Peaceful Journey: 7-Minute Meditations and Musings

This simple Sacred Pause meditation introduces the Three-Breath Pause , an everyday mindfulness practice for returning to the present moment. Through three intentional breaths, you’ll practice arriving in the body, noticing what is present, and beginning again with greater awareness. The meditation also includes quiet space to rest before moving into whatever comes next. Join the free Peaceful Wel...

In this week’s teaching, The Power of the Pause , we explore how simple awareness of the body, breath, and everyday transitions can help us return to the present moment without immediately trying to fix or change anything. Sometimes the first thing we need is not another answer or another task. Sometimes we simply need a moment to arrive. Throughout the week, our meditations will continue this the...

Resting Into the Body is a quiet, spacious mindfulness practice for slowing down and allowing the body to rest without trying to force relaxation. Inspired in part by Thích Nhất Hạnh’s teachings on Deep Relaxation, this meditation invites gentle awareness of the body, a sense of being supported, and plenty of silence to simply rest. Rather than trying to change what you feel, the practice encourag...

In this final reflection for Softening Inner Tension , Deb explores what it means to rest, integrate what we have practiced, and choose what we want to carry forward. Drawing from Thích Nhất Hạnh’s teachings on Deep Relaxation, mindfulness, and tenderness toward the body and emotions, this talk invites us to notice the small changes that may already be taking root. Rather than ending the month wit...

Listening with Compassion is a gentle mindfulness practice for noticing a strong feeling without becoming completely identified with it. In this meditation, Deb guides you to listen inward with kindness, widen awareness around what is present, and remember that a difficult emotion can be part of your experience without becoming the whole of who you are. The practice includes grounding, compassiona...

In this Week 4 reflection for Softening Inner Tension , Deb explores what happens after we have recognized and understood our reactions. The next step is learning how to respond with more care. Drawing from the teachings of Thích Nhất Hạnh, this talk looks at deep listening, loving speech, compassionate communication, and the importance of creating enough space to choose how we want to respond. Th...

Finding Steadiness in the Storm is a gentle mindfulness practice for those moments when emotion feels strong and it is easy to become swept up in thoughts, tension, or reactivity. Inspired by Thích Nhất Hạnh’s teaching of the tree in a storm, this meditation guides you to find one steady anchor, such as your feet, hands, the support beneath you, a sound, the breath, or a hand over the heart, while...

In this Week 3 reflection for Softening Inner Tension , Deb explores what can happen when we become curious about what may be underneath frustration, anger, overwhelm, or another strong reaction. Drawing from the teachings of Thích Nhất Hạnh, this talk looks at finding steadiness first, then gently looking more deeply. Sometimes beneath the first reaction we may discover hurt, fear, exhaustion, di...

This gentle meditation explores what it can be like to meet frustration, sadness, irritation, overwhelm, or other difficult feelings with mindfulness and care instead of immediately trying to push them away. Inspired by the teachings of Thích Nhất Hạnh, the practice invites you to notice what is present, create a little space around the feeling, and ask, “How can I care for what is here?” This med...

In this Week 2 reflection for Softening Inner Tension , Deb explores what it means to meet difficult emotions with care instead of fighting, suppressing, or immediately reacting to them. Drawing from the teachings of Thích Nhất Hạnh, this talk looks at mindfulness as a way of gently recognizing what is present within us and also paying attention to what we are taking in through the day. What we wa...

In this Week 1 Softening Inner Tension meditation, Deb guides you through a gentle practice of grounding, noticing inner tension, and creating a little more space around difficult feelings. Inspired by the teachings of Thích Nhất Hạnh, Coming Home to Yourself is an invitation to pause before reacting, reconnect with the present moment, and meet what is arising with greater mindfulness and care. Th...

Welcome to Softening Inner Tension: 30 Days of Mindfulness, Compassion & Emotional Ease. In this opening Week 1 reflection, Deb shares the heart of the September practice and explores the idea of coming back to yourself before reacting. Throughout the month, we’ll gently work with frustration, irritability, overwhelm, emotional pressure, and difficult feelings through mindfulness, reflection, comp...

