Mindfulness Meditation with Dawn Mauricio

In this meditation, you'll work with a paradox at the heart of practice: mindfulness requires effort and is also part of your natural essence. You'll be guided to gather your attention around an anchor—breath, sound, sensation—and return to it each time the mind wanders. Then comes the shift: when you notice the mind has wandered, you're actually noticing awareness returning. Can you celebrate that instead of judging it?Practice Reflection:The Five Faculties in Buddhism—faith, effort, mindfulness, concentration, and wisdom—aren’t new qualities to “collect” but rather they’re qualities we’re already cultivating wherever we are on our path of practice and a map that leads us to a freedom from suffering.In daily life, they can show up in ordinary moments. Faith is trusting that turning toward difficulty leads somewhere good. Effort is the energy you bring when you ask “What would serve me right now?”… and actually listen. Mindfulness is catching the moment you realize you’ve been on autopilot. Concentration is staying with one thing long enough to actually be present. Wisdom is recognizing the (unhelpful) patterns—doomscrolling leaves you anxious, certain interactions drain you, rest isn’t laziness—and choosing differently.The practice is learning to strengthen them intentionally, so when life gets overwhelming, you have something to come back to.🗓️ explore ways to deepen your practice and study here🌱 learn more about somatic experiencing for qt/bipoc here💌 receive a monthly letter in your inbox here This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

This meditation invites you to practice meeting your experience as it is, regardless of what arises. It’s less about staying with one thing, and more about learning how to be with whatever shows up, whether it’s thoughts, emotions, sensations, without needing to push them away or get pulled in. Over time, there may even be a softening in how personally things are taken, and a bit more room for experience to move through on its own.-----Practice reflection:It’s pretty common to relate to thoughts and emotions as if they’re who we are—this is me, this is mine. It’s no wonder we get caught in them and build a whole world around what the mind is saying.The Buddha pointed to another way of seeing: that experience is shaped by causes and conditions, and is not-self (anatta). Not to dismiss or detach, but to unbind and free us. In other words, things happen but they’re not me or mine.You might try this in simple moments during your day. When something strong arises, like feelings or really believable thoughts, notice it as experience—as something being known—rather than something you are.Nothing needs to be pushed away, and it doesn’t have to be taken so personally. Over time, this can loosen the grip and give us a taste of freedom.-----🗓️ explore ways to deepen your practice and study here🌱 learn more about somatic experiencing for qt/bipoc here💌 receive a monthly letter in your inbox here This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

This guided meditation invites a gentle widening of awareness. Instead of getting pulled into any one experience, the invitation is to include more, to notice what is here, and what else might also be here. It’s a meditation rooted in curiosity and permission, where nothing needs to be pushed away or held onto, and experience can unfold in a more open, connected way.-----Practice reflection:In our daily life, it’s easy for the mind to narrow in on one thing—a thought, a reaction, a story—and take it as the whole truth. From there, we can get pulled into seeing things in a fixed or personal way.View shapes so much of how we move through the world. It often starts as patterns, becomes norms and values, and over time can harden into fixed views or opinions.When we cling to them (and when we’re not open to being called in, called out, or receiving feedback), the Buddha pointed to the friction this creates: “Those who grasp at perceptions and views go about butting their heads in the world.” (Bikkhu Thanissaro’s translation of the Magandiya Suta in the Sutta Nipata)One way to recognize you are clinging to certain views or opinions is to notice whenever you feel a tension in your body, particularly when in relationship with others. Then quietly ask yourself “Am I clinging to a view right now? What view am I clinging to?”Practices like what else is here? can gently open things up. Not so you lose your perspective, but so it’s held a little more lightly, making space for other viewpoints, and a more responsive, less reactive way of being with others.N.B.: Just because there is a view being held doesn’t make it “wrong” or “bad.” If you are unsure if a certain view is skillful or not, you might take your reflection further as ask “Does it lead to a freedom from suffering for myself and others, now and in the future? If it causes harm, does it cause the least amount of harm possible?”-----🗓️ explore ways to deepen your practice and study here🌱 learn more about somatic experiencing for qt/bipoc here💌 receive a monthly letter in your inbox here This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

This short-but-sweet meditation invites you to shift your focus away from trying to stay present to instead recognizing the moment awareness returns. Instead of viewing distraction as a problem, it becomes part of the rhythm—something that makes the return known. The quiet encouragement in this practice is to meet the mind with less pressure, and to value awareness not because it’s constant, but because it always returns.Practice reflection:As you move through your day, try to catch those small moments when awareness returns after you’ve been lost in thought or distraction. You might even quietly acknowledge the moments of return with something like “ah, thank you” or, my personal phrase, “I see yoooooou.” No need to make it into a big thing; the value is in recognizing it.These moments easy to miss or take for granted, but they matter. This is a kind of Wise Effort. Practice is less about trying to stay focused all the time but more about valuing awareness when it is here. Over time, even distraction starts to feel less like a problem, and more like part of the rhythm of practice.🗓️ explore ways to deepen your practice and study here🌱 learn more about somatic therapy for qt/bipoc here💌 receive a monthly letter in your inbox here This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

