Mindfulness and Breathwork with Gilad Shavit

Tree of Life Body Scan | Guided Breathwork & Mindful Journey In this session, we explore the Tree of Life as a body scan practice — connecting breath, awareness, and the flow of energy through the body. Each pillar of the Tree (right, left, and center) reflects balance, vitality, and inner harmony.✨ This practice helps you:Ground your body and calm your mindRestore balance between strength, compassion, and presenceAwaken deeper awareness of your inner “Tree of Life”Perfect for anyone looking to deepen mindfulness, reduce stress, and explore a new dimension of embodied meditation.🙏 If you enjoyed this practice, please Like, Share, and Subscribe to support more sessions like this!📲 Join our WhatsApp community to connect, share experiences, and get updates on live sessions: https://chat.whatsapp.com/KIhKkHPHIJlB1gKpm96Wgg?mode=ems_copy_t

Grounding Meditation for 11 people just before starting the Process workshop, recorded in Breathers Wellness center

Take 20 minutes to pause, breathe, and reconnect with compassion—within yourself and beyond.In this Mindful Munch session, we explore the quality of persistence within compassion—how to stay open, present, and kind… even when it’s not easy.You’ll be guided through:✨ A gentle introduction to awareness and choice✨ Understanding how the habitual mind works✨ A grounding breathwork & mindfulness meditation✨ Practicing compassion as a steady, ongoing path (like a marathon, not a sprint)This session is part of a deeper 49-day journey into refining inner qualities and cultivating compassion in daily life.If you feel called to go deeper, you’re warmly invited to join the course—and receive the materials to catch up, including guided meditations, reflections, and breathwork practices to be practiced any time👉 Join the community & get updates here:https://chat.whatsapp.com/KIhKkHPHIJlB1gKpm96WggEven a few minutes a day of practice can create real, lasting change.Come back to this anytime you need to reset, soften, and reconnect.If this practice touched you, please take a moment to like, subscribe, and leave a comment—it really helps this work reach more people.And feel free to share this with someone who you feel could benefit from a moment of compassion and pause.With love,Gilad 🌱

In just 30 minutes, learn how to meet your impulses without being ruled by them.Mindful Munch – Gevurah (Boundaries & Inner Strength) ✨"Who is the strong one (the hero)?The one who conquers their inner impulse"- Pirke Avot 4:1In this 30-minute Mindful Munch session, we explore *Gevurah*—the quality of boundaries, clarity, and inner discipline from the Tree of Life.Through guided breathwork and simple embodied practices, we learn how to:• Feel our internal limits and space• Stay with discomfort without shutting down• Pause before reacting• Create healthy, grounded boundaries🧘‍♂️ This session includes:• Gentle body awareness• HRV-style breathing with light breath retentions• Reflective questions for inner inquiryNo prior experience needed—just come as you are.📍 Join our weekly live sessions (in person + online):Mondays | 12:30–13:00💬 Join the Mindful Munch WhatsApp community to get links [https://chat.whatsapp.com/KIhKkHPHIJlB1gKpm96Wgg]7 week course of breathwork and mindfulness - refining our inner qualities. https://events.humanitix.com/from-constriction-to-revelation#Mindfulness #Breathwork #Gevurah #Kabbalah #Boundaries #InnerWork #NervousSystem #Meditation #treeoflife #giladshavit

When Compassion Feels HardA gentle pause in your day to reconnect through breath, awareness, and presence.This session is inspired by the Omer — a 7-week journey in the Jewish calendar between Passover and Shavuot — where each week explores a different inner quality (middot), such as kindness, strength, and compassion.In this practice, we explore compassion within compassion — not only meeting our experience with kindness, but also including the parts of us that struggle, resist, or feel distant.Through simple HRV-based breathing and gentle guidance, you’re invited into a more spacious and grounded presence… where nothing is left outside.No experience needed. Just come as you are.🌱 A deeper 7-week journey exploring the Omer and the inner qualities of the heart begins soon.You’re welcome to join live or online and continue this path in a supportive group space:https://www.the-breathers.com/jewishmindfulness💛 Stay connected:https://chat.whatsapp.com/KIhKkHPHIJlB1gKpm96Wgg

