Invite in some nature visualization to your Mindfulness practice.  

This is a great way to introduce Self-Compassion into your life!

From Resma Menakem's book,  My Grandmother's Hands, here's a practice for offering support to yourself while learning to touch your discomfort gently. I encourage you to practice this daily. *Please stop this practice if it elicits extreme panic or a fight, flight or freeze response. 

A simple and beautiful practice to aid in settling your body and nervous system. 

This practice, taken directly from Resmaa Menakem's book My Grandmother's Hands, involves noticing how our bodies respond to feelings of safety and trust, juxtaposing them with feelings of unsafeness and mistrust. One major avenue towards healing is being able to stay with our bodies' sensations, learning to discern what we need to do next, and either settling or mobilizing our bodies based on each situation. This practice helps us discern what we are sensing within. 

Taken directly from Resmaa Menakem's book My Grandmother's Hands, this practice of sensing trust and danger in our bodies is extremely helpful in building our awareness of how we navigate the world around us.  

Here is a simple grounding and orienting practice taken directly from Resmaa Menakem's book My Grandmother's Hands. 

Take some time to travel your awareness throughout your body, noticing with kindness and curiosity some sensations along the way. 

Intentionally recalling a memory that inspires feelings of goodness and practicing soaking those feelings in can help us find the good in life, no matter where we are at. 

Bring your attention into the present moment by noticing any or all of your 5 senses.

Adapted from Gina Biegel's work, dropping your awareness into the present moment by noticing your body, breath, and mind. This is a formal practice, but can be adapted as a short, informal practice when you need. 

Feel the warmth of your Special Star shine on different parts of your body.

The practice of noticing the obstacles in our lives and using our breath to help clear our path

Traveling our awareness from outside of ourselves to deep within our being.

This is a powerful prayer and daily practice gifted to us from St. Ignatius of Loyola. During this meditation, I infuse important aspects of mindfulness into the prayer. Please note that I use God and Spirit interchangeably.

Using nature as a healing and teaching tool, we practice embodying the quiet power of a mountain.

Finding and connecting to the still, quiet place in ourselves  - where our knowing and God live within us.

Mindfulness meditation practicing using sound as an anchor when you find your mind wandering. 

A mindfulness meditation practice using your body as an anchor when you find your mind wandering. 

A mindfulness meditation practice using your breath as an anchor when you find your mind wandering.