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

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

This is a 29 minutes Breathwork and meditation practice that was recorded in the day program of Rivendell (the mental health ward in NWPH) 14 minutes of 2 breathing techniques - "Ujjayi" (constricted airways breathing) and "Breath of fire". "Ujjayi" helps relax the nervous system (the constricted airways breathing) become more aware, active and involved in the breath, while the "Breath of fire" is more about energising and invigorating different systems in the body, feeling energised without feeling anxious.  Another 14 Minutes of a meditation, guiding to look at thoughts as snowflakes in a snow globe and encourages a shift in the relationship we have with our thoughts. A practice to become a witness of the inner world with greater clarity. For more detailed instructions of how to preform the breathing techniques feel free to check out the full breathing technique course on our Spotify page. To hear of new releases and courses please follow us on Spotify and Eventbrite, also if interested in reading about or joining our live or online courses of mindfulness and breathwork please visit our web site @ www.the-breathers.com. Hope to breathe with you soon, Gilad.

This a guided mediation session for the inner child with some time to journal the experience at the end. Recorded in Rivendell - Trauma recovery center (the Mental Health Ward in Burnie Private hospital) apart of the inner child week To hear of new releases and courses please follow us on Spotify and Eventbrite, also if interested in reading about or joining our live or online courses of mindfulness and breathwork please visit our web site @ www.the-breathers.com. Hope to breathe with you soon, Gilad.

This a full breathwork session (Conscious Connected Breathing) recorded in Rivendell - Trauma recovery center (the Mental Health Ward in Burnie Private hospital) apart of the inner child week.  ** This practice may bring intense emotions and painful memories (beautiful and pleasant ones too). Because of this, we recommend that you do this session only if you have done similar breathwork sessions with a qualified therapist or in ongoing therapy. If not feeling confident with your response to what might rise, please don't do this practice just yet. Either way, please breathe responsibly. To hear of new releases and courses please follow us on Spotify and Eventbrite, also if interested in reading about or joining our live or online courses of mindfulness and breathwork please visit our web site @ www.the-breathers.com. Hope to breathe with you soon, Gilad.

Apart of the MBCT and Breathwork course in the day program in Burnie Private Hospital. Unlike in Breathwork, in mindfulness of the breath the principle is that we do not change the way we breath normally, but only if the experience is calling us to do so, i.e. at the beginning of a practice or if we encounter a very challenging experience and would like to “anchor” ourselves with few deep slow breath.  otherwise we simply observe and let it be as it is.  Practicing mindfulness of the breath daily helps to become more aware and connected to the present experience without the need to do anything about it. To hear of new releases and courses please follow us on Spotify and Eventbrite, also if interested in reading about or joining our live or online courses of mindfulness and breathwork please visit our web site @ www.the-breathers.com. Hope to breathe with you soon, Gilad.

This recording is a small part of the breathing course that took place in March-May 2022. In the HRV (Heart rate Variability) breath we consciously make the breath equal as the rhythm is the most effective way to change our heart rate variability hence the Autonomic nerves system, smoothen it as much as possible - (equal continuous volume of air as we breathe in and out and eliminating the gaps between the inhalation and exhalation and between the exhalation and inhalation. Lastly we put our attention and focus on the torso expanding and contracting as we breathe. You are welcome to experiment on yourself a very efficient way (and clinically proven) to induce the parasympathetic nervous system and relax the body and mind.  To hear of new releases and courses please follow us on Spotify and Eventbrite, also if interested in reading about or joining our live or online courses of mindfulness and breathwork please visit our web site @ www.the-breathers.com. Hope to breathe with you soon, Gilad. 

This is the practical practice part of the last session of the Breathing Techniques mini course that is running in Breathers Yurt. I hope you enjoy and benefit from it. Please go gently and reel free to reach out if you have any question or concern. In this session we introduce Constantine Buteqo and one of his breathing techniques, continue practicing Ujjay and 4 steps pranayama, continuing to experiment and a very powerful and effective pranayama called Su-ham (please practice on empty stomach and go gently) and finishing up with 3 times chanting, helping to release and relax.      Enjoy. If interested in reading about or joining our live or online courses of mindfulness and breathwork please visit our web site @ www.the-breathers.com. Also to hear of new releases and courses you are welcome to follow us on Spotify and Eventbrite.

This is a full recording (edited out participants) of the last session of the Breathing Techniques mini course that is running in Breathers Yurt. I hope you enjoy and benefit from the tip of the theory provided there but mostly from the practical practice of these breathing Techniques. Please go gently and reel free to each out if you have any question or concern. In this session we introduce Constantine Buteqo and one of his breathing techniques, continue practicing Ujjay and 4 steps pranayama, continuing to experiment and a very powerful and effective pranayama called Su-ham (please practice on empty stomach and go gently) and finishimg up with 3 times chanting, helping to release and relax.      Enjoy.  If interested in reading about or joining our live or online courses of mindfulness and breathwork please visit our web site @ www.the-breathers.com.  Also to hear of new releases and courses you are welcome to follow us on Spotify and Eventbrite. 

This is only the practical practice of the fifth session (out of 6) of the Breathing Techniques mini course that is running in Breathers Yurt. I hope you enjoy and benefit from the tip of the theory provided there but mostly from the practical practice of these breathing Techniques. in this session we continue to explore and practice how we can breath and what effects it has on us, in Ujjayi breath while stretching, Box breathing ,Pratiloma, Kapalabati and the Bee breath.  Please go gently and reel free to each out if you have any question or concern.  If interested in reading about or joining our live or online courses of mindfulness and breathwork please visit our web site @ www.the-breathers.com 

This is a full recording of the fifth session (out of 6) of the Breathing Techniques mini course that is running in Breathers Yurt. I hope you enjoy and benefit from the tip of the theory provided there but mostly from the practical practice of these breathing Techniques. in this session we continue to explore and practice how we can breath and what effects it has on us, in Ujjayi breath while stretching, Box breathing ,Pratiloma, Kapalabati and the Bee breath. Please go gently and reel free to each out if you have any question or concern. If interested in reading about or joining our live or online courses of mindfulness and breathwork please visit our web site @ www.the-breathers.com