3000 Year Old Breath, meets modern science. Can an ancient line written thousands of years ago describe something that modern science is only now measuring?In this Mindful Munch session we explore a beautiful connection between ancient wisdom and modern physiology through the line:“Create in me a pure heart, and renew a true spirit within me.”**I’ll soon be offering a 7-week course exploring more of this ancient wisdom and its connection to modern science — especially around personal growth, emotional balance, and spiritual wellbeing.If this resonates with you and you’d like to explore it more deeply, you can find more details here:[https://www.the-breathers.com/jewishmindfulness](https://www.the-breathers.com/jewishmindfulness)** Studies of Heart Rate Variability (HRV) show that when we breathe slowly and smoothly, the heart begins to move in a more coherent rhythm. When the breath flows gently into the belly, like waves rising and falling, the nervous system can settle and a natural sense of calm and clarity can emerge.In this practice session we explore:• Abdominal breathing and HRV• Smooth wave-like breathing and nervous system regulation• The meaning of “pure heart” and “true spirit” through an embodied lens• How ancient texts sometimes point to deep human experiences that science is now beginning to understand.The Book of Psalms was written roughly 2,500–3,000 years ago, yet its language still speaks powerfully to the inner human experience today.This is a gentle 30-minute pause in the middle of the day to reconnect with breath, body, and awareness.🌿 Join our Mindful Munch community:[https://chat.whatsapp.com/KIhKkHPHIJlB1gKpm96Wgg]With love, Gilad

In this Mindful Munch session we explore a simple mindfulness practice: gathering our attention.Throughout the day our attention often becomes scattered between tasks, thoughts, and worries. When attention is dispersed, the nervous system can become slightly dysregulated and the mind feels busy or overwhelmed.In this short guided session we practice bringing attention back into the body through breath and awareness. When attention gathers, many people notice more clarity, calm, and presence.This episode includes:• A short teaching on attention and nervous system regulation• A brief somatic grounding exercise• A guided mindfulness meditationMindful Munch is a weekly 30-minute pause in the middle of the day to reconnect with the body, regulate the nervous system, and cultivate presence.Join the Mindful Munch WhatsApp group for upcoming sessions:https://chat.whatsapp.com/KIhKkHPHIJlB1gKpm96Wgg

Life can move quickly.Messages, tasks, decisions, responsibilities — often with urgency. We move with it, sometimes without noticing what it’s doing to our body.The shoulders tighten.The jaw clenches.The breath becomes short and shallow.In today’s Mindful Munch, we’ll practice something simple but powerful: a conscious pause.We’ll slow the breath, soften unnecessary tension, and allow the nervous system to reset — even for a few minutes.This small act is not small at all.It registers in awareness.It reminds the body it does not need to stay in urgency.No fixing.No analyzing.Just returning to steady, grounded presence.A small pause can shift the tone of the whole week.Suitable for everyone. No prior experience needed-Come as you are.Join the Mindful Munch CommunityWeekly live practices, mindfulness & breathworkJoin our free WhatsApp group:https://chat.whatsapp.com/KIhKkHPHIJlB1gKpm96WggPlease support This Work If this resonates with you:• Like• Subscribe• Share, it helps this work reach people who are looking for grounding, presence, and care.