This meditation invites you to let your practice be a place of refuge—one that doesn’t ask for effort or perfection. You’ll be guided to rest attention where it naturally wants to land, allowing awareness to feel easeful and supportive rather than forced. Alongside this, there’s a gentle noticing of how we relate to our experience—the quiet choices we make moment to moment—and the possibility of meeting it all with more kindness, curiosity, and care.---Practice reflection:As you move through your day, begin to notice the quality of effort you’re bringing to a given experience. At times, there may be striving, pushing, or trying to make something happen. At other times, there may be a natural ease—attention resting where it wants to, without force.Recognize when effort is becoming tight or unnecessary, and gently experiment with softening. Not as a way of checking out, but as a way of aligning with wise effort—where energy is balanced, responsive, and supportive of awareness.Over time, this discernment can deepen: less driven by habit or pressure, and more guided by clarity and care. Even small moments of easing back into what’s already here can become a quiet refuge.---🗓️ explore ways to deepen your practice and study here🫶🏽 deepen our connection and become a member here🌱 learn more about somatic therapy for qt/bipoc here💌 receive a monthly letter in your inbox here This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

Be gently guided into rest with a short meditation woven into the warm hum of brown noise. The brown noise continues throughout the track, supporting deep relaxation and rest. There’s no ending bell to pull you back to full wakefulness in case you’re deeply sleeping, only a fade into silence.Prefer a longer track to support a full night of sleep? Click here for the 8-hour version.-----Practice reflection:Rest is not a retreat from the world—it’s a return to what sustains us. In a culture that conditions us to be constantly productive, choosing rest can be a quiet act of resistance. This practice invites you to soften the nervous system, replenish your inner resources, and reconnect with your inherent worth beyond output or urgency. As you rest, you participate in a collective remembering: that liberation requires care, regulation, and the capacity to imagine life beyond exhaustion. May your rest support not only your own well-being, but the shared work of tending a more just and humane world.-----🗓️ explore ways to deepen your practice and study here🫶🏽 deepen our connection and become a member here🌱 learn more about somatic therapy for qt/bipoc here🗓️ explore ways to deepen your practice and study here💌 receive a monthly letter in your inbox here This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

In this practice, you’ll be guided to explore what quality you’d like to cultivate in these times. The practice isn’t about finding the right answer or fixing anything. It’s about the pause itself—the act of turning toward yourself long enough to listen.In slowing down and pausing, something becomes available, a kind of clarity, a remembering. This meditation is less about achieving a particular state and more about cultivating the muscle of tending to yourself—now and anytime you need it, even if just for a few seconds at a time.-----I'm finding myself in a new cycle of news addiction, and the regular and constant exposure to it is certainly leaving me feeling anxious and overwhelmed. This meditation was originally created in a cycle of overwhelm during the pandemic, and yet, it is serving me yet again. There’s something both humbling and reassuring about that. The same practices return when we need them. The same questions become anchors: What would serve me right now? Can I pause long enough to listen?If you’re feeling it, too—the pull toward regularly refreshing the news page or app, the undertow of anxiety, the sense of being swept away—I hope this brief practice can offer a moment of returning. -----🗓️ explore ways to deepen your practice and study here🫶🏽 deepen our connection and become a member here🌱 learn more about somatic therapy for qt/bipoc here💌 receive a monthly letter in your inbox here This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

In this practice, you’ll be guided to let your meditation be a refuge, a place you actually want to come to, where you can give your heart, mind, and body a rest from the ways you might normally navigate the world.The core invitation is twofold: Can you practice with what’s already naturally drawing your attention, rather than forcing yourself toward an anchor that feels performative or arbitrary? And can you notice the choice points that arise moment by moment—when the mind wanders, when discomfort appears, when you wish something was different? Not to get it right, but to become aware that choices are constantly being made, consciously or unconsciously.This meditation was guided in the monthly meeting of my membership community.Practice reflection:This meditation was inspired by the Buddhist teaching of Samma Sankappa (Wise Intention or Skillful Thought, the intention for goodwill, harmlessness, and renunciation), which acts as an energetic bridge between understanding and action, adding wisdom and purpose to our actions. Your wise intention empowers you to align your thoughts, words, and actions with your deepest understanding. Through the doorway of mindfulness, we develop clear seeing or clarity, and out of that clarity the possibility of wise response and action arises.“Our lives begin to end the day we become silent about the things that matter.” - Dr. Martin Luther King Jr.Ways to work with me✨ Book a Somatic Experiencing™ one-on-oneFor BIPOC, 2SLGBTQIA+ folksIn-person near Charlevoix metro on Tuesdays (and Wednesdays for January)Online via Zoom on Tuesdays and Thursdays (and Wednesdays for January)💫 Join my online mindfulness communitySome of the benefits members receive include: monthly meetups with me and other members; monthly practice calendar with meditations and talks; online practice series for freeFrom $30-$12 CAD/month🎧 Subscribe to my weekly guided meditation podcastGet meditations delivered to your inbox every WednesdayAlternatively, you can follow “Mindfulness Meditation with Dawn Mauricio” wherever you get your podcasts This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

