First This
Episodes
More Self-Compassion
27 May 2024
Contributed by Lukas
You, like every other soul, deserve kindness.
For The Intellectualizers
20 May 2024
Contributed by Lukas
Sometime we think it so we don't have to feel it.
Stories We Tell
13 May 2024
Contributed by Lukas
Is that story you're telling true? Is it helping you?
Hot Air Balloon
06 May 2024
Contributed by Lukas
See the thoughts, let them drift by.
Quiet Together
29 Apr 2024
Contributed by Lukas
We'll keep it simple today.
Descriptive vs Prescriptive
22 Apr 2024
Contributed by Lukas
Notice your approach.
The Other Side (Encore)
15 Apr 2024
Contributed by Lukas
A meditation on perspective, and being here while now is happening.
Tell Me Everything
08 Apr 2024
Contributed by Lukas
Control
01 Apr 2024
Contributed by Lukas
I get it, we want to feel like we have control. Let's build peace instead.
Yup, Those Are Thoughts
25 Mar 2024
Contributed by Lukas
Your thoughts have the power you give them.
Make Space
18 Mar 2024
Contributed by Lukas
Undealt with stuff takes up space that you need. Let's reclaim that space.
I Wish I Could Show You
11 Mar 2024
Contributed by Lukas
Let me remind you, I am behind you.
Focus Practice
04 Mar 2024
Contributed by Lukas
Paying attention improves with practice, let's do it.
More Metta
26 Feb 2024
Contributed by Lukas
May all beings everywhere be happy and free, may my actions in some way contribute.
Meditator, Archaeologist
19 Feb 2024
Contributed by Lukas
Pith helmets on! Let's see what's down there.
How Observing Helps
12 Feb 2024
Contributed by Lukas
Between shutting down and reacting there is an option, it's called observation.
Tiger At The Door
05 Feb 2024
Contributed by Lukas
When someone brings you a gift, you don't have to accept it.
Feeling Is Being
29 Jan 2024
Contributed by Lukas
Just by feeling whatever your senses show, you are meditating.
Now, Not Now (Encore)
22 Jan 2024
Contributed by Lukas
Stop Waiting
15 Jan 2024
Contributed by Lukas
Stop waiting to feel ready.
The Presence That Watches
08 Jan 2024
Contributed by Lukas
You are not your thoughts.
Musical Chairs
01 Jan 2024
Contributed by Lukas
When you call yourself to the present, there are a million places to set your mind.
Then Step Back
25 Dec 2023
Contributed by Lukas
Do your work, then step back. This is the only path to serenity.
First This, Then That (Encore)
18 Dec 2023
Contributed by Lukas
***An Encore presentation of our Premiere Episode*** Let Kathryn lead you through a short meditation and learn a very useful mantra along the way. If ...
Softly Softly
11 Dec 2023
Contributed by Lukas
Complete Breathing For Energy & Relaxation
04 Dec 2023
Contributed by Lukas
More Self-Compassion
27 Nov 2023
Contributed by Lukas
Present, Not Perfect
20 Nov 2023
Contributed by Lukas
TBD
Sensation Meditation
13 Nov 2023
Contributed by Lukas
Learning To Receive
06 Nov 2023
Contributed by Lukas
Back In Your Body
30 Oct 2023
Contributed by Lukas
Being in your head is a way to survive, when you're ready to heal and thrive we'll drop back into your body.
Not Setting The Table
23 Oct 2023
Contributed by Lukas
Clear a space for the present...and leave it clear.
Monkey Mind
16 Oct 2023
Contributed by Lukas
Hey you! Swinging from branch to branch. Come sit with me.
Subtle Sensations
09 Oct 2023
Contributed by Lukas
Sensory overloaded? Let's reset by remembering how to feel little things.
You're Not Trying To Do Nothing
02 Oct 2023
Contributed by Lukas
Meditation isn't doing or thinking nothing. It's being so full of the present that there is less space for other stuff.
