Day Eleven


Fierce Friend Meditation with Kristin Neff

Kristin Neff is a pioneer in the field of self-compassion research, conducting the first empirical studies on self-compassion nearly twenty years ago. In addition to writing numerous academic articles and book chapters on the topic, she is the author of the book Self-Compassion: The Proven Power of Being Kind to Yourself. In conjunction with her colleague Dr. Chris Germer, she has developed an empirically sup­ported training program called Mindful Self-Compassion, which is taught by thousands of teachers worldwide. They co-authored the Mindful Self-Compassion Workbook and Teaching the Mindful Self-Compassion Program: A Guide for Professionals. For more information on self-compassion, go to

No Time To Meditate? A 5 minute meditation with Elise Bialylew

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One of the biggest misconceptions that exists about meditation is the idea that you stop and meditate and then you continue on with your day, when in fact, the idea is that our whole day can be a meditation. We bring an intention to stay present to what we are doing from moment to moment. 

Mindful walking is a good way to put mindfulness meditation into motion and bring mindfulness to something most of us do every day: walking.

Whether it’s a leisurely walk on the beach or briskly moving between places, the essence of the practice is to bring your attention to all of the sensations of walking, rather than getting lost in your thoughts. 

Mindful walking reminds us to bring awareness to our whole being, almost like a body scan in motion. 

This is a practice that you can do for any length of time in any situation, whether a day-long hike in a national park, a five-minute walk down the street or at work.


  1. Set an intention to start mindful walking. Be clear in your own mind that you are going to stay present to the feeling of walking rather than getting lost in your thoughts.

  2. Set a time or a distance for your mindful walk.  If you’re at work you might designate a particular corridor as your mindful walking reminder.  You might choose a corridor at work or home, or a stretch of path outdoors.

  3. Bring your attention into your body. Sense your feet on the ground, slow your walking down slightly, and notice the lifting and placing of your feet, sense your legs on the ground. Tune in to your senses and notice the sounds around you, including smells, colours, light and shadows.



If you notice yourself walking in a hurry during the day, notice the feeling of rushing in your body and take a moment to stop. Take three mindful breaths, bring your awareness into your body, and take a few slow footsteps to break the cycle.

If you are participating in our Facebook group, drop by and let us know any thoughts you had after this exercise or after doing today’s meditation.

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