In this practice, you’ll be guided to work with feeling tone, the quality of pleasant, unpleasant, or neutral that colors every moment of experience. The guiding question throughout is: what would serve my mindfulness right now? Because often, what serves us is noticing the feeling tone itself—the subtle pull of pleasant toward “more of this,” the resistance of unpleasant toward “less of this,” the drifting quality of neutral. Not as something to answer perfectly, but as an invitation to listen into what your practice needs.This meditation was guided during my 4-month Mindfulness Facilitation Certification Program.Practice reflection:We often move through meditation (and life) without noticing how feeling tone (or vedāna in Pali, the language in which the Buddha’s teachings were written) shapes our experience: how it quietly directs our attention, our choices, our sense of ease or struggle. This meditation invites you to get curious about that often-invisible layer. When you relax, what’s that like? When the mind wanders, what’s the feeling tone present? What about the field of your practice as a whole?The invitation is to notice, without needing to change anything. Pleasant, unpleasant, neutral—all of it is welcome.Ways to work with me✨ Book a Somatic Experiencing™ one-on-oneFor BIPOC, 2SLGBTQIA+ folksIn-person near Charlevoix metro on Tuesdays (and Wednesdays for January)Online via Zoom on Tuesdays and Thursdays (and Wednesdays for January)💫 Join my online mindfulness communitySome of the benefits members receive include: monthly meetups with me and other members; monthly practice calendar with meditations and talks; online practice series for freeFrom $30-$12 CAD/month🎧 Subscribe to my weekly guided meditation podcastGet meditations delivered to your inbox every WednesdayAlternatively, you can follow “Mindfulness Meditation with Dawn Mauricio” wherever you get your podcasts This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

In this practice, you'll be guided to bring to mind one or a few benefactors—people who have held you in a wish of love, who care deeply for your wellbeing. You'll visualize them gazing at you, sending wishes of happiness, safety, and compassion. The invitation is to receive their loving-kindness, to receive their wholesome wishes.This meditation was guided in a monthly meeting of my membership community.Practice reflection:For many of us, receiving care can be more vulnerable than offering it. This meditation invites a gentle exploration of what it’s like to be seen with kindness, and to allow those wishes to land—at whatever pace feels possible.The invitation is simply to receive.Ways to work with me✨ Book a Somatic Experiencing™ one-on-oneFor BIPOC, 2SLGBTQIA+ folksIn-person near Charlevoix metro on Tuesdays (and Wednesdays for January)Online via Zoom on Tuesdays and Thursdays (and Wednesdays for January)💫 Join my online mindfulness communitySome of the benefits members receive include: monthly meetups with me and other members; monthly practice calendar with meditations and talks; online practice series for freeFrom $30-$12 CAD/month🎧 Subscribe to my weekly guided meditation podcastGet meditations delivered to your inbox every WednesdayAlternatively, you can follow “Mindfulness Meditation with Dawn Mauricio” wherever you get your podcasts This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

This meditation begins by grounding attention in a steady anchor, offering a sense of support and arrival. From there, you’ll be guided to gradually widen your awareness, allowing thoughts, emotions, and sensory experiences to come into your experience without needing to fix or follow them. The practice emphasizes curiosity, ease, and trust in the changing nature of experience, with space to soften identification and rest more fully in open awareness by the end.This meditation was guided during my 4-month Mindfulness Facilitation Certification Program.Ways to work with me✨ Book a Somatic Experiencing™ one-on-oneFor BIPOC, 2SLGBTQIA+ folksIn-person near Charlevoix metro on Tuesdays (and Wednesdays for January)Online via Zoom on Tuesdays and Thursdays (and Wednesdays for January)💫 Join my online mindfulness communitySome of the benefits members receive include: monthly meetups with me and other members; monthly practice calendar with meditations and talks; online practice series for freeFrom $30-$12 CAD/month🎧 Subscribe to my weekly guided meditation podcastGet meditations delivered to your inbox every WednesdayAlternatively, you can follow “Mindfulness Meditation with Dawn Mauricio” wherever you get your podcasts This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

This meditation is part of my end of year rituals I do to honor the past year and to usher in the next year with connection, intention, and purpose. The meditation includes visualizing the year that is ending in reverse chronological order and letting any memories of whatever happened during the year arise naturally. Afterward, you can fill out the template available for download via the link below. The template prompts you to specify one to two highs and lows from each season, reflect on the one biggest lesson you (re)learned, and contemplate on how you want to feel in the coming year.• Access template here to download itThis meditation is part of my series Rituals for Renewal that runs every year from December 27-January 2. Join us!Ways to work with me✨ Book a Somatic Experiencing™ one-on-one for BIPOCIn-person near Charlevoix metro on Tuesdays (and Wednesdays for January)Online via Zoom on Tuesdays and Thursdays (and Wednesdays for January)💫 Join my online mindfulness communitySome of the benefits members receive include: monthly meetups with me and other members; monthly practice calendar with meditations and talks; online practice series for freeFrom $30-$12 CAD/month🎧 Subscribe to my weekly guided meditation podcastGet meditations delivered to your inbox every WednesdayAlternatively, you can follow “Mindfulness Meditation with Dawn Mauricio” wherever you get your podcasts This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

