• The Nose Knows

    Breath attention for focusing is one of several techniques we practice daily @2:50 pm. Focusing on sensations and feelings related directly to breathing can serve as an anchor for the rest of the day. We find attention to how the breath works to be a core of practice. In this brief audio file, we zoom […]

  • Boxed Breathing

    Boxed breathing is a supplemental @2:50 practice shared by one of our regular participants. It’s a simple effective technique that quickly brings the mind into focus. It can be used anywhere and anytime. You can modify the length of the count to suit your needs. Listen on InsightTimer ボックス呼吸法でストレスや不安を解消しましょう。どこでも簡単にできる呼吸法です。眠れない夜、緊張してしまった時などにも効果的です。Use this video provided by https://at250.org to […]

  • Medical Support for Daily Mindfulness

    Mindfulness is about more than just conquering stress–it has tangible medical benefits that can support healthy living. By: Blake Calamas Practicing mindfulness (or mindfulness meditation) has grown in recent years as a helpful tool in therapy, self-help, and holistic living. While it’s difficult to pin down a single “genealogy” of mindfulness’ historical roots, it was […]

  • Breathing with Nature

    mountain flower water air at250

    Four mindfulness practices based on Peace is Every Step, by Thích Nhất Hạnh. Thích Nhất Hạnh (1926-2022) was a Vietnamese Buddhist monk who was instrumental in introducing mindfulness throughout the world through his books, talks, and retreats. For the @2:50 two-year anniversary, Natalie Hill from MIT Office of Religious, Spiritual, and Ethical Life (ORSEL) joined […]

  • Experiential @2:50 ten-minute daily mindfulness celebrates 730th consecutive day

    Mar 11 commemorates two years of daily meetups and the bringing together of people from every continent for over 215,000 person/minutes of quiet reflection together. @2:50 was initiated on 12 March 2020 at MIT as a temporary reaction to growing anxiety surrounding the Covid-19 pandemic. The daily mindful reflection period was shared widely within MIT […]

  • What is mindfulness? Chances are, you’re already practicing it.

    mindfulness starts small

    By: Blake Calamas & Arthur Grau. If you’re new to mindfulness, you may not know what being “mindful” actually means. You may think to yourself, “Wow! What I wouldn’t give for a few moments of turning off my brain!” You may have images of monks or religious figures seated in lotus poses, eyes closed, palms […]

  • Simple mindfulness practices you can use anywhere

    Every day on @2:50 we prompt ourselves with three simple practices. observe your breathing and let it go in and out by itself or; notice sensations in your body with your mind’s eye or; visualize a relaxing scene or something you are grateful for. Many participants have asked for more information on how to do […]

  • How might we make mindfulness the new ‘bio-break’?

    Taking even just a few minutes of quiet reflection time each day has been cited to reduce stress, increase immune response, and even change brain structures to help mitigate the “reptilian” responses our physiology uses to react to a changing world.

  • Using the breath guided audio

    Attending to the breath is one of several techniques we practice daily @2:50 pm. Breath attention is one of the simplest most effective practices available to anyone anywhere. For this reason, we return to it again as foundational to the rest of the day. Listen to a guided practice on using the breath on Insight […]

  • Body observation guided audio

    Observation of sensation is one of several techniques we practice daily @2:50 pm. Watching sensations is a simple effective practice available to anyone anywhere at any time. For this reason, we return to it again as foundational to our daily practice. Listen to this guided body observation practice on Insight Timer