Your Mindful Coach

In today's practice we bring our attention to the aliveness that is here through the body breathing and we reflect upon a question. How do you want to live your life? Visit us at www.center4selfcare.com for more great resources May you give yourself the compassion, care, and kindness you deserve and need.

In today's practice we bring our attention into the body, soften and relax through the body, and we reflect upon a question. How do you like to have fun and enjoy yourself? Visit us at www.center4selfcare.com for more great resources May you give yourself the compassion, care, and kindness you deserve and need.

Join us for two weeks of reflection and connection. Posted daily beginning July 9. In today's practice we bring our attention to the body and the breath, and then we reflect upon a question. What do you need for your care? Visit us at www.center4selfcare.com for more great resources May you give yourself the compassion, care, and kindness you deserve and need.

Join us for two weeks of reflection and connection. Posted daily beginning July 9. In today's practice we bring our attention into the body and and we reflect upon a question. What is most important and matters most? Visit us at center4selfcare.com for more great resources May you give yourself the compassion, care, and kindness you deserve and need.

Join us for two weeks of reflection and connection. Posted daily beginning July 9. In today's practice we bring our attention to the breath and and we reflect upon a question. What brings you here today? Visit us at center4selfcare.com for more great resources May you give yourself the compassion, care, and kindness you deserve and need.

I often speak with individuals who lament being “bad at meditation” or finding it impossible to clear their minds. But that is not the point of meditation. In meditation, nothing is left out. Some days it is peaceful, many days it is not. As we become more familiar with the habits of the mind, we introduce choice into our experience. We become more skilled at catching ourselves when we are caught and choosing what we’ll think. So today, let your mind wonder, and wander.

This track is a shorter version of the Gentle Witness practice, also available as a talk and an extended practice on Soundcloud and iTunes. Visit www.center4selfcare.com to learn more.

Life is constantly changing. There are a finite number of things we can control but most of our experience turns on our response to this ever-changing landscape. With meditation, we practice encounter pleasant, unpleasant and neutral sensations, treating them with care and self-compassion.

How am I feeling? How have I been feeling? How do I want to feel? What's between me and feeling free? These questions invite us to explore our inner experience. This practice asks you to ask yourself these questions and see what comes up for you.

The following meditation was recorded at a recent "Mindful Dads Meeting" in the Philadelphia area. We are invited to soften and still our body in order to find meaning and importance that lives within us. To learn more, visit www.center4selfcare.com.

Today's guided meditation begins with the breath and body followed by an inquiry on three questions. These questions are fundamental to the discipline of meditation. What brings me here? What do I need for my care? What is my intention? Visit www.center4selfcare.com to learn more.

Today's guided practice explores concentration, specifically awareness of the breath, counting, noting and sounds. These practices return us to the present moment, the only moment that is truly available to us.

Today's meditation was recorded at an outdoor gathering of Men Sitting By A Fire, an offering of www.center4selfcare.com. We use our senses to arrive at the present moment, hearing sounds, feeling the air and smelling our environment. You may enjoy trying this yourself outside or let the sounds we recorded be part of your experience.

Josh offers a breath focused practice that offers phrases to make part of your experience. To learn more, visit www.center4selfcare.com.

In this practice, Josh Gansky invites you to connect with the body through simple movement and noticing. It is a superb practice to begin a meditation period or to offer a mindful moment to yourself. Please visit www.center4selfcare.com to learn more about this as well as our in-person and virtual mindfulness offerings.

Today's 7 Mindful Minutes works with a challenging problem or situation that you are facing. Through the practice of inquiry, new responses to this situation may enter your consciousness. It can be very helpful to write and reflect after you have practiced. Pleae visit www.center4selfcare.com where you can find a handout that you can use to record your experience.

Today's guided practice begins with a softening and relaxation in the body before moving to an awareness of the thoughts, feelings and sensations that are part of our human experience. The listener is invited to identify these mental formations and "sit with" them, not trying to change them but recognizing them and being curious. If you'd like to learn more, please visit www.center4selfcare.com and check out our upcoming programs in the Philadelphia area.

Today's guided practice is a meditation that explores the feelings that we want to incline ourselves towards. As we examine these questions, we may find that our intuition provides wise advice.

This practice is adapted from Kristin Neff, the author of Self-Compassion, The Proven Power of Being Kind to Yourself. This practices harnesses 3 tools of self-compassion: Mindfulness, Shared Humanity and Self-Kindness. Visit Neff's website, self-compassion.org to learn more or follow our blog at www.center4selfcare.com

Today's guided practice gives us time to experiencing what we are feeling, thinking and sensing while it is happening. There is nothing to fix or change. Instead, we observe the movements of our mind with a stillness and spaciousness. This episode features my partner at the Center for Self-Care, Josh Gansky. Learn more about our work at www.center4selfcare.com.