This is a practice of softening into what’s present, getting curious about how it moves, and offering yourself nurturing along the way. You’ll be guided to meet whatever is here, whether it be moods, contractions, confusions, or something else, with a quality of allowing and curiosity. Can you let it be here without fighting it? What are all the ways you feel what you’re feeling? As experiences move and shift, you might be able to touch into the recognition that it’s not you, not yours. And then tenderness: It’s okay. This, too.This meditation was guided during my 4-month Mindfulness Facilitation Certification Program. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

In this straight forward 10-minute practice, you’ll be invited to spend some time relaxing into the presence of whatever is already here. From this field of relaxation, regardless of how much or little you’re able to relax, you’ll gather your attention around an anchor, eventually, letting go of any way you’re practicing to simply rest, simply be.This meditation was guided in the monthly meeting of my membership community.Ways to work with me✨ Book a Somatic Experiencing™ one-on-oneFor BIPOC, 2SLGBTQIA+ folksIn-person near Charlevoix metro on Tuesdays (and Wednesdays for January)Online via Zoom on Tuesdays and Thursdays (and Wednesdays for January)💫 Join my online mindfulness communitySome of the benefits members receive include: monthly meetups with me and other members; monthly practice calendar with meditations and talks; online practice series for freeFrom $30-$12 CAD/month🎧 Subscribe to my weekly guided meditation podcastGet meditations delivered to your inbox every WednesdayAlternatively, you can follow “Mindfulness Meditation with Dawn Mauricio” wherever you get your podcasts This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

In this practice, you’ll be guided to be with whatever is present—contraction, expansion, confusion, calm—by asking yourself: can I allow it to be here? Allowing doesn’t mean liking it; it means setting the intention not to fight, change, or fix what’s here, at least for now. From there, observing its movement, the arising and passing away, eventually touching into the fact that it’s not you, not yours.This meditation was guided during my 4-month Mindfulness Facilitation Certification Program. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

In this mettā practice, you’ll be invited to offer loving-kindness to the different parts of yourself. Even if you might experience some parts of yourself as pleasant, unpleasant, or neutral, each part deserves and responds to kindness. Perfect for when loving or accepting yourself is hard.This meditation was guided during my 4-month Mindfulness Facilitation Certification Program.Ways to work with me✨ Book a Somatic Experiencing™ one-on-oneFor BIPOC, 2SLGBTQIA+ folksIn-person near Charlevoix metro on Tuesdays (and Wednesdays for January)Online via Zoom on Tuesdays and Thursdays (and Wednesdays for January)💫 Join my online mindfulness communitySome of the benefits members receive include: monthly meetups with me and other members; monthly practice calendar with meditations and talks; online practice series for freeFrom $30-$12 CAD/month🎧 Subscribe to my weekly guided meditation podcastGet meditations delivered to your inbox every WednesdayAlternatively, you can follow “Mindfulness Meditation with Dawn Mauricio” wherever you get your podcasts This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

In this practice, the guiding question becomes: what would serve your mindfulness right now? Perhaps practicing with pointed focus, or in an open, spacious way, or tuning into feeling tone is what you need. Whatever your experience, this meditation encourages an autonomy and responsiveness, as a way to support our natural quality of awareness that is kind and curious, not forced or effortful.This meditation was guided during my 4-month Mindfulness Facilitation Certification Program. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

In this practice, curiosity becomes your companion as you move through the entire body—What sensations are present that weren’t there before? How does one side of the body expand differently than the other? If you don’t feel anything, can you get curious about the numbness itself—where it begins, how big the area is? You might explore in great detail or in broad strokes, whatever feels supportive.This meditation was guided during my 4-month Mindfulness Facilitation Certification Program. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

In this week’s practice, we’ll explore feeling tone—that quality of pleasant, unpleasant, or neutral that colors every experience. Like so much in mindfulness, this might be simple, but it’s not always easy. Yet, it’s a skill worth cultivating, one that can lead to freedom from suffering. You might actively note the feeling tone, or relax your effort and listen for it to make itself known. This meditation was guided during my 4-month Mindfulness Facilitation Certification Program. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

In this practice, you’ll be guided to tune into the four elements as they appear in your body—how earth element holds you, pressing up from below; how air element moves through you, borrowed briefly before you breathe it out again; how water element appears as tears, saliva or sweat, before being released back into the atmosphere; and how fire element is experienced as warmth or coolness, shaped by forces around and in you. You might stay with one element as your anchor, or let your awareness move between them, noticing what’s here in this body made of borrowed earth, air, water, and fire.This meditation was guided during my 4-month Mindfulness Facilitation Certification Program. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

