Mindfulness Meditation with Dawn Mauricio

"Balance" and "ease" are words used interchangeably to mean equanimity, while equanimity itself can be defined as a steadiness of the heart and mind. In other words, it is the groundwork for freedom and compassion through wisdom. Like many parts of mindfulness practice, discomfort can't be bypassed to an equanimous state, however, practice helps to cultivate the conditions for equanimity to arise naturally. In this meditation, you'll be guided into cultivating a balanced heart and mind. • Guided by Dawn Mauricio • Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Apple Podcasts or share it with a friend or two wherever you get your podcasts • Support my work by joining my Patreon community and get additional resources regularly • Want to get in touch? Email hi@dawnmauricio.org • Follow this podcast and be the first to know when new meditations become available (most Wednesdays)

Anyone else feeling some overwhelm right about now? I'm finding myself in a new cycle of news addiction and the regular and constant exposure to it is certainly leaving me feeling anxious and overwhelmed. This meditation was originally created in one of my last cycles of overwhelm, and yet, it is serving me yet again. If you're feeling it, too, I hope this meditation can be of support. • Guided by Dawn Mauricio • Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Apple Podcasts or share it with a friend or two wherever you get your podcasts • Support my work by joining my Patreon community and get additional resources regularly • Want to get in touch? Email hi@dawnmauricio.org • Follow this podcast and be the first to know when new meditations become available (most Wednesdays)

A natural human reaction is to avoid that which is unpleasant, especially anything painful. Like so much of mindfulness practice, the most immediate way in which we can find any sort of freedom is by moving toward it. Beware, though, because jumping into feeling pain without first establishing a foundation could alter your relationship to what you're feeling but not for the better. This meditation invites you to gently lean into pain so that you can eventually establish a new relationship to it. • Guided by Dawn Mauricio • Music by Drew Bathory • This mediation is part of the meditation course “50 Meditations to Practice Awareness, Acceptance, and Peace” • Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Apple Podcasts or share it with a friend or two wherever you get your podcasts • Support my work by joining my Patreon community and get additional resources regularly • Want to get in touch? Email hi@dawnmauricio.org • Follow this podcast and be the first to know when new meditations become available

When sayings like “forgive and forget" are commonplace, being quick to forgive someone without ever really tending to your own hurt feelings, or letting someone back into your life despite your better judgment. For these reasons (and more), forgiveness can be a challenging and commonly misunderstood quality. Forgiveness doesn't condone the past, doesn't mean you need to stay connected to anyone who has caused you pain, nor is weak or naive. It takes time and is really about not leaving anyone out of your heart, including yourself, for any hurt that may have been caused. • Guided by Dawn Mauricio • Music by Drew Bathory • This mediation is part of the meditation course “50 Meditations to Practice Awareness, Acceptance, and Peace” • Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Apple Podcasts or share it with a friend or two wherever you get your podcasts • Support my work by joining my Patreon community and get additional resources regularly • Want to get in touch? Email hi@dawnmauricio.org • Follow this podcast and be the first to know when new meditations become available

Mindfulness is a simple yet powerful practice that can be integrated it into anything we do. So much so that even if you don't have the time or space to practice regularly, you can find countless opportunities throughout the day during which you can be mindful. In this practice, you'll be guided how to eat mindfully, which suddenly creates at least three opportunities daily to practice. For this meditation, it's best to have some food in front of you, whether it's a whole meal or a snack. • Guided by Dawn Mauricio • Music by Drew Bathory • This mediation is part of the meditation course “50 Meditations to Practice Awareness, Acceptance, and Peace” • Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Apple Podcasts or share it with a friend or two wherever you get your podcasts • Support my work by joining my Patreon community and get additional resources regularly • Want to get in touch? Email hi@dawnmauricio.org • Follow this podcast and be the first to know when new meditations become available

As humans, we have become really good at avoiding what we don't want to feel or experience, especially if it's painful or unpleasant, resulting in us (consciously or unconsciously) spending a lot of our time running away from perceived or future pain. What then happens is our past pains start to dictate our future. Although that might be true in many circumstances, we can learn how to cultivate a skillful relationship to pain and discomfort through self-compassion. • Guided by Dawn Mauricio • Music by Drew Bathory • This mediation is part of the meditation course “50 Meditations to Practice Awareness, Acceptance, and Peace” • Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Apple Podcasts or share it with a friend or two wherever you get your podcasts • Support my work by joining my Patreon community and get additional resources regularly • Want to get in touch? Email hi@dawnmauricio.org • Follow this podcast and be the first to know when new meditations become available

