Dive into mindfulness

Mindfulness 101

Are you new to mindfulness? Or perhaps you’re new to the Unified Mindfulness system? Or maybe you just need a tune up. No matter your entry point, you’re welcome here! I want to make sure you have grounding beneath you as you bring mindfulness into your daily life. Below is some key info to consider.

4 Ways to Practice

There are so many ways to apply mindfulness in your daily life! Sitting still with your eyes closed is only one way. Below, I share 4 powerful ways to bring mindfulness practice into your day (and how to know which application makes sense, depending on the situation).

Guided Meditations

Time to get into practice mode! I’m excited to guide you through a variety of mindfulness meditation techniques, ranging from cultivating lovingkindness in the body, all the way to appreciating all your senses in the present moment. Feel free to download the meditations, or stream them directly from this page!

Loving Kindness for Others

This Nurture Positivity mindfulness technique is designed to send positive intentions toward others. Maybe it’s your partner, loved one, a family member or friend who could use support. Maybe you focus on a patient or client you’re supporting. This meditation has the potential to support you in familiarizing yourself with the flavors of compassion and love that allow you to show up in your relationships with heightened skillfulness. When you cultivate your heart, you are cultivating your ability to be more patient with someone when they’re struggling, to be more accepting of where they’re at right now at this time in their life, and to bring a curiosity and care to the relationship. This ultimately provides your partner, friend, loved one or patient with the container of feeling seen, heard and supported.

Feel Flow in the Body

This guided meditation will take you on a journey of paying attention to movement, impermanence and flow in your See, Hear and Feel sense gates. By practicing this technique, you’re inviting in the power of impermanence to dissolve the fixed sense of self, to provide pain relief, and to help you increase resilience and be more adaptable.

See Hear Feel

This is all about appreciating the present moment, and anchoring your attention with the 3 major sense gates. the foundation to observe any sensory experience as it's arising in the present moment.When you label a sense experience (including anger felt in the body, or compulsive thinking), you’re taking power back in the situation. Instead of letting it control you, you're looking it at from above, thus diffusing it and providing yourself some distance from it. From there, you can pause, and determine how to respond (rather than remaining caught in reaction mode). 

Feel Positivity in the Body

In this training, we are looking at how to cultivate positivity and pleasure in our physical bodies, which familiarizes us with the felt sense of lovingkindness, compassion and pleasure (thus allowing that muscle to grow and expand)! This is a great way to support an inner climate of love, advocacy, forgiveness and a general inclination to be solution-oriented and accepting of pleasure. Not only that, but Feel Good is a great technique to help you build resilience and surf challenging times. When other techniques like See, Hear, Feel are inaccessible, this particular technique can become a resource or anchor to go to when you need to recharge, settle your nervous system or replace the afflictive script running in your head.

Feel Rest in the Body

This guided meditation will support you in focusing exclusively on your physical body, particularly accessing and soaking into the restful areas of your body. Being with rest takes practice: We must practice being with rest, so that we can tap into it more often and use it as a resource in moments of stress, high stakes situations, etc. The more we practice accessing rest in the body, or cultivating rest in the body, we not only have an on-hand resource to turn to during crisis, but we ALSO have the capacity to enjoy rest and relaxation more fully. We have more ACCESS to it, the more we cultivate it and develop our sensitivity to it.

Mindfully Navigate Uncertainty

This meditation technique is designed to reshape your relationship with uncertainty so that you feel more at ease, innovative and can hang with the unknowns (rather than falling into controlling behavior or grasping to find answers). I’ll guide you in a mindfulness technique where you dissect the sense experience of uncertainty into its separate parts, which has the effect of diffusing it of its power and intensity. Not only that, but clients report heightened sensory clarity, insight, patience, and equanimity become available. By paying attention to uncertainty in this way, the intensity and duration of the discomfort of uncertainty minimizes and transforms into rest, ease, pleasure, and flow. This is a powerful way to change your relationship with challenging emotions! 

Love and Healing for Yourself

This guided meditation is designed to promote an embodiment of the intentions of love and health. I’ll guide you through cultivating loving kindness in your inner world of See (visual space), Hear (auditory space) and Feel (physical space). Give yourself permission to receive the positivity that may arise, and soak into it. Practice allowing yourself to feel good. If you do not feel lovingkindness while you’re doing this technique, that’s ok! Keep at it, and notice over time that sensory clarity tuning up. With compassion and kindness, allow whatever arises to arise.

The 4 Ways to Practice Mindfulness

You don’t need to sit for 30 minutes to an hour a day in half lotus position on a special meditation pillow every single day in order to reap the benefits of mindfulness! You’re welcome to do those longer sits, but they’re not essential. Below are the 4 ways you can practice mindfulness, and the use case for each.