This is the meditation I shared with the group during our free Tuesday Community Meditation. Carrying Peace Forward is a gentle practice for setting down some of what you’ve been carrying, reconnecting with a quiet place within, and bringing a little more mindful awareness into the rest of your week. Through body awareness, natural breathing, and simple reflection, you’re invited to pause without...

This gentle evening meditation offers a quiet transition from the activity of the day into simple presence. Through body awareness, natural breathing, and a few moments of stillness, you’re invited to set aside what can wait and rest without needing to accomplish anything. A supportive practice for the end of a busy day, this meditation reminds us that we don’t have to make the mind quiet or force...

This gentle evening meditation offers a quiet space to pause, settle, and reconnect with yourself after the activity of the day. You do not need to make the mind completely quiet or force the body to relax. Instead, you’ll be guided to notice the support beneath you, reconnect with the natural breath, soften into the body, and gently set down whatever you do not need to carry for these few moments...

Welcome to Day 1 of the August Meditation Challenge: Building Your Practice—One Gentle Day at a Time. Today’s meditation is only available publicly so you can experience the challenge and begin your practice with me. To continue with Days 2–31, subscribe to the Audio Meditation Library for just $5 per month. Each short meditation will be available the evening before its scheduled day, and the comp...

One Breath, One Step, One Pause is a gentle meditation from our free Tuesday night Community Meditation, created as part of July’s theme, Living with Ease. This practice invites you to bring mindfulness into the ordinary moments of daily life through one conscious breath, one mindful step, and one simple pause. Rather than waiting for the perfect setting or a long stretch of quiet, you’ll explore...

This meditation comes from our free weekly Tuesday night Community Meditation on Zoom at 6:30 pm CT, offered with me and teachers from my meditation teacher training programs. I only record and share my own sessions. In this short guided meditation, we explore releasing pressure, softening the body, and letting go of the feeling that we need to force, fix, or make something happen. If you’ve been...

This month, our theme is Living the Practice: Living with Ease — a gentle invitation to soften effort, slow down, and allow a little more spaciousness in the way we move through daily life. In this July talk, I share the heart of the month’s theme, along with the support of the Summer Ease roll-on blend, created to encourage calm, lightness, and grounded presence. If you’d like to continue practic...

This month we’re exploring a gentle but powerful question: What if we trusted the moment we’re in? In June’s monthly reflection, I share why trusting the moment isn’t about giving up or pretending everything is okay. Instead, it’s about learning to pause, listen inward, and reconnect with the wisdom that is already within us. We’ll explore how presence creates space for clarity, how Reiki and medi...

Love isn’t something we practice only in stillness — it’s something we begin to live through our everyday moments. In Week 4 of our April theme, we explore what it means to bring awareness into daily life. Not by doing more, but by gently remembering to return… again and again… to the present moment. In this reflection, we explore:• How awareness can move beyond formal meditation into daily activi...

As we move towards the end of April, the practice begins to shift. Meditation is no longer something we do only in stillness — it becomes something we live. In this 7-minute guided meditation, Living Love, One Breath at a Time, we explore how awareness can gently move with us into everyday moments. Through simple attention to the breath and body, we practice pausing, noticing, and returning — agai...

Love is often something we think we need to create. But in practice, we begin to discover something quieter. In this 7-minute guided meditation, Allowing What Is Here , we explore what it means to meet our experience with kindness — not just when things feel calm or pleasant, but also when the mind is busy, emotions are present, or the body feels unsettled. This is not about forcing a feeling of l...

Love isn’t something we offer only when things feel calm — it’s something we begin to practice in the middle of what’s here. In Week 3 of our April theme, we explore what it means to allow all experience with kindness. Not by forcing acceptance, but by gently softening our resistance and learning to meet each moment as it is. In this reflection, we explore:• How love often becomes conditional with...

Love is often thought of as something we feel — something that comes and goes. But in practice, we begin to discover something quieter. In this 7-minute guided meditation, Resting in Steadiness , we explore love as something supportive and reliable — not as intensity or emotion, but as a steady ground beneath us. Through simple awareness of the breath, the body, and the support around us, we pract...