Gratitude practice opens up the heart. When the heart is open, it serves as a compass to guide the mind into working in a way that is life affirming. This practice will open up a different perspective of gratitude for our every day miracles. 

This is a great practice to use as a warm up ritual before an important meeting or a  conversation or even when you have a little time to be. In less than 5 minutes this practice can refresh your being and put you in a state of receptivity and preparation for your next task ahead.  Music Composed By: Madhulika Vinod Podcast Sponsored By: Harsha Prithvisree 

PAUSE is one of the most important tools when it comes to cultivating the ability to respond over reacting to a situation. This particular audio is a practice of cultivating pause in a safe environment where you can held by Subha's voice. This is a practice you could use during bed time to still your mind chatter and ease into just being.  Music Composed By: Madhulika Vinod. We are grateful to Madhu for taking the time and interest in composing music for the podcast that helps us to create a...

One of the benefits of creating a mindfulness practice is mind training. The mind is one of the most gifted and vivid storyteller. A thought here and there, the mind spins a convincing story out of it and goes far into the future or in the past, and resists staying in the present. This practice will help us to train our minds to the presence of thoughts, building awareness, noticing them and be able to let them go without spinning stories. 

This is a fun practice that explores emptiness or space. What does emptiness look like. This practice has the capacity to create a paradigm shift in how you see things, if you approach this with curiosity and gentless. 

A smile can transform our emotional and mental state almost immediately. This practice is uncovering the smile that has been hidden in the normal course of day  and intentionally cultivating the smile for ourselves.  This is a heart centered practice that helps to open up our face and our heart wide. 

This is a practice that an adult or a child can use to help create a pause in the middle of intense emotions. We are going to be using our own hands as an anchor to ground ourselves and find our inner peace. This can also be used as an SOS practice. 

"Mindfulness is deliberately paying full attention to what is happening to you– in your body, heart, and mind. Mindfulness is awareness without criticism or judgment.” – Jan Chozen Bays This practice will introduce you to examine with curiosity and gentleness the sensations that our body is experiencing in various parts of our body.  There is a myriad of sensations that our body is experiencing every single moment. Every feeling, intense or subtle is experienced as sensation in our body....

Breath as an anchor can be quite tricky to establish for some people. This is a practice that uses counting the breath as a way to focus attention on the breath, so that the mind can be gently pulled back to the counting, or the sensation of breath as experienced in the body or even Subha's voice. This practice can be used any time you have less than 5 mins and you would like to be centered in the present moment. You could use this practice with your children too. 

This is the first meditation that Subha has recorded as an introduction to mindful breathing for young children. Mindfulness is a life skill that can be transformative specially for young children as they deal with "big" feelings. It can help them to get in touch with their body and work through the intense feelings. 

This practice is one of invoking the universal healing light that is available to everyone, give it permission to enter and fill our body. This is a beautiful practice that is guided by Subha which is rich in visualisation and presence of being intimate with our being and to affirm it with healing light. 

So many times we get caught up in our mind with our thoughts, stories and it can be really challenging to break through the continuous loop. This practice offered by Subha cultivates a gentle awareness that we have a choice in how and what we pay attention to. This practice can help you work with a particular situation or incident that you would wish to understand and process. 

We all have incidents or situations in our lives that are unresolved. This is a meditation practice that helps us to work with such situations by getting in touch with our feelings and understanding the needs that have been met or unmet. Working with...

A typical gratitude practice focuses on an intellectual exercise of thanking one's body, relationships or material aspects. This is an experiential practice of gratitude offered by Subha, that helps us to get in touch with our breath, heart and mind and express gratitude for the unique being that we are. 

This is a meditative practice that helps you to deepen your awareness of your intentions and choices you make in your everyday life. The intention is the foundation of the practice of Non-Violent Communication in the daily life. There are many choices...

This is Subha's version of the traditional loving-kindness practice. This practice focuses on visualising love and light instead of using words. This is a powerful heart practice that makes the concept of love for oneself and for others very real. This...

Opening our hearts is an essential mindfulness practice. Mindfulness is about paying attention, on purpose, with presence and non-judgement. Non-judgement means working from a space of kindness, compassion, love and curiosity. This practice is the...

Pain is inevitable but suffering is optional. The suffering comes when we are predominantly inside our head, and are caught in our thoughts and storylines. One of the ways to get out of the head, and break the cycle of thoughts and get some perspective...

Focusing on breath as an anchor is one of the traditional forms of mindfulness practice. This helps to build our muscles of "attention" of focus and of the "awareness" when the mind gets distracted and the "gentleness" with which we bring our mind back...

This episode presents an introduction to mindfulness as a way to manage stress in an unpredictable world. The first step to managing stress is to build awareness through the practice of mindfulness. Subha introduces us to a practice of awareness in this...