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4 Week
Intro to Mindfulness Course
Session Three Resources


Session Three
Audio Files

Session 3 Full SessionDar Shawver
00:00 / 44:05

Session Three:
Opening Meditation

Session 3 Opening Meditation 1Dar Shawver
00:00 / 09:48

Session Three: Exploring Emotion Through Like/Dislike

Sesson 3 Closing MeditationDar Shawver
00:00 / 18:32

Session Three:
Full Session

Jennifer Wellwood 🔹



Willing to experience aloneness,

I discover connection everywhere;

Turning to face my fear,

I meet the warrior who lives within;

Opening to my loss,

I gain the embrace of the universe;

Surrendering into emptiness,

I find fullness without end.

Each condition I flee from pursues me,

Each condition I welcome transforms me,

and becomes Itself transformed

into its radiant jewel-like essence.

I bow to the one who has made it so,

Who has crafted this Master Game;

To play it is purest delight -

To honor its form, true devotion.


Nayyirah Waheed🔹


If the Ocean can calm itself, so can you.

We are both salt water mixed with air.

Dana Foulds 🔹



There is no controlling life.

Try corralling a lightening bolt,

containing a tornado.

Dam a stream and it will create a new channel.

Resist, and the tide will sweep you off your feet.

Allow and grace will carry to higher ground.

The only safety lies in letting it all in -

the wild and the weak;

fear, fantasies, failures and success.

When loss rips off the doors of the heart,

or sadness veils your vision with despair,

practice becomes simply bearing the truth

in the choice to let go of your known way of being,

the whole world is revealed to your new eyes.

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