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.

Welcome to Episode 12 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 a Letting Go Visualization — a soothing, breath-based practice to help you release what feels heavy and create space for clarity and renewal. Rather than forcing anything away, this meditation invites a gentle surrender — letting the body, mind, and breath soften naturally into ease.

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

- Settle into stillness through slow, grounding breaths

- Connect with the natural rhythm of your breathing

- Visualize releasing emotional weight with each exhale

- Create space within the body and mind for lightness

- Rest in a quiet sense of spacious presence

This episode also includes a Mindful Activity for your day: A Small Ritual of Release. Write down one thing you’re ready to let go of — a thought, a habit, a worry. Then tear the paper, crumple it, or symbolically release it. Notice how your body feels as you free yourself from even a small part of what you’ve been carrying. Let the gesture remind you that letting go is a process — one breath, one moment at a time.

After the practice, take a brief moment to reflect:

• Was it easy or challenging to release what you’ve been holding?

• Did the exhale help you feel lighter, or simply more aware?

• How does the space within you feel now compared to when you began?

Letting go in mindfulness is not about pushing anything away — it’s about softening your grip, creating room for truth, and meeting life with openness.

Welcome to Episode 11 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 the Humming Bee Meditation, inspired by the ancient yogic practice Bhramari Pranayama. Through the gentle vibration of humming, we soothe the nervous system, quiet the mind, and reconnect with a deep inner stillness. This practice blends sound, breath, and awareness — helping you release tension and settle into a calming rhythm from within.

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

- Explore the calming vibration of humming

- Use sound as an anchor for presence

- Relax facial muscles, jaw, and throat

- Rest in the peaceful silence that follows the sound

- Experience a deeper connection with the body and breath.

This episode also includes a Mindful Activity for your day: A Soft Hum to Reset. At any point today — especially if you feel tense, scattered, or overwhelmed — pause and hum softly to yourself. It can be quiet and subtle; even a gentle hum can steady the breath, calm the mind, and bring you back to the moment. Let the vibration remind you that peace is always closer than you think.

After the practice, take a moment to reflect:

• How did the vibration of humming feel in your body?

• What was it like to rest in the silence afterward?

• Did the sound help you settle into presence more easily?

Sound and silence are both teachers — one guides us inward through movement, the other through stillness. Together, they open the door to a deeper calm.

Welcome to Episode 10 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 Heart-Centered Awareness — a gentle practice that invites you to rest your attention in the heart space and connect with qualities like warmth, ease, understanding, and compassion. Instead of trying to manufacture emotion, we simply arrive, soften, and allow the heart to express whatever is naturally present.

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

- Connect with the heart space through breath and awareness- Breathe ease and spaciousness into the chest

- Invite qualities of warmth, compassion, and gratitude

- Expand this gentle awareness to your whole body and beyond

- Rest in a quiet sense of presence and aliveness

This episode also includes a Mindful Activity for your day: A Heartful Breath in Conversation. During a conversation with someone you care about, take one mindful breath through the heart. Notice if softening your chest helps you listen more deeply, respond with warmth, or feel more connected. Sometimes it’s our presence—not our words—that creates the real shift.

After the practice, take a moment to reflect:

• What did you feel when resting attention in the heart?

• Did warmth, ease, or emotion arise naturally?

• How has your mood or breath shifted compared to when you began?

Heartfulness grows quietly — breath by breath, moment by moment — and with practice, it begins to shape how you relate to yourself and the world.

Welcome to Episode 9 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 Loving-Kindness Meditation (Metta) — a gentle yet deeply transformative practice that helps us open the heart with kindness and compassion. We begin by offering kindness to ourselves, then gradually extend that warmth to loved ones, acquaintances, difficult people, and finally, to all beings everywhere. This practice softens the mind, expands the heart, and reconnects us to our shared humanity.

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

- Cultivate compassion toward yourself

- Send kind wishes to loved ones and acquaintances

- Gently open space for difficult relationships

- Extend a field of kindness to all beings

- Rest in warm, open-hearted awareness.

This episode also includes a Mindful Activity for your day: Offer a silent wish of kindness to someone you encounter. It could be a stranger, a colleague, or someone you cross paths with briefly. Just a quiet wish — “May you be happy.” This simple gesture can shift how you see others and how you move through the world.

After the practice, take a moment to reflect:

• What did it feel like to offer kindness to yourself?

• Did anything shift as you extended kindness to others?

• How did your heart feel by the end of the meditation — lighter, softer, more open?

Loving-kindness is more than a meditation — it’s a way of relating. The more we practice, the more naturally compassion begins to flow into our everyday lives.

Welcome to Episode 8 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 Gratitude Meditation — a heart-centered practice that helps you shift your focus from what’s missing to what’s already here. When we pause to appreciate even the smallest blessings, we begin to open — softening the edges of stress and awakening a quiet sense of joy.

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

- Ground yourself in presence and stillness

- Bring gentle attention to what you’re thankful for

- Feel gratitude as a living experience in the body

- Rest in appreciation — beyond words or thoughts

This episode also includes a Mindful Activity for your day: Three Moments of Gratitude. At the end of your day, write down three specific things you’re grateful for — and why. The why deepens the reflection, transforming gratitude from a passing thought into a felt sense of appreciation. Even on ordinary days, this simple act helps you see the quiet beauty that’s always around you.

After the practice, take a moment to reflect:

• How do you feel now compared to when you began?

• Did any moment of gratitude surprise you?

• What shifted in your body or mood as you practiced?

Over time, gratitude becomes more than a habit — it becomes a way of seeing the world, and yourself, with gentleness and grace.