Journal
Here you'll find writing on mindfulness, neuroscience, mental health, physical wellbeing, and yoga.
These topics often overlap: attention, behaviour and embodiment are all part of the same ecosystem of experience, and the aim here is to explore those connections in a thoughtful and practical way. Some posts draw from research, others from lived experience and teaching. The intention is to share ideas that are useful, considered, and occasionally a bit different from what is typically said.
November 1, 2025
We explore the physiological sigh, a simple breathing practice that helps the body and mind release built-up tension. After this reset, we open into a guided meditation on grace and gratitude, to recognize the gifts that life offers freely. This meditation restores presence and connection to what supports us.
October 26, 2025
Karen and Chris guide you through alternate-nostril breathing and a heart-centered meditation. You’ll calm the mind, soften inward, and reflect on the changing nature of your relationships, seeing those you love through the eyes of compassion, appreciation, and time.
January 24, 2022
Okay, let’s be honest, we still love coffee. But this might be better than your second cup. This 30-minute class guides you through simple, effective breathing […]
January 19, 2022
We explore three breathing practices today to help focus the mind and regulate the nervous system. Then, Chris guides you in a metta meditation, focusing on compassion […]
January 13, 2022
Today we introducing alternate nostril breathing, nadi shodhana to the practice, followed by a brief guided meditation. This breathing exercise supports homeostasis, it brings you towards balance […]
January 11, 2022
In Part 3, we deepen the practice of surya (sun) bhedana and chandra (moon) bhedana by adding retention to the breath cycle, which brings greater focus […]
January 6, 2022
Today you’ll be guided into two complimentary and balancing breathing practices: surya and chandra bhedana, followed by a short meditation. Simple yet effective, these basic guided […]
January 4, 2022
Simple yet effective, these basic guided breathing and mindfulness meditation techniques will regulate your nervous system, clear your mind, and leave you feeling relaxed and awake.
May 19, 2021
When the mind is thinking, what is happening in the body, and the breath? In this meditation, you work to settle your attention away from an […]
May 12, 2021
In many methods of meditation you are asked to drop an anchor (or reference point) to come back to again and again. In this meditation we […]
May 3, 2021
Our first meditation for the Challenge is an outdoor meditation. If you can, find a place outside to practice (but it can also work inside). This meditation is inspired […]
December 15, 2020
Compassion is the alignment of our mind, bodies and heart with someone, something, our ourselves when there is suffering, and to do so without discrimination. In […]
December 13, 2020
Presence is a state of being anchored and open to the happenings of your life. In this meditation, we stabilize and soften our body, find centre, […]
December 11, 2020
Instead of trying to pay attention to one thing, as a concentration practice, Chris guides you to let go of that effort, and notice what you […]
December 8, 2020
Attention can be wide or narrow, scattered or focused, far-reaching or turned inwards. In this meditation, we explore the movement of attention on a gradual path […]
December 4, 2020
In this meditation we practice turning in towards thoughts and sensations to see our experience for what it is. We don’t need to do anything special […]
November 30, 2020
In this first meditation, we take a look a letting go the mindset of doing stuff and settling back into a simple and steady state of being.
May 27, 2020
In this meditation we reflect on the teachings of the Yoga Sutra of Patanjali, where yoga is offered as an experience of the quiet mind. Through […]