Some days, the thought of loving ourselves can feel impossible, while other days it can feel selfish, leading us to offer love to others instead of ourselves. But it's imperative that we start with ourselves, much like how we are told in an airplane to secure our own oxygen mask before helping others. This meditation, inspired by Susan Piver, is a remix of a traditional loving-kindness, or metta, meditation in which we practice sharing this quality with the different parts of ourselves. • Guided by Dawn Mauricio • Music by Drew Bathory • This mediation is part of the 50 meditation audio course “Awaken Presence” • Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Apple Podcasts or share it with a friend or two wherever you get your podcasts • Support my work by joining my Patreon community and get additional resources regularly • Want to get in touch? Email hi@dawnmauricio.org • Follow this podcast and be the first to know when new meditations become available

Maybe it's stress and anxiety, maybe it's prolonged periods of looking down at our devices. Regardless of the reason, many of us have tense neck and shoulders. With sustained and consistent practice, mindfulness can act as a preventative tool, cueing you to adjust your posture and to manage your stress better. If you add this to the simple movements in today's practice, you can also awaken these areas in a way that may not have been possible before. • Guided by Dawn Mauricio • Music by Drew Bathory • This mediation is part of the meditation course “50 Meditations to Practice Awareness, Acceptance, and Peace” • Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Apple Podcasts or share it with a friend or two wherever you get your podcasts • Support my work by joining my Patreon community and get additional resources regularly • Want to get in touch? Email hi@dawnmauricio.org • Follow this podcast and be the first to know when new meditations become available

As beings with eyes positioned to see forward and minds conditioned to think ahead, we often forget about the back of our body. As a result, once we start practicing mindfulness, we don't realize we often focus on the front of our body when we tune in to our breath or physical sensations. This mindfulness practice, which includes movement, aims to balance things out by enlivening this area that we so often ignore as well as to strengthen the muscles in our back. • Guided by Dawn Mauricio • Music by Drew Bathory • This mediation is part of the meditation course “50 Meditations to Practice Awareness, Acceptance, and Peace” • Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Apple Podcasts or share it with a friend or two wherever you get your podcasts • Support my work by joining my Patreon community and get additional resources regularly • Want to get in touch? Email hi@dawnmauricio.org • Follow this podcast and be the first to know when new meditations become available

Since we can't control our lives or our surroundings, the next best thing we can do is learn how to navigate whatever comes our way despite the discomfort. Luckily, mindfulness helps us do exactly that. In this 7-minute meditation (with ending bell), you'll be guided to turn toward what is unpleasant or challenging, as a way to simultaneously takes care of yourself while also broadening your comfort zone. • Guided by Dawn Mauricio • Music by Drew Bathory • This mediation is part of the meditation course “50 Meditations to Practice Awareness, Acceptance, and Peace” • Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Apple Podcasts or share it with a friend or two wherever you get your podcasts • Support my work by joining my Patreon community and get additional resources regularly • Want to get in touch? Email hi@dawnmauricio.org • Follow this podcast and be the first to know when new meditations become available

This 33-minute meditation with proceeding talk was part of the Morning Instructions given at the Spirit Rock Meditation Center retreat Journey Into Refuge. The meditation explores grounding in the body and eventually opening up to the sense doors. The talk touches on using our practice to transform our bodies into a refuge so that we can be home wherever we are.• Guided by Dawn Mauricio• Visit Spirit Rock Meditation Center• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Apple Podcasts or share it with a friend or two on Spotify• Support my work by joining my Patreon community and get additional resources regularly• Want to get in touch? Email hi@dawnmauricio.org• Follow this podcast and be the first to know when new meditations become available

Being mindful of the breath is often the first instruction given to beginners, yet it can be supportive no matter your level of experience. One of the reasons why the breath is a common meditation anchor is that it is always with us, wherever we go. This 5-minute meditation (with ending bell) was written with that in mind—no matter where you are, tuning in to the breath, even if for just one breath, can help shift your perspective in profound ways. • Guided by Dawn Mauricio • Music by Drew Bathory • This mediation is part of the meditation course “50 Meditations to Practice Awareness, Acceptance, and Peace” • Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Apple Podcasts or share it with a friend or two on Spotify • Support my work by joining my Patreon community and get additional resources regularly • Want to get in touch? Email hi@dawnmauricio.org • Follow this podcast and be the first to know when new meditations become available

Meditation can often be mistaken as a mental or “heady” practice, but really, it is an embodiment practice. Most mindfulness meditation techniques aim to bring the body and mind into the same place—right here, right now. As easy as it sounds, it can be challenging because we are so used to running from one thing to next, planning, strategizing, or worrying. This 5-minute meditation (with ending bell) was designed to help you live in and through the body. • Guided by Dawn Mauricio • Music by Drew Bathory • This mediation is part of the meditation course “50 Meditations to Practice Awareness, Acceptance, and Peace” • Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Apple Podcasts or share it with a friend or two on Spotify • Support my work by joining my Patreon community and get additional resources regularly • Want to get in touch? Email hi@dawnmauricio.org • Follow this podcast and be the first to know when new meditations become available

Often times, we may be aware of the breath in a generally broad sense, whether noticing a certain quality of the breath or a part of the body moving with the breath. Although that can be incredibly supportive, we sometimes miss the breath as a full body experience. This 15-minute meditation (with ending bell) guides you to sense both your breath and body, tuning into the energy getting sent to your entire body with each inhale, and how each exhale cleanses your entire body. • Guided by Dawn Mauricio • Music by Drew Bathory • This mediation is part of the meditation course “50 Meditations to Practice Awareness, Acceptance, and Peace” • This mediation is part of the 50 meditation audio course “Mindfulness Meditation for Beginners” • Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Apple Podcasts or share it with a friend or two on Spotify • Support my work by joining my Patreon community and get additional resources regularly • Want to get in touch? Email hi@dawnmauricio.org • Follow this podcast and be the first to know when new meditations become available

If you're unable to sleep at night and you reach for your phone, play this meditation instead of reacting to notifications or scrolling through social media, to better increase your chances of falling back asleep. The guidance in this meditation is 7 minutes long, while the soothing music of Drew Bathory tenderly carries you for another 25 minutes into relaxation. Don't worry, there's no ending bell to jar you awake once you've floated off into dreamland. • Guided by Dawn Mauricio • Music by Drew Bathory • This mediation is part of the meditation course “50 Meditations to Practice Awareness, Acceptance, and Peace” • Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Apple Podcasts or share it with a friend or two on Spotify • Support my work by joining my Patreon community and get additional resources regularly • Want to get in touch? Email hi@dawnmauricio.org • Follow this podcast and be the first to know when new meditations become available

Walking is something most of us get to do on a daily basis, whether we're walking to our car, from one place to another, or simply from our bedroom to the bathroom in the morning. During these times, however, we are often lost in planning the next thing we have to do, rehashing what just happened, fantasizing about something, or as mentioned in yesterday's session, jumping into the information stream. In this 10-minute meditation (with ending bell), you'll be guided through a formal practice of walking meditation. Afterwards, you will be prepared to try to integrate this knowledge during non-formal opportunities of walking. • Guided by Dawn Mauricio • Music by Drew Bathory • This mediation is part of the meditation course “Mindfulness for the Modern Meditator” • Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Apple Podcasts or share it with a friend or two on Spotify • Support my work by joining my Patreon community and get additional resources regularly • Want to get in touch? Email hi@dawnmauricio.org • Follow this podcast and be the first to know when new meditations become available

Anxiety has the power to lock us in a tunnel vision that, when unmonitored, starts a chain reaction of reactivity. In the moments where we might have a sliver of mindfulness whilst feeling anxious, we can try the countdown in this 5-minute meditation (with ending bell). It can help you get out of your head and into the moment, a sound antidote to the limiting effects of anxiety. Pro tip: If you're prone to anxiety, try this meditation in non-anxious moments so it's easily accessible when you are feeling anxious. • Guided by Dawn Mauricio • Music by Drew Bathory • This mediation is part of the meditation course “50 Meditations to Practice Awareness, Acceptance, and Peace” • Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Apple Podcasts or share it with a friend or two on Spotify • Support my work by joining my Patreon community and get additional resources regularly • Want to get in touch? Email hi@dawnmauricio.org • Follow this podcast and be the first to know when new meditations become available

Grief can be really hard, and yet, it's just trying to help us process loss, regardless of how unpleasant it may feel. This 10-minute meditation (with ending bell) will help you meet the waves of grief with tenderness so that it can move through you and create space for appreciation and, eventually, joy. • Guided by Dawn Mauricio • Music by Drew Bathory • This mediation is part of the meditation course “50 Meditations to Practice Awareness, Acceptance, and Peace” • Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Apple Podcasts or share it with a friend or two on Spotify • Support my work by joining my Patreon community and get additional resources regularly • Want to get in touch? Email hi@dawnmauricio.org • Follow this podcast and be the first to know when new meditations become available