This is a practice of softening into what’s present, getting curious about how it moves, and offering yourself nurturing along the way. You’ll be guided to meet whatever is here, whether it be moods, contractions, confusions, or something else, with a quality of allowing and curiosity. Can you let it be here without fighting it? What are all the ways you feel what you’re feeling? As experiences move and shift, you might be able to touch into the recognition that it’s not you, not yours. And then tenderness: It’s okay. This, too.This meditation was guided during my 4-month Mindfulness Facilitation Certification Program. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com
In this straight forward 10-minute practice, you’ll be invited to spend some time relaxing into the presence of whatever is already here. From this field of relaxation, regardless of how much or little you’re able to relax, you’ll gather your attention around an anchor, eventually, letting go of any way you’re practicing to simply rest, simply be.This meditation was guided in the monthly meeting of my membership community.Ways to work with me✨ Book a Somatic Experiencing™ one-on-oneFor BIPOC, 2SLGBTQIA+ folksIn-person near Charlevoix metro on Tuesdays (and Wednesdays for January)Online via Zoom on Tuesdays and Thursdays (and Wednesdays for January)💫 Join my online mindfulness communitySome of the benefits members receive include: monthly meetups with me and other members; monthly practice calendar with meditations and talks; online practice series for freeFrom $30-$12 CAD/month🎧 Subscribe to my weekly guided meditation podcastGet meditations delivered to your inbox every WednesdayAlternatively, you can follow “Mindfulness Meditation with Dawn Mauricio” wherever you get your podcasts This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com
In this practice, you’ll be guided to be with whatever is present—contraction, expansion, confusion, calm—by asking yourself: can I allow it to be here? Allowing doesn’t mean liking it; it means setting the intention not to fight, change, or fix what’s here, at least for now. From there, observing its movement, the arising and passing away, eventually touching into the fact that it’s not you, not yours.This meditation was guided during my 4-month Mindfulness Facilitation Certification Program. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com
In this mettā practice, you’ll be invited to offer loving-kindness to the different parts of yourself. Even if you might experience some parts of yourself as pleasant, unpleasant, or neutral, each part deserves and responds to kindness. Perfect for when loving or accepting yourself is hard.This meditation was guided during my 4-month Mindfulness Facilitation Certification Program. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com
In this practice, the guiding question becomes: what would serve your mindfulness right now? Perhaps practicing with pointed focus, or in an open, spacious way, or tuning into feeling tone is what you need. Whatever your experience, this meditation encourages an autonomy and responsiveness, as a way to support our natural quality of awareness that is kind and curious, not forced or effortful.This meditation was guided during my 4-month Mindfulness Facilitation Certification Program. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com
In this practice, curiosity becomes your companion as you move through the entire body—What sensations are present that weren’t there before? How does one side of the body expand differently than the other? If you don’t feel anything, can you get curious about the numbness itself—where it begins, how big the area is? You might explore in great detail or in broad strokes, whatever feels supportive.This meditation was guided during my 4-month Mindfulness Facilitation Certification Program. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com
In this week’s practice, we’ll explore feeling tone—that quality of pleasant, unpleasant, or neutral that colors every experience. Like so much in mindfulness, this might be simple, but it’s not always easy. Yet, it’s a skill worth cultivating, one that can lead to freedom from suffering. You might actively note the feeling tone, or relax your effort and listen for it to make itself known. This meditation was guided during my 4-month Mindfulness Facilitation Certification Program. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com
In this practice, you’ll be guided to tune into the four elements as they appear in your body—how earth element holds you, pressing up from below; how air element moves through you, borrowed briefly before you breathe it out again; how water element appears as tears, saliva or sweat, before being released back into the atmosphere; and how fire element is experienced as warmth or coolness, shaped by forces around and in you. You might stay with one element as your anchor, or let your awareness move between them, noticing what’s here in this body made of borrowed earth, air, water, and fire.This meditation was guided during my 4-month Mindfulness Facilitation Certification Program. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com
In this 10-minute practice, you’re invited to work in the spirit of ease—using whatever you’re already noticing as your anchor, rather than hardening or forcing yourself to be aware of something else. You’re encouraged to let go of how practice “should” be and instead meet what’s arising with curiosity and friendliness.This meditation was guided during the Spirit Rock Living Dharma Program. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com
In this meditation, you’ll be guided to explore the breath as an anchor for attention—noticing where it lives in your body, its natural rhythm, the sensations that arise. If the breath happens to feel activating or inaccessible, you’re encouraged to find what works for you. Whether you settle into subtle awareness of the breath or simply rest, the practice emphasizes meeting yourself where you are.This meditation was guided during my 4-month Mindfulness Facilitation Certification Program. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com
From choosing an anchor to relaxing your effort, this loose exploration of the four foundations of mindfulness sets the stage for your practice to become organic and remixed, moving between breath, sensation, sound, emotions, and thoughts. Over the course of the 30-minute practice, there may be enough settling for mindfulness itself become the anchor. Try it and see what’s possible for you.This meditation was guided during my 4-month Mindfulness Facilitation Certification Program. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com
Join me for a 25-minute mindfulness practice invites you to slow down, turn inward, and to find your natural anchor—whether breath, sound, or body sensations.This meditation was guided during my 4-month Mindfulness Facilitation Certification Program. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com
