Mindfulness Everyday Survival Kit


Make this your time to rest, recover and renew. Make it your time to discover the benefits of meditation and mindfulness. Mindfulness experiential practices are the way through this moment and will help you build the self-compassion, skills and resilience you will need to meet these challenging times.

Our Fall Survival Kit was designed to help you discover new tools and learn how to access them. The practices are being led by members of the Mindfulness Everyday team to benefit all of us. Find a comfortable spot, relax, breathe…renew.

We've made it simple: Click on a video to begin your journey. Learn about the Mindfulness Everyday educator/facilitators by clicking on their name.

Anchoring awareness, also called single-pointed awareness, is a type of meditation that, as it sounds, is the practice of choosing one particular object, sensation, or experience and focusing awareness on that particular object of awareness. It’s called anchoring awareness for a good reason as we are anchoring our awareness in something that is constant, familiar, and that we can access quite easily, like our breath, sounds or felt bodily sensations. This meditation is led by Heidi Bornstein.


“The heart has the capacity to hold everything” Stephen Levine

Many of us have been affected by the current unrest in the world sparked by the murder of George Floyd. This meditation, led by Stephen Chadwick, was inspired by this event, practicing how to bewith the various emotions that this has invoked in us as best we can, and then sending loving kindness to ourselves and to others; something this planet truly needs.


RAIN - Recognize, Allow, Investigate, Nurture - is a practice developed by Tara Brach and is led by Stephen Chadwick. RAIN allows us all to explore unpleasant feelings and body sensations that accompany them and accept them as best we can. We offer ourselves self-compassion to be with these feeling in a very tender, loving way. It is a very supportive practice during this pandemic and the challenging circumstances of our world right now.


This mindful moment with Daphne Marsella will give you an opportunity to use the analogy of clouds floating through the sky as you observe thoughts floating through your mind. Our minds are constantly thinking and we often feel as though we are powerless over them. When we take moments to simply breathe and notice our thinking we are able to recognize that we are not our thoughts, we are the silent observer behind those thoughts, just as the sky is always there, behind the clouds.

Mindfulness opens us up to the present moment so we can accept our experiences with greater ease. The Mindful Self-Compassion Meditation is a core practice of the Short Course in Mindful Self Compassion led by Markus Bohlmann. It provides a pathway for you to connect with the breath and open your heart so you are more able to handle the difficult moments in your life. MSC builds emotional well-being with less anxiety, depression and stress, leading to healthier habits and more satisfying personal relationships with others, but most important with yourself.


Mary Oliver's Wild Geese, read by Maryclaire Ordorico is a compelling invitation to draw our attention to nature, especially when we most need it in today's challenging moments. The poem calls us to stop and closely observe, to allow the natural world to comfort and soothe us, and, most importantly, to allow it to heal and restore our trust in ourselves.


The Mindful Yoga session with Natalia Fister is an all level class with a focus on poses that will prepare you to safely and mindfully practice 'Warrior 3.' The 75-minute session invites you to bring the mindful attitude of non-judgment and patience into this practice, endeavoring to be a spiritual warrior, both on the mat and off.


Loving Kindness Practice for Ourselves - Begin by exploring words/phrases that inspire and mean loving kindness to you. Use them as the way to move into the formal practice with Heidi Bornstein. This is your time to send loving kindness wishes to yourself. You may want have paper and pen available to pause for journaling during the practice.


A daily gratitude practice can be life-changing. Finding things to be grateful for, even in times of uncertainty, helps us to realign with our innate strength and wisdom. Although it can be difficult to find things to appreciate, once you start you may find the opportunities are endless and many things will come into your field of awareness to be grateful for. This meditation is a starting place for you to recognize the gift that you are to this world and the magnificence within each of us." Led by Daphne Marsella.

Accepting ourselves for who we really are is the question "What if there is no need to change?" asks us to reflect on. The questions in the poem are not ones we usually ask ourselves. Inherent in the questions is the power of the poem and mindfulness practices to inspire self-awareness and self-compassion. 


Visit the Mindfulness Everyday YouTube Channel to expand and enrich your mindfulness and meditation practices.