Practices
A gentle library of guided practices to support your mindfulness journey.
🌿 These are the practices we explore together..
body scans, sitting meditations, mindful movement, and short pauses for everyday life.
Return to them anytime.
Let them meet you wherever you are.
Hebrew Practices
קשב פתוח - עברית, 17 דקות
לנוח במודעות פתוחה ומרווחת, ללא מאמץ וללא צורך לבחור, לאפשר לכל מה שעולה לבוא ולחלוף.
מדיטצית תשומת לב לנשימה - עברית
מדיטציית תשומת לב לנשימה, עוגן עדין שמחזיר אותנו שוב ושוב אל הרגע הזה.
English Practices
Open Awareness - 17 mins
Resting in spacious, choiceless awareness - letting whatever arises come and go.
Open Awareness - from class 5
Short Awareness - 5 mins
A gentle attention practice. Resting in the simple sensation of breathing — a steady doorway back to the present.
Playing with the awareness
the meditation from class 6
Anchoring Meditation
Open, upright, alert. Working with breath, body, sounds, and thoughts as they arise.
Sitting Meditation
Class #3 Sitting meditation (16 mins)
Body Scan - Full (~25 min)
A slow, grounding journey through the body. Use this as your anchor practice — ideally daily, especially in the first weeks.
Body Scan - from class #2 - (28 mins)
Class 1 Body scan:
Short Body Scan (~10 min)
A shorter version for busy days. When you can't do the full one, this still lets you arrive back in the body.
Body Scan - shorter version (11 mins) for busy days
Mindful Check-in — "How am I?"
A brief pause to notice what's here — body, heart, mind. Useful anytime in your day.
Class 1 mindful check-in:
Mindful check-in from class #2
Mindful Movement / Gentle Yoga
Simple movements done with awareness — meeting the body where it is today, with kindness.
Class #3 Mindful Movement (28 mins)
Dealing with discomfort
In this practice, we explore how to stay present with discomfort instead of immediately resisting, fixing, or escaping it. Through meditation, reflection, and gentle inquiry, we practice meeting difficult emotions, sensations, and thoughts with more awareness, compassion, and curiosity. Class 4
Reflection meditation
I offer thoughtful prompts that invite curiosity, honesty, self awareness, and deeper connection with our experience.
Class 5 - Mid- course reflection
Class 1 - why am i here reflection:
Class 6- guided reflection on challenging communication
Class #3 - Pleasant Events Homework Reflection
Compassion - Rain
Class 7 practice:
Compassion - Loving Kindness
Offering warm wishes to yourself and others. A practice for the heart.
Soft & Strong Cultivation Meditation
A practice for meeting yourself with both tenderness and steadiness - the heart of the Soft & Strong approach.
🌸 Let these practices meet you where you are. There's no right way — only the way of returning, again and again, with kindness.