Embodied Mindfulness Meditation for Somatic and Emotional healing.

Send me a note, love to hear from you. We cannot imagine anything that does not exist.What if imagination isn’t “making things up,” but remembering a reality that already exists—just beyond what the eyes can see? In this practice, we bathe the body in living light, and discover that healing can be both subtle and unmistakably real.If parts of this feel “too mystical,” I invite you to test it like a scientist of the heart. Do the practice for seven days—briefly, sincerely—and record what changes in your body, your mood, your sleep, your sense of connection. The unseen is not an escape from reality. It is the deeper reality we forgot we were living inside. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. What if the doorway to happiness isn’t a big breakthrough—but the air touching your nostrils, the soft beat of your heart, or a stranger asking for help opening a bottle? Today’s meditation invites you to practice the holy art of noticing… and smiling.Dear friend I guided this session as a remembrance for all of us who keep waiting for life to “start” when things finally improve. The wow moment doesn’t require a better life—only a more intimate meeting with the life that is already here. If you find one small miracle today—air on your skin, a warm cup in your hands, a soft smile rising in your belly—let it be enough. Let it bring you home.·       The wow moment lives in simplicity: breath, heartbeat, tiny acts of connection.·       The body is the portal: sensations bring us back to presence faster than thinking.·       Smiling is a practice: a gentle smile can soften the grip of thoughts and emotions.·       Even in darkness, wonder can appear: Etty Hillesum’s moonlight moment reminds us that one awake moment can be enough to touch life’s fullness.·       Drop the story, return to what’s here: simplicity is often the most direct path to peace.Spiritual life begins where we are most ordinary: breathing, sensing, and resting in the embrace of Earth. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. What if you are not the one breathing? What if breath is breathing you—bringing the world in, and returning you to the world again and again? In this meditation you are invited to a special invitation to sit at the threshold – not in, not out – but in the doorway, and send the I out to the world and receive it back. Here is the strange invitation of this practice:Let the “I” come in with the inhalation.Let the “I” go out with the exhalation.Not I am breathing.Not I am doing this.Just: the I comes in.The I goes out.And we don’t even know what that I is.Imagine it: when the out-breath leaves you, the I is out there—touching. It touches the air. It touches the suffering. It touches the clouds. It touches the trees. It touches other humans and other beings.And others are breathing too. Their “I”s are touching you.The I comes in gently.The I goes out gently.It touches gently.And it returns gently.Let this be today the doorway for your meditation. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. In this powerful teaching, we explore a truth that will change everything: connection is work.The Hebrew word for "to connect" literally means taking two ropes and binding them together—it's an action, an effort, not something that just happens passively.Many of us carry a deep wound: the baby inside who never received connection still waits for someone outside to make the effort. But here's the revelation: now we must become that mother to ourselves. We pick up our own inner baby and create the connection we've been waiting for.The practice moves in expanding circles. We start by saying hello to our environment—literally thanking our chair, our table. Then we greet our body parts as family: "Hello, liver. Hello, lungs." The two kidneys are sisters. The two hands are sisters. Everything that comes in pairs is sisterhood within you.From there, we expand to loved ones, then to difficult people, then to our whole town, all continents, all beings. This is "All My Relations" in shamanic wisdom—everything is family.The truth they never told us? We are never alone. Loneliness is trauma's invention. When we come into the body, we realize: we're held by the Earth, by ancestors, by the familiar and the unfamiliar. We're not connected like the internet—we're connected like the INNER-net, through consciousness itself.This year's intention: Become the lover you're waiting for. Not seeking love from outside, but becoming the lover to yourself first.Because what you work on strengthens. What you don't work on disappears. And connection is the most important work there is. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Healing lungs through attentionWhat if healing begins not with effort, but with loving attention?In this meditation, we explore the lungs as a living temple of breath—touched from within by the priestess of life itself.This meditation explores the lungs as a living field of healing through the feminine quality of loving attention. Unlike concentration alone, attention is caring presence—“placing the heart in.” By gently focusing awareness on different regions of the lungs and sensing the breath as a living “priestess” entering and emptying the body, areas of contraction can awaken and expand. Resting in the natural pause after exhalation deepens physical and energetic restoration. The practice ends in gratitude to the lungs and heart, recognizing that healing ourselves also nourishes all whom we touch. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Earth SupportThis teaching begins with feeling the earth's support beneath you—not as concept but as lived reality—which shifts consciousness from the dream state of "I'm unsupported and alone" to the truth that the earth (the Divine Mother) supports everything: your weight, breath, food, water, all of life. When you're conscious of this support, your unconscious is free to create; when unconscious of it, you're on survival alert. The practice establishes that nothing in your body's life-maintaining processes (breath, heartbeat, digestion, neural connections) is done by you—you can rest, knowing all is well, held in the arms of the Divine Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. The Raft in the Storm - Earth, Breath, and Mothering YourselfWhen life feels stormy, you have a “raft” you can return to at any moment: the felt support of the earth beneath you and the breath moving through you. These two allies calm the nervous system and bring you back to the present. The practice is to feel your weight, choose one place to sense the breath, and keep returning when the mind wanders. Add movement when energy feels stale—shaking, opening the chest, circling—while staying anchored in earth and breath. Beneath it all is a deeper invitation: to break old survival habits and become available to yourself by “mothering” through touch and love, and by honoring simple desires that restore life and tenderness. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. The Wise ObserverLearning to watch the waves of thought—without drowning in the storyWhat if meditation isn’t about emptying the mind—but about discovering the one who can watch it? Today we practice becoming the Wise Observer: sensing the body, noticing thoughts as waves, and learning the freedom of not being ruled by our narrative.THE FOUNDATION:We don't develop a mind with nothing in it—we develop a mind that can observe mind. Discerning what is useful or not useful in thoughts.THE PRACTICE:Start with body sensations, breath, awarenessAllow natural impulse of thoughts (don't force or choose)Observe the wave of thought coming from depth of being to surfaceAsk: Is it useful? Is it kind? Does it promote peace?Notice: thought has chemical/energetic reaction in bodyCome back to body sensations—begin againDon't stay up there waiting for thoughtTHE UNDERSTANDING:Observer mind is not reactive—no automatic reactionObserver influences the observationEach thought creates sensations in bodyBrain constantly managing survival/safety—we can observe thisWe're born human beings (with awareness, memory, imagination), not human creatures (only instinct)Faculty that can be aware of itself = gift that makes us Being instead of creature Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Awakening the Intimate Lover Within - Body ScanMind into matter, awareness into life—turning on your light in the darknessWhat if the “light” you keep searching for is not outside you—but a spark you can switch on in a single breath? This week’s body scan is an invitation to return to the most intimate relationship you will ever have: your own living presence. When the world feels upside down, we begin again—right here.