Mindfulness and Breathwork with Gilad Shavit

In this Mindful Munch session, we explore softening into the present moment and the practice of letting go of resistance. We begin with a story about monkeys in India and a simple trap involving a banana in a coconut.. From there, we move into a guided experience of mindfulness meditation, breath awareness, and gentle inner check-ins. The practice invites us to notice where we are gripping life ti...

What happens when we stop fighting our thoughts and simply bring awareness to them? In this Mindful Munch session, we explore how the mind can quietly create fearful or limiting thoughts that often show up as tension in the body. Through a guided body scan and mindful inquiry, we practice shining the light of awareness on what has been hidden—not to judge or fix it, but to meet it with curiosity a...

The birth of a child can open a doorway into wonder, gratitude, vulnerability, and presence. Over the past 10 days we have been immersed in these wonders Drawing on a beautiful teaching from Jewish mysticism, we explore the idea that before birth the soul is connected to all wisdom and Divine unity, and that life becomes a journey of remembering what we already know deep within. In this session we...

Mindful Munch 99 Body of Light Meditation With Simon Hamilton In this session, we turn inward and use the power of imagination and breath to gently connect with our inner world. We will explore a Body of Light meditation practice—inviting light into the body with each inhale, and releasing what is no longer needed with each exhale. A simple, spacious practice of presence, renewal, and inner clarit...

In this live session, we use gentle heart rate variability (HRV) breathing with a live 2-chord guitar loop to support calm, presence, and emotional balance. No experience needed — just come as you are. This practice may help support: nervous system regulation and stress reduction improved HRV (heart–breath coherence) deeper relaxation and mental clarity emotional grounding and resilience Just find...

Coming home to the body, one moment at a time. In this 30-minute guided mindfulness practice, we slow down and reconnect with the body through a gentle body scan meditation. So much of daily life pulls our attention into planning, problem-solving, and doing. This session offers an opportunity to pause, listen, and become aware of what is happening in the body right now. Together we will explore:...

Exhale longer than the story. Thoughts are not instructions. This 30-minute guided mindfulness and breathwork session is a gentle invitation to slow down, soften, and downshift the nervous system in the middle of the day. In this practice we explore how to: soften the body and release tension use the breath as a grounding anchor create space between thoughts and reactions return to a steadier, mor...

🌿 Mindful Munch – Malchut (Coming Home) | Guided Meditation In this session I guide a mindfulness practice on Malchut —the quality of embodiment, presence, and simply being here. Malchut, in the context of the Omer, is the final week of integration: everything we’ve been refining is invited to land into the body and into lived experience. In this practice, we explore what it’s like to pause the s...

What if real connection begins with being connected to ourselves first? In this Mindful Munch session, we explore Yesod —the quality of foundation, grounding, and authentic connection. Together we practice returning to the body, the breath, and the quiet stability underneath the movement of life. You’ll be guided through: ✨ A grounding mindfulness & breathwork meditation ✨ Reconnecting to th...

Mindful Munch – Persistence within Surrender (Netzach within Hod ) What if gratitude isn’t something we force…but something we gently return to—again and again? In this Mindful Munch session, we explore how easy it is to forget to appreciate what we have—our breath, our body, our loved ones…until something is missing. Together, we enter the quality of surrender and gratitude: ✨ Letting go of the...

What if the practice isn’t about staying centered… but about learning how to gently return to center? In this Mindful Munch session, we explore the power of coming back—again and again Through breath, awareness, and gentle persistence, we reconnect to a place of balance within ourselves. Inspired by a simple story of an ant climbing a wall—falling and returning until it succeeds—this session invit...

To truly connect, we first need to learn how to separate. This is the quiet strength of boundaries—where real compassion begins Take 30 minutes to pause, breathe, and reconnect with your inner strength. In this Mindful Munch session, we explore the energy of **Gevurah**—the capacity to pause, discern, and choose what is truly aligned. Not force… not control… but a grounded, quiet strength that sup...

Take 20 minutes to pause, breathe, and reconnect with compassion—within yourself and beyond. In this Mindful Munch session, we explore the quality of persistence within compassion—how to stay open, present, and kind… even when it’s not easy. You’ll be guided through:✨ A gentle introduction to awareness and choice✨ Understanding how the habitual mind works✨ A grounding breathwork & mindfulne...

