GUIDED MEDITATIONS

Meditation is a valuable practice with scientific quantifiable evidence of benefits.  Some of the few measurable benefits of meditation are reduced anxiety, lower levels of depression, reduced reactivity, build resilience, improved empathy, enhanced compassion for self and others, and improved decision-making skills.

Guided meditations are a gentle way of supporting you in your practice in order to access the benefits that meditation has to offer. Guided Meditations help to build a routine of regular practice and help to assist one in staying with the meditation for a longer extended period of time.

MEDITATION TRANSITIONS AND IMPERMANENCE

Transitions in our daily life are so normal that they are often not seen until we bring them to awareness. This meditation brings awareness to these impermanent moments of our daily life so that when larger more significant and often painful moments of impermanent significance happen which they will we are able to be with these moments with more openness and equanimity. This is not a practice of not feeling pain or suffering but a practice of support for those moments of pain and suffering.

 

FALLING IN LOVE WITH SELF MEDITATION

Intention of this meditation is to cultivate an open and more expansive mind and heart to our own internal worth. An opportunity to sit with our own goodness and it is here that we can open to the goodness of all others in our lives….As always guided on the plane “putting our own oxygen mask on first” is essential before we can support others.

FRIENDSHIP MEDITATION

Friendship meditation: The intention of this meditation is to open the heart and mind to a more expansive appreciation of friendship. Moving from befriending our own self first we bring forward sharing warmth and love to those we are close to and a much further expansion to the communities we are in.  When practiced regularly this meditation can help cultivate a greater well-being for our own self and how we can move away from our own self-identity to whole of the communities that we live in.

LOVING KINDNESS MEDITATION

Loving-kindness meditation (sometimes called “metta” meditation) is a great way to cultivate our propensity for kindness. It involves mentally sending goodwill, kindness, and warmth towards others by silently repeating a series of mantras.

MOMENTS OF THE HEART MEDITATION

Doing a mindfulness of heart and compassion practice regular has shown in most studies tohave the greatest impact on improved resilience, lessoned anxiety and lower depression over all

other forms of meditation.

 

A NEW DAY -
WAKING MEDITATION

A guided meditation to honor and welcome in the experience of a new day. This guided meditation will let you reveal and allow you a few moments to connect with all that is there to support you as you go about your day. It is a meditation that sets the foundation for sensing in to the breathe, heart, mind, body and whole self. 

SENSING INTO THE BREATHE AND BODY MEDITATION

Interoceptive awareness is the act of sensing into the feeling body. It is the practice of not explaining or defining a feeling in the body but sensing in and experiencing the body.

MENTAL NOTING MEDITATION

The intention of this meditation is to cultivate the capacity for “Open Awareness” and “Meta Cognition.” To let go of controlling or directing experience and instead, allow the moments to reveal itself. “If you can name it you can tame it” naming arbitrary   thoughts in this way during meditation may help cultivate the ability to note aspects of inner self talk such as stress or fear, performance story, or “inner Critical Coach” during everyday life.

MOUNTAIN MEDITATION

A short guided meditation facilitating the development of grounded strength and wisdom. A guided meditation on finding stability and peace in the face of unpredictable change. Adapted from Jon Kabat-Zinn’s “Mountain Meditation.” This is a guided meditation to help you develop your skill of being mindful and present. It will reduce your stress level, as well as improve your overall health and well being when practiced regularly.

BODY SCAN

A 20 minute fully guided body scan meditation. The intention of this meditation is to guide one through sensing in to the entire body. Building our awareness and connectedness to our physical self. This meditation can help remind and build our mental muscle of paying attention to our physical self throughout the day as a means of foundation and support. This meditation can also be used to bring greater calm and stillness and aide in falling asleep when feeling restlessness at night.

WALKING MEDITATION

This guided meditation is meant to bring awareness to habit loops and automatic behaviors we take on in our daily lives. Through the basics of intentional walking one can start to explore and recognize other habit loops of the mind that may no longer be useful or need to be investigated further to bring more openness and creativity. The goal is not to judge the habit loop of the mind but to explore and investigate how much of our daily lives may be lived without intention and build our mental muscle for greater present moment focus.

ALLOWING EMOTIONS MEDITATION

A short guided meditation facilitating the development of grounded strength and wisdom. A guided meditation on finding stability and peace in the face of unpredictable change. 

 

MINDFULNESS MEDITATION AWARENESS OF BREATHE

The intention of this meditation is to bring present moment focus, gentle awareness to what arises and the non-judgmental ability to come back to the breathe. With the breathe as the center of focus you will be guided to notice and return to the breathe when distracted. The foundational basics for a mindfulness meditation that can be useful when beginning a meditation practice.

NOTICING THE BREATHE MEDITATION

Noticing in a non-judgmental way is an essential part of practicing mindfulness. It is a conscious act of paying attention in the present moment to what is showing up in our minds. The benefits of noticing builds our mental alertness to paying attention in the present moment. When we do this we benefit both in how we care for ourselves and in how we respond to others.

THANKSGIVING TREE MEDITATION

A 15 minute guided visualization meditation. The intention of this meditation is to allow one to bring forth more expansiveness and whole heartedness.

MOUNTAIN MEDITATION

A short guided meditation facilitating the development of grounded strength and wisdom. A guided meditation on finding stability and peace in the face of unpredictable change. Adapted from Jon Kabat-Zinn’s “Mountain Meditation.” This is a guided meditation to help you develop your skill of being mindful and present. It will reduce your stress level, as well as improve your overall health and well being when practiced regularly.

MINDFULNESS MEDITATION AWARENESS OF BREATHE

The intention of this meditation is to bring present moment focus, gentle awareness to what arises and the non-judgmental ability to come back to the breathe. With the breathe as the center of focus you will be guided to notice and return to the breathe when distracted. The foundational basics for a mindfulness meditation that can be useful when beginning a meditation practice.

MENTAL NOTING MEDITATION

The intention of this meditation is to cultivate the capacity for “Open Awareness” and “Meta Cognition.” To let go of controlling or directing experience and instead, allow the moments to reveal itself. “If you can name it you can tame it” naming arbitrary   thoughts in this way during meditation may help cultivate the ability to note aspects of inner self talk such as stress or fear, performance story, or “inner Critical Coach” during everyday life.

ALLOWING EMOTIONS

A short guided meditation facilitating the development of grounded strength and wisdom. A guided meditation on finding stability and peace in the face of unpredictable change. 

 

EMPOWERED CALM MEDITATION

This mediation is the R.A.I.N. practice in a guided meditation form.  Recognizing what is going on and noticing our surroundings. Allowing to experience our thoughts and emotions. Investigate with kindness, what may be causing our friction. Separate the thought from the personal identification.  Be empowered to find that calm, that moