• Mindfulness training
• Learning to stay
• Sitting postures
• Yoga, qigong, and mindful movement tips

Summary: This non-guided meditation has a few instructions to get you started. Then, you may practice for as long as you want.

Summary: In this meditation, you’ll sit still and focus on your breath. You might notice urges to move or adjust your position as you remain still. Instead of acting on these urges, you can observe them. Acknowledge the sensations and thoughts accompanying the urge to move and notice how they eventually fade away on their own. This practice helps you develop patience and awareness, teaching you that not all impulses require action.

Summary: In this meditation, you’ll practice watching your thoughts and feelings come and go and noticing if they pull you away from your experience. You’ll become aware of their impermanence. When you patiently give your thoughts and feelings time, they will go on their own as different thoughts and feelings show up and replace them when you’re living life. Sometimes, they hang around longer than other times, especially when you’re focused on getting rid of or changing them. So, relax wholeheartedly into the fact that things change.

Summary: In this meditation, you’ll practice mindful acceptance of thoughts, observing them and seeing them for what they are and where they are, just words in your head instead of what your mind says they are. And accepting your thoughts instead of reacting to or trying to control or change them. This can intensify and prolong their effects, which can keep you stuck in them.

• Yoga practice 1
• Yoga practice 2
• Qigong morning practice: Energy vitality
• Qigong evening practice: Stress relief

To round out your mindfulness education, here are some questions you may ask yourself and answer at the end of an exercise:

1. What did you notice as you did the exercise?
2. Were you more involved in following the exercise or more involved in wandering away? Use the words “I’m noticing” in your response (for example, “I’m noticing I was more involved in following the exercise”).
3. Are you feeling better, about the same, or worse now? Use the words “I’m noticing” in your response (for example, “I’m noticing I’m feeling better”).
4. What did you learn from doing the exercise?