A Sip of Meditation

Welcome to day five of 5 Days of Belonging. A 5-minute practice for remembering that you are part of something larger. Today we turn our attention toward the more-than-human world. In this sits-spot meditation—a garden, a doorstep, a bench, a park, a window, or whatever piece of nature is available to you. Nature doesn’t strive to belong.  It belongs simply by being. In this practice, we slow down...

Welcome to day four of 5 Days of Belonging . A 5-minute practice for exploring belonging through authenticity. Today we explore strength, vulnerability, courage, compassion, and the willingness to receive support. We'll notice where we perform, shrink, please, or protect, and feel the difference between a boundary, which keeps us in relationship, and a wall, which keeps us out of it. A practic...

Welcome to day three of 5 Days of Belonging. A 5-minute practice for noticing your thoughts with greater spaciousness. Today we turn toward the mind and the stories it tells, about who we are, whether we’re enough, and what’s possible. Rather than trying to stop or change your thoughts, this practice invites you to simply notice them. As we create a little space around our thoughts, we discover th...

Welcome to day two of 5 Days of Belonging. A 5-minute practice for meeting yourself with kindness. Today we turn toward the heart—not to force it open, but to gently witness ourselves as we are. Through a simple practice of compassionate awareness, we make space for whatever is present: tenderness, protection, uncertainty, or ease. A practice of listening inwardly, softening judgment, and remember...

Welcome to Day One of 5 Days of Belonging This 5-minute practice invites you to  notice —to listen to your body and begin to discover what belonging might feel like, from the inside out.

Welcome to 5 Days of Belonging: Five-minute practices to cultivate a felt sense of belonging. These five-day practices offer simple yet powerful ways to reconnect with your center and remember your sense of belonging. Each day explores one of five anchors of belonging:  body, heart, authentic community, nature, and daily ritual —inviting you to cultivate a deeper sense of connection within yoursel...

In this 9-minute guided meditation, we explore  pratyahara  — the yogic practice of withdrawing the senses — adapted from Tracee Stanley’s  Radiant Rest . Together, we'll soften the edges of attention, journey inward and invite profound rest and inner stillness. This practice supports nervous system regulation, stress resilience, and a deep remembering of your true nature beyond external noise...

Start your day with intention and awareness through this gentle, 9-minute somatic guided meditation. Designed to ease you from sleep into a state of conscious wakefulness, this practice helps you connect deeply with your body and senses, setting a mindful tone for the day ahead.

In this 10-minute guided embodied wisdom somatic meditation, we'll explore the profound intelligence that resides within your body. This practice is designed to help you reconnect with your innate bodily wisdom, fostering a deep sense of trust in your physical self. Through gentle awareness exercises and mindful body scanning, you'll learn to listen to the subtle messages your body constan...

A soulful 12-minute guided meditation inspired by the powerful tale of the Hummingbird and the Burning Forest. In this episode, we'll embark on a journey of self-discovery and inner peace, using this ancient parable to explore our relationship with our inner critic and nurture self-compassion. As we visualize the determined hummingbird's efforts to quench a raging forest fire, drop by tiny...

Welcome to SOMA Mindful Kids, a special segment of the 'A Sip of Meditation' podcast designed for young explorers like you! Inspired by the curiosity and energy of our very own "Lion Cub," this magical journey is perfect for children of all ages. Join us as we embark on exciting adventures into the colorful world of your imagination. Through fun stories, gentle movement and soothing guided meditat...

You are not your thoughts. You are not your fears. You are not your worries. This 10-minute guided meditation encourages introspection and mindfulness by visualizing the concept of a shelf on which one can mentally place thoughts, emotions, and sensations. By observing these passing phenomena without getting absorbed or identifying with them, one can realize the distinction between the unchanging...

A fun 7-minute gratitude countdown game with mindful prompts to help you cultivate a deeper sense of appreciation in your life and in the world around you.

A 9-minute mindful practice using the metaphor of a t-shirt for self-awareness on what we project into the world through our interactions. This reflection exercise is aimed at cultivating awareness and wisdom around one's thoughts, feelings and emotions.

In this 16- minute inner child meditation practice, imagine yourself as both the parent and the child. Recognize how certain events in your childhood made you feel.  Consider the unmet needs or emotional gaps from your past. By nurturing and healing our inner child through self-awareness, we can pave the way to a more  compassionate, understanding, and a more mindful approach to working with limit...

Today we will be guided by the Michele Lawrence as she shares her wisdom and insight through a guided meditation on the senses. Through her own journey of Self-discovery, Michele (MBA, ERYT500, C-IAYT) has come to realize that yoga is a practice for all life situations. She believes in yoga’s ability to heal and transform, and that yoga, regardless of one’s ability, is available to all. Michele ha...

Compassion (karuna) is defined as “the quivering of the heart in response to suffering.” Metta and karuna are connected. When a kind, loving heart encounters suffering, it turns into compassion.  This 14-minute guided practice is a gentle reminder for us to be gracious towards our day to day struggles. Gratitude and deep respects to my teachers, Gabrielle Harris and Kristin Neff for their wise and...

***Soundscape omitted*** Our intention for this 10-minute practice is to continue on a journey of befriending, caring, listening and attending. We are in the process of relearning what it is to incline the heart towards kindness.  It is not always easy to stand by the painful and the difficult. When we suffer, mindfulness opens the door to compassion.  The more we practice being mindful, the more...

Our intention for this 10-minute practice is to continue on a journey of befriending, caring, listening and attending. We are in the process of relearning what it is to incline the heart towards kindness. It is not always easy to stand by the painful and the difficult. When we suffer, mindfulness opens the door to compassion.  The more we practice being mindful, the more opportunities we have to m...

Wake up to this day that has been gifted to you by the Divine. Start your day with this 13- minute mindful morning practice. Give yourself permission to be exactly where, honoring all parts of you. Cultivate the energy of gratitude, peace and connection to all of life.

This CommUnity guest episode on "Honoring the Elements" is led my Dawn Mauricio Dawn Mauricio (she/her) has been practicing and studying Insight Meditation since 2005, and has graduated from several Buddhist programs, including Spirit Rock's 4-year Retreat Teacher Training. She teaches with a playful, dynamic, and heartfelt approach in Canada and the US, to Black, Indigenous, and peo...

Welcome to this 7- minute pranayama meditation practice of Nadi Shodhana also known as Alternate Nostril Breathing. Nadi is a Sanskrit word meaning "channel"  or "flow" and Shodana means " purification". Alternate Nostril Breathing is primarily aimed at clearing and purifying the subtle channels of the mind-body organism. Pranayama utilizes breathing to influence the...

Pendulation meditation is a mindfulness practice that can be helpful for managing physical pain. It involves focusing on the sensations of pain in a non-judgmental way and alternating between the sensations of pain and other areas of the body that are free from pain. This can help to reduce the intensity of the pain and promote a sense of calm and relaxation. As we “pendulate” between places of co...

This 30-minute deep relaxing and nourishing Yoga Nidra practice is focused on experiencing the breath while releasing physical, mental and emotional tension in the body.

Welcome to this CommUnity guest episode of A Sip f Mediation Podcast. In today's episode we will be led by Sarah Nelsen. I am so honored that she was willing to share this 7- minute guided meditation practice with us on Overcoming Overwhelm, to help center and ground when life feels out of control. Check out Sarah's website for information on her Yoga in Bed Course Listen to Sarah Podcast at Swimm...