Embodied Mindfulness Meditation

With Dina Asher Kushnir

An Invitation to Heart-Centered Perception

In a world that often prioritizes head over heart, this practice offers a gentle but powerful rebalancing. By recognizing the heart as the root of perception, we invite a more integrated, embodied way of experiencing life.

When listening to the heart there are three levels of knowing that become one flow.

1. listening to the pulsation of the heart on radial artery of the opposite hand. Listen and feel the heart beat in the chest. This deep listening has immense healing power for the whole body.

2. The heart nourishes and maintain the tree of life, that is our body mind. Each heartbeat is a contraction of the heart that sends blood to the body with nutrients and life force. Each body part is in direct contact with the heart through the blood flow. And the heart is in direct contact with the organ through the return blood.

3. The heart is the root of our perceptions. The sense organs receive the nutrients and life force from the heart as they open like flowers to receive the impression of the outer world, sent it back to the heart via the blood flow.

One heart beat at a time we perceive the world.

This Episode: Listen to the Pulse, Your Heart Song

Take few moments to find the pulse on your radial artery by the wrist, explore till you find it. Each heart beat is a contraction of the heart that sends the blood throughout the body. Listen to the flow of water element, waves of life in your body.

Each heart beat is our ancient time keeper, our metronome.

Feel the beating in your chest, feel the rhythm of your heart song.

Each throb sending waves of blood and life force to the entire body.

This practice is also called heart coherence. This is a deep healing practice.

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Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.

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Body Scan: Listening to Body Signals: Moving Awareness Through the Body
with Dina Asher Kushnir

Introduction to Body Scan
Mindfulness directed toward body sensations teaches us to interpret the language of our life force. By engaging in sensing, inner seeing, and visualization, we explore the body as a microcosmic landscape. This practice offers two transformative benefits:

Deepening Concentration and Focus: Focusing on body sensations sharpens our presence and concentration.

Promoting Healing: "Where the mind goes, energy flows." By directing attention to specific areas, we activate the body’s natural healing processes, releasing tension and fostering relaxation.

Emotions are stored in the body as “pockets” of tension or discomfort. This practice helps soften these areas through loving attention, allowing emotions and memories to surface for healing and release. Approach this journey with gentleness and compassion.

This Episode: Moving Awareness Through the Body
Key Focus: Developing gentle awareness of each body part.
Practice: learn the art of gentle movement of awareness from one body part to another from top of the head to the toes and back to top of the head.
Reflection Question: "What areas of your body felt most alive or in need of attention?"

Suggestions for Integration
Journaling: After each session, take a few minutes to write down your observations and reflections. Note any areas of tension, memories, or emotions that surfaced.
Daily Check-Ins: Throughout the day, take short pauses to tune into your body. Notice if any areas are calling for your attention.

Click here to support the show

Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.

Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Module 4 Body Scan - Body Scan with Movement

with Dina Asher Kushnir

Introduction to Body Scan
Mindfulness directed toward body sensations teaches us to interpret the language of our life force. By engaging in sensing, inner seeing, and visualization, we explore the body as a microcosmic landscape. This practice offers two transformative benefits:

Deepening Concentration and Focus: Focusing on body sensations sharpens our presence and concentration.

Promoting Healing: "Where the mind goes, energy flows." By directing attention to specific areas, we activate the body’s natural healing processes, releasing tension and fostering relaxation.

Emotions are stored in the body as “pockets” of tension or discomfort. This practice helps soften these areas through loving attention, allowing emotions and memories to surface for healing and release. Approach this journey with gentleness and compassion.

This Episode: Body scan with movement

1. start paying attention to your feet, shifting wight forward and back, circling feet, circling hips, circling torso, shoulders, head.
2. Come back to center each time and feel the body.
3. Shaking; helping Lymphatics drainage
4. Tapping: soft with closed fit
5. Walking with attention.

Click here to support the show

Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.

Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Module 4 Body Scan - Body Scan with Feelings, Vadana

with Dina Asher Kushnir

Introduction to Body Scan
Mindfulness directed toward body sensations teaches us to interpret the language of our life force. By engaging in sensing, inner seeing, and visualization, we explore the body as a microcosmic landscape. This practice offers two transformative benefits:

Deepening Concentration and Focus: Focusing on body sensations sharpens our presence and concentration.

Promoting Healing: "Where the mind goes, energy flows." By directing attention to specific areas, we activate the body’s natural healing processes, releasing tension and fostering relaxation.

Emotions are stored in the body as “pockets” of tension or discomfort. This practice helps soften these areas through loving attention, allowing emotions and memories to surface for healing and release. Approach this journey with gentleness and compassion.