In this 10-minute practice, you’re invited to work in the spirit of ease—using whatever you’re already noticing as your anchor, rather than hardening or forcing yourself to be aware of something else. You’re encouraged to let go of how practice “should” be and instead meet what’s arising with curiosity and friendliness.This meditation was guided during the Spirit Rock Living Dharma Program. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

In this meditation, you’ll be guided to explore the breath as an anchor for attention—noticing where it lives in your body, its natural rhythm, the sensations that arise. If the breath happens to feel activating or inaccessible, you’re encouraged to find what works for you. Whether you settle into subtle awareness of the breath or simply rest, the practice emphasizes meeting yourself where you are.This meditation was guided during my 4-month Mindfulness Facilitation Certification Program. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

From choosing an anchor to relaxing your effort, this loose exploration of the four foundations of mindfulness sets the stage for your practice to become organic and remixed, moving between breath, sensation, sound, emotions, and thoughts. Over the course of the 30-minute practice, there may be enough settling for mindfulness itself become the anchor. Try it and see what’s possible for you.This meditation was guided during my 4-month Mindfulness Facilitation Certification Program. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

Join me for a 25-minute mindfulness practice invites you to slow down, turn inward, and to find your natural anchor—whether breath, sound, or body sensations.This meditation was guided during my 4-month Mindfulness Facilitation Certification Program. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

Many meditators become attached to the idea that meditating must be done with the eyes closed, but how can we use sight - much like we've used sound in the past - as an anchor and a window into a budding self-awareness? Observing your body's responses and reactions to visual stimulus is a beautiful way to practice. Try it with me! • Guided by Dawn Mauricio• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Spotify and Apple Podcasts or share it with a friend or two wherever you get your podcasts• Support my work by joining my membership community or subscribing to my newsletter and get additional resources regularly• Follow this podcast and be the first to know when new meditations become available (most Wednesdays)• Here's another version of a loving-kindness meditation: Love Your Many Sides.• Want to get in touch? Email [email protected] This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

Whether it is peace, energy, love, kindness, understanding, or something else you are looking for, this meditation will help you find pieces of yourselves that already contain that which you are seeking. It's a practice in resourcing from within. Which isn't meant to eliminate the need for others, only to keep us feeling sturdy and in harmony with ourselves. • Guided by Dawn Mauricio• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Spotify and Apple Podcasts or share it with a friend or two wherever you get your podcasts• Read more about this episode including the transcript• Support my work by joining my membership community or subscribing to my newsletter to get additional resources regularly• Follow this podcast and be the first to know when new meditations become available (most Wednesdays)• Here's another version of a loving-kindness meditation: Love Your Many Sides.• Want to get in touch? Email [email protected] This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

Sound is an amazing tool for observing our natural reactions and inclinations. Noticing how we physically receive certain sounds, what happens in the body when we can't seem to find a sound after the meditation we are listening to *told us to hear*! This meditation will use sound and the sense of hearing as a portal to observing the self. It will sort of replace the more frequently used anchors like breath, etc. Give it a listen! See what comes up! • Guided by Dawn Mauricio• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Spotify and Apple Podcasts or share it with a friend or two wherever you get your podcasts• Read more about this episode including the transcript• Support my work by joining my membership community or subscribing to my newsletter to get additional resources regularly• Follow this podcast and be the first to know when new meditations become available (most Wednesdays)• Here's another version of a loving-kindness meditation: Love Your Many Sides.• Want to get in touch? Email [email protected] This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

Sometimes a simple check in is incredibly powerful. This meditation will guide you through a little self-diagnostics check, to notice what is present in you in a precise moment. Doubt? Agitation? Fatigue? Practice saying "I see you! It's all good!" before diving deeper. Removing judgement allows us to be honest with ourselves and those around us about what we're navigating in a given moment which can create space for compassion towards yourself and others.• Guided by Dawn Mauricio• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Spotify and Apple Podcasts or share it with a friend or two wherever you get your podcasts• Read more about this episode including the transcript• Support my work by joining my membership community or subscribing to my newsletter to get additional resources regularly• Follow this podcast and be the first to know when new meditations become available (most Wednesdays)• Here's another version of a loving-kindness meditation: Love Your Many Sides.• Want to get in touch? Email [email protected] This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

One of the most common misconceptions I come across as a meditation teacher is the belief that you need to be able to empty your mind or stop it from wandering in order to meditate. The practice of meditation is a continual returning from wherever your mind wanders to. This meditation focuses on that very fundamental part of every practice: Returning. Over and over.• Guided by Dawn Mauricio• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Spotify and Apple Podcasts or share it with a friend or two wherever you get your podcasts• Read more about this episode including the transcript• Support my work by joining my membership community or subscribing to my newsletter to get additional resources regularly• Follow this podcast and be the first to know when new meditations become available (most Wednesdays)• Here's another version of a loving-kindness meditation: Love Your Many Sides.• Want to get in touch? Email [email protected] This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

