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A brief welcome and introduction from your instructor, Josh Grandinetti.

Get familiar with posture, terms, and a brief mindfulness session.

Notice how awareness remains constant, with or without our vision.

Sit for 5 minutes and practice “noting” the breath.

Practice mindfulness with eyes open while focusing awareness openly.

Learn about what meditation practice really is. Not by “doing” meditation, but by remaining undistracted and notice when the mind wanders.

Learn to sit, when the mind dispatches you to respond. Relax the story of your day, and just sit.

A longer session, while practicing “noting” our breaths.

Enjoy a break in the day to practice mindfulness, without the stress of our normal to-do list.

A brief intro on the importance of attention in our lives, industry and why training one’s attention shouldn’t be overlooked.

Sit up or lie down for this. meditation, open awareness to the body.

Practice some mindful breathing techniques in this session to sharpen one’s attention.

Practice maintaining open awareness on the sound that arises.

Relax one’s understanding of sounds, as it relates to experience.

Practice mindful standing, in this meditation session.

Practice sharpening one’s attention by using the breath as an anchor.

Notice how the body responds to sound; similar to the way the body responds to tones during a dispatch.

Practice today with eyes open and closed, and be open to self compassion.

A brief introduction to Understanding Practice from your instructor, Josh Grandinetti.

Seeing each experience and ultimately, each moment, as unique and new.

Seeing the world beyond the mind’s default mode.

Allowing each moment to unfold without labeling the experience as “good” or “bad.”

Reaching for goals is normal, but trying to achieve “a meditative experience” is the opposite of mindful awareness in this moment of practice.

Stop trying to wrestle the world to conform to one’s expectations. Allow your experience to be as it is, during this meditation.

What is the relationship between patience and waiting? Mindfulness can help tease apart these two concepts.

The mind tends to tell itself the same story of it’s own existence, on a second by second basis, perhaps you’ve noticed and that is why you are here. But we forget the painfully obvious truth, we actually rely on a community of thousands to be successful.

Gratitude is a skill mindfulness practice can help cultivate, build and strengthen.

Introduction to loving-kindness practice from your instructor.

Begin with self-compassion. This is often a difficult practice for many, as self-compassion is often regarded with negative self-promotion. However, mindfulness practice and studies into self-compassion practice show common understanding is too narrow. This exercise should help any first responder dip into this are of meditation practice.

Try this loving-kindness toward those that have lifted us up. How far can this extend as you practice?

Loving-kindness session for the body of other responders around us, dedicated toward community support. Once again, how far can this extend with continued practice?

Sit this guided visualization and bend the arch of loving-kindness another direction.

A brief introduction to trauma as it relates to first responders roles and mindfulness practice itself by instructor Josh Grandinetti.

Discover how small a small annoyance, inconvenience or problem arises and behaves in the mind.

Use this meditation during a difficulty day, troubling memory or painful experience on duty.

Avoiding wounds and trauma within the mind allows festering. During mindfulness practice, we can carefully observe the unfolding of traumatic experiences within the mind; therby allowing us space for agency.

Relax into sleep and see the flow of awareness as a river.

Meditation for restlessness.

Use the movement of the breath to settle into sleep.

Begin by approaching your bed mindfully prior to lying down, with this meditation.

Study the legs closely in the mind.

Approach arising body sensations with openness, without responding or judging.

Sit peacefully and be mindful of one’s breath.

Practice one’s mindful attention with this session

Training the mind to respond first, comes at a cost.

Cancel yourself en route when you feel lost in thought. Becoming frustrated will only make progress and practice impossible.

How mind is structured, will determine how it behaves. This indeed includes, your thoughts, impulses and emotions and even behaviors.

We often intend to accomplish certain goals but our attention is fickle and easily hijacked.

A simple way to bring mindfulness into a daily habit.

Sometimes a moment to pause is worth more than a moment of action.

Consider the way we train our first responders physically but lack training mindfully.

When feeling separated from the love and company of a first responder you love.

Short, fun mindfulness session encouraging young kids 6-9 to send first responding parents good luck and safety.

Deepen your sense of compassion for the community of Supporters who share your struggles.