In just 30 minutes, learn how to meet your impulses without being ruled by them. Mindful Munch – Gevurah (Boundaries & Inner Strength) ✨"Who is the strong one (the hero)?The one who conquers their inner impulse"- Pirke Avot 4:1In this 30-minute Mindful Munch session, we explore *Gevurah*—the quality of boundaries, clarity, and inner discipline from the Tree of Life. Through guided b...

When Compassion Feels Hard A gentle pause in your day to reconnect through breath, awareness, and presence. This session is inspired by the Omer — a 7-week journey in the Jewish calendar between Passover and Shavuot — where each week explores a different inner quality ( middot ), such as kindness, strength, and compassion. In this practice, we explore compassion within compassion — not only meetin...

3000 Year Old Breath, meets modern science. Can an ancient line written thousands of years ago describe something that modern science is only now measuring? In this Mindful Munch session we explore a beautiful connection between ancient wisdom and modern physiology through the line: “Create in me a pure heart, and renew a true spirit within me.” **I’ll soon be offering a 7-week course exploring mo...

In this Mindful Munch session we explore a simple mindfulness practice: gathering our attention . Throughout the day our attention often becomes scattered between tasks, thoughts, and worries. When attention is dispersed, the nervous system can become slightly dysregulated and the mind feels busy or overwhelmed. In this short guided session we practice bringing attention back into the body through...

Life can move quickly. Messages, tasks, decisions, responsibilities — often with urgency. We move with it, sometimes without noticing what it’s doing to our body. The shoulders tighten. The jaw clenches. The breath becomes short and shallow. In today’s Mindful Munch, we’ll practice something simple but powerful: a conscious pause. We’ll slow the breath, soften unnecessary tension, and allow the ne...

Mindful Munch | The Turning — V’nahafoch Hu The Book of Esther is a short yet powerful story — one of hidden identity, political upheaval, fear, courage, and sudden reversal. “V’nahafoch hu” — it was turned- flipped. What seemed certain collapses. What felt dangerous shifts. The story changes direction. But Megillat Esther speaks on more than one level. It reflects the outer world — where power an...

Hello dear one. This is a 30-minute breathing meditation session — a gentle and grounding way to begin the week. The session include: A short opening reflection Simple grounding practice Guided breathing meditation A few quiet minutes for integration This is a space to pause, settle the nervous system, and reconnect with yourself before the week unfolds. No prior experience is needed. You are warm...

A short, gentle Peace Meditation to support inner calm, emotional regulation, and nervous system settling. This guided practice uses the natural rhythm of the breath, working with Sha-L-Om — inhaling Sha , exhaling L-Om — as a simple and grounding way to reconnect with inner peace and allow it to flow outward. Suitable for beginners and experienced meditators alike. A nourishing pause you can retu...

In this Mindful Munch session, we explore how the breath reflects our inner state — and how working gently with the exhale can support relaxation and nervous system regulation. When we’re stressed, the breath often becomes short and shallow. When we’re more at ease, it naturally deepens and smooths, especially on the exhale. This relationship works both ways. How we breathe also shapes how we feel...

In this Mindful Munch session, we slow things down with a gentle body scan inspired by Mesilat Yesharim . This practice is not about fixing, improving, or striving. It’s about softening the body, settling the nervous system, and creating space for ease, care, and love. When the body relaxes, the heart naturally follows. Through a short teaching and a guided body scan, we explore how presence, gent...

Watch more videos and guided practices on YouTube: Gilad Shavit Join our live Mindful Munch sessions and community on WhatsApp: Join Here Mindful Munch | Breath, Presence & the Name Y-H-V-H In this session of Mindful Munch, we explore the connection between breath, presence, and the Name Y-H-V-H , inspired by one of the world’s best-selling books — the Bible. In Exodus, Moshe brings hope, but...

In this Mindful Munch session, Simon Hamilton gently guides a practice of metta — loving-kindness. Metta is the cultivation of simple intentions of goodwill toward ourselves and, gradually, toward others. Rather than trying to generate a particular feeling, we work with short phrases that express wishes for safety, ease, and wellbeing. You may notice warmth, resistance, or very little at all. What...