Some days we just feel a little bit wired and unsettled. This meditation is a simple yet effective tool for helping to settle the mind, the nerves, and the spirit. In the meditation, I use the visual of a snow globe all shaken up and slowly settling. Think of this as *that* but for your mind. • Guided by Dawn Mauricio• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Spotify and Apple Podcasts or share it with a friend or two wherever you get your podcasts• Read more about this episode including the transcript• Support my work by joining my membership community or subscribing to my newsletter to get additional resources regularly• Follow this podcast and be the first to know when new meditations become available (most Wednesdays)• Here's another version of a loving-kindness meditation: Love Your Many Sides.• Want to get in touch? Email [email protected] This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

In a highly individualistic society that celebrates independence, it can feel hard sometimes to accept and embrace support. But the truth is, there is massive strength and freedom in allowing loved ones and our communities to support us. This meditation will tune into the ways your body and mind are resisting support as a practice in leaning into it.• Guided by Dawn Mauricio• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Spotify and Apple Podcasts or share it with a friend or two wherever you get your podcasts• Read more about this episode including the transcript• Support my work by joining my membership community or subscribing to my newsletter to get additional resources regularly• Follow this podcast and be the first to know when new meditations become available (most Wednesdays)• Want to get in touch? Email [email protected] This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

The body naturally wants to move towards balance. We don't really need to *do* anything about it. The mind however, often seeks perfection. This meditation will invite you to notice the way this mental tendency towards fixing and adjusting manifests in the body. The more we practice this, the more easily we can respond when we notice it happening in our day to day lives, slowly healing our perfectionist minds. • Guided by Dawn Mauricio• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Spotify and Apple Podcasts or share it with a friend or two wherever you get your podcasts• Read more about this episode including the transcript• Support my work by joining my membership community or subscribing to my newsletter to get additional resources regularly• Follow this podcast and be the first to know when new meditations become available (most Wednesdays)• Want to get in touch? Email [email protected] This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

This meditation is part of my end of year rituals I do to honor the past year and to usher in the next year with connection, intention, and purpose. The meditation includes visualizing the year that is ending in reverse chronological order and letting any memories of whatever happened during the year arise naturally. Afterward, you can fill out the template available for download via the link below. The template prompts you to specify one to two highs and lows from each season, reflect on the one biggest lesson you (re)learned, and contemplate on how you want to feel in the coming year.• Access template here to download it• Guided by Dawn Mauricio• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Spotify and Apple Podcasts or share it with a friend or two wherever you get your podcasts• Read more about this episode including the transcript• Support my work by joining my membership community or subscribing to my newsletter to get additional resources regularly• Follow this podcast and be the first to know when new meditations become available (most Wednesdays)• Want to get in touch? Email [email protected] This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

For those familiar with the practice of cultivating loving-kindness, you probably have done so through a recitation of phrases. Reciting phrases is just one doorway into this particular heart quality, and it doesn’t always work for everyone. In this practice, you’ll be guided to use images or a memory to inspire the sensations of loving-kindness to arise, and then to share it outward.• Guided by Dawn Mauricio• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Spotify and Apple Podcasts or share it with a friend or two wherever you get your podcasts• Read more about this episode including the transcript• Support my work by joining my membership community or subscribing to my newsletter to get additional resources regularly• Follow this podcast and be the first to know when new meditations become available (most Wednesdays)• Here's another version of a loving-kindness meditation: Love Your Many Sides.• Want to get in touch? Email [email protected] This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

The acronym RAIN - recognize, allow, investigate, non-identification - was created by Michelle McDonald and popularized by Tara Brach. Often taught as a tool to deal with overwhelming emotions, this twist on a more traditional RAIN practice is guided so that it can be an essential technique you refer to regardless of what your current experience is.• Guided by Dawn Mauricio• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Spotify and Apple Podcasts or share it with a friend or two wherever you get your podcasts• Read more about this episode including the transcript• Support my work by joining my membership community or subscribing to my newsletter to get additional resources regularly• Follow this podcast and be the first to know when new meditations become available (most Wednesdays)• Want to get in touch? Email [email protected] This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

Inspired by teacher Martine Bachelor, altruistic joy asks us to be joyful for others even if we may be not feel like it. In this meditation, you’ll be guided through a number of doorways into cultivating this heart quality.• Guided by Dawn Mauricio• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Spotify and Apple Podcasts or share it with a friend or two wherever you get your podcasts• Read more about this episode including the transcript• Support my work by joining my membership community or subscribing to my newsletter to get additional resources regularly• Follow this podcast and be the first to know when new meditations become available (most Wednesdays)• Want to get in touch? Email [email protected] This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

