Simple sitting with awareness of breath as a pathway to inner peace and renewal. Recollect and Ground: Each breath awareness is an opportunity to recollect and gather the scattered thoughts and return to breath. Use the "Ah" sound that activates the relaxation response of parasympathetic nervous system. Discover a "fountain" within, an inexhaustible source of nourishment and strength through awareness of breath, Shift from "doing" breathing to allowing breath to breathe its...

You are a vessel of peace We become the vessel of peace through the practice of allowing everything as it is—no division, no separation, just radical acceptance. When the "missiles of thoughts" quiet down and the "screams of battle within our heads" settle, what remains is a simple, often unnamed peace that lives in our breath, breathing itself, touching our nostrils, touching one another through the air. By becoming a vessel of peace, we embody the change we wish to see in the world, t...

Radical Acceptance - Finding Your Center in an Unstable World This meditation guides us to find stability during turbulent times through "unstable stability"—the recognition that true balance comes from fluid responsiveness rather than rigid control, like how our bodies constantly make micro-adjustments while standing. The core practice is radical acceptance: completely welcoming whatever thoughts, emotions, or sensations arise without judgment while "resting on the breath" as an anchor...

Sitting at the river’s edge This practice reminds us that beneath the ever-changing weather of our inner and outer worlds lies our precious, divine presence—the eternal awareness that sits peacefully by the river of life, blessing everything that flows. This gentle meditation teaching offers a metaphor for spiritual practice: we are pure awareness sitting by the riverbank of our life's experiences. We learn to position ourselves as the loving witness who observes everything with accepta...

Finding the Infinite in the Pause between Inbreath and Outbreath From the Radiance Sutra: "In any quiet moment when you are breathing, the breath may flow out and pause of itself… Here, in the pause, experience opens into exquisite vastness, with no beginning and no end." This guided meditation focusing on finding stillness and presence in the pauses between breaths. The pause is a doorway to infinite possibility—a sanctuary within where we can pray, heal, and find refuge even whe...

Pause between the breath From the Radiance Sutras comes this beautiful guidance: "In any quiet moment, when you are breathing, the breath may flow out and pause of itself. Or flow in and pause of itself. Here, experience opens into exquisite vastness with no beginning and no end. Dive into it. Drink deeply and emerge renewed." Simple Practice Steps Ground through touch - Feel your body's contact pointsFocus on breath at nostrils - Notice temperature differencesFind natural pauses after inhale...

Walking with exploration of sense perceptions In this recording, we will explore the senses and their consciousness: seeing, hearing, touch, and smell. Each "walking" in this practice will focus on one sense at a time. You can walk for 5-10 minutes, then rest and let your mind wander before returning for another brief session. The key to this meditation is experimentation and exploration. These walking explorations can be done outdoors in nature, in your neighborhood, on city streets, or on a...

Welcome to this series of walking and mindful movement meditations. These practices are an integral part of sitting meditation, especially in formal training, and are designed to help deepen your awareness of your body and environment through movement. In this series, I will guide you through different forms of walking meditation that incorporate standing, walking, and mindful movement. For some of you, these practices will feel like a natural extension of sitting meditation; for others...

Welcome to this series of walking and mindful movement meditations. These practices are an integral part of sitting meditation, especially in formal training, and are designed to help deepen your awareness of your body and environment through movement. In this series, I will guide you through different forms of walking meditation that incorporate standing, walking, and mindful movement. For some of you, these practices will feel like a natural extension of sitting meditation; for others...

Embodied Mindfulness Meditation with Dina Asher Kusnir An Invitation to Heart-Centered Perception In a world that often prioritizes head over heart, this practice offers a gentle but powerful rebalancing. By recognizing the heart as the root of perception, we invite a more integrated, embodied way of experiencing life. When listening to the heart there are three levels of knowing that become one flow. 1. listening to the pulsation of the heart on radial artery of the opposite hand. Listen and...