·       This practice is energetic work: mind entering matter, awareness entering the body—“turning on the light.”·       The “spark” is the moment you return from thoughts into direct sensation; it can happen instantly—no distance, no time.·       The body scan moves through head, throat, shoulders, rib cage, arms, back, belly, pelvis, legs, and feet—sometimes using actual touch, sometimes “touching with the mind.”·       You learn intimacy with pleasant and unpleasant sensations without judging; the differences between left/right sides are natural, and noticing expectations is part of awakening. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. When the Battle Rages WithinThis peace meditation offers a profound way to work with inner conflict by recognizing that battles within create casualties in the body—tension, pain, discomfort, agitation that call for our attention.The Practice begins with awareness of both outer and inner environment, noticing where you are and what's happening without needing to label it. We enter the realm of feeling and sensing rather than thinking, allowing the light of awareness to illuminate what's present.Finding the Battle: When there's a battle in the mind, there's always resonance in the body—fast breath, shoulder tension, knee pain, heart tightness. Someone is crying in this battle, asking for help. There's no winning in battles; there are only casualties.Battle always arises from a sense of lack. When we come into the body and feel, there's no lack in that moment, and the battle can stop.The Mother's Way of Meeting: We hold the pain, discomfort, or agitation like a mother holds her only child—softly, lovingly, without taking sides. This is how peace blooms: through non-judgmental presence rather than choosing which part of us is "right."The Healing Words: "It's all right. It's okay. It's all okay. No need to run out. Let us be here. I am with you." We comfort the discomfort by feeling and sensing without judging, simply being here with it. We tell ourselves by name: "You are okay."The Revolutionary Insight: Peace means wholeness (Hebrew: Shalom; Arabic: Salaam—the same word in both languages). When we allow ourselves to hold all that is in us, we discover our wholeness. We don't make peace or do peace—we ARE peace.Core Teaching: You are not a peacemaker or peace doer. You are peace itself. You are wholeness. The conflict isn't between you and peace—the conflict is between the parts of you that haven't yet been held with love."Hold your wholeness, your peace together. Come into the body and feel. Suddenly there's no lack in that moment, and the battle can stop." Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Touch Consciousness and One-Pointed MeditationThis practice introduces touch-consciousness meditation focused at the tip of the nose—a traditional Buddhist one-pointedness training offered with the Divine Feminine approach of warm, loving attention.Start with obvious touch: body on seat, feet on floor, hands on your lap and progress to subtler touches: lips touching, eyelids on eyes, hair on skin.Recognize: touch and awareness of touch are one—touch-consciousnessWe develop curiosity as we stay at this one point—"one-pointedness"The Buddha's Requirement: "Always loving attention. Never reprimanding or harsh. Never judging yourself."The Deep Healing: Not just training mind to focus, but training heart to care. To open to its own gentleness and softness, yet remain very directed, not diffused.The Paradox: Very focused AND very soft simultaneously. This combination is where transformation happens. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Pause and a gateway to stillnessThis reflection explores the sacred stillness found in the pause at the end of each exhale. That tiny moment of nothingness is not empty—it is alive, fertile, and full of possibility. By resting in this pause, we reconnect with safety, presence, and the deep rhythm of life itself. In a world full of movement and noise, this still point becomes a home we can always return to—a place of rebirth, renewal, and quiet grace. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. The Wise ObserverLearning to watch the waves of thought—without drowning in the storyWhat if meditation isn’t about emptying the mind—but about discovering the one who can watch it? Today we practice becoming the Wise Observer: sensing the body, noticing thoughts as waves, and learning the freedom of not being ruled by our narrative.THE FOUNDATION:We don't develop a mind with nothing in it—we develop a mind that can observe mind. Discerning what is useful or not useful in thoughts.THE PRACTICE:Start with body sensations, breath, awarenessAllow natural impulse of thoughts (don't force or choose)Observe the wave of thought coming from depth of being to surfaceAsk: Is it useful? Is it kind? Does it promote peace?Notice: thought has chemical/energetic reaction in bodyCome back to body sensations—begin againDon't stay up there waiting for thoughtTHE UNDERSTANDING:Observer mind is not reactive—no automatic reactionObserver influences the observationEach thought creates sensations in bodyBrain constantly managing survival/safety—we can observe thisWe're born human beings (with awareness, memory, imagination), not human creatures (only instinct)Faculty that can be aware of itself = gift that makes us Being instead of creature Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. This meditation invites us to discover the "hidden light"—the enlightened awareness that already exists within each of us. Drawing from Buddhist wisdom about the Three Jewels (Buddha, Dharma, Sangha), the teaching guides practitioners to take refuge in three interconnected sources: our own awakened nature, the path of wisdom, and the supportive community of seekers. Perfectly timed with the winter holiday season and approaching solstice, this practice reminds us that even in the longest, darkest nights, the light waits within—ready to be rekindled through the simple act of showing up."The reality that there is in you what you are longing for, the reality that the light is hidden here and you can rest in it and be it and celebrate life." Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. This meditation explores gratitude not merely as an emotion, but as an energetic field that surrounds and protects the heart—a living membrane that allows the heart's deeper essence to open and radiate outward.Key teachings:Gratitude is a doorway. It is one of the final layers protecting the divine spark hidden within us—the pure, unconditional, golden light at the center of our being.The hidden light. Many traditions tell the story of a radiant light hidden inside humanity, placed there because "they will never look for it there." Gratitude helps us approach this hidden treasure.The sound "Ah." In Hebrew, "Ah" begins the word for love (Ahava). The exhale of Ah is the heart beginning to open—not through effort, but through trust and release.The breath as practice. Inhale with gratitude for life returning. Pause at the top of the breath. Exhale with the sound Ah. Each cycle gathers, holds, and spreads the heart's light.The 360-degree field. As we practice, the heart's energy expands in all directions—a field of protection made not from fear, but from love. We can send this light through our room, into the world, to all beings.In the giving, we are protected. The light is not ours to own—it is ours to circulate. What we spread is what we return to. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Peace is not somewhere “out there.” It’s here in the simple, exquisite act of breathing.Inner peace arises in the simple act of mindful breathing. By noticing each inhale and exhale, sensing it in the body, and gently returning awareness when the mind wanders, we touch the aliveness within us. This practice offers a quiet pause, a softening of inner conflict, and a direct experience of life’s presence in every breath.In this awareness, inner conflict softens. Peace arises—not as a thought, but as a lived experience. The smile in your belly, the softening in your chest, the gentle rhythm of life in every breath.Peace is always here. Every breath holds it. From the first to the last, life continues to breathe you. And in that breathing, there is always a touch of peace. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. This reflection offers a gentle meditation on meeting difficult emotions with loving awareness rather than resistance or fixing. guided from a place of personal and collective pain, it invites us to sit—especially when we are not well—and to discover the inner resource that can hold grief, anger, overwhelm, and tenderness alike. Through simple presence with the body, breath, and environment, we are guided to recognize the spaciousness of the heart: a loving attention that allows everything to be as it is. Like the sky holding all weather, this inner spaciousness becomes a refuge and a strength, enabling us to hold our own suffering and the suffering of others with compassion and to plant seeds of kindness and care in the midst of uncertainty.The invitation is simple: when life is hard, sit. Allow. Hold whatever is present in loving attention. This is the practice. This is the resource. This is love. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you.  The Mirror MindTake a breath. Let’s look into the quiet mirror of awareness together.Mindfulness is not a task or a state to achieve — it’s a way of seeing,a clear mirror through which life is quietly known.Mindfulness is like a mirror.Not something to polish for perfection,but something that simply reflects what is.Thoughts arise, emotions pass, sensations move —and awareness remains still, clear, awake.The mirror doesn’t take sides.It doesn’t say I like this or I don’t like that.It simply receives.And in that receiving, we find peace.When we rest attention in the body,in the breath,in this exact moment —we rediscover that simple knowing:the mind as mirror,life as reflection,everything appearing and dissolvingin awareness that needs nothing to be whole.A Note:This reflection was born in our shared inquiry into mindfulness —the way awareness holds all things without grasping.May this simple practice help you see the clear, luminous mirror within your own heart. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Meet life moment by momentThis meditation invites us to explore how we meet life in each moment — through sensations of warmth or coolness, comfort or discomfort, desire or aversion. By noticing our natural tendencies to grasp, reject, or drift away, we begin to see that true awareness lies in simply being with what is. Through gentle curiosity and presence, every breath becomes a way to meet life — just as it unfolds. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Focus and AwarenessIn this meditation I invite you to explore the two tools of mindfulness; Focus and Awareness- bare attentionWe practice mindfulness through the twin tools of focus and awareness or bare attention anchored in the breath and body sensation. The practice of focus is simple, to return, again and again, with gentle persistence to the object of observation. With the awareness, we recognize and notice all experiences as is. In this recognition, wisdom and compassion arise naturally, and life itself becomes the meditation.The journey begins with a single breath, a moment of presence, a gentle return to what is here now. Like that determined baby learning to walk, we fall and get back up, over and over, with lightness and dedication. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Living and dying with each breathIn this meditation I invite you to explore a profound truth about aging, death, and what it means to truly live.Each breath is a complete cycle of life and death—learning to be present with the emptiness after the exhale teaches us to release our grip on life while paradoxically living more fullySlowing down is not giving up—it's a deeper form of caring that allows us to be present with what matters most·       The invitation is to stop running and start walking. Feel the pause between breaths. Let death be on your shoulder not as a threat, but as a friend reminding you that this moment—this very moment—is the only one guaranteed.·       How will you choose to live this moment? Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Presence vs. Present MomentIn this mindfulness of breath meditation, I invite to explore the direct experience of the Present Moment and explore the feeling of Presence as energetic all seeing feeling phnomenaPresent Moment vs. Presence·       Present moment: Direct sensory experience (feeling breath, body sensations)·       Presence: Spacious awareness that contains experience; consciousness itself·       Presence is connected to the Hebrew word "Havaya" (presence), described as a name for God I use the Ocean-Wave Metaphor to give you a different reference of reality·       Individuals are like waves believing they're separate entities·       In reality, all waves are part of the ocean (consciousness)·       Suffering comes from believing in separation·       Each wave/person is unique but not truly separate Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Peace #7: Entering the Heart - A Kabbalistic Journey to PeaceThe Hebrew letter Lamed, a symbol of the heart (Lev), learning, and divine connection, through the lens of Jewish mysticism. It highlights the three aspects of the heart:Self-Care – The heart nourishes itself first to sustain others.Relationship – The heart and lungs work together, symbolizing family and community.Service – The heart serves the entire body, reflecting our spiritual role in the world.This is a Kabbalistic meditation, guiding you to enter the “holy of holies” within—the heart’s sacred space. Through deep breathing and reflection, we listen to the heart’s wisdom, fostering peace within and beyond.The ancient wisdom encoded in the Hebrew letter Lamed reminds us that the heart is where divine wisdom becomes manifest through our actions. By approaching our heart with reverence through meditation and conscious breathing, we can access this inner sanctuary of peace and let it guide our service to the world. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Peace #6– “Lamed” and the Heart of PeaceThis blog explores the second letter of the Hebrew word Shalom—Lamed (ל)—through the lens of Kabbalah. Lamed symbolizes learning, divine wisdom, and the union of mind and heart. In Jewish mysticism, the mind (divine masculine) emanates wisdom, while the heart (divine feminine) receives and shares it.The Hebrew word Lev (heart) is seen as the vessel of divine inspiration, turning breath into peace and love. Through mindful breathing and heart-centered meditation- heartfulness, we embody peace as a lived experience.Peace is created moment by moment, breath by breath, heartbeat by heartbeat.The meditation invites you to practice a meditative mantra—“Shalom… Breath by breath. Heartbeat by heartbeat.”—as a way of realizing that we are the vessel of peace. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. peace #5: The Divine Feminine PeaceThe Letter Shin: Gateway to Divine ResetWe began our exploration with the letter Shin—the "Sh" sound that opens the Hebrew word for peace, Shalom.This same letter begins the words for silence (Sheket),Listening (Shema),Sabbath (Shabbat) the peaceful day of rest and reset (Shechiah) Divine Feminine, the receptive vessel, a portal sound for reset consciousness moving from activity into receptivity and Being. The Shin (Sh) represents peace, silence, and deep listening in our world of actionIn the spiritual world, it embodies the Divine Feminine Shechinah that carries the element of Sabbath, the sacred time of rest and reset.Create a "micro-Sabbaths with sounding the "Shhhhh" throughout the day, harmonize in this practice Peace, Reset, and Silence.  Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Peace #4: Silence and ListeningIf we long for peace in the world, the words of Gandhi remind us to: “Be the change you wish to see in the world.” Peace begins within. When we cultivate it in our own body and mind, we ripple it outward into our relationships, our communities, and ultimately the world.For me, this exploration often returns to the roots of my own tradition—Kabbalah, the Jewish mystical path. There, the word for peace is Shalom (and in Arabic, Salam). Shalom is built of four sacred letters, each carrying a spiritual element, a force of nature, and an aspect of the soul.Today, let us begin with the very first: Shin (ש)—the “Sh” sound.You can try this simple practice anywhere, anytime:Make the sound “Shhhhhh.” Let it flow on your exhale.Feel the vibration move through your body.Pause in the silence at the end of the sound.Listen. Notice what arises—thoughts, sensations, or simply stillness.Let everything dissolve back into silence, like waves returning to the ocean.As you repeat this, feel the stillness spreading through your body—from the crown of your head to your sit bones, then radiating beyond you into your environment. This vibration of silence is the vibration of peace. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Peace #3: The Sacred word SHALOMThe sacred teaching of the word “Shalom” peace in ancient HebrewThis meditation reveals the profound teaching hidden within the Hebrew word "shalom"—peace as four sacred forces: silence, learning, grounding, and water consciousness. Our bodies are essentially sacred vessels of primordial water (97% water molecules) that hold memory and consciousness from the beginning of creation.Key Practice: By imagining ourselves as the deep ocean floor—where endless life processes occur in profound silence—we access a state of peace that is both dynamic and still. This isn't passive peace, but the vibrant silence found in the depths where life thrives beyond the surface disturbances.The Teaching: True peace begins with silence (the "shh" of shalom) and involves grounding divine wisdom into the water consciousness of our being. We can learn to sense the vast, supportive silence that is always present within us, regardless of surface turbulence.We are always held in the luminous waters of being—supported by the eternal teacher within. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Simple sitting with awareness of breath as a pathway to inner peace and renewal. Recollect and Ground: Each breath awareness is an opportunity to recollect and gather the scattered thoughts and return to breath.  Use the "Ah" sound that activates the relaxation response of parasympathetic nervous system.Discover a "fountain" within, an inexhaustible source of nourishment and strength through awareness of breath,  Shift from "doing" breathing to allowing breath to breathe itself through you in effortless effort.  Begin Again: Always return to breath, posture, and awareness regardless of how scattered or disconnected the moment might feel.Peace and renewal are always available to you by simple, profound act of awareness of breath—offering you, a personal healing time that contribute to your well-being. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. You are a vessel of peace We become the vessel of peace through the practice of allowing everything as it is—no division, no separation, just radical acceptance. When the "missiles of thoughts" quiet down and the "screams of battle within our heads" settle, what remains is a simple, often unnamed peace that lives in our breath, breathing itself, touching our nostrils, touching one another through the air. By becoming a vessel of peace, we embody the change we wish to see in the world, transforming from seekers of peace into living prayers of peace that can hold all of life's experiences with tenderness and grace. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Radical Acceptance - Finding Your Center in an Unstable WorldThis meditation guides us to find stability during turbulent times through "unstable stability"—the recognition that true balance comes from fluid responsiveness rather than rigid control, like how our bodies constantly make micro-adjustments while standing. The core practice is radical acceptance: completely welcoming whatever thoughts, emotions, or sensations arise without judgment while "resting on the breath" as an anchor. The key insight is cultivating the observer consciousness—the part of us that can witness our body, mind, and emotions without being identified with them—which remains stable even when our nervous system reacts to disruptions. By embracing simplicity, releasing mental/emotional noise, practicing forgiveness, and trusting the body's natural wisdom for equilibrium, we not only find personal peace but contribute to collective healing, discovering that true stability comes from becoming the unchanging awareness that can hold all experiences with. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Sitting at the river’s edge This practice reminds us that beneath the ever-changing weather of our inner and outer worlds lies our precious, divine presence—the eternal awareness that sits peacefully by the river of life, blessing everything that flows.This gentle meditation teaching offers a metaphor for spiritual practice: we are pure awareness sitting by the riverbank of our life's experiences. We learn to position ourselves as the loving witness who observes everything with acceptance and care.Key Practice: Sitting in simple awareness, we imagine ourselves by a gently flowing river where all our experiences—past memories, present sensations, future concerns—become the water that flows past us. We are not the water; we are the divine awareness that sits peacefully on the bank, blessing the flow of our life. Like a mother watching over her child, this awareness ensures our safety while allowing all experiences to flow naturally.The Gift of Peace: When we rest in this understanding, we discover that peace doesn't come from controlling our experiences but from recognizing our true nature as the unchanging presence that witnesses all change. Every moment brings new "water" in the river of our consciousness, and we can receive it all as gifts from the beyond. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Finding the Infinite in the Pause between Inbreath and OutbreathFrom the Radiance Sutra: "In any quiet moment when you are breathing, the breath may flow out and pause of itself…  Here, in the pause, experience opens into exquisite vastness, with no beginning and no end."This guided meditation focusing on finding stillness and presence in the pauses between breaths. The pause is a doorway to infinite possibility—a sanctuary within where we can pray, heal, and find refuge even when the world is shaking. We find a state of presence - a timeless state of being that exists between fullness and emptiness, between what is and what isn't.Key Practice: Using the natural pauses after inhalation and exhalation as thresholds into the "field of all possibilities." In this space, we leave behind thoughts, needs, and worries, entering a sanctuary where love is the fundamental energy and where all healing and renewal occurs. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Pause between the breathFrom the Radiance Sutras comes this beautiful guidance:"In any quiet moment, when you are breathing, the breath may flow out and pause of itself. Or flow in and pause of itself. Here, experience opens into exquisite vastness with no beginning and no end. Dive into it. Drink deeply and emerge renewed."Simple Practice StepsGround through touch - Feel your body's contact pointsFocus on breath at nostrils - Notice temperature differencesFind natural pauses after inhale and exhaleGently extend the pause - let it deepen naturallyEnter the stillness - your gateway to infinite peaceThat pause is the gateway to stillness. Dive into it.The HealingEvery moment becomes new—new breath, new beginning. Notice how staying longer in the pause influences your body. Maybe you hear your heartbeat or feel sensations you couldn't notice during the in-and-out flow. This sharpens your ability to sense the body.Breathe in—pause. Enter that space. Breathe out—pause. Gateway into stillness.Feel deeply its influence. Deep, deep healing happens in this state.Creating PeaceThis is the peace we long for, and here it is—immediate. We can create it by entering the pause between breaths.When the world feels chaotic, this simple return to the space between inhale and exhale becomes our sanctuary. The stillness isn't separate from us—it's always here, waiting.Each time we enter the pause, we heal not only ourselves but contribute to the collective healing our world needs.May all beings enjoy healing of their body, mind, and nervous system. May this work bring peace to your heart and benefit everyone around you.Namaste.This practice can be done anywhere, anytime you need to return your nervous system to calm and create an oasis of peace within any storm Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Walking with exploration of sense perceptionsIn this recording, we will explore the senses and their consciousness: seeing, hearing, touch, and smell. Each "walking" in this practice will focus on one sense at a time. You can walk for 5-10 minutes, then rest and let your mind wander before returning for another brief session. The key to this meditation is experimentation and exploration.These walking explorations can be done outdoors in nature, in your neighborhood, on city streets, or on a country road. With practice, you will develop heightened sensory perception, release tension, and even help to rejuvenate the sense organs.The goal is to experience the sense in its purest form—without the mind’s interpretations or judgments. You will consciously experience the raw sensation, without naming or recognizing what you are sensing. This meditation teaches you to focus on the consciousness of the sense organ, rather than the mind’s narrative.Let’s begin:1. Walking with Seeing ConsciousnessAs you walk, focus only on the sensation of seeing. Do not think about what you see, do not name it or try to recognize it. Let the world before you be a pure field of light, color, and form. Stand still for a moment and feel your eyes seeing. Notice how the mind automatically wants to label things—“tree,” “sky,” “building.” This is natural, but in this practice, let go of naming. Just see, purely and directly. If the mind interrupts with thoughts, gently bring your focus back to the raw sensation of seeing, the immediate experience of light and movement in your field of vision.2. Walking with Hearing ConsciousnessNow, As you walk turn your attention to the sense of hearing. Open yourself to the sounds around you. Let them come and go, without labeling or identifying them. The mind will automatically try to name the sounds—“car,” “bird,” “footsteps.” See if you can hear the pure sound without the attachment to what it might be. Can you hear the sound of walking as simply sound, not as steps or a rhythm? Let go of interpretation and just listen to the raw sensory experience. When the mind names something, gently come back to the pure experience of hearing.3. Walking with Touch ConsciousnessAs you walk, feel the touch of the ground beneath your feet. Feel the sensation of your feet connecting with the earth. Notice the feeling of wind on your face, the touch of your clothes against your skin, the temperature of the air. Let all these sensations be your focus. If your mind begins to wander, thinking about what you need to do later, gently redirect your attention back to the pure feeling of touch. Stay close with the sensation itself, without any commentary or judgment.4. Walking with Smell ConsciousnessNow as we walk, turn your attention to the sense of smell. This is often a sense that we don’t actively engage with, maybe only when we have food or perfume in front of us, but it can be incredibly rich and evocative. Take a deep breath and let yourself focus solely on the smells around you. Let the scent of the environment fill your awareness. Whether it's the smell of flowers, grass, food, or the earth—notice it purely, without thinking, labeling, or naming. The mind might automatically i Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Welcome to this series of walking and mindful movement meditations. These practices are an integral part of sitting meditation, especially in formal training, and are designed to help deepen your awareness of your body and environment through movement. In this series, I will guide you through different forms of walking meditation that incorporate standing, walking, and mindful movement. For some of you, these practices will feel like a natural extension of sitting meditation; for others, the movement may provide a helpful pathway to concentration and focus. With regular practice, these exercises can develop acute sensory and perceptual abilities.Remember, this is an experiment. Explore, discover what works for you, and tailor the practice to your needs.1. Standing and 4-Phase Walking: The Unstable StabilityThis practice can be done indoors in a small space or outdoors if it is safe.Initial Walking Inquiry:Start by walking without any particular instructions. Just move and observe. Pay attention to which parts of your body you feel moving. Notice the shifts in weight, the motion of your feet, legs, and body as you walk.Standing and Sensing:Now, stop and stand still. Begin by noticing the sense of weight on your feet. Feel the difference in weight between your right and left foot, and also the distribution of weight from front to back. Where do you feel most grounded? Take a moment to find your center of balance.Taking a Step – Focusing on Weight Shift:Take a step slowly. As you do, notice where the weight is now. Pay attention to how your foot feels when it lifts and the weight moves. Pause and feel the ground beneath you.Take a second step and again observe: where is the weight now? Is it centered? Where do you feel the most pressure? 2. 