How are you right now? How are you really right now? Is it possible to go beyond the label, or concept, or construct of sadness or joy or busy and drop into the body? How does whatever you’re feeling manifest right now? Sensations are information! This meditation follows the thread of your experience back to an immediate awareness of what is felt in a moment. Over and over again.• Guided by Dawn Mauricio• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Spotify and Apple Podcasts or share it with a friend or two wherever you get your podcasts• Read more about this episode including the transcript• Support my work by joining my membership community or subscribing to my newsletter to get additional resources regularly• Read more about this episode including the transcript.• Follow this podcast and be the first to know when new meditations become available (most Wednesdays)• Want to get in touch? Email [email protected] This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

Tuning into the embodied experience of a phenomena–a sound, a thought, a sensation–can give us important insight into how we are feeling at any given moment. This meditation will invite kindness in as we practice returning over and over again to the most present sensations in our body.• Guided by Dawn Mauricio• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Spotify and Apple Podcasts or share it with a friend or two wherever you get your podcasts• Read more about this episode including the transcript• Support my work by joining my membership community or subscribing to my newsletter to get additional resources regularly• Want to get in touch? Email [email protected]• Read more about this episode including the transcript.• Follow this podcast and be the first to know when new meditations become available (most Wednesdays) This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

In a society obsessed with productivity and "doing" it can be really challenging to honor moments of stillness, even though these moments often hold vital wisdom for our well-being. This meditation is simple, yet can be challenging since. You'll be guided to put down the doing–seeking out the next instruction or thinking about the next thing to "do– and to direct your attention in a way that is mindful of whatever is attracting your attention.• Guided by Dawn Mauricio• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Spotify and Apple Podcasts or share it with a friend or two wherever you get your podcasts• Read more about this episode including the transcript• Support my work by joining my membership community or subscribing to my newsletter to get additional resources regularly• Want to get in touch? Email [email protected]• Read more about this episode including the transcript.• Follow this podcast and be the first to know when new meditations become available (most Wednesdays) This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

Whenever an emotion or a sensation arises and we get caught in thinking that it shouldn’t be this way, what is happening is simply nature living through us, being expressed in the moment. Much like how the heat or the air in your body comes and goes, much like the expressions of fire and wind in daily life fluctuate and waiver, so it is that all things come and go, arise and pass away. This meditation helps us tune into the elements as they live within us.• Guided by Dawn Mauricio• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Spotify and Apple Podcasts or share it with a friend or two wherever you get your podcasts• Read more about this episode including the transcript• Support my work by joining my membership community or subscribing to my newsletter to get additional resources regularly• Want to get in touch? Email [email protected]• Read more about this episode including the transcript.• Follow this podcast and be the first to know when new meditations become available (most Wednesdays) This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

In a news-obsessed, 24-hour information cycle society, it can be easy to feel overwhelmed by the sheer amount of suffering there is in the world at any given time. Between the people closest to us, those who challenge us, and those we know only from a distance ... It can be a lot to hold. This meditation introduces a few sentences to help you focus your care and attention where it needs to be, while also letting go of the urge to control every outcome. • Guided by Dawn Mauricio• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Spotify and Apple Podcasts or share it with a friend or two wherever you get your podcasts• Read more about this episode including the transcript• Support my work by joining my membership community or subscribing to my newsletter to get additional resources regularly• Want to get in touch? Email [email protected]• Read more about this episode including the transcript.• Follow this podcast and be the first to know when new meditations become available (most Wednesdays) This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

One of the biggest barriers many people face when starting their meditation practice is the idea that they are inherently either “good” or “bad” at it. In reality, though, a lot of meditation is the practice of coming back over and over and over again. This 10-minute meditation, which is my "go-to" when I'm in a pinch, is a simple and yet effective practice that kindly reminds you to begin again and again. The good news is that this practice will always be there to welcome you back each time.• Guided by Dawn Mauricio. • Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Spotify and Apple Podcasts or share it with a friend or two wherever you get your podcasts• Read more about this episode including the transcript• Support my work by joining my membership community or subscribing to my newsletter to get additional resources regularly• Want to get in touch? Email [email protected]• Read more about this episode including the transcript.• Follow this podcast and be the first to know when new meditations become available (most Wednesdays) This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

Whether you're just getting started with meditation, wanting to jump start your old practice, or looking to support your existing practice, Dawn Mauricio is here to help. Drawing on her decades of personal practice and years of study, you can find what you need right here. Season 3 meditations drop on Wednesdays starting October 12. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

"Balance" and "ease" are words used interchangeably to mean equanimity, while equanimity itself can be defined as a steadiness of the heart and mind. In other words, it is the groundwork for freedom and compassion through wisdom. Like many parts of mindfulness practice, discomfort can't be bypassed to an equanimous state, however, practice helps to cultivate the conditions for equanimity to arise naturally. In this meditation, you'll be guided into cultivating a balanced heart and mind.• Guided by Dawn Mauricio• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Apple Podcasts or share it with a friend or two wherever you get your podcasts• Read more about this episode including the transcript• Support my work by joining my membership community or subscribing to my newsletter to get additional resources regularly• Want to get in touch? Email [email protected]• Follow this podcast and be the first to know when new meditations become available (most Wednesdays) This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

Anyone else feeling some overwhelm right about now? I'm finding myself in a new cycle of news addiction and the regular and constant exposure to it is certainly leaving me feeling anxious and overwhelmed. This meditation was originally created in one of my last cycles of overwhelm, and yet, it is serving me yet again. If you're feeling it, too, I hope this meditation can be of support.• Guided by Dawn Mauricio• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Apple Podcasts or share it with a friend or two wherever you get your podcasts• Read more about this episode including the transcript• Support my work by joining my membership community or subscribing to my newsletter to get additional resources regularly• Want to get in touch? Email [email protected]• Follow this podcast and be the first to know when new meditations become available (most Wednesdays) This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

A natural human reaction is to avoid that which is unpleasant, especially anything painful. Like so much of mindfulness practice, the most immediate way in which we can find any sort of freedom is by moving toward it. Beware, though, because jumping into feeling pain without first establishing a foundation could alter your relationship to what you’re feeling but not for the better. This meditation invites you to gently lean into pain so that you can eventually establish a new relationship to it.• Guided by Dawn Mauricio• Music by Drew Bathory• This meditation is part of the meditation course “50 Meditations to Practice Awareness, Acceptance, and Peace”• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Apple Podcasts or share it with a friend or two wherever you get your podcasts• Read more about this episode including the transcript• Support my work by joining my membership community or subscribing to my newsletter to get additional resources regularly• Want to get in touch? Email [email protected]• Follow this podcast and be the first to know when new meditations become available This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

When sayings like “forgive and forget" are commonplace, being quick to forgive someone without ever really tending to your own hurt feelings, or letting someone back into your life despite your better judgment. For these reasons (and more), forgiveness can be a challenging and  commonly misunderstood quality. Forgiveness doesn’t condone the past, doesn’t mean you need to stay connected to anyone who has caused you pain, nor is weak or naive. It takes time and is really about not leaving anyone out of your heart, including yourself, for any hurt that may have been caused.• Guided by Dawn Mauricio• Music by Drew Bathory• This meditation is part of the meditation course “50 Meditations to Practice Awareness, Acceptance, and Peace”• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Apple Podcasts or share it with a friend or two wherever you get your podcasts• Read more about this episode including the transcript• Support my work by joining my membership community or subscribing to my newsletter to get additional resources regularly• Want to get in touch? Email [email protected]• Follow this podcast and be the first to know when new meditations become available This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

Mindfulness is a simple yet powerful practice that can be integrated it into anything we do. So much so that even if you don’t have the time or space to practice regularly, you can find countless opportunities throughout the day during which you can be mindful. In this practice, you'll be guided how to eat mindfully, which suddenly creates at least three opportunities daily to practice. For this meditation, it’s best to have some food in front of you, whether it's a whole meal or a snack.• Guided by Dawn Mauricio• Music by Drew Bathory• This meditation is part of the meditation course “50 Meditations to Practice Awareness, Acceptance, and Peace”• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Apple Podcasts or share it with a friend or two wherever you get your podcasts• Read more about this episode including the transcript• Support my work by joining my membership community or subscribing to my newsletter to get additional resources regularly• Want to get in touch? Email [email protected]• Follow this podcast and be the first to know when new meditations become available This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

As humans, we have become really good at avoiding what we don’t want to feel or experience, especially if it's painful or unpleasant, resulting in us (consciously or unconsciously) spending a lot of our time running away from perceived or future pain. What then happens is our past pains start to dictate our future. Although that might be true in many circumstances, we can learn how to cultivate a skillful relationship to pain and discomfort through self-compassion.• Guided by Dawn Mauricio• Music by Drew Bathory• This meditation is part of the meditation course “50 Meditations to Practice Awareness, Acceptance, and Peace”• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Apple Podcasts or share it with a friend or two wherever you get your podcasts• Read more about this episode including the transcript• Support my work by joining my membership community or subscribing to my newsletter to get additional resources regularly• Want to get in touch? Email [email protected]• Follow this podcast and be the first to know when new meditations become available This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com

Some days, the thought of loving ourselves can feel impossible, while other days it can feel selfish, leading us to offer love to others instead of ourselves. But it’s imperative that we start with ourselves, much like how we are told in an airplane to secure our own oxygen mask before helping others. This meditation, inspired by Susan Piver, is a remix of a traditional loving-kindness, or metta, meditation in which we practice sharing this quality with the different parts of ourselves.• Guided by Dawn Mauricio• Music by Drew Bathory• This meditation is part of the 50 meditation audio course “Awaken Presence”• Enjoyed this meditation? Rate it ⭐️⭐️⭐️⭐️⭐️ and review it on Apple Podcasts or share it with a friend or two wherever you get your podcasts• Read more about this episode including the transcript• Support my work by joining my membership community or subscribing to my newsletter to get additional resources regularly• Want to get in touch? Email [email protected]• Follow this podcast and be the first to know when new meditations become available This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit dawnmauricio.substack.com