Aug 11, 2026
Here's a guided meditation, recorded live in one of our MBSR classes. This practice walks through four ways to work with physical or emotional pain. The steps are listed here, but you can just follow along. 1. Pause, shift mindfully. 2. Turn towards with curiosity...
Aug 11, 2026
The R.A.I.N. practice is a 4-step process for meeting the challenges of life in a spacious, curious, reflective way. The four steps of rain are: (1) recognize, (2) allow, (3) investigate, and (4) nourish + non-identification. We've been amazed by how often people...
Jun 3, 2026
Noting/Labeling Physical Sensations by RJ Rongcal https://mindfulnessnorthwest.com/wp-content/uploads/2026/06/GM-Noting-PS.m4a Mindfulness Northwest Resources These practice recordings, videos, and descriptions are provided to the community for your personal use free...
May 1, 2026
Noting, Labeling Awareness of Breathing by RJ Rongcal https://mindfulnessnorthwest.com/wp-content/uploads/2026/05/Noting-Labeling-Awareness-of-Breathing-.m4a Mindfulness Northwest Resources These practice recordings, videos, and descriptions are provided to the...
May 1, 2026
Noting, Labeling 5 Senses + Mind by RJ Rongcal https://mindfulnessnorthwest.com/wp-content/uploads/2026/05/Noting-Labeling-5-senses-mind.m4a Mindfulness Northwest Resources These practice recordings, videos, and descriptions are provided to the community for your...
Jan 30, 2026
Self Compassion - 20 minutes by Bryant Alexander https://mindfulnessnorthwest.com/wp-content/uploads/2026/01/Bryant-Alexander-Self-Compassion.m4a Mindfulness Northwest Resources These practice recordings, videos, and descriptions are provided to the community for your...
Jan 30, 2026
Awareness of Breathing - 17 minutes by Bryant Alexander https://mindfulnessnorthwest.com/wp-content/uploads/2026/01/Bryant-Alexander-Breath-Awareness.m4a Mindfulness Northwest Resources These practice recordings, videos, and descriptions are provided to the community...
Jan 22, 2026
Body Scan Meditation by RJ Rongcal https://mindfulnessnorthwest.com/wp-content/uploads/2026/01/29-min-Body-Scan-Meditation.mp3 Mindfulness Northwest Resources These practice recordings, videos, and descriptions are provided to the community for your personal use free...
Jan 22, 2026
Awareness & Breathing by RJ Rongcal https://mindfulnessnorthwest.com/wp-content/uploads/2026/01/Awareness-and-Breathing.mp3 Mindfulness Northwest Resources These practice recordings, videos, and descriptions are provided to the community for your personal use free...
Jul 15, 2025
This meditation uses sound as an anchor to the present moment. It may be a particularly useful alternative for those who find that focusing on the breath increases anxiety or tension. Opening to Sound (18 minutes) by Karen Schwisow...
May 27, 2025
Loving-kindness stengthens the natural human desire that you and others be well. A core part of our Mindful Self-Compassion program as well as other compassion cultivation programs, loving-kindness meditation uses a combination of imagery and language to open the...
Sep 7, 2024
Something that occurs to me regularly at our mindfulness retreats is: “I never would have thought of this!”It never would have occurred to me that being quiet and sitting still with a group of people for days at a time would bring so much benefit. That it would lead...
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