Mindful Munch | The Turning — V’nahafoch HuThe Book of Esther is a short yet powerful story — one of hidden identity, political upheaval, fear, courage, and sudden reversal.“V’nahafoch hu” — it was turned- flipped.What seemed certain collapses.What felt dangerous shifts.The story changes direction.But Megillat Esther speaks on more than one level.It reflects the outer world — where power and circumstances can change suddenly.It reflects the social world — the different personalities and motives we encounter in others.And it reflects the inner world — the parts within us that react, hide, strive, or wait with quiet strength.In this session, we focus on one central theme: reversal.Emotional states can feel permanent.Anxiety can feel fixed.Heaviness can feel final.Yet the breath tells a different story.Each inhale rises.Each exhale falls.Movement is built in.Turning is already happening — even before we can see it.Through gentle breath awareness and reflection, we explore impermanence and the possibility of inner shift.No prior experience is needed.You are warmly welcome.To join live Mindful Munch sessions and stay connected with upcoming practices, you can join https://chat.whatsapp.com/KIhKkHPHIJlB1gKpm96WggSearch Breathers1080 in youtube for more guided sessions and reflections.Thank you for listening and for taking this moment to pause.

Hello dear one.This is a 30-minute breathing meditation session — a gentle and grounding way to begin the week.The session include:A short opening reflectionSimple grounding practiceGuided breathing meditationA few quiet minutes for integrationThis is a space to pause, settle the nervous system, and reconnect with yourself before the week unfolds.No prior experience is needed.You are warmly welcome, just as you are.Join the Mindful Munch communityFor weekly live sessions, mindfulness practices, and updates, join the WhatsApp group:https://chat.whatsapp.com/KIhKkHPHIJlB1gKpm96WggYou can also find more guided meditations and reflections here on the channel.If this practice supports you, feel free to like and subscribe — it helps this work reach others who may need a gentle pause.Looking forward to practicing together.

A short, gentle Peace Meditation to support inner calm, emotional regulation, and nervous system settling.This guided practice uses the natural rhythm of the breath, working with Sha-L-Om —inhaling Sha,exhaling L-Om —as a simple and grounding way to reconnect with inner peace and allow it to flow outward.Suitable for beginners and experienced meditators alike.A nourishing pause you can return to anytime.🌿 To join live Mindful Munch sessions and stay connected, you’re warmly invited to our WhatsApp group:https://chat.whatsapp.com/KIhKkHPHIJlB1gKpm96Wgg

In this Mindful Munch session, we explore how the breath reflects our inner state — and how working gently with the exhale can support relaxation and nervous system regulation.When we’re stressed, the breath often becomes short and shallow.When we’re more at ease, it naturally deepens and smooths, especially on the exhale.This relationship works both ways.How we breathe also shapes how we feel.In this practice, we begin by noticing the breath as it is, and then gently explore lengthening the exhalation — a simple, effective way to calm the body and support a sense of ease.There’s nothing to force and nothing to achieve.Just an invitation to let go, a little at a time.This session is suitable for everyone and can be returned to whenever you need a moment of grounding.If you’d like to join live Mindful Munch sessions or stay connected with the community, you can find links and updates on my YouTube channel.Search Gilad Shavit on YouTube for full sessions and live practice invites.Thank you for listening and for taking this moment of care.

In this Mindful Munch session, we slow things down with a gentle body scan inspired by Mesilat Yesharim.This practice is not about fixing, improving, or striving.It’s about softening the body, settling the nervous system, and creating space for ease, care, and love.When the body relaxes, the heart naturally follows.Through a short teaching and a guided body scan, we explore how presence, gentleness, and embodied awareness can support wellbeing — especially during busy or demanding days.No prior experience is needed.In this session:Short teaching from Jewish wisdom, offered in an inclusive wayGentle body scan for relaxationNervous system settlingExploring “spotlight” and “flood” attention through non-judgmental loving awarenessStay connectedIf you’d like to join live Mindful Munch sessions, weekly practices, and community offerings, you’re welcome to join the free WhatsApp group:https://chat.whatsapp.com/KIhKkHPHIJlB1gKpm96WggFor more videos sessions, reflections, and additional teachings, find the Breathers channel on YouTube by searching Gilad Shavit/ BreathersThank you for listening and for taking this moment of care for yourself.

