Mindfulness Meditation with Dawn Mauricio

In this practice, you're invited to meet yourself and whatever struggles or overwhelm you're carrying with the tenderness you'd naturally offer someone you love. That meeting itself is the practice (and not always an easy one, at that!). We are intending to move toward not striving toward a particular feeling or getting loving-kindness "right" but instead noticing what actually happens in your bod...

In this practice, you'll notice feeling tone in two dimensions. First, the worldly: your reactions to external sensory experiences like sounds, sensations, thoughts, and the pull toward what feels pleasant, away from what feels unpleasant, the drifting of neutral. Then there’s the unworldly: the feeling tone that arises in response to your internal states—when kindness emerges, when concentration...

In this practice, you're guided to stop working harder than you need to. What if the anchor you're already noticing is already enough, even if it's not what you think you "should" be practicing with? The invitation is to let practice be a place where you don't have to earn anything through perfect focus, where showing up, even half-present, even while your mind wanders constantly, already counts....

In this practice, kindness is your anchor as you notice what’s actually here—the texture of how you’re arriving, the subtle pushes and pulls of feeling tone. Rather than being caught in the story of good or bad, you’re observing the landscape itself, allowing you to relax with what’s present instead of subtly resisting it. Practice reflection: We spend so much energy trying to be in the “right” st...

In this practice, you'll work with whatever arises—moods, emotions, sensations—through the lens of allowing, investigating, and recognizing it's not yours. When something feels compelling or challenging, can you let it be here without fighting it? Get curious about how it moves, shifts, evolves. The heart of the practice is touching into non-identification—all that moves through you is simply natu...

In this meditation, you’re guided to slow everything down—your noticing, your feeling, your thinking, your breathing. We move so fast and do so much already in our daily lives; the invitation here is to have your practice be a place where slowing down isn’t another task to do but permission to meet this moment with kindness. --- Practice reflection: Slowing down in daily life isn’t about doing thi...

In this meditation, you’re guided to slow everything down—your noticing, your feeling, your thinking, your breathing. We move so fast and do so much already in our daily lives; the invitation here is to have your practice be a place where slowing down isn’t another task to do but permission to meet this moment with kindness. --- Practice reflection: Slowing down in daily life isn’t about doing thi...

In this meditation, you’re invited to explore trust through two layers of support—the earth that is already holding you, and beyond the physical, another kind of holding: all of your past practices, the way awareness finds its way back even when you’ve drifted completely. We often grip in meditation, trying to stay present through sheer effort. But what if you could relax a little more than you us...

In this meditation, you'll work with a paradox at the heart of practice: mindfulness requires effort and is also part of your natural essence. You'll be guided to gather your attention around an anchor—breath, sound, sensation—and return to it each time the mind wanders. Then comes the shift: when you notice the mind has wandered, you're actually noticing awareness returning. Can you celebrate tha...

This meditation invites you to practice meeting your experience as it is, regardless of what arises. It’s less about staying with one thing, and more about learning how to be with whatever shows up, whether it’s thoughts, emotions, sensations, without needing to push them away or get pulled in. Over time, there may even be a softening in how personally things are taken, and a bit more room for exp...

This guided meditation invites a gentle widening of awareness. Instead of getting pulled into any one experience, the invitation is to include more, to notice what is here, and what else might also be here. It’s a meditation rooted in curiosity and permission, where nothing needs to be pushed away or held onto, and experience can unfold in a more open, connected way. ----- Practice reflection: In...

This short-but-sweet meditation invites you to shift your focus away from trying to stay present to instead recognizing the moment awareness returns. Instead of viewing distraction as a problem, it becomes part of the rhythm—something that makes the return known. The quiet encouragement in this practice is to meet the mind with less pressure, and to value awareness not because it’s constant, but b...

This meditation invites you to let your practice be a place of refuge—one that doesn’t ask for effort or perfection. You’ll be guided to rest attention where it naturally wants to land, allowing awareness to feel easeful and supportive rather than forced. Alongside this, there’s a gentle noticing of how we relate to our experience—the quiet choices we make moment to moment—and the possibility of m...

Be gently guided into rest with a short meditation woven into the warm hum of brown noise. The brown noise continues throughout the track, supporting deep relaxation and rest. There’s no ending bell to pull you back to full wakefulness in case you’re deeply sleeping, only a fade into silence. Prefer a longer track to support a full night of sleep? Click here for the 8-hour version . ----- Practice...

In this practice, you’ll be guided to explore what quality you’d like to cultivate in these times. The practice isn’t about finding the right answer or fixing anything. It’s about the pause itself—the act of turning toward yourself long enough to listen. In slowing down and pausing, something becomes available, a kind of clarity, a remembering. This meditation is less about achieving a particular...

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...

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,” th...

In this practice, you'll be guided to bring to mind one or a few benefactors—people who have held you in a wish of love, who care deeply for your wellbeing. You'll visualize them gazing at you, sending wishes of happiness, safety, and compassion. The invitation is to receive their loving-kindness, to receive their wholesome wishes. This meditation was guided in a monthly meeting of my membership c...

This meditation begins by grounding attention in a steady anchor, offering a sense of support and arrival. From there, you’ll be guided to gradually widen your awareness, allowing thoughts, emotions, and sensory experiences to come into your experience without needing to fix or follow them. The practice emphasizes curiosity, ease, and trust in the changing nature of experience, with space to softe...

This meditation is part of my end of year rituals I do to honor the past year and to usher in the next year with connection, intention, and purpose. The meditation includes visualizing the year that is ending in reverse chronological order and letting any memories of whatever happened during the year arise naturally. Afterward, you can fill out the template available for download via the link belo...

This is a practice of softening into what’s present, getting curious about how it moves, and offering yourself nurturing along the way. You’ll be guided to meet whatever is here, whether it be moods, contractions, confusions, or something else, with a quality of allowing and curiosity. Can you let it be here without fighting it? What are all the ways you feel what you’re feeling? As experiences mo...

In this straight forward 10-minute practice, you’ll be invited to spend some time relaxing into the presence of whatever is already here. From this field of relaxation, regardless of how much or little you’re able to relax, you’ll gather your attention around an anchor, eventually, letting go of any way you’re practicing to simply rest, simply be. This meditation was guided in the monthly meeting...

In this practice, you’ll be guided to be with whatever is present—contraction, expansion, confusion, calm—by asking yourself: can I allow it to be here? Allowing doesn’t mean liking it; it means setting the intention not to fight, change, or fix what’s here, at least for now. From there, observing its movement, the arising and passing away, eventually touching into the fact that it’s not you, not...

In this mettā practice, you’ll be invited to offer loving-kindness to the different parts of yourself. Even if you might experience some parts of yourself as pleasant, unpleasant, or neutral, each part deserves and responds to kindness. Perfect for when loving or accepting yourself is hard. This meditation was guided during my 4-month Mindfulness Facilitation Certification Program . Ways to work w...

In this practice, the guiding question becomes: what would serve your mindfulness right now? Perhaps practicing with pointed focus, or in an open, spacious way, or tuning into feeling tone is what you need. Whatever your experience, this meditation encourages an autonomy and responsiveness, as a way to support our natural quality of awareness that is kind and curious, not forced or effortful. This...