Mindfulness & Compassion
Guided Practices
In the quiet space between breaths lies the wisdom of the present moment, inviting us to listen deeply.
Welcome to this collection of guided practices. Here you'll find thoughtfully guided audio practices designed to nurture mindfulness and compassion in your daily life.
Each recording offers a gentle pathway to greater presence, self-awareness, and kindness toward yourself and others. Whether you're new to meditation or have an established practice, these guides provide a supportive space for your journey.
Choose from various lengths and themes to suit your needs, from brief mindful awareness practices to compassion meditations. Take a moment to pause, listen, and reconnect with what matters most.
Please invite the attitudes of curiosity, kindness and non-judging as you do these practices
Daily Awareness-Building Practice: 3-Step Breathing Space
Length: 3m 57s
Led by: Victoria
This practice is called the 3-step Breathing Space. It is a brief practice that can be done 2-3 times a day to create moments of space, helping you rebalance and recenter. With regular practice, it can enhance your self-awareness and mindfulness skills, fostering a deeper sense of inner balance and peace over time.
Mindfulness of the Body
Length: 10m 04s
Led by: Victoria
Through this brief practice we learn to open to and be with the physical sensations in the body, just as they are—with curiosity and non-judging. We can learn to listen more deeply to the body—creating a direct pathway to the present moment. By noticing when our mind reacts with judgment or resistance to certain sensations, we learn to cultivate a more spacious awareness that allows our experience to simply unfold, moment by moment.
Sitting Practice (MBSR/MBCT)
Length: 31m 30s
Led by: Victoria
In this sitting meditation practice, we cultivate complete mindfulness by systematically attending to breath, body sensations, sounds, thoughts, and emotions—just as they naturally arise and pass away. By bringing an open, accepting awareness to our full experience without getting caught in reactivity, we develop the capacity to meet life with greater balance, clarity, and insight.
Mountain Meditation
Length: 19m 3s
Led by: Victoria
When you feel thrown about by life’s events, grounding yourself in stability can be deeply beneficial. This Mountain Meditation is designed to help you tap into your inner stillness and cultivate a sense of calm equanimity.
Responding to Difficulty
Length: 8m 35s
Led by: Victoria
Life often brings challenges our way. When you find yourself facing a difficult moment, try this practice as a response. It encourages you to pause, step back from intense emotions or recurring thoughts, and reconnect with mindful awareness and kindness.
RAIN Practice for Overwhelm
Length: 16m 0s
Led by: Victoria
This mindfulness and self-compassion practice helps you view overwhelm from a broader perspective. It can bring greater clarity to your emotions and guide you to access your inner wisdom, offering yourself the nourishment of self-compassion. Over time, this practice can support greater resilience.
Join me on Insight Timer for more guided practices in English & Spanish!
Mindful Equanimity
Length: 16m 0s
Led by: Victoria
This mindfulness practice supports the cultivation of equanimity and non-reactivity.
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