Welcome to Episode 15 in 12 Minutes to a More Mindful Life — the final practice in this mindful journey, guided by Jerry Varghese, Certified Mindfulness Teacher (IMTA) and founder of Nihshreyasa, a holistic wellness studio based in Fort Kochi, Kerala, India.

Over the past episodes, we’ve explored the breath, the body, the senses, the heart, and the spaciousness of awareness itself. Today, in this closing session, we bring it all together through a gentle Visualization for Inner Calm — a guided imagery practice designed to help you rest, release, and reconnect with the peace already within you. Think of this not as an ending, but as a soft pause — a moment to integrate everything you’ve learned and carry it forward with ease.

Through this 12-minute guided meditation, you’ll:

- Create an inner sanctuary of calm and safety

- Breathe in ease and breathe out tension

- Release heaviness through visualization

- Anchor a sense of calm in the heart

- Return feeling lighter, grounded, and steady

This episode also includes a Mindful Activity for your day: Before sleep tonight, revisit your inner calm. Spend a few quiet minutes with the visualization — or create your own inner sanctuary. Each time you return to this space, you deepen your connection to the peace that’s always been within you.

After the practice, take a moment to reflect:

• What did calm feel like for you — spaciousness, warmth, stillness?

• Did the visualization help you connect with a sense of inner ease?

• Can you sense that this calm is not created, but remembered?

As this 15-part journey comes to a close, take a moment to honor the time you’ve given yourself. Each practice has planted a seed of awareness, clarity, and kindness — seeds that continue to grow in the smallest moments of your day. This isn’t the end, but the beginning of living more mindfully, one breath at a time. Thank you for being here. May you continue to move through life with presence, compassion, and ease.

Whenever you feel called, return to these practices — or simply return to your breath.

Welcome to Episode 14 in 12 Minutes to a More Mindful Life — a guided mindfulness series by Jerry Varghese, Certified Mindfulness Teacher (IMTA) and founder of Nihshreyasa, a holistic wellness studio based in Fort Kochi, Kerala, India.

In this session, we explore Resting in Being — a quiet, spacious meditation that invites you to rest not in the breath, the body, or sensations, but in awareness itself. There is no effort here, no technique to maintain — simply a gentle recognition of the awareness that is always present beneath every experience.

Through this 12-minute guided meditation, you’ll:

- Notice the awareness behind breath, sound, and sensation

- Rest as the “knowing” itself, rather than focusing on any object

- Allow thoughts to come and go without disturbance

- Experience the stillness that remains even as the mind moves

- Settle into the quiet aliveness of simply being.

This episode also includes a Mindful Activity for your day: Three minutes of pure being. At any moment — between tasks, before bed, or during a pause — sit for three minutes with nothing to do. No technique, no goal, no focus. Just rest in being, allowing awareness to rest naturally in itself.

After the practice, take a moment to reflect:

• Did awareness feel spacious or subtle?

• What was it like to rest as the one who is aware?

• Did you notice how awareness remained steady, even as thoughts moved?

This practice gently reminds us that awareness is always here — quiet, open, and untouched — no matter what is happening around or within us.

As we near the final episode of this journey, take a moment to honor how far you’ve come. Each step has been a return home to presence, ease, and a deeper knowing of yourself.

Welcome to Episode 13 in 12 Minutes to a More Mindful Life — a guided mindfulness series by Jerry Varghese, Certified Mindfulness Teacher (IMTA) and founder of Nihshreyasa, a holistic wellness studio based in Fort Kochi, Kerala, India.

In this session, we explore Open Monitoring Meditation — a form of mindfulness that invites you to rest in awareness itself. Instead of focusing on just one anchor, you open your attention to everything arising in the present moment: sounds, thoughts, sensations, emotions, breath. Nothing to chase. Nothing to resist. Just an open, receptive awareness — like a wide, clear sky.

Through this 12-minute practice, you’ll:

- Settle into the breath and body

- Rest in an open field of awareness

- Notice thoughts and emotions without getting pulled in

- Acknowledge what arises with gentleness

- Experience spaciousness, clarity, and quiet presence.

This episode also includes a Mindful Activity for your day: Everyday Awareness. Choose one simple daily activity — brushing your teeth, making tea, washing your hands — and do it with complete presence. Notice every sensation, movement, and sound as if it’s happening for the very first time. This is the heart of mindfulness: bringing full awareness to ordinary moments.

After the practice, take a moment to reflect:

• Did your awareness feel spacious or scattered?

• What was it like to observe thoughts without following them?

• Could you rest as the “sky” while letting the “clouds” drift by?

Open monitoring doesn’t try to clear the mind — it helps you remember that beneath all the movement, awareness itself is always steady and open.