Breathing in Wellness: A 4-part Mindfulness & Meditation Educational Series

developed by Matthew Grossman

Developing mindfulness skills can help combat stress, anxiety, and uncertainty in everyday life. This series explores meditation & mindfulness skills and explores four core meditation practices.

Session topics include:

  • Session 1: Sitting Meditation is one of the core practices of Mindfulness Meditation. It combines aspects of physical body positioning, calming breathing practices, and directing the mind’s awareness in order to achieve a balanced and natural sense of relaxation.


  • Session 2: Body Scan involves focused and nonjudgmental awareness and acceptance to specific parts of the body in sequential order (head, neck, chest, abdomen, etc.). This promotes awareness of both positive and negative sensations in the body while keeping the Sitting Meditation component of awareness of thoughts.


  • Session 3: Visual Meditation/Guided Imagery is a practice which involves imagining yourself in a relaxing, healing, stimulating place. This practice can be used to relax the body and mind, improve daily functioning, and facilitate healing through the use of attention and imagination.


  • Session 4: Loving-kindness Meditation begins with generating a feeling of love and acceptance towards yourself and emanates outward to others around you with whom you have positive or negative feelings towards, and even to those whom you do not know. Through the use of a mantra, this practice softens the mind and the heart and builds empathy and wellness.


Session 1: Sitting Meditation

Sitting Meditation Script

Sitting Meditation Handouts/Resources

Session 2: Body Scan

Body Scan Meditation Script

Body Scan Handouts/Resources

Session 3: Visual Meditation/Guided Imagery

Visual Meditation Script

Visual Meditation Handouts/Resources

Session 4: Loving-Kindness Meditation

Loving-Kindness Meditation Script

Loving-Kindness Meditation Handouts/Resources


Copyright 2018, Matthew Grossman (2018)