Why Be Present
25 Sep 2023
Contributed by Lukas
Knowing why we are doing this helps.
A Meditation To Lessen Pain
18 Sep 2023
Contributed by Lukas
Let's try a technique for coping with and reducing pain.
Self-Compassion
11 Sep 2023
Contributed by Lukas
You, as much as any soul alive, deserve compassion.
We'll See
04 Sep 2023
Contributed by Lukas
What will happen next? We’ll See.
Teeny Tiny Pep Talk
28 Aug 2023
Contributed by Lukas
Just you, as you are is good, is enough. Nothing is missing or lacking from you.
Walking the Path
21 Aug 2023
Contributed by Lukas
At first you can't see where to put your feet, soon it becomes natural.
Level of Awareness
14 Aug 2023
Contributed by Lukas
We are all coming into this moment with the level of awareness that we have.
Middle Distance
07 Aug 2023
Contributed by Lukas
When you get stuck in what's right in front of your nose, move your gaze into the middle distance.
Peace, peace, peace
31 Jul 2023
Contributed by Lukas
Simple peaceful practice.
Gratitude Practice
24 Jul 2023
Contributed by Lukas
Or think of it as remembering to enjoy. You're meant to enjoy your life.
Make friends with your brain
17 Jul 2023
Contributed by Lukas
Sometimes wires get crossed, let's unwind them.
It only has to make sense to you.
10 Jul 2023
Contributed by Lukas
And you never have to explain.
Joy division
03 Jul 2023
Contributed by Lukas
You're meant to enjoy your life.
Aspirational Recycling
26 Jun 2023
Contributed by Lukas
Taking responsibility for your stuff.
Is this Helping?
19 Jun 2023
Contributed by Lukas
If something doesn't help you, it's ok to walk away from it.
What you pay attention to.
12 Jun 2023
Contributed by Lukas
Your life is what you notice.
Knocking On Your Door
05 Jun 2023
Contributed by Lukas
When you go looking for your thoughts, what do you find?
FAQs
29 May 2023
Contributed by Lukas
Asking questions keeps you present.
The Middle Path
22 May 2023
Contributed by Lukas
When you need to slow down, when you need to step back, step onto the middle path.
It's ok not to know
15 May 2023
Contributed by Lukas
When you're new at something and don't know what's going on, remember it's because you're new and don't know what's going on.
Hold it Lightly
08 May 2023
Contributed by Lukas
As things arise, feel them, be aware, but hold them lightly.
Small Moments
01 May 2023
Contributed by Lukas
Most of your life is made of small moments, if they mean more...that's a different kind of life.
It Couldn't Matter Less
24 Apr 2023
Contributed by Lukas
Only a few things matter, let's clear the path for them.
Breathing School: Ujjayi Breathing
17 Apr 2023
Contributed by Lukas
A breath that energizes at the same time that it soothes? Sign me up.
The Pause
10 Apr 2023
Contributed by Lukas
Between something happening, and you responding, add in a pause.
We'll do this together
03 Apr 2023
Contributed by Lukas
Come sit with me, let's practice together.
The Lights in Your House
27 Mar 2023
Contributed by Lukas
Room by room, shine a light into the corners.
Yuck or Yum
20 Mar 2023
Contributed by Lukas
Make space to choose.
Return to the Lake
13 Mar 2023
Contributed by Lukas
Let's revisit this episode... there is a part of you that cannot be harmed.
Meditation for Putting Your Phone Down
06 Mar 2023
Contributed by Lukas
Ask these three questions when you find yourself mindlessly on your phone.
Your Umbrella
27 Feb 2023
Contributed by Lukas
Looking at the difference between being kind and being nice.
Back to Basics
20 Feb 2023
Contributed by Lukas
Let's revisit the basics of mindfulness.
Body-Based Meditation
13 Feb 2023
Contributed by Lukas
Rather not focus on your breath? There are other ways to practice.
Let Your Guard Down
06 Feb 2023
Contributed by Lukas
What else do you have energy for when you aren't defending?
Draining the Reservoir
30 Jan 2023
Contributed by Lukas
Let's empty out what has built up.
Enough
23 Jan 2023
Contributed by Lukas
What is enough in this moment?
Intuition Practice
16 Jan 2023
Contributed by Lukas
How does it feel in your body to speak the truth.
What deserves your attention...
09 Jan 2023
Contributed by Lukas
Let's practice noticing what matters.
Consider That...
02 Jan 2023
Contributed by Lukas
Overthinking? Push play.
Old Scars
26 Dec 2022
Contributed by Lukas
Old scars rise up and are healed.
First and Second Level
19 Dec 2022
Contributed by Lukas
There is what you experience, then what you think about it. Let's stay on the first level.
Sense of Self
12 Dec 2022
Contributed by Lukas
It's a big part of your emotional maturation, the development of a strong sense of self.
The Wings of a Bird
05 Dec 2022
Contributed by Lukas
The two qualities we are cultivating are awareness and equanimity. Let's grow them in equal proportion.
Belly, Chest and Head
28 Nov 2022
Contributed by Lukas
Let's get centered...literally.
Breathing School: Panic Button
21 Nov 2022
Contributed by Lukas
When you need to hit the panic button, try this breathing technique.
Like You Chose It
14 Nov 2022
Contributed by Lukas
Can you sit with this circumstances of right now, as if you chose them?
Moment to Moment
07 Nov 2022
Contributed by Lukas
Moment to moment non-judgmental awareness. That's our work.
Beginner's Mind
31 Oct 2022
Contributed by Lukas
Let's start again, with a beginner's mind.
Let It Be
24 Oct 2022
Contributed by Lukas
Sometimes when you want to let go, it doesn't go. How about 'Let it be.'
Face, Hands and Feet
17 Oct 2022
Contributed by Lukas
Anything that is happening now can be a focal point for meditation. Let's notice what you feel in different parts of your body. ...
Building a Habit
10 Oct 2022
Contributed by Lukas
Let's practice in a way today that will make coming back tomorrow easier.
Learn to Observe
03 Oct 2022
Contributed by Lukas
Between reacting and going numb, there is another option.
Soften Your Focus
26 Sep 2022
Contributed by Lukas
Don't force. Allow. Let's sit together and practice in a gentle way.
A Tool for Consistent Practice
19 Sep 2022
Contributed by Lukas
How can improve the chance that you will sit mediation tomorrow? Find a way to sit today that will make you want to continue the habit.
Negative Emotions
12 Sep 2022
Contributed by Lukas
Negative emotions serve a purpose, let's practice sitting with them.
Breathing School: Energizing Breath
05 Sep 2022
Contributed by Lukas
Wake up and shine with this simple breathing practice today.
The Horse's Name
29 Aug 2022
Contributed by Lukas
Pay attention to what matters, especially in vital moments.
Loving Kindness Meditation
22 Aug 2022
Contributed by Lukas
A balm for a roughed up heart...
Empty Your Cup
15 Aug 2022
Contributed by Lukas
Everything that isn't happening to you right now, let's drain it away.
Label Thinking
08 Aug 2022
Contributed by Lukas
A simple way to step outside of your thoughts. Let's sit together.
Three Steps
01 Aug 2022
Contributed by Lukas
Meditation in three simple steps. Come sit down.
Calm Attention
25 Jul 2022
Contributed by Lukas
Let's flex our muscles of calm attention. Being with what we feel and just observing.
The Other Side
18 Jul 2022
Contributed by Lukas
A meditation on perspective, and being here while now is happening.
Breathing School: Soothing Breath
11 Jul 2022
Contributed by Lukas
Keep this simple soothing breath technique in your toolbox, it's gentle and easy to use wherever you are.
The Unquiet Mind
04 Jul 2022
Contributed by Lukas
If your mind races when you meditate, you are normal. Let's work where we are.