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Short Meditations

To fit into your life

Awareness Meditation (11:22)

Become aware of what you are thinking and feeling. Bring your body and mind together in the present moment.

Head Scan (8:31)

This meditation is for people with pain in their body. We will train our brains to notice the sensations in our head and to soften as needed.

Meditation and Distractions (6:40)

It is unrealistic to think that your mind will not wander when you are meditating.  Many distractions will arise during your meditation.  Simply shepard your attention back to your breath again and again.

Breath Meditation for Busy Minds (8:00)

Sometimes we need words to help us pay attention to our breath.  This meditation uses a short poem to help us stay present.  The shortened version is: In, Out, Deep, Slow, Calm, Ease, Smile, Release, Present Moment, Wonderful Moment.  Use this meditation when your mind just doesn't want to settle.

Easing Tension Meditation ( 6:21)

We often carry a lot of tension in our shoulders, jaws, forehead and hands.  In this meditation we will focus on letting those tensions dissolve.

Thought Meditation (5:01)

Anything that takes our attention from the present moment is a thought.  In this brief meditation, we will watch our thoughts come and go.

Short Grounding Meditation ( 5:09)

Grounding meditation is a short mindfulness practice that helps to bring us here, into our body, in this moment.

Morning Meditation (4:59)

Try this morning meditation instead of hitting the snooze button.  You don't even have to get out of bed for it.

Grounding Meditation   (7:24)

Grounding meditation is a short mindfulness practice that helps to bring us here, into our body, in this moment.

Short Loving Kindness (11:10)

This short loving kindness meditation you will wish yourself and a loved one well.

Accepting What is (10:44)

One of the purposes of meditation is to train our brains to accept what is instead of clinging to the pleasant or pushing away the unpleasant.   In this meditation we will practice being non-judgmental.

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Longer Meditations

To deepen your practice

Compassion Meditation (15:36)

Practice sending kindness and compassion to yourself and others.

Building Resilience (16:40)

Resilience is a skill you can learn.  Use this meditation to practice resilience.

Your Inner Critic's Verdict (14:08)

Your inner critic defines your verdict. What are you telling yourself before you wake up?

Cultivating Happiness (14:33)

Happiness is a skill you can cultivate.  Incline your brain towards happiness with this practice.

Being with What Is (13:52)

Learn to accept reality as it is to reduce unpleasantness and increase happiness.

Practicing with Anchors (13:18)

Try out different anchors for your attention to see which work best for you

Releasing Tesnion (12:35)

In this meditation you will focus on releasing the tension in your body so you can be in the present moment.

Shifting Focus (14:22)

In this meditation you will practice shifting the focus of your attention.

Coming Into Presence (10:17)

In this meditation you will practice coming back to the present moment, aware of your body, your breath, your thoughts and your feelings.

RAIN (13:33)

RAIN is a mindfulness tool we use to Recognize, Allow, Investigate, and Non-personalize our negative emotions.

Body Scan: Shifting Attention (14:28)

In this meditation we will shift our attention from one body part to another.  Training our brains to change the channel.

Awareness Meditation (13:47)

In this meditation we will pay attention to what is happening in the present moment and accepting what is.

Experiencing Gratitude (13:03)

In this meditation we will watch our thoughts go by, exploring things we are grateful for, things we take for granted, people we are grateful for and experiences we are grateful for.

Untangling Your Emotional Knots (15:07)

RAIN (Recognize-Allow-Investigate-Non-identification/ Nurture) helps you apply mindfulness and self-compassion to the emotional tangles and knots in your life.

Self-Compassion: Building Your Resilience (19.00)

Self-compassion makes you more resilient. Learn to care about yourself, as fragile and imperfect as you are.

Kindness Meditation (16.23)

Building your kindness muscle helps you to weather life's ups and downs better.

Noticing Meditation  (20:01)

No need to be hyper vigilant. Simply notice what is happening in the present moment, again and again.

 

Right Effort (19:56)

Finding the balance in our efforts to meditate. Simply relaxing into awareness and accepting what comes up.

Self-Acceptance (11:42)

With dignity and stability, we will send loving kindness to every part of us.

Accepting What Is (20:21)

Mindfulness is non-judgmental awareness.  In this meditation we will practice being aware and accepting whatever is happening in the present moment.

Four Special Qualities Meditation (12:12)

Loving Kindness, Joy, Compassion and Equanimity; these four qualities are the great removers of tension, the great peace-makers in social conflict, and the great healers of wounds suffered in everyday life. In this meditation we will practice developing these qualities.

Self-Compassion Meditation (14:14)

Self compassion is being a good friend to ourselves. As we do the self-compassion meditation, we will choose a sensation of discomfort in the body or a small irritation as the focus of our meditation.  We want to poke a little hole instead of opening a door.

Equanimity Meditation (12:17)

In this meditation we will reflect on our desire for happiness and freedom from suffering, both for yourself and for others. While at the same time considering the necessity of balancing our desire to make positive change in the world with the reality that we cannot control the actions of others.

Body Scan (15:29)

Some of us, like Mr. Duffy in James Joyce's Dubliners live a short distance from our body. The body scan, helps bring us in touch with our bodies in the present moment.  We practice concentration, tolerating, accepting and letting go.

Full Loving Kindness (17:05)

We develop our kindness muscle by sending well wishes to a loved one, ourselves, a neutral person, a difficult person and finally to all beings everywhere.

Gratitude (11:30)

We often live our lives focused on scarcity, what we don’t have.  This gratitude meditation helps to train our brain to see the abundance in our lives.  Gratitude is an appreciation for all that sustains us, a bow to our blessings, and a thankfulness for the moments of good fortune in our lives.

Mindfulness of Sound   (10 minutes)

Sound is a useful object of meditation, as we hear only the sounds of the moment.  We don't hear the sounds of the past or the future.

Accepting Pain Meditation (19:59)

Resisting pain increases its intensity.  Try this meditation to see the benefits of accepting pain.