Weekly Meditations

This meditation involves intently focusing on a single small snack (e.g. raisin, chocolate square), observing its appearance, texture, scent, and taste while eating it slowly and attentively. This practice reveals how a heightened awareness can transform your everyday experiences and uncover sensations you may normally overlook.

This exercise requires a comfortable space in which you can stand and outstretch your arms in all directions. These stretches engage you in gentle physical movements while maintaining full awareness of your breath and body sensations. This practice will enhance your connection with your body, increase physical and mental relaxation, and promote a sense of presence and calmness.

This meditation involves directing your attention to your body and your breath, noticing sensations and movements without judgement. This practice helps to cultivate a deeper awareness of the present moment and fosters a sense of calmness and connection to your body.

This easy, brief practice helps you shift from a reactive “thinking mode” to a mindful “being mode”. It involves 3 steps (AGE acronym): 1) Acknowledging current thoughts and feelings, 2) Gathering attention on the breath, and 3) Expanding awareness to the entire body.

This meditation is a shortened version of the original Surgeon Body Scan, to allow you to integrate it more easily into your daily routine after familiarizing yourself with the basics.

This meditation involves systematically focusing your attention on different parts of the body from head-to-toe in a guided tour fashion, helping to deepen awareness of bodily sensations and stress. This practice cultivates the skills of engaging, sustaining, and shifting attention - these skills can help you manage stress and enhance your focus.

This meditation involves acknowledging and comforting yourself in moments of emotional pain by offering kindness and understanding through self-compassionate inner dialogue. It encourages you to gently support yourself in times of self-doubt or inadequacy, recognizing that these feelings are temporary and manageable.

This mantra can be repeated to yourself when you’re in a difficult situation with a patient or family to prevent self-blame and focus on your efforts to help them the best you can.

This meditation helps you manage difficult interactions by fostering compassion instead of anger, allowing you to control your response and maintain wellbeing. It emphasizes understanding that others’ negative behaviour isn’t a reflection of you and encourages you to respond compassionately.

This meditation helps you cultivate compassion by directing positive thoughts and well-wishes towards yourself, your patients, your peers, and others you encounter in your practice. This can help you enhance emotional resilience and foster a deep sense of empathy and compassion - both towards yourself and for others.

This meditation analogizes sounds to your thoughts, helping you understand that both are impermanent: they bose arise, linger, and resolve on their own. This practice encourages you to tune into your thoughts as you would with a sound, and observe them without reaction to foster mindful freedom.

This meditation builds upon the original 3-Minute Breathing Space, adding a focus at the end on exploring physical sensations that arise as difficulties appear in your mind. This practice encourages you to breathe in and out of areas of tension with gestures of comfort to cultivate self-compassion in the face of difficulty.

This meditation involves bringing difficult or unsettling situations to mind to observe your bodily reactions, rather than trying to mentally analyze or suppress the negativity. By focusing on your body’s response, you can learn to create separation between yourself from the problem, developing a mindful approach to future difficult situations.

This exercise requires a comfortable space (indoors or outdoors) in which you can walk around safely with your eyes open or closed. This activity encourages you to focus on the sensations of walking throughout your body to cultivate a deep connection between mind and body and maintain awareness of your senses in the present moment.