At Mindfulness Without Borders, we are committed to ensuring that our secular mindfulness practices can help manage stress and strengthen your overall health. Guided by our expert team, these evidence-based practices are intended for everyday life. The idea is to choose a practice that works for your needs. Simply, follow the recorded instructions, notice thoughts, and emotions as they are arising within and around you. With a mindfulness practice, the intention is to accept things just as they are, with understanding, kindness and compassion for yourself and others. Our hope is that in time and with a sustained practice, that you will experience feelings of increased well-being.

English Practices

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's weather changes moment by moment, so too can we remain open to what internal and external conditions arise. In this practice, the musical accompaniment is performed by Gary Diggins, an expressive arts therapist and internationally acclaimed multi-instrumentalist artist.

Take Five: Use this simple breathing practice to anchor your awareness back to the present moment. You can practice TAKE FIVE when you wake up to a new day, are waiting in line, or just feeling challenged and wanting a break away from thinking and doing.

TIME TO BREATHE: By training yourself to return to the breath over and over again you create new neurological connections that support many positive outcomes, such as clearer thinking, better self-management, increased immunity and stress reduction.

TUZA: Similar to TIME TO BREATHE, this breathing practice is specifically designed for our youth programs. Intended as a stopping and noticing practice, TUZA was named by one of our students in Kigali Rwanda - meaning to slow down in one of the local dialects.

ARRIVING: This breathing practice is intended to help you transition from one activity to the next. It's an ideal practice for quieting the mind and getting in touch with your body and thoughts in the moment.

Mindful Listening: Listening seems like a natural skill, yet it requires attention training and practice to truly hear what is being communicated. With this mindfulness practice, the idea is to keep your listening ears wide open and attune them to both your internal and external experiences.

Body Scan: This core mindfulness practice focuses your attention on the physical sensations throughout the body. Through the experience of placing, sustaining and releasing attention on your different body parts, you become better attuned to your body’s wisdom as well as come to know yourself better.

MINDFUL EATING With this mindfulness practice, the intention is to slow down and bring attention to the moment-to-moment experience of eating. The idea is to take time to savor and enjoy the taste of each bite, acknowledge the chain of events that takes place in bringing the food to the table as well as cherishing the people that surround us.

CULTIVATING EQUANIMITY: In this meditation, you learn to develop a sense of composure and evenness of temper around each experience. With equanimity, you face each situation without reactivity, grasping and striving – bringing more insight and understanding to your constantly changing realities.

EVERYDAY GRATITUDE: Gratitude is consistently associated with greater happiness. In this practice, the intention is to take time to notice and reflect upon the life you lead, as well as offer thanks and appreciation 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 that you hold for yourself, followed by extending your love to family and friends, and concluding the practice by sending your love to people everywhere.

Mindful Walking: This mindfulness practice involves moment-to-moment awareness of the lifting, moving and placing of each foot. The intention is to focus less on the destination and more on the process of the body in motion.

Spanish Practices