body.

In a society obsessed with productivity and "doing" it can be really challenging to honor moments of stillness, even though these moments often hold vital wisdom for our well-being. This meditation is simple, yet can be challenging since. You'll be guided to put down the doing–seeking out the next instruction or thinking about the next thing to "do– and to direct your attention in a way that is mindful of whatever is attracting you...