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:
Grounding. Great start for any session, any class. Get out of the head and into the body.
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).
Breath. The meditation classic. Always available, may calm the mind down.
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).
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.
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).
“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?
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?
All audio recordings produced and recorded by Linda Good