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

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

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

This is only the practical practice part of the forth 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 practice - 4 stage pranayama, Bhastrika pranayama with "Bandas"  and retaining the breath ,finishing up with Braham pranayam and finale relaxation.  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 forth 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 talk and practice the "Bandas"  with retaining the breath, 4 stage pranayama, Bhastrika pranayama and Braham pranayam
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 Only the Practical Practice of the Third class out of 6 of a Breathing Techniques mini course we are teaching in Breathers Yurt. Starting with some gentle Full Yogic breath, Bhastrika Pranayam, finishing up chanting OM. You can do it all (about 35 min) or skip to your wanted ones.  Either way, please go gently and reach out if you have any question.

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 third 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 practice "full Yogic breathing", Bhastrika pranayam and ShAlOM chanting.  
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 Only the Practical Practice of the second class out of 6 of a Breathing Techniques mini course we are teaching in Breathers Yurt. Starting with some gentle stretches with constricted airways breath, then alternating nostrils breathing finishing with Breath of fire and intermediate hypoxia. You can do it all (about 50 min) or skip to your wanted ones.  Either way, please go gently and reach out if you have any question.

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 (edited out participants) of the second 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.
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 (edited out participants) of the first 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.
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