Embodied Mindfulness Meditation with Dina Asher Kusnir An Invitation to Heart-Centered Perception In a world that often prioritizes head over heart, this practice offers a gentle but powerful rebalancing. By recognizing the heart as the root of perception, we invite a more integrated, embodied way of experiencing life. When listening to the heart there are three levels of knowing that become one flow. 1. listening to the pulsation of the heart on radial artery of the opposite hand. Listen and...

Module 5: Heart Listening - The Flower of the sense of Taste: Three Levels, One Flow Embodied Mindfulness Meditation with Dina Asher Kusnir An Invitation to Heart-Centered Perception In a world that often prioritizes head over heart, this meditation practice offers a gentle yet powerful rebalancing. By recognizing the heart as the root of perception, we welcome a more integrated and embodied approach to experiencing life. This journey invites you towards inner peace and spiritual awakening. &...

Module 5: Heart Listening - The Flower of the olfactory sense (smell); Three Levels, One Flow Embodied Mindfulness Meditation with Dina Asher Kusnir An Invitation to Heart-Centered Perception In this episode, we explore the deep connection between heart listening and spiritual awakening, focusing on how the olfactory sense opens us to inner peace. By recognizing the heart as the root of perception, we invite a more integrated, embodied way of experiencing life. Listening to the heart t...

Module 5: Heart Listening - The Flower of the sense of Hearing; ...

Module 5: Heart Listening - The Flower of Sight; Three Levels, One Flow Embodied Mindfulness Meditation with Dina Asher Kusnir An Invitation to Heart-Centered Perception In a world that often prioritizes head over heart, this practice offers a gentle but powerful rebalancing. By recognizing the heart as the root of perception, we invite a more integrated, embodied way of experiencing life. When listening to the heart there are three levels of knowing that become one flow. 1. listening to the ...

Module 5 Heart Listening - Paths of Wisdom, Listening in to Presence with Dina Asher Kushnir An Invitation to Heart-Centered Perception In a world that often prioritizes head over heart, this practice offers a gentle but powerful rebalancing. By recognizing the heart as the root of perception, we invite a more integrated, embodied way of experiencing life. When listening to the heart there are three levels of knowing that become one flow. 1. listening to the pulsation of the heart on radial a...

Embodied Mindfulness Meditation With Dina Asher Kushnir An Invitation to Heart-Centered Perception focusing on inner peace and spiritual awakening. In a world that often prioritizes head over heart, this practice offers a gentle but powerful rebalancing. By recognizing the heart as the root of perception, we invite a more integrated, embodied way of experiencing life. When listening to the heart there are three levels of knowing that become one flow. 1. listening to the pulsation of the heart...

Body Scan: Listening to Body Signals: Moving Awareness Through the Body with Dina Asher Kushnir Introduction to Body Scan Mindfulness directed toward body sensations teaches us to interpret the language of our life force. By engaging in sensing, inner seeing, and visualization, we explore the body as a microcosmic landscape. This practice offers two transformative benefits: Deepening Concentration and Focus: Focusing on body sensations sharpens our presence and concentration. Promoting Hea...

Module 4 Body Scan - Body Scan with Movement with Dina Asher Kushnir Introduction to Body Scan Mindfulness directed toward body sensations teaches us to interpret the language of our life force. By engaging in sensing, inner seeing, and visualization, we explore the body as a microcosmic landscape. This practice offers two transformative benefits: Deepening Concentration and Focus: Focusing on body sensations sharpens our presence and concentration. Promoting Healing: "Where the mind goes,...

Module 4 Body Scan - Body Scan with Feelings, Vadana with Dina Asher Kushnir Introduction to Body Scan Mindfulness directed toward body sensations teaches us to interpret the language of our life force. By engaging in sensing, inner seeing, and visualization, we explore the body as a microcosmic landscape. This practice offers two transformative benefits: Deepening Concentration and Focus: Focusing on body sensations sharpens our presence and concentration. Promoting Healing: "Where the min...