Setting intentions is a conscious practice and one that we can do at a dedicated time such as part of a morning routine. Intentions help us create a life that is aligned to what matters to us the most and help us achieve our larger purpose. “Our heart is the garden into which we plant seeds and nourish them. Depending on our intention, gradually, we shape the patterns of our lives. What’s important is not the focus on what we say or do, but to focus on and cultivate a beautiful intention behind it all.”
— Jack Kornfield

THURSDAYS 12:30PM EST 6:30PM CET

“Enjoying a cup of tea can be meditative practice. We aspire to offer our presence for every sip. We can already begin practicing when preparing the tea. We realize that many elements, such as the rain, sunshine, earth, air, and love, have come together to form this wonderful cup. In fact, through this tea we see that the entire universe is supporting our existence.”

WEDNESDAYS 8:30AM EST 2:30PM CET

Training in mindfulness allows our minds to have a choice. Just as it’s possible to direct attention to the breath, or to body sensations the same mindful loving awareness can be directed to observe thoughts and emotions.  When you realize that certain thoughts are not serving me, you create the option to come back to presence. Understanding the connection between thoughts and emotions and practicing how to remain embodied through it all.

SUNDAYS 10:00AM EST 4:00PM CET

Loving Kindness (Metta) is the practice of embracing ourselves and all beings with a full and tender loving presence. We practice seeing the basic goodness in ourselves, each other and our world. This gives rise to pure appreciation, friendliness, love and the felt-sense of belonging. 'The most precious gift we can offer anyone is our attention. When mindfulness embraces those we love, they will bloom like flowers.' Thich Nhat Hanh —

FRIDAYS 12:30PM EST

Chocolate meditation uses a sensual focal point — chocolate. The most precious gift we can offer anyone or any activity is our attention and eating chocolate is no exception. “When mindfulness embraces those we love, they will bloom like flowers." We practice being in the moment of eating to enjoy all the elements of tasting and chewing. Taking the time to feel, smell, and taste enhances and makes the process more fulfilling.

“Silence is essential. We need silence, just as much as we need air, just as much as plants need light. If our minds are crowded with words and thoughts, there is no space for us.” Thich Nhat Hanh “The quieter you become, the more you are able to hear.” -Rumi “All of humanity’s problems stem from man’s inability to sit quietly in a room alone.” -Blaise Pacal

Practicing gratitude is a fundamental aspect of mindfulness with a slew of scientific research to support its benefits for physical and mental wellbeing. Gratitude has been proven to lessen anxiety, reduce depression, relieve stress, improve sleep and support heart health.
“It’s not the happy people who are grateful. It is the grateful people who are happy.” Francis Bacon

Mindfulness of body and breath is an effective practice to pause our often frenzied or frantic lives and access the oasis of wellbeing that resides in each of us. We practice pausing and dropping our attention below the neck and tuning into the often disregarded wisdom of body and breath. This can help you learn to understand the messages of what’s needed or not needed to feel better physically, mentally, and emotionally. Mindful breathing has been proven to help manage anxiety, stress, depression, and pain, as well as digestion and blood pressure.