4 Phases of Walking: Shifting, Lifting, Moving, PlacingNow, let’s move into a more structured practice. For the next 5-10 minutes, walk in four phases:Shifting: Begin by shifting your weight from one foot to the other. Feel the subtle transition.Lifting: When you lift your foot, notice the feeling of the leg being raised.Moving: As your foot moves forward, be aware of the motion and the space it covers.Placing: Finally, as you place your foot on the ground, notice the sensation of contact with the earth.As you walk, repeat the words “shifting,” “lifting,” “moving,” and “placing” silently to yourself, aligning each phase of your walking with the appropriate word. This will help you focus your attention on each part of the movement.Whenever you notice your thoughts drifting, simply come back to the present moment. Feel the feet touching the earth. Let the body guide you back to the sensations of movement.3. Standing Again: Breath and WeightPause once again and stand still. Can you feel your breath? Is your breath calm or shallow? Notice the movement of your body as you breathe in and out. Pay attention to where the weight of your body is now. Is it more evenly distributed or shifted to one side? How does the stillness compare to the motion of walking?4. Balance and FocusNow, let’s explore balance and Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Welcome to this series of walking and mindful movement meditations. These practices are an integral part of sitting meditation, especially in formal training, and are designed to help deepen your awareness of your body and environment through movement. In this series, I will guide you through different forms of walking meditation that incorporate standing, walking, and mindful movement. For some of you, these practices will feel like a natural extension of sitting meditation; for others, the movement may provide a helpful pathway to concentration and focus. With regular practice, these exercises can develop acute sensory and perceptual abilities.Remember, this is an experiment. Explore, discover what works for you, and tailor the practice to your needs. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Embodied Mindfulness Meditationwith Dina Asher KusnirAn Invitation to Heart-Centered PerceptionIn a world that often prioritizes head over heart, this practice offers a gentle but powerful rebalancing. By recognizing the heart as the root of perception, we invite a more integrated, embodied way of experiencing life.When listening to the heart there are three levels of knowing that become one flow.1. listening to the pulsation of the heart on radial artery of the opposite hand. Listen and feel the heart beat in the chest. This deep listening has immense healing power for the whole body.2. The heart nourishes and maintain the tree of life, that is our body mind. Each heartbeat is a contraction of the heart that sends blood to the body with nutrients and life force. Each body part is in direct contact with the heart through the blood flow. And the heart is in direct contact with the organ through the return blood.3. The heart is the root of our perceptions. The sense organs receive the nutrients and life force from the heart as they open like flowers to receive the impression of the outer world, sent it back to the heart via the blood flow.One heart beat at a time we perceive the world.This Episode:  Thoughts as the sixth sense flower: Three Levels, One FlowIn Buddhism, we have six senses. The sixth sense is thinking. Thoughts add to the mix of the sensual body that encases us, protect us and give us the experience of life. Bring awareness of thoughts to the brain/mind that is being nourished by the blood from the heart. The heart is pumping blood into the brain, the activity of neurons firing, receiving the impression back to the heart.One heartbeat at a time. Every time you feel your heartbeat, remember: you are the web of life knowing itself. Every breath you take connects you to every tree, every flower, every child named Spring who will inherit what we leave behind.May our gratitude for these sensory gifts move us to protect what remains sacred. May we live as conscious threads in the web, weaving beauty for all the springs yet to come. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Embodied Mindfulness Meditationwith Dina Asher KusnirAn Invitation to Heart-Centered PerceptionIn a world that often prioritizes head over heart, this practice offers a gentle but powerful rebalancing. By recognizing the heart as the root of perception, we invite a more integrated, embodied way of experiencing life.When listening to the heart there are three levels of knowing that become one flow.1. listening to the pulsation of the heart on radial artery of the opposite hand. Listen and feel the heart beat in the chest. This deep listening has immense healing power for the whole body.2. The heart nourishes and maintain the tree of life, that is our body mind. Each heartbeat is a contraction of the heart that sends blood to the body with nutrients and life force. Each body part is in direct contact with the heart through the blood flow. And the heart is in direct contact with the organ through the return blood.3. The heart is the root of our perceptions. The sense organs receive the nutrients and life force from the heart as they open like flowers to receive the impression of the outer world, sent it back to the heart via the blood flow.One heart beat at a time we perceive the world.This Episode: The Flower of Touch: Three Levels, One Flow The skin is the organ of sensation of touch encases our body for protection, for sensation from the outside and inside world.The heart is the root, sending the nutrients and oxygen and life force to the surface of the skin through all the layers. And the impression from the outside—from the clothes or the air or the chair, the temperature of the air, the pressure—is received by the skin and sent back to the heart, one heartbeat at a time. We think we're separate from the world. When the heart tells us that we are one flow, that we are the world through heartbeat, one heartbeat at a time. We are the world, and the world is us.In memories, in sensations, in feelings, one heartbeat at a time.Where do you feel your ending and where the world begins? It is this sensation of touch that the world in you and the flow of the heart is one. There is no outside that is not touches you in one of those organs and enters into your being through your heart Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Module 5: Heart Listening - The Flower of the sense of Taste: Three Levels, One FlowEmbodied Mindfulness Meditationwith Dina Asher KusnirAn Invitation to Heart-Centered PerceptionIn a world that often prioritizes head over heart, this meditation practice offers a gentle yet powerful rebalancing. By recognizing the heart as the root of perception, we welcome a more integrated and embodied approach to experiencing life. This journey invites you towards inner peace and spiritual awakening.  When listening to the heart, there are three levels of knowing that unite in one harmonious flow.  1. **Listening to the Pulsation**: Tune into the pulsation of the heart at the radial artery of your opposite hand. Feel the heartbeat resonating within your chest. This deep listening carries immense healing power for the entire body, encouraging a deeper state of meditation.  2. **Nourishing Our Tree of Life**: The heart nourishes and sustains the tree of life known as our body-mind. Each heartbeat is a contraction that sends life-giving blood infused with nutrients throughout our body, connecting every body part as it flows.  3. **Perception Rooted in the Heart**: The heart serves as the foundation of our perceptions. Our sense organs blossom open like flowers to receive the impressions of the outer world, sending those messages back to the heart through the lifeblood.  Embrace this meditation to rediscover your inherent connection to inner peace, healing, and spiritual awakening.One heart beat at a time we perceive the world.This Episode: The Flower of Taste: Three Levels, One FlowThe heart is the root of the sense organ of taste, sending nutrients, oxygen, and life force to the tongue. Then sensory receptors receiving the outer world as food or drink enter the mouth.          This realization of the one flow dissolves the boundaries we typically experience between    "inner" and "outer." The world comes to meet us at the door of taste perception and dissolves into our body to become us as food. This practice transforms every meal into a meditation, every sip of water into a moment of conscious connection with life itself. You begin to taste not just flavors, but the very essence of being alive. Enjoy the taste of your life, not just the food and drink that nourish your body, but the full flavor of being alive, aware, and connected to the web of existence through each conscious taste and heartbeat. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Module 5: Heart Listening - The Flower of the olfactory sense (smell); Three Levels, One FlowEmbodied Mindfulness Meditationwith Dina Asher KusnirAn Invitation to Heart-Centered PerceptionIn this episode, we explore the deep connection between heart listening and spiritual awakening, focusing on how the olfactory sense opens us to inner peace. By recognizing the heart as the root of perception, we invite a more integrated, embodied way of experiencing life. Listening to the heart transcends mere awareness; there are three levels of knowing that coalesce into one profound flow. The heart nourishes our body-mind connection, serving as a source of healing energy that circulates throughout our being. Every heartbeat sends life force and nutrients to our organs, creating a dance of perception where we connect deeply with our surroundings.In understanding the flower of smell, we realize that our ability to perceive fragrances is not continuous; it occurs in beat-by-beat pulses, illuminating the beauty of our experience with each heartbeat. This awareness offers an opportunity to embrace the essence of life, fostering a unified flow between heart and world. Join us as we explore how heart listening nurtures inner peace, paving the way for spiritual awakening and a fuller appreciation of existence.One heart beat at a time we perceive the world.This Episode: The Flower of SmellThe heartbeat as the root of the flower of smell, the entire apparatus of the olfactory system, and the consciousness that comes forward to meet the world of fragrances.A profound truth reveals itself when we pay attention: we don't smell continuously. Rather, we sense one heartbeat at a time. It is our brain that creates the illusion of continuity, but in reality, our perception occurs in pulses—one heartbeat at a time that we sense the fragrance of life. Feel the blessing of being able to perceive the fragrances of life. Sense the unified flow     between your heart and the outside world—from heart to world, from world to heart, one continuous dance of perception occurring heartbeat by heartbeat. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Module 5: Heart Listening - The Flower of the sense of Hearing;                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                  &nbs Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Module 5: Heart Listening - The Flower of Sight; Three Levels, One FlowEmbodied Mindfulness Meditationwith Dina Asher KusnirAn Invitation to Heart-Centered PerceptionIn a world that often prioritizes head over heart, this practice offers a gentle but powerful rebalancing. By recognizing the heart as the root of perception, we invite a more integrated, embodied way of experiencing life.When listening to the heart there are three levels of knowing that become one flow.1. listening to the pulsation of the heart on radial artery of the opposite hand. Listen and feel the heart beat in the chest. This deep listening has immense healing power for the whole body.2. The heart nourishes and maintain the tree of life, that is our body mind. Each heartbeat is a contraction of the heart that sends blood to the body with nutrients and life force. Each body part is in direct contact with the heart through the blood flow. And the heart is in direct contact with the organ through the return blood.3. The heart is the root of our perceptions. The sense organs receive the nutrients and life force from the heart as they open like flowers to receive the impression of the outer world, sent it back to the heart via the blood flow.One heart beat at a time we perceive the world.This Episode: The Flower of Sight: Three Levels, One FlowThe heart beat pulsating and sending waves of blood to the eyes with nutrient and life force. The heart is the root of the flower of sight. The eyes open and close to receive the light sending the light back to the heart through the blood flow.ONE FLOW - ONE HEART BEAT AT A TIME. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Module 5 Heart Listening - Paths of Wisdom, Listening in to Presencewith Dina Asher KushnirAn Invitation to Heart-Centered PerceptionIn a world that often prioritizes head over heart, this practice offers a gentle but powerful rebalancing. By recognizing the heart as the root of perception, we invite a more integrated, embodied way of experiencing life.When listening to the heart there are three levels of knowing that become one flow.1. listening to the pulsation of the heart on radial artery of the opposite hand. Listen and feel the heart beat in the chest. This deep listening has immense healing power for the whole body.2. The heart nourishes and maintain the tree of life, that is our body mind. Each heartbeat is a contraction of the heart that sends blood to the body with nutrients and life force. Each body part is in direct contact with the heart through the blood flow. And the heart is in direct contact with the organ through the return blood.3. The heart is the root of our perceptions. The sense organs receive the nutrients and life force from the heart as they open like flowers to receive the impression of the outer world, sent it back to the heart via the blood flow.One heart beat at a time we perceive the world.This Episode: Paths of Wisdom, Listening in to PresenceThere are 32 heart wisdom paths that we can explore together. Some of those paths can be reveal to us as we listen to our own heart’s beat.1. The wisdom path of listening; with each pulse feel the presence Not past not future this immediate listening is presence.2. The wisdom path of remembering; Your parents gave you your heart’s song in moment of conception, their parents gave them theirs and so on from the beginning of time.3. Wisdom path of mind dissolving into heart and heart dissolve into space.4. Wisdom path of joy; feel joy in your heart song.5. Wisdom path of longing for the Divine.6. Wisdom path of the flow of life and time Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Embodied Mindfulness MeditationWith Dina Asher KushnirAn Invitation to Heart-Centered Perceptionfocusing on inner peace and spiritual awakening. In a world that often prioritizes head over heart, this practice offers a gentle but powerful rebalancing. By recognizing the heart as the root of perception, we invite a more integrated, embodied way of experiencing life.When listening to the heart there are three levels of knowing that become one flow.1. listening to the pulsation of the heart on radial artery of the opposite hand. Listen and feel the heart beat in the chest. This deep listening has immense healing power for the whole body.2. The heart nourishes and maintain the tree of life, that is our body mind. Each heartbeat is a contraction of the heart that sends blood to the body with nutrients and life force. Each body part is in direct contact with the heart through the blood flow. And the heart is in direct contact with the organ through the return blood.3. The heart is the root of our perceptions. The sense organs receive the nutrients and life force from the heart as they open like flowers to receive the impression of the outer world, sent it back to the heart via the blood flow.One heart beat at a time we perceive the world.This Episode: Listen to the Pulse, Your Heart SongTake few moments to find the pulse on your radial artery by the wrist, explore till you find it. Each heart beat is a contraction of the heart that sends the blood throughout the body. Listen to the flow of water element, waves of life in your body.Each heart beat is our ancient time keeper, our metronome.Feel the beating in your chest, feel the rhythm of your heart song.Each throb sending waves of blood and life force to the entire body.This practice is also called heart coherence. This is a deep healing practice. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Body Scan: Listening to Body Signals: Moving Awareness Through the Bodywith Dina Asher KushnirIntroduction to Body ScanMindfulness directed toward body sensations teaches us to interpret the language of our life force. By engaging in sensing, inner seeing, and visualization, we explore the body as a microcosmic landscape. This practice offers two transformative benefits:Deepening Concentration and Focus: Focusing on body sensations sharpens our presence and concentration.Promoting Healing: "Where the mind goes, energy flows." By directing attention to specific areas, we activate the body’s natural healing processes, releasing tension and fostering relaxation.Emotions are stored in the body as “pockets” of tension or discomfort. This practice helps soften these areas through loving attention, allowing emotions and memories to surface for healing and release. Approach this journey with gentleness and compassion.This Episode: Moving Awareness Through the BodyKey Focus: Developing gentle awareness of each body part.Practice: learn the art of gentle movement of awareness from one body part to another from top of the head to the toes and back to top of the head. Reflection Question: "What areas of your body felt most alive or in need of attention?"Suggestions for IntegrationJournaling: After each session, take a few minutes to write down your observations and reflections. Note any areas of tension, memories, or emotions that surfaced.Daily Check-Ins: Throughout the day, take short pauses to tune into your body. Notice if any areas are calling for your attention. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Module 4 Body Scan - Body Scan with Movementwith Dina Asher KushnirIntroduction to Body ScanMindfulness directed toward body sensations teaches us to interpret the language of our life force. By engaging in sensing, inner seeing, and visualization, we explore the body as a microcosmic landscape. This practice offers two transformative benefits:Deepening Concentration and Focus: Focusing on body sensations sharpens our presence and concentration.Promoting Healing: "Where the mind goes, energy flows." By directing attention to specific areas, we activate the body’s natural healing processes, releasing tension and fostering relaxation.Emotions are stored in the body as “pockets” of tension or discomfort. This practice helps soften these areas through loving attention, allowing emotions and memories to surface for healing and release. Approach this journey with gentleness and compassion.This Episode: Body scan with movementstart paying attention to your feet, shifting wight forward and back, circling feet, circling hips, circling torso, shoulders, head. Come back to center each time and feel the body. Shaking; helping Lymphatics drainageTapping: soft with closed fitWalking with attention.  Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Module 4 Body Scan - Body Scan with Feelings, Vadanawith Dina Asher KushnirIntroduction to Body ScanMindfulness directed toward body sensations teaches us to interpret the language of our life force. By engaging in sensing, inner seeing, and visualization, we explore the body as a microcosmic landscape. This practice offers two transformative benefits:Deepening Concentration and Focus: Focusing on body sensations sharpens our presence and concentration.Promoting Healing: "Where the mind goes, energy flows." By directing attention to specific areas, we activate the body’s natural healing processes, releasing tension and fostering relaxation.Emotions are stored in the body as “pockets” of tension or discomfort. This practice helps soften these areas through loving attention, allowing emotions and memories to surface for healing and release. Approach this journey with gentleness and compassion.This Episode: Body Scan with Feelings, VadanaFeelings of natural, pleasant unpleasant feelings.Touch each body part with awareness and be conscious if this part feels pleasant? Or Neutral, Or unpleasant.Receiving the feeling with compassion and loving kindness to your body parts.  Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Module 4 Body Scan - Stillness as Medicine for Our Timewith Dina Asher KushnirIntroduction to Body ScanMindfulness directed toward body sensations teaches us to interpret the language of our life force. By engaging in sensing, inner seeing, and visualization, we explore the body as a microcosmic landscape. This practice offers two transformative benefits:Deepening Concentration and Focus: Focusing on body sensations sharpens our presence and concentration.Promoting Healing: "Where the mind goes, energy flows." By directing attention to specific areas, we activate the body’s natural healing processes, releasing tension and fostering relaxation.Emotions are stored in the body as “pockets” of tension or discomfort. This practice helps soften these areas through loving attention, allowing emotions and memories to surface for healing and release. Approach this journey with gentleness and compassion.This Episode: Stillness as Medicine for Our TimeBelly Breath with sounds of HAHAHAH as you exhale, empty and settle in the deep belly. Life rhythm, throbbing, pulsating, pausing, follow the body and allow movement to happen. Thoughts are quieting, silence is settling, stillness happens on its own. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Body Scan: Washing the Body with Breathwith Dina Asher KushnirIntroduction to Body ScanMindfulness directed toward body sensations teaches us to interpret the language of our life force. By engaging in sensing, inner seeing, and visualization, we explore the body as a microcosmic landscape. This practice offers two transformative benefits:Deepening Concentration and Focus: Focusing on body sensations sharpens our presence and concentration.Promoting Healing: "Where the mind goes, energy flows." By directing attention to specific areas, we activate the body’s natural healing processes, releasing tension and fostering relaxation.Emotions are stored in the body as “pockets” of tension or discomfort. This practice helps soften these areas through loving attention, allowing emotions and memories to surface for healing and release. Approach this journey with gentleness and compassion.This Episode: Washing the Body with BreathKey Focus: Combining breath and touch to deepen sensation awareness.Practice: wash the body with breath. Gently stroke the face, head, shoulders belly and feel the sensations. Begin with attention to the sensations on the top of the head and move downward through the whole body. notice tingling, pressure, warm, cold, movement, touch, weight, hard, soft.Reflection Question: "What sensations stood out to you, and how did your body respond to this practice?"Suggestions for IntegrationJournaling: After each session, take a few minutes to write down your observations and reflections. Note any areas of tension, memories, or emotions that surfaced.Daily Check-Ins: Throughout the day, take short pauses to tune into your body. Notice if any areas are calling for your attention. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Send me a note, love to hear from you. Module 3 Awareness: Arriving in the Present Moment: Begin Again with Heart Attentionwith Dina Asher KushnirIntroduction to Mindfulness of AwarenessAwareness serves as a gateway to awakening and healing, allowing the body and mind to align in the spaciousness of the present moment. Through these meditations, we cultivate an open heart that welcomes all experiences with grace and compassion.This Episode: Arriving in the Present Moment: Begin Again with Heart AttentionKey Focus: Starting anew in each moment.Description: Presence is the heart’s recognition that all is welcome in the vessel of awareness. With each moment, practice arriving fully and begin again, holding yourself and others in loving awareness.Takeaway: Rediscover the beauty of the present and the grace of unconditional acceptance. Click here to support the show.Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.