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...
Jul 29, 2026
Fifteen years ago, during a weeklong silent meditation retreat, our days were punctuated by the sound of a single bell. We moved between sitting meditation and walking meditation, following its invitation from dawn until evening. I remember sitting in the...
Jul 4, 2026
I can get annoyed at the smallest things: impossible-to-open plastic packaging, IKEA furniture assembly, or software instructions written in an alien language. My overblown reaction to these frustrating experiences feels out of my control. I always believed...
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 27, 2026
There are whales flying through the air. A big wind is coming in off the water, powering (and toppling) small sailboats as they race through the bay. It’s tangled in our hair, my mom’s and mine, as we make our slow way through the park on Mother’s...
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...
May 1, 2026
A friend recently experienced a difficult medical diagnosis. The medical system corrected the immediate problem, but the whole thing was a shock. And there is reason for concern about the road ahead. Like so many medical conditions, there is some amount of slowing the...
Apr 1, 2026
Loss and transition have a way of reshaping us from the inside out. They can shake what once felt certain, ask more of us than we think we can handle, and leave us searching for steadiness in what feels like a frightening wilderness. And yet, the cavern created by...
Mar 31, 2026
by Tim Burnett, March 2026 In March 2026, Mindfulness Northwest teachers Tim Burnett and Sonia Sahay led a weekend retreat at the Samish Island Retreat Center with focussed on how mindfulness is also a way of meeting the challenges of a larger world. Tim gave a talk...
Feb 27, 2026
There were memories of arguments lost, fears of what would become of me, and someone’s sickly cough rummaging through the meditation hall. My jaw was clenched, as I screamed at myself mentally, fighting back knee pain. And it was only day 2 of 7. Often when I tell...
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