This Episode: Body Scan with Feelings, Vadana

Feelings of natural, pleasant unpleasant feelings.

Touch each body part with awareness and be conscious if this part feels pleasant? Or Neutral, Or unpleasant.

Receiving the feeling with compassion and loving kindness to your body parts.

Click here to support the show

Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.

Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Module 4 Body Scan - Stillness as Medicine for Our Time

with Dina Asher Kushnir

Introduction to Body Scan
Mindfulness directed toward body sensations teaches us to interpret the language of our life force. By engaging in sensing, inner seeing, and visualization, we explore the body as a microcosmic landscape. This practice offers two transformative benefits:

Deepening Concentration and Focus: Focusing on body sensations sharpens our presence and concentration.

Promoting Healing: "Where the mind goes, energy flows." By directing attention to specific areas, we activate the body’s natural healing processes, releasing tension and fostering relaxation.

Emotions are stored in the body as “pockets” of tension or discomfort. This practice helps soften these areas through loving attention, allowing emotions and memories to surface for healing and release. Approach this journey with gentleness and compassion.

This Episode: Stillness as Medicine for Our Time

Belly Breath with sounds of HAHAHAH as you exhale, empty and settle in the deep belly. Life rhythm, throbbing, pulsating, pausing, follow the body and allow movement to happen. Thoughts are quieting, silence is settling, stillness happens on its own.

Click here to support the show

Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.

Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Body Scan: Washing the Body with Breath
with Dina Asher Kushnir

Introduction to Body Scan
Mindfulness directed toward body sensations teaches us to interpret the language of our life force. By engaging in sensing, inner seeing, and visualization, we explore the body as a microcosmic landscape. This practice offers two transformative benefits:

Deepening Concentration and Focus: Focusing on body sensations sharpens our presence and concentration.

Promoting Healing: "Where the mind goes, energy flows." By directing attention to specific areas, we activate the body’s natural healing processes, releasing tension and fostering relaxation.

Emotions are stored in the body as “pockets” of tension or discomfort. This practice helps soften these areas through loving attention, allowing emotions and memories to surface for healing and release. Approach this journey with gentleness and compassion.

This Episode: Washing the Body with Breath
Key Focus: Combining breath and touch to deepen sensation awareness.
Practice: wash the body with breath. Gently stroke the face,
head, shoulders belly and feel the sensations. Begin with attention to the sensations on the top of the head and move downward through the whole body. notice tingling, pressure, warm, cold, movement, touch, weight, hard, soft.
Reflection Question: "What sensations stood out to you, and how did your body respond to this practice?"

Suggestions for Integration
Journaling: After each session, take a few minutes to write down your observations and reflections. Note any areas of tension, memories, or emotions that surfaced.
Daily Check-Ins: Throughout the day, take short pauses to tune into your body. Notice if any areas are calling for your attention.

Click here to support the show

Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.

Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Module 3 Awareness: Arriving in the Present Moment: Begin Again with Heart Attention
with Dina Asher Kushnir

Introduction to Mindfulness of Awareness
Awareness serves as a gateway to awakening and healing, allowing the body and mind to align in the spaciousness of the present moment. Through these meditations, we cultivate an open heart that welcomes all experiences with grace and compassion.

This Episode: Arriving in the Present Moment: Begin Again with Heart Attention
Key Focus: Starting anew in each moment.
Description: Presence is the heart’s recognition that all is welcome in the vessel of awareness. With each moment, practice arriving fully and begin again, holding yourself and others in loving awareness.
Takeaway: Rediscover the beauty of the present and the grace of unconditional acceptance.

Click here to support the show

Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.

Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.

Embodied Mindfulness of Awareness: A Guest House: Welcoming Impermanence
with Dina Asher Kushnir

Introduction to Mindfulness of Awareness
Awareness serves as a gateway to awakening and healing, allowing the body and mind to align in the spaciousness of the present moment. Through these meditations, we cultivate an open heart that welcomes all experiences with grace and compassion.

This Episode: A Guest House: Welcoming Impermanence
Key Focus: Observing the transient nature of thoughts, feelings, and sensations.
Description: View your mind and body as a guest house, welcoming each thought, sensation and emotion as temporary visitors. Remember that all experiences, including life itself, are impermanent.
Reflection: "How does acknowledging impermanence affect your experience of the present moment?"
Takeaway: Embrace the ebb and flow of life with openness and gratitude.

Click here to support the show

Visit Dina's website, oliveoasis.com, to learn more about her work and her sanctuary in upstate New York.

Click Here to Sign up for Dina's newsletter to receive meditations in your inbox every Wednesday.