GUIDED MEDITATIONS FOR LISTENING AND/OR DOWNLOAD: (click on title)

Welcome to our audio page. Feel free to use these guided meditation either for your own meditation practice, your own learning to guide a particular meditation or to share with your clients and students.

Introduction to meditation:

Introduction to Meditation Exercises: Greg Serpa (30 seconds)

Grounding. Great start for any session, any class. Get out of the head and into the body.

Grounding Meditation: (5 Minutes) C. Wolf

Grounding Meditation: (5 Minutes) G. Serpa

Body Scans are a great way for new and experienced meditation practitioners alike. You pay attention to physical sensations (or the absence thereof) in different areas of the body. It keeps the attention “busy” and gets us back into our bodies (and outdo thinking mode).

Body Scan: Short – lying down (15 Minutes) G. Serpa

Body Scan: Short (15 Minutes) C. Wolf

Affectionate Body Scan: (15 Minutes) G. Serpa

Body Scan: Long (35 Minutes) C. Wolf

Breath. The meditation classic. Always available, may calm the mind down.

Breath: Mindfulness of Breathing: (15 Minutes) G. Serpa

Breath: Mindfulness of Breathing: (10 Minutes) C. Wolf

Breath: Compassionate Breathing: (15 Minutes) G. Serpa

Mindfulness of Breath with Spaciousness: (10 Minutes) G. Serpa

Mindfulness of Sound is a great variation on formal mindfulness practice. Great alternative for people who can’t really connect with the breath. Just another way to pay attention to sensations (instead of the talking mind).

Mindfulness of Sound: (15 Minutes) G. Serpa

Mindfulness of Sound: (10 Minutes) C. Wolf

Loving Kindness. While all meditations above are cultivating nonjudgemental awareness for what’s already here, loving kindness is like tending the “garden of the heart/mind”. It’s not only important that we pay attention, but also how. Loving kindness meditation is a “seed practice” (to stay with the garden analogy). The goal is not to feel all warm and fuzzy when we practice it but to strengthen the intention to respond to the moment-to-moment experience with more kindness and compassion.Should we take generic or original drugs. Part 2

Loving kindness or benevolence is the ground, the basis. It turns into compassion when it meets pain and suffering (in ourselves and in others) and into sympathetic joy when it meets happiness and good fortune (in ourselves and in others).

Loving Kindness (Metta): Short (10 Minutes) C. Wolf

Loving Kindness (Metta) for Loved Other & Self: (20 Minutes) G. Serpa

Loving Kindness (Metta) for Vets: (25 Minutes) G. Serpa

Supportive Touch and Self-Compassion Break with Instructions (18 Minutes) C. Wolf

Supportive Touch and Self-Compassion Break_Exercise only (9 Minutes) C. Wolf

“Exploring unpleasant – neutral- pleasant” is an exploration of the range of experience that is often present and available in any moment. How do we relate to each one of them?

Exploring Unpleasant-Neutral-Pleasant Exercise: (10 Minutes) C. Wolf

Yoga. Meditation can be done sitting, standing, lying down, walking or moving through stretches (or yoga). We explore the range of available movement in a slower, very conscious way. How can we relate with patience and kindness to moving? Or maybe we notice how impatient we are with the body and it’s limitations?

Yoga: Chair Yoga – Short (15 Minutes) G. Serpa

 

All audio recordings produced and recorded by Linda Good
http://www.lindagood.com