Session One-Awareness of the Breath
We begin the process of connection with ourselves by grounding in the body and breath. This natural function of the body purifies, revives, and calms body and mind. The awareness of breath can bring us from the distress of our wild minds to a place of clarity and refuge. Thich Nhah Hanh says ” Our breathing is a stable solid ground that we can take refuge in. Regardless of our internal weather – our thoughts, emotions, and perceptions – our breathing is always with us like a faithful friend. Whenever we feel carried away, or sunken in a deep emotion, or scattered in worries and projects, we return to our breathing to collect and anchor our mind.” This simple meditation provides basic instruction in this practice.

Session Two-Seated Meditation
Henry Emmons, MD This 40 minute meditation is an introduction to the practice of seated mindfulness meditation.

Dealing With Emotional Storms
Susan Bourgerie, MA,LP ***Please note that there is a full minute of silence before this guided meditation begins.*** The practice of mindfulness meditation can help us to develop an inner capacity to ground ourselves in body, breath, and non-judging, compassionate awareness when difficult emotional storms hit. This meditation will guide you to ground in the body and breath while recalling and working mindfully through the stages of development of these storms, suggesting mindful interventions that can help to limit our suffering during these times.

Session Five-Self-Acceptance
Susan Bourgerie, MA, LP The core of resilience is a loving and accepting relationship with ourselves, and the ability to open to the love and acceptance that comes to us from others. In this meditation we work with the body experience of opening the heart to allow love, warmth, and acceptance to find a resting place in our core selves, and to accept fully even what we have not loved in ourselves.

Session Six – This meditation is based on the traditional “metta meditation” that has been a core practice in the Buddhist tradition for more than 2500 years. Beginning with ourselves and extending out toward loved ones, neutral others, and those we find difficult, we extend wishes for health, happiness, and well-being.

Session Seven – Anxiety and depression can bring with them a sense of isolation, self-absorption, and an absence of joy. This variation on the Buddhist meditation on the cultivation of “sympathetic joy” (joy we experience when sharing the joy of others) can be a gateway to opening the closed heart and connecting with the joy of those around us.