April :: Week 1
Daily Sit :: April 2: Compassion: Ground, Breathe, Calm, Settle, Soothe
Ground... Breathe... Calm... Settle... Soothe
Daily Sit :: April 3: Beneficial Presence
ORIENT out of your own way of relating to the world and into a posture of a Beneficial Presence who is watching out for your wellbeing.
Daily Sit :: April 4: The Negativity Bias
NOTICE & NAME this habit of mind.
April :: Week 2
Daily Sit :: April 5: Practicing Equanimity
ORIENT towards equipoise in body and in heartmind.
Feel for balance, feel for centeredness.
Daily Sit :: April 6: Creating a Nest
Infuse ATTENTION with INTEREST & CARE
Daily Sit :: April 7: Creating a Holding Environment
Set up the conditions for a space that feels holding inside.
Empathetic attunement; how is the moment asking to be met.
Daily Sit :: April 8: Narrow and Soften the Focus
Keep it simple: minimize open awareness.
Daily Sit :: April 9: Befriending the Body
Let go of as much tension as is possible, many times during the day.
Shake it off. That is a compassionate act.
Daily Sit :: April 10: Doing What Uplifts the Body
Engage in delightful activities.
Daily Sit :: April 11: Sati: Remembering to Bring Mindfulness to Mind
Take an ordinary mundane task and do as you normally would,
then try doing it from a posture of mindful caring attention.
See the difference for yourself!
April :: Week 3
Daily Sit :: April 12: Self Compassion
Reflecting on your fundamental goodness.
Daily Sit :: April 13: Check In. How Are You, Right Now?
Meet yourself as you are. Check in. How are you right now?
Aim towards wellbeing. Adjust accordingly.
Daily Sit :: April 14: Permission to Savor
Lingering in wholesome mind states for 12 seconds
Daily Sit :: April 15: Let Go of the Story & Stress; Come Into the Present Moment
Notice the story. Take a breath. Let go of the story.
Come back into the body, into the present moment.
B-r- e- a-t- h- e, Let go of the stress. Come into the present moment.
Daily Sit :: April 16: Interest is the Mother of the Settled Mind
Practicing ‘as if’ the breath were compelling.
Daily Sit :: April 17: Be kind to the EYES!
Notice *reaching* out to SEE. Take a Breath. Settle back, settle down.
Soften the gaze. Receive seeing. Less effort, more ease.
The audio during this meditation is very faint between time mark 12:45 until time mark 24:39. It is recommended that you listen with headphones if possible.
After 24:39, the audio is normal.
Daily Sit :: April 18: Imbuing the Atmosphere of Practice with Friendliness
‘Hey Buddy’ or ‘Hey My Darlin’, how is it going today?
April :: Week 4
Daily Sit :: April 19: Uplifting the Heart with Gratitude and Appreciation
Notice the ordinary blessings--health of body, heart and mind,
the basic requisites for living; notice your own efforts to stay safe
and keep others safe; notice other's efforts to support our wellbeing.
Receive these blessings.
Daily Sit :: April 20: Inviting Wonder
We may not be able to be ‘a bride married to amazement, but let’s remember
the ordinary miracle of being here when returning to the breath.
Daily Sit :: April 21: Befriending the Breath
Get to know the breath. Check in. How does it FEEL right now?
Daily Sit :: April 22: Happy Earth Day!
Appreciate our precious planet.
Daily Sit :: April 23: Blow Life Into Your Wind Instrument
This is a wind instrument we have here. Blow life into it! Who else is going to?
Play with modulating the breath to bring body-heartmind into ease and harmony.
Daily Sit :: April 24: Tranquility Not Concentration
Calm leads to stability, not striving!
Stead and calm big emotions by narrowing or widening the aperture of attention.
Daily Sit :: April 25: Steadying and Calming Big Emotions
Narrow or widen the aperture of attention. What is needed?
Adjust the view to support calming and steadying.
April :: Week 5
Daily Sit :: April 26: Abandon the Unwholesome Kindly
Don’t invite unwholesome mind states to the party!!
Daily Sit :: April 27: Invite the Wholesome and Keep it Around.
Keep wholesome mind states around for 12 seconds to rewire the brain.
Savor the flavor!
Daily Sit :: April 28: Using Imagery to Lighten Up
Intentionally lighten and brighten the practice with imagery.
Daily Sit :: April 29: Notice Harsh Self-Talk
NOTICE it. NAME it; INTERRUPT it!
Then, SOOTHE the upset.
Daily Sit :: April 30: Search for Delight
Taste the strawberry in front of you.