Mindfulness Meditation with Dawn Mauricio

The truth is, awareness of the world can be exhausting. Being in a marginalized body or being an ally to marginalized bodies can leave our nervous systems fried. We need to rest in order to remain resourced to continue resisting the very systems that oppress us. Not to mention, that under a capitalistic and patriarchal society, resting itself is an act of rebellion and resistance! This meditation will guide you towards feeling and finding rest in your 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 • 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 hi@dawnmauricio.org

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 hi@dawnmauricio.org

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 hi@dawnmauricio.org

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 hi@dawnmauricio.org

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 hi@dawnmauricio.org

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 hi@dawnmauricio.org

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 hi@dawnmauricio.org

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 hi@dawnmauricio.org

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 hi@dawnmauricio.org

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 hi@dawnmauricio.org

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 hi@dawnmauricio.org

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 hi@dawnmauricio.org

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 hi@dawnmauricio.org

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 hi@dawnmauricio.org

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 hi@dawnmauricio.org • Read more about this episode including the transcript. • Follow this podcast and be the first to know when new meditations become available (most Wednesdays)

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 hi@dawnmauricio.org • Read more about this episode including the transcript. • Follow this podcast and be the first to know when new meditations become available (most Wednesdays)

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 hi@dawnmauricio.org • Read more about this episode including the transcript. • Follow this podcast and be the first to know when new meditations become available (most Wednesdays)

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 hi@dawnmauricio.org • Read more about this episode including the transcript. • Follow this podcast and be the first to know when new meditations become available (most Wednesdays)

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 hi@dawnmauricio.org • Read more about this episode including the transcript. • Follow this podcast and be the first to know when new meditations become available (most Wednesdays)

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.