Explore the art of mindful walking in a refreshing meditation guided by Dan Harris. Discover how simply being aware of your surroundings can enhance your wellbeing. Learn about the profound benefits of combining movement with mindfulness, including reduced anxiety and increased joy. Dive into the practice of cultivating self-compassion and detaching from the autopilot mode of daily life. Embrace each step as a celebration of the present moment, heightening your sensory awareness and reconnecting with your environment.

Dan Harris, a former TV anchor and war reporter, is renowned for promoting meditation, especially through his podcast, 10% Happier. In this discussion, he shares how walking meditation has been his refuge from stress and anxiety stemming from intense experiences. The conversation dives into the science of walking meditation, highlighting its benefits for mental clarity and emotional well-being. Listeners learn practical tips for incorporating this mindfulness practice into their routine, making it accessible for everyone to enjoy the calming effects of nature.

Delve into the power of gratitude with insights from a leading psychologist. Discover how recognizing everyday comforts can shift your mindset. Reflect on the countless individuals who contribute to your well-being, from farmers to artists. Engage in a guided meditation that fosters appreciation for the richness in your life. By the end, you'll feel the positive impact of cultivating daily gratitude, enhancing both your health and relationships.

Stephanie Foo, a radio producer and author of "What My Bones Know," shares her journey of navigating loneliness after moving from California to New York. She discusses a fascinating technique called mental subtraction, which encourages imagining life without current joys to cultivate gratitude. The conversation highlights research showing how intentional gratitude practices can improve mood and deepen appreciation for life's simple pleasures, making it an essential tool for emotional resilience, especially during challenging times.

Dr. Yuria Celidwen, an Indigenous scholar of contemplative studies and author of *Flourishing Kin*, invites listeners to explore their relationship with water as more than just a resource. She emphasizes water’s restorative qualities and its transformative power. Through sensory engagement, like listening to flowing water, Yuria encourages reflection on emotions and belonging in nature. The conversation fosters a deeper understanding of our interconnectedness with water, urging us to cherish and protect this vital element.

In this insightful discussion, Tarana Aram Sader, a busy mom and wellness advocate, shares how she connects with water through all five senses, enhancing her well-being. Environmental psychologist Matt White highlights the mental health benefits of blue spaces, while Indigenous scholar Uriah Salidwin emphasizes water's cultural significance and the vital need for environmental protection. Together, they explore the therapeutic effects of water, the importance of mindful hydration, and the global challenges of water scarcity and climate change.

Chris Murchison, a meditation teacher and artist, guides listeners through a refreshing drawing meditation designed to enhance mindfulness and creativity. He emphasizes how this simple act can help break stale thought patterns and promote a state of flow. By sketching objects from their environment, participants learn to appreciate the impact of slowing down in their busy lives. Chris shares insights on fostering a deeper connection with one’s surroundings and the benefits of engaging in fun, reflective activities for overall well-being.

Michelle Telléz, an Associate Professor in Mexican-American studies, and Mathew Sandoval, an artist and expert on Día de los Muertos, dive into the healing power of rituals. They discuss how Día de los Muertos celebrates life while honoring loss, highlighting emotional connections through ofrendas. The conversation explores the tradition's rich history, its evolution, and the tension between authenticity and commercialization. Personal stories illustrate how these rituals help families process grief, illustrating death as a continuum of love.

Explore the calming power of Humming Bee Breath, an ancient technique that eases anxiety and promotes relaxation. Discover how gentle humming during exhalation can improve sleep and support heart health. Listen in as a meditation instructor guides you through a simple breathing exercise that you can easily incorporate into your daily routine. This practice not only enhances mindfulness but is also shown to have profound effects on both mental and physical well-being.

Cal Calamia, an activist and the first non-binary winner of the San Francisco Marathon, shares insights about using Bhramari Pranayama, a yogic humming technique, to alleviate stress. Dr. Gunjan Trivedi, cofounder of the Society for Energy & Emotions, dives into research showing how humming positively affects heart rate variability and the nervous system. Together, they explore the healing power of sound and the importance of creating safe spaces, especially for marginalized communities, while emphasizing relaxation and self-acceptance.