Watch more videos and guided practices on YouTube: Gilad ShavitJoin our live Mindful Munch sessions and community on WhatsApp: Join HereMindful Munch | Breath, Presence & the Name Y-H-V-HIn this session of Mindful Munch, we explore the connection between breath, presence, and the Name Y-H-V-H, inspired by one of the world’s best-selling books — the Bible.In Exodus, Moshe brings hope,but the people cannot hear it.The text explains why:Shortness of breathHard laborWhen life feels overwhelming, the breath naturally becomes shallow, and even good news can feel impossible to receive.In this practice, you’ll be guided to let the inhalation arrive a little deeper, and to allow the exhalation to soften the body — creating a bit more ease and space.The story introduces the name Y-H-V-H, understood not only as a name, but as a symbol of presence across past, present, and future. Its rhythm closely mirrors the natural rhythm of breathing.Through reflection and a gentle breathing meditation, we’ll explore:How breath supports presence and nervous system regulationHow attention can soften contraction and create inner spaceHow ancient language can point toward lived, embodied experienceNo belief is required.This is an invitation to experience — through breath, body, and awareness.Support this workIf this session resonates with you, please:LikeShareFollowIt helps and appreciated. with love, Gilad#MindfulMunch #YHVH #BreathAndPresence#MindfulnessPractice #CalmAndFocus#GroundingPractice #NervousSystemCare#MeditationPractice #InnerSpace #PresencePractice

In this Mindful Munch session, Simon Hamilton gently guides a practice of metta — loving-kindness.Metta is the cultivation of simple intentions of goodwill toward ourselves and, gradually, toward others. Rather than trying to generate a particular feeling, we work with short phrases that express wishes for safety, ease, and wellbeing.You may notice warmth, resistance, or very little at all. Whatever arises is welcome.When the mind wanders, we simply return — to the phrases, or to the intention behind them — again and again.There’s nothing to achieve here.Just an invitation to meet this moment with kindness.Join the Mindful Munch communityWeekly free short practices, mindfulness, and breathwork sessions:https://chat.whatsapp.com/KIhKkHPHIJlB1gKpm96WggMore guided practicesFind additional reflections and practices on Spotify:Search Gilad Shavitor use the link below:https://open.spotify.com/show/4A1hABx3I68rjxxfkZwoze?si=fcbd213ffda14cadSupport this workIf this practice supports you, please consider following the podcast or sharing it with others who may benefit. It helps this work reach people looking for grounding, care, and presence.Thank you for listening and practicing together.Hashtags (where supported):#MindfulMunch #LovingKindness #MettaPractice#MindfulnessPractice #MentalWellbeing#GroundingPractice #Presence #Kindness#MeditationPractice #CommunityCare

Relax, Tune In & GroundBreath, Light & Nervous System CareInspired by Chanukah — for everyoneThis guided practice supports grounding, nervous system regulation, and presence — especially during times of stress, shock, or emotional heaviness.Inspired by the teaching“Ner Hashem Nishmat Adam” — the soul of a person is like a candle,This session is offered in a universal way.You’ll be guided through a simple, research-supported breathing technique (the physiological sigh), commonly used in therapeutic and hospital settings to help calm the body and create more inner space.In this session:A short reflection on light, breath, and kindnessGentle grounding to settle the nervous systemGuided breathwork (physiological sigh) for calming and regulationA mediation and reflectionThis practice doesn’t ask you to fix anything.It invites you to pause, breathe, and remember what steadiness feels like.You may notice a little more space, warmth, or ease — or simply the sense of being more here.Listen regularlyIf this practice supports you, you’re welcome to return to it whenever you need grounding or rest.Join the Breathers community freeShort weekly practices, breathwork, and other sessions:https://chat.whatsapp.com/KIhKkHPHIJlB1gKpm96WggSupport this workIf you found this helpful, please follow the podcast, share it, or leave a rating.It helps this work reach others who are looking for grounding, presence, and care.Thank you for listening.May we tend the light — gently, together.With care,Gilad#Breathwork #NervousSystemCare #GroundingPractice#MindfulnessAudio #StressRelief #PhysiologicalSigh#RelaxAndGround #InnerLight #PresencePractice#Chanukah #HealingThroughBreath #MindfulLiving

