Mindfulness Meditation with Dawn Mauricio – Details, episodes & analysis

Be gently guided into rest with a short meditation woven into the warm hum of brown noise. The brown noise continues throughout the track, supporting deep relaxation and rest. There’s no ending bell to pull you back to full wakefulness in case you’re deeply sleeping, only a fade into silence.

Prefer a longer track to support a full night of sleep? Click here for the 8-hour version.

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Practice reflection:

Rest is not a retreat from the world—it’s a return to what sustains us. In a culture that conditions us to be constantly productive, choosing rest can be a quiet act of resistance. This practice invites you to soften the nervous system, replenish your inner resources, and reconnect with your inherent worth beyond output or urgency. As you rest, you participate in a collective remembering: that liberation requires care, regulation, and the capacity to imagine life beyond exhaustion. May your rest support not only your own well-being, but the shared work of tending a more just and humane world.

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🗓️ explore ways to deepen your practice and study here

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🌱 learn more about somatic therapy for qt/bipoc here

🗓️ explore ways to deepen your practice and study here

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In this practice, you’ll be guided to explore what quality you’d like to cultivate in these times. The practice isn’t about finding the right answer or fixing anything. It’s about the pause itself—the act of turning toward yourself long enough to listen.

In slowing down and pausing, something becomes available, a kind of clarity, a remembering. This meditation is less about achieving a particular state and more about cultivating the muscle of tending to yourself—now and anytime you need it, even if just for a few seconds at a time.

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I'm finding myself in a new cycle of news addiction, and the regular and constant exposure to it is certainly leaving me feeling anxious and overwhelmed. This meditation was originally created in a cycle of overwhelm during the pandemic, and yet, it is serving me yet again.

There’s something both humbling and reassuring about that. The same practices return when we need them. The same questions become anchors: What would serve me right now? Can I pause long enough to listen?

If you’re feeling it, too—the pull toward regularly refreshing the news page or app, the undertow of anxiety, the sense of being swept away—I hope this brief practice can offer a moment of returning.

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🗓️ explore ways to deepen your practice and study here

🫶🏽 deepen our connection and become a member here

🌱 learn more about somatic therapy for qt/bipoc here

💌 receive a monthly letter in your inbox here

In this mettā practice, you’ll be invited to offer loving-kindness to the different parts of yourself. Even if you might experience some parts of yourself as pleasant, unpleasant, or neutral, each part deserves and responds to kindness. Perfect for when loving or accepting yourself is hard.

This meditation was guided during my 4-month Mindfulness Facilitation Certification Program.

Ways to work with me

✨ Book a Somatic Experiencing™ one-on-oneFor BIPOC, 2SLGBTQIA+ folksIn-person near Charlevoix metro on Tuesdays (and Wednesdays for January)Online via Zoom on Tuesdays and Thursdays (and Wednesdays for January)

💫 Join my online mindfulness communitySome of the benefits members receive include: monthly meetups with me and other members; monthly practice calendar with meditations and talks; online practice series for freeFrom $30-$12 CAD/month

🎧 Subscribe to my weekly guided meditation podcastGet meditations delivered to your inbox every WednesdayAlternatively, you can follow “Mindfulness Meditation with Dawn Mauricio” wherever you get your podcasts

In this practice, the guiding question becomes: what would serve your mindfulness right now? Perhaps practicing with pointed focus, or in an open, spacious way, or tuning into feeling tone is what you need. Whatever your experience, this meditation encourages an autonomy and responsiveness, as a way to support our natural quality of awareness that is kind and curious, not forced or effortful.

This meditation was guided during my 4-month Mindfulness Facilitation Certification Program.

In this practice, curiosity becomes your companion as you move through the entire body—What sensations are present that weren’t there before? How does one side of the body expand differently than the other? If you don’t feel anything, can you get curious about the numbness itself—where it begins, how big the area is? You might explore in great detail or in broad strokes, whatever feels supportive.

This meditation was guided during my 4-month Mindfulness Facilitation Certification Program.

In this week’s practice, we’ll explore feeling tone—that quality of pleasant, unpleasant, or neutral that colors every experience. Like so much in mindfulness, this might be simple, but it’s not always easy. Yet, it’s a skill worth cultivating, one that can lead to freedom from suffering. You might actively note the feeling tone, or relax your effort and listen for it to make itself known.

This meditation was guided during my 4-month Mindfulness Facilitation Certification Program.

In this practice, you’ll be guided to tune into the four elements as they appear in your body—how earth element holds you, pressing up from below; how air element moves through you, borrowed briefly before you breathe it out again; how water element appears as tears, saliva or sweat, before being released back into the atmosphere; and how fire element is experienced as warmth or coolness, shaped by forces around and in you. You might stay with one element as your anchor, or let your awareness move between them, noticing what’s here in this body made of borrowed earth, air, water, and fire.

This meditation was guided during my 4-month Mindfulness Facilitation Certification Program.

In this 10-minute practice, you’re invited to work in the spirit of ease—using whatever you’re already noticing as your anchor, rather than hardening or forcing yourself to be aware of something else. You’re encouraged to let go of how practice “should” be and instead meet what’s arising with curiosity and friendliness.

This meditation was guided during the Spirit Rock Living Dharma Program.

In this meditation, you’ll be guided to explore the breath as an anchor for attention—noticing where it lives in your body, its natural rhythm, the sensations that arise. If the breath happens to feel activating or inaccessible, you’re encouraged to find what works for you. Whether you settle into subtle awareness of the breath or simply rest, the practice emphasizes meeting yourself where you are.

This meditation was guided during my 4-month Mindfulness Facilitation Certification Program.

From choosing an anchor to relaxing your effort, this loose exploration of the four foundations of mindfulness sets the stage for your practice to become organic and remixed, moving between breath, sensation, sound, emotions, and thoughts. Over the course of the 30-minute practice, there may be enough settling for mindfulness itself become the anchor. Try it and see what’s possible for you.

This meditation was guided during my 4-month Mindfulness Facilitation Certification Program.