Free Guided

Cultivate Your
Mindfulness Practice

Meditation can have many health benefits such as improving focus and reducing stress. At MWB, we are committed to offering secular mindfulness practices to strengthen individual health and well-being. Guided by our expert team, these science-based practices are intended for everyday life. The idea is to choose a practice that is based on how you feel and simply follow the recorded instructions.

Just Like A Mountain

In this meditation, the idea is to bring an expanded, spacious and accepting awareness to whatever is arising without judgmental thoughts. Just as a mountain is unmoved by the changing weather conditions, so too can you remain open to internal and external conditions.In this practice, the musical accompaniment is performed by MWB’s Music Advisor & Program Facilitator, Gary Diggins.

Take Five

This short breathing practice simply anchors your awareness to the natural flow of your breath. Breathing mindfully offers a new way to relate to moment-to moment experiences. You can practice Take Five when you first wake, when you wait in line, when you need a time-out or when you just want a brain break.

Time to Breathe

Sometimes when trying to steady yourself in a stressful situation, it is helpful to concentrate on breathing for a sustained period of time. This is known as mindful breathing. By training yourself to return to the breath over and over again, you create new neurological connections that have been shown to reduce anxiety, help with clearer thinking, reduce reactivity, and increase immunity and resilience.


Specifically designed for the youth participating in our Mindfulness Ambassador Program (MAP), this mindfulness practice is similar to Time to Breathe. Intended as a stopping-and-noticing practice, TUZA was named by one of our students in Kigali, Rwanda.

Arriving Practice

In a fast-paced world, we often arrive at a destination or meeting without remembering how we even got there. Our bodies arrive, however, our minds seem elsewhere. This practice is intended to help you transition to the next activity by quieting the mind and getting in touch with the thoughts, feelings and physical sensations that are present.

Mindful Listening

Listening seems like a natural skill, yet it requires attention training and practice to truly hear what others are communicating and the noises of the surrounding environment. With this mindfulness practice, the idea is to keep your listening ears wide open and attune them to both the internal sounds of your body (like stomach rumbling) and the symphony of external noises from your surroundings.

Body Scan

This core mindfulness practice is intended to focus your mind and attention on the physical sensations in the body. Through the experience of placing, sustaining and releasing attention on different body parts, you become better attuned to your body’s wisdom and begin to know your whole body better.

Mindful Eating

With this mindfulness practice, the intention is to slow down and bring attention to the momentto-moment experience of eating. The idea is to notice the food on your plate, and savor and enjoy the aroma and taste of each bite. It also focuses on acknowledging the chain of events that occurred to bring the food to the table, and cherishing the people who surround you.

Everyday Gratitude

Expressing gratitude is about showing your heartfelt appreciation. In this practice, the intention is to take time to notice and reflect upon the life you lead, as well as offer thanks to the people, places and environment that surround you.

Loving Kindness

The intention of this mindfulness practice is to experience what it feels like to allow a genuine sense of kindness and love to arise in your heart. With this meditation, you first place your attention on the love you hold for yourself, then extend your love to family and friends, and finally send your love to people everywhere.

Mindful Walking

This mindfulness practice involves present moment awareness of the lifting, moving and lowering of each foot. The intention is to focus less on the destination and more about bringing awareness to the process of the body in motion, including the immediacy of the sights, smells, and sounds of the external environment.

Cultivating Equanimity

In this mindfulness practice, you learn to develop a sense of composure and evenness of temper around experience. With equanimity, you face each situation without reactivity, grasping and striving, which allows you to bring more insight, balance and understanding to a constantly changing reality.

Toma Cinco

Esta corta práctica de respiración ancla tu atención al flujo natural de tu respiración. Respirar conscientemente ofrece una nueva forma de relacionarse con las experiencias momento a momento. Puedes practicar Toma Cinco cuando al despertar, mientras esperas en una fila, cuando necesites un momento para ti o cuando simplemente quieras dar un descanso a tu cerebro.


Esta práctica de respiración está diseñada específicamente para nuestros programas para jóvenes. Diseñada como una práctica para detenerse y darse cuenta de lo que ocurre en el momento, la práctica de TUZA fue nombrada por uno de nuestros estudiantes en Kigali, Ruanda. Significa reducir la velocidad de lo que se está haciendo en uno de los dialectos locales de Ruanda.

Ancla De Respiración

A través de entrenar nuestra atención a volver a la respiración una y otra vez, creamos nuevas conexiones neuronales que generan muchos efectos positivos, tales como: un pensamiento más claro, una mayor autogestión, el fortalecimiento del sistema inmune y reducción del estrés.

Escucha Consciente

Escuchar parece una habilidad natural, pero se requiere de práctica para entrenar nuestra atención a escuchar verdaderamente lo que se nos está comunicando. En esta práctica de mindfulness, la idea es mantener los oídos bien abiertos y sintonizarlos con nuestras experiencias internas y externas.

Recorrido Del Cuerpo

En esta práctica básica de mindfulness aprendemos a centrar nuestra atención en las sensaciones físicas de todo el cuerpo. A través de la experiencia de colocar, mantener y liberar la atención en las diferentes partes del mismo, podrás sintonizar mejor con la sabiduría de tu cuerpo y llegarás a conocerte mejor a tí mismo.

Alimentación Consciente

La intención de esta práctica de atención plena es reducir la velocidad y llevar nuestra atención a la experiencia de comer, momento a momento. La idea es tomarse un tiempo para saborear y disfrutar el sabor de cada bocado, reconocer la cadena de eventos que tienen que ocurrir para llevar nuestra comida a la mesa así como cultivar apreciación por las personas que nos rodean.

Bondad Amorosa

Cuando practicamos la bondad amorosa, aprendemos a cultivar la aceptación y la compasión por nosotros mismos y por los demás. La compasión expande nuestra capacidad natural para cuidar nuestras propias necesidades, así como para desarrollar un sentido genuino de empatía por los demás. La intención de esta práctica es ayudarnos a desarrollar la aceptación y el cuidado de nosotros mismos así como generar esta misma cualidad del corazón por los demás.

Con Todo El Corazón

La intención de esta práctica de mindfulness es experimentar cómo se siente el permitir que surja en tu corazón una genuina sensación de bondad y amor en tu corazón. En esta meditación, en primer lugar colocas tu atención en el amor que tienes por tí mismo, en seguida extiendes este amor a tu familia y amigos y finalmente concluyes la práctica llevando tu amor a las personas en todas partes.