Many meditators become attached to the idea that meditating must be done with the eyes closed, but how can we use sight - much like we've used sound in the past - as an anchor and a window into a budding self-awareness? Observing your body's responses and reactions to visual stimulus is a beautiful way to practice. Try it with me! • Guided by Dawn Mauricio• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Spotify and Apple Podcasts or share it with a friend or two wherever you get your podcasts• Support my work by joining my membership community or subscribing to my newsletter and get additional resources regularly• Follow this podcast and be the first to know when new meditations become available (most Wednesdays)• Here's another version of a loving-kindness meditation: Love Your Many Sides.• Want to get in touch? Email hi@dawnmauricio.org This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com
Whether it is peace, energy, love, kindness, understanding, or something else you are looking for, this meditation will help you find pieces of yourselves that already contain that which you are seeking. It's a practice in resourcing from within. Which isn't meant to eliminate the need for others, only to keep us feeling sturdy and in harmony with ourselves. • Guided by Dawn Mauricio• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Spotify and Apple Podcasts or share it with a friend or two wherever you get your podcasts• Read more about this episode including the transcript• Support my work by joining my membership community or subscribing to my newsletter to get additional resources regularly• Follow this podcast and be the first to know when new meditations become available (most Wednesdays)• Here's another version of a loving-kindness meditation: Love Your Many Sides.• Want to get in touch? Email hi@dawnmauricio.org This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com
Sound is an amazing tool for observing our natural reactions and inclinations. Noticing how we physically receive certain sounds, what happens in the body when we can't seem to find a sound after the meditation we are listening to *told us to hear*! This meditation will use sound and the sense of hearing as a portal to observing the self. It will sort of replace the more frequently used anchors like breath, etc. Give it a listen! See what comes up! • Guided by Dawn Mauricio• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Spotify and Apple Podcasts or share it with a friend or two wherever you get your podcasts• Read more about this episode including the transcript• Support my work by joining my membership community or subscribing to my newsletter to get additional resources regularly• Follow this podcast and be the first to know when new meditations become available (most Wednesdays)• Here's another version of a loving-kindness meditation: Love Your Many Sides.• Want to get in touch? Email hi@dawnmauricio.org This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com
Sometimes a simple check in is incredibly powerful. This meditation will guide you through a little self-diagnostics check, to notice what is present in you in a precise moment. Doubt? Agitation? Fatigue? Practice saying "I see you! It's all good!" before diving deeper. Removing judgement allows us to be honest with ourselves and those around us about what we're navigating in a given moment which can create space for compassion towards yourself and others.• Guided by Dawn Mauricio• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Spotify and Apple Podcasts or share it with a friend or two wherever you get your podcasts• Read more about this episode including the transcript• Support my work by joining my membership community or subscribing to my newsletter to get additional resources regularly• Follow this podcast and be the first to know when new meditations become available (most Wednesdays)• Here's another version of a loving-kindness meditation: Love Your Many Sides.• Want to get in touch? Email hi@dawnmauricio.org This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com
One of the most common misconceptions I come across as a meditation teacher is the belief that you need to be able to empty your mind or stop it from wandering in order to meditate. The practice of meditation is a continual returning from wherever your mind wanders to. This meditation focuses on that very fundamental part of every practice: Returning. Over and over.• Guided by Dawn Mauricio• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Spotify and Apple Podcasts or share it with a friend or two wherever you get your podcasts• Read more about this episode including the transcript• Support my work by joining my membership community or subscribing to my newsletter to get additional resources regularly• Follow this podcast and be the first to know when new meditations become available (most Wednesdays)• Here's another version of a loving-kindness meditation: Love Your Many Sides.• Want to get in touch? Email hi@dawnmauricio.org This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com
Some days we just feel a little bit wired and unsettled. This meditation is a simple yet effective tool for helping to settle the mind, the nerves, and the spirit. In the meditation, I use the visual of a snow globe all shaken up and slowly settling. Think of this as *that* but for your mind. • Guided by Dawn Mauricio• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Spotify and Apple Podcasts or share it with a friend or two wherever you get your podcasts• Read more about this episode including the transcript• Support my work by joining my membership community or subscribing to my newsletter to get additional resources regularly• Follow this podcast and be the first to know when new meditations become available (most Wednesdays)• Here's another version of a loving-kindness meditation: Love Your Many Sides.• Want to get in touch? Email hi@dawnmauricio.org This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com
In a highly individualistic society that celebrates independence, it can feel hard sometimes to accept and embrace support. But the truth is, there is massive strength and freedom in allowing loved ones and our communities to support us. This meditation will tune into the ways your body and mind are resisting support as a practice in leaning into it.• Guided by Dawn Mauricio• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Spotify and Apple Podcasts or share it with a friend or two wherever you get your podcasts• Read more about this episode including the transcript• Support my work by joining my membership community or subscribing to my newsletter to get additional resources regularly• Follow this podcast and be the first to know when new meditations become available (most Wednesdays)• Want to get in touch? Email hi@dawnmauricio.org This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com
The body naturally wants to move towards balance. We don't really need to *do* anything about it. The mind however, often seeks perfection. This meditation will invite you to notice the way this mental tendency towards fixing and adjusting manifests in the body. The more we practice this, the more easily we can respond when we notice it happening in our day to day lives, slowly healing our perfectionist minds. • Guided by Dawn Mauricio• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Spotify and Apple Podcasts or share it with a friend or two wherever you get your podcasts• Read more about this episode including the transcript• Support my work by joining my membership community or subscribing to my newsletter to get additional resources regularly• Follow this podcast and be the first to know when new meditations become available (most Wednesdays)• Want to get in touch? Email hi@dawnmauricio.org This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com