Mindful Minute

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Steady your breathing to the rhythm of the pine cone as you watch it gently opening and closing its scales. Allow any distractions or concerns to gently fade away, leaving you fully grounded and present in this moment.

Pine Cone

By learning how to breathe from the diaphragm, you reap the benefits of lowering your blood pressure and stress levels.

Calming

Harmonize your breath with the bloom of the elegant, purple iris. With every inhale, embrace the sensation of blossoming, symbolizing the intake of positivity and rejuvenation. 

Iris Bloom

Inhale and exhale deeply as the hibiscus flower gracefully opens and closes its petals. Let any lingering worries or thoughts simply drift away, leaving you fully present in this moment.

Hibiscus Flower

Match your inhalation to the gentle opening of the flower's delicate petals gracefully unfurling and exhale to let go of any worries and stress.

Cactus Blossom

Boost your ability to maintain focus through this deep rhythmic breathing exercise.

Focus

Invite deep relaxation and sleep with this mindful breathing meditation.

Deep Relax

Take 5 is a simple, five-finger breathing exercise that you can utilize throughout the day to help you relax and reground yourself. 

Take 5

Foster an awareness of mind and body as you breathe deeply and witness the formation of ice crystallization.

Ice Crystals

Apply this technique to interrupt stress and restore calm during your day.

De-Stress

Breathing Exercises

A fun, simple mindfulness practice you can use while driving.

"Stoplight Meditation" Technique

A 5-part sequence to use in any meditation.

GRAIN Meditation Technique

A powerful non-violent communication strategy to use in relationships.

4-Part Communication Tip

A research-based breathing technique to reduce stress and improve sleep.

4-7-8 Breath

A mindfulness and emotional regulation technique to reduce stress and develop clarity.

"Mental Labeling" Technique

A positive psychology technique to combat the negativity bias.

"Hunt the Good" Technique

HALT Self-Care Strategy

A simple, 4-part breathing technique to calm yourself down.

Box Breathing

A simple breahting practice cultivate more peace and send it to others.

Breathing Peace

A technique to not be enslaved to your phone.

"Stop, Drop, & Be" Phone Technique

Tips & Techniques

Slow down and experience the beauty and solitude of the coastline in Polihua, Lanai, Hawaii.

Polihua Beach 

Be transported to the river cascade and be soothed by the sound of the gentle flowing stream. 

River Cascade

Unwind and relax with the soft clouds as they roll over the Italian Dolomite Mountains. Blended with a handful of mindfulness-based techniques designed to help you unwind and return to the present moment.

Dolomite Alps

Find calm as you fly over a flowing river through the autumn colored Black Hills National Forest, USA.

Black Hills Forest 

Fall asleep as the galaxy drifts over Mt Taranaki in New Zealand North Island. Blended with a handful of mindfulness-based techniques designed to get you ready for a good night’s sleep.

Starry Nights

Scenic Meditations

Quiet your inner critic and invite a mindset of kindness towards yourself in the space of just 3 short breaths.

Exercise Self-Compassion in 3 Breaths

Ease your pain and struggle in just 3 steps: "Stop, Open, Smile".

SOS When in Pain

This daily practice turns your attention to all that you feel grateful for in this moment, and brings forth the quality of gratitude.

Daily Gratitude

This short practice is to help you let go of tensing against your back pain and to bring about greater ease. 

Relieving Back Pain

In this practice, we discover the power of the slogan, "When in doubt, breathe out", to release tension when in pain.

Tension Release Practice

Re-centre in three quick steps: Arrive in the moment; Be aware of your body; Expand your awareness.

Three-Step Breathing Space

Drop into your body and breath, and imagine being bathed in ease and calm.

Soothing Breath

Yield into gravity and release tension around the breath in this short practice.

Yield Into Gravity

Pause and gain clarity on immediate priorities through an ultra short refelection exercise 

Clarify Priorities in 3 Breaths

With this practice, we use touch, breath, and visioning to create safety and rebalance ourselves. 

A Moment of Self-Compassion

Mini Meditations

Listen to the rhythmic raindrops falling against the rooftop.

Rain On a Tin Roof

Gentle rain falling for relaxation and sleep.

Rain on Leaves

Relax and immerse yourself with nature sounds. 

Rainforest Sounds

Rainstorm sounds for relaxing, focus or deep sleep.

Heavy Rain

Meditate to the distant sounds of a thunderstorm.

Distant Thunderstorm

Bring your mind to a place of calm with the sounds of the forest night.

Forest Night

Fall asleep to the gentle sounds of a warm summer night in the country.

Summer Night

Pink noise is a milder version of white noise and is known for is likeness to the gentle sounds of nature. Use it to help with sustained concentration or to aid long, restful sleep. 

Pink Noise

Let peace and tranquility calm the mental noises in your mind with this waterfall track.

Soothing Waterfall

Enjoy relaxing or falling asleep with the sounds of the beach.

Calming Ocean Waves 

Sounds

Gratitude Practices

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Mindful Tips

Mindful Breathing

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Quick & easy mindfulness exercises you can do with your eyes open throughout the day.