This meditation helps gather your attention back to the once-in-forever experience of what it's like to be you, right where you are in this moment. Morning, noon, or night, by first gently befriending the full sensory experience of the present moment, you can support your attention to gather and land sturdily amidst the moment, whatever's arising. Presence and ease from my heart to yours. www.Mariasperduto.com

Meditation to bring attention back to the present moment, fostering presence and ease. Visit www.Mariasperduto.com for more details.

Fully Present (via Breath Awareness)

Even with thoughts flowing, ground your nervous system and mind with this gatha, or verse-based, meditation exercise. Breathing in, "I feel calm." Breathing out, "I feel at ease." Gathas combines the power of the breath and the mind to help your attention land. Say the phrases in your mind with the pace of your breath. One with your inhale, one with your exhale. For each breath that your attention connects to the sturdiness of the gatha, your nervous system is supported to move towards restfulness. You don't need to silence your thoughts. Try the gatha for one breath. Then try it for another breath. Enjoy the rhythm with these phrases offered by Thich Nhat Hanh, or write your phrases for a custom fit. With love! www.mariasperduto.com

Ground your mind and nervous system with a gatha meditation exercise: "I feel calm" on inhale, "I feel at ease" on exhale. Connect breath and mind for restfulness and peace.

I Feel Calm, I Feel Ease (Mini Gatha)

This practice guides you towards ease amidst whatever's arising at the moment by using sound as the doorway to presence. If you ever find yourself distracted, annoyed, or frustrated by sounds and noise when you're trying to focus or relax, whether in the morning, workday, or evening, this practice could be helpful. It is more me! Let me know how this doorway to presence feels for you. Here with and for you! Mariasperduto.com

Find ease and presence by using sound as a doorway to mindfulness, especially when distracted by noise, with guidance from Mariasperduto.com.

Fully Present (via Sound Awareness)

Even with thoughts flowing, ground your nervous system and mind with this gatha, or verse-based, meditation exercise. Breathing in, "I dwell in the present moment." Breathing out, "I know it is a precious moment." Gathas combines the power of the breath and the mind to help your attention land. Say the phrases in your mind, pairing one with your inhale and one with your exhale. You don't need to silence your thoughts. Try the gatha for one breath. Then try it for another one. Enjoy the rhythm with these simple phrases offered by Thich Nhat Hanh, or write your phrases for a custom fit. In kindness! www.mariasperduto.com

Ground your mind and nervous system with a gatha meditation exercise: "I dwell in the present moment, it is precious." Enjoy the rhythm of breath and mind.

Present, Precious Moment (Mini Gatha)

Soothe the busy mind with the activity of a gatha, or verse-based meditation practice. "Breathing in, I know I am breathing in. Breathing out, I know I am breathing out." As your attention finds some sturdiness and ease, your nervous system can move towards restfulness. Enjoy the rhythm, practicing this powerful technique with these simple phrases often offered by Thich Nhat Hanh, or write your phrases! Let me know how this practice lands with you. Here with and for you. www.Mariasperduto.com

Calm your mind with gatha meditation, focus on breathing in and out, find restfulness and ease with Thich Nhat Hanh's simple phrases.

Gatha - Breathing In, Breathing Out

Soothe a busy mind and connect to calm & ease with this gatha, or verse-based practice. Breathing in, "I feel calm," breathing out, "I feel ease." By saying the phrases to yourself with the pace of your breathing, your attention finds some sturdiness, and the nervous system can move towards restfulness. Even if you aren't feeling calm and at ease in this moment, you have experienced them before, and the phrases can be offerings of this general truth - you are someone who feels calm and at ease, even if not right now. If your mind drifts, deepen the breath when you next remember then offer the phrases to yourself anew. One breath at a time, enjoy a rhythm of calm & ease, practicing with these simple phrases often offered by Thich Nhat Hanh.

Calm your busy mind with a gatha practice: "Breathing in, I feel calm. Breathing out, I feel at ease." Stay present and connected to tranquility.

Gatha - I Feel Calm, I Feel Ease

Breathing in, "I smile." Breathing out, "I release." Even with thoughts flowing, ground your nervous system and mind with this gatha, or verse-based, meditation exercise. Gathas combines the power of the breath and the mind to help your attention land. Say the phrases in your mind, pairing one with your inhale and one with your exhale. For each breath that your attention connects to the sturdiness of the gatha, your nervous system is supported to move towards restfulness. You don't need to silence your thoughts. Try the gatha for one breath. Then try it for another one. Enjoy the rhythm with these simple phrases offered by Thich Nhat Hanh, or write your phrases for a custom fit. In kindness! www.mariasperduto.com

Ground your mind and nervous system with a verse-based meditation exercise. Breathe in "I smile," breathe out "I release" for restfulness and peace.

I smile, I release (Mini gatha)

Even with thoughts flowing, ground your nervous system and mind with this gatha, or verse-based, meditation exercise. "Breathing in, I know I am breathing in. Breathing out, I know I am breathing out." Gathas combines the power of the breath and the mind to help your attention land. Say the phrases in your mind, pairing one with your inhale and one with your exhale. For each breath that your attention connects to the sturdiness of the gatha, your nervous system is supported to move towards restfulness. You don't need to silence thoughts the rest of the time. Try it for one breath. Try it for two. Enjoy the rhythm with these simple phrases offered by Thich Nhat Hanh, or write your phrases for a custom fit. With love! www.mariasperduto.com

Ground your mind and nervous system with a verse-based meditation exercise using Thich Nhat Hanh's gatha: "Breathing in, I know I am breathing in. Breathing out, I know I am breathing out."

Breathing In, Breathing Out (Mini Gatha)

By choosing to befriend the movement in our experience, we connect to a greater sense of presence, ease, and tranquility amidst whatever arises. So long as we are alive, we are never in complete stillness. Sit back and watch the movement that flows throughout your experience, including the movement of the mind, environment, emotions, and body. This short arrival meditation is a practice of noticing and letting be. By watching and letting movement flow, we can rest into a sense of equanimity and poise amidst whatever arises, feeling wakeful and alive. This meditation is transferrable as a mindfulness practice you can do throughout your day. From my heart to yours. In kindness, Maria. www.mariasperduto.com

Embrace movement in experience for presence and tranquility, practicing mindfulness to find equanimity and poise amidst life's flow.

Befriending Movement

Even with thoughts flowing, ground your nervous system and mind with this gatha, or verse-based, meditation exercise. Breathing in, "My breath flows deeply." Breathing out, "My breath flows slowly." Gathas combines the power of the breath and the mind to help your attention land. Say the phrases in your mind, pairing one with your inhale and one with your exhale. For each breath that your attention connects to the sturdiness of the gatha, your nervous system is supported to move towards restfulness. You don't need to silence your thoughts. Try the gatha for one breath. Then try it for another one. Enjoy the rhythm with these simple phrases offered by Thich Nhat Hanh, or write your phrases for a custom fit. With love! www.mariasperduto.com

Ground your mind and nervous system with a verse-based meditation exercise, pairing breath with "My breath flows deeply" and "My breath flows slowly."