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In this practice, you’ll be guided to let your meditation be a refuge, a place you actually want to come to, where you can give your heart, mind, and body a rest from the ways you might normally navigate the world.

The core invitation is twofold: Can you practice with what’s already naturally drawing your attention, rather than forcing yourself toward an anchor that feels performative or arbitrary? And can you notice the choice points that arise moment by moment—when the mind wanders, when discomfort appears, when you wish something was different? Not to get it right, but to become aware that choices are constantly being made, consciously or unconsciously.

This meditation was guided in the monthly meeting of my membership community.

Practice reflection:

This meditation was inspired by the Buddhist teaching of Samma Sankappa (Wise Intention or Skillful Thought, the intention for goodwill, harmlessness, and renunciation), which acts as an energetic bridge between understanding and action, adding wisdom and purpose to our actions. Your wise intention empowers you to align your thoughts, words, and actions with your deepest understanding. Through the doorway of mindfulness, we develop clear seeing or clarity, and out of that clarity the possibility of wise response and action arises.

“Our lives begin to end the day we become silent about the things that matter.” - Dr. Martin Luther King Jr.

Ways to work with me

✨ Book a Somatic Experiencing™ one-on-oneFor BIPOC, 2SLGBTQIA+ folksIn-person near Charlevoix metro on Tuesdays (and Wednesdays for January)Online via Zoom on Tuesdays and Thursdays (and Wednesdays for January)

💫 Join my online mindfulness communitySome of the benefits members receive include: monthly meetups with me and other members; monthly practice calendar with meditations and talks; online practice series for freeFrom $30-$12 CAD/month

🎧 Subscribe to my weekly guided meditation podcastGet meditations delivered to your inbox every WednesdayAlternatively, you can follow “Mindfulness Meditation with Dawn Mauricio” wherever you get your podcasts

In this practice, you’ll be guided to work with feeling tone, the quality of pleasant, unpleasant, or neutral that colors every moment of experience. The guiding question throughout is: what would serve my mindfulness right now? Because often, what serves us is noticing the feeling tone itself—the subtle pull of pleasant toward “more of this,” the resistance of unpleasant toward “less of this,” the drifting quality of neutral. Not as something to answer perfectly, but as an invitation to listen into what your practice needs.

This meditation was guided during my 4-month Mindfulness Facilitation Certification Program.

Practice reflection:

We often move through meditation (and life) without noticing how feeling tone (or vedāna in Pali, the language in which the Buddha’s teachings were written) shapes our experience: how it quietly directs our attention, our choices, our sense of ease or struggle. This meditation invites you to get curious about that often-invisible layer. When you relax, what’s that like? When the mind wanders, what’s the feeling tone present? What about the field of your practice as a whole?

The invitation is to notice, without needing to change anything. Pleasant, unpleasant, neutral—all of it is welcome.

Ways to work with me

✨ Book a Somatic Experiencing™ one-on-oneFor BIPOC, 2SLGBTQIA+ folksIn-person near Charlevoix metro on Tuesdays (and Wednesdays for January)Online via Zoom on Tuesdays and Thursdays (and Wednesdays for January)

💫 Join my online mindfulness communitySome of the benefits members receive include: monthly meetups with me and other members; monthly practice calendar with meditations and talks; online practice series for freeFrom $30-$12 CAD/month

🎧 Subscribe to my weekly guided meditation podcastGet meditations delivered to your inbox every WednesdayAlternatively, you can follow “Mindfulness Meditation with Dawn Mauricio” wherever you get your podcasts