A 30-minute Mindful Munch practiceWhen focusing inward feels hard, we can hold our attention on a flame — giving the nervous system something steady and predictable to return to, again and again.In this gentle candle / flame gazing meditation, we use soft attention, breath, and stillness to support mental wellbeing, nervous system regulation, and presence.A flame teaches us through its nature:no matter the movement of the air or the angle of the candle,it keeps lifting itself upward, realigning moment by moment.In times of shock and heaviness, our nervous systems are often asked to carry more than usual.We don’t control the wind — but we can choose to gather, tend a small flame, and find steadiness, care, and connection.Chanukah reminds us that in moments of darkness, the response is simple: let’s light.✨ This practice is for anyone feeling overwhelmed, distracted, or in need of grounding.🕯️ If you practice along, please bring a candle and create a safe, quiet space.🌱 Join the Mindful Munch CommunityWeekly short practices for presence, breath, and nervous system care👉 WhatsApp group:https://chat.whatsapp.com/KIhKkHPHIJlB1gKpm96WggIf this practice supported you:👍 Like the video🔁 Share it with someone who might benefit🔔 Subscribe for more mindful, grounding practicesWith love, Gila.#CandleMeditation #NervousSystemRegulation #MentalHealthSupport #MindfulMunch #MindfulnessPractice #GroundingPractice #Breathwork #Presence #StressRelief #Chanukah #LightInDarkness #MeditationForAnxiety

In today’s Mindful Munch session we explore Zerizut — the skill of shifting from automatic, reactive patterns into value-based, intentional action. This practice is rooted in the classic 10-stage personal-development framework of the Ramchal (Rabbi Moshe Chaim Luzzatto), adapted here into a modern, clinical, mindfulness-based approach.You’ll experience:🧘 Intro: Understanding Zerizut as the bridge between awareness and action🌬️ Breathwork Flow: Clearing activation + strengthening intentionality🧠 Guided Meditation: Returning to your anchor + choosing your next step📝 Reflective Questions: Integrating the shift from habit → valuesIf you’d like to go deeper, join our Mindful Munch WhatsApp group for weekly live sessions, resources, and guided practices:👉 https://chat.whatsapp.com/KIhKkHPHIJlB1gKpm96Wgg

Compassion within restraint. Sometimes we're asked to respond—not react—in ways that go against our usual habits. To hold back, stay still, or restrain ourselves. Other times, we’re called to speak, act, or show up for what we truly believe in, even when energy, faith, or motivation feel far away.Finding compassion within restraint means saying no to old patterns that don’t serve us in this moment — not with harshness, but with loving kindness. With a gentle smile. With a softening body that still stands steady. It means meeting tension with tenderness.This session offers space to touch those moments with care and to cultivate loving determination.We’ll begin with slow, heart-focused breathing to soothe the nervous system, then move into a short guided meditation to anchor into the body and gently return, again and again, to the present — restraining the mind with compassion, not force.“Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”— Viktor E. Frankl

This practice is inspired by the book Mesilat Yesharim (by the Ramchal)In this 25 minute practice, we explore Zehirut — Care-fulness the first step on the Ramchal’s path of spiritual, mental and emotional growth.Zehirut means vigilance, mindful awareness, and living with intention.It’s the art of noticing our thoughts, breath, habits, and inner movements before they carry us away.In this session you will:✨ Learn the essence of Zehirut from Mesilat Yesharim✨ Pause and reconnect with your inner awareness✨ Practice a gentle embodied breathwork✨ Return to your day more grounded, present, and awake maybe feel bit more inner shine :) Whether you're new to mindfulness or not this session helps bring you closer to your own sacredness.🌱 Join the Breathers Community What'sApp group here:https://chat.whatsapp.com/KIhKkHPHIJlB1gKpm96WggBreathe. Notice. Choose.May your day be filled with light and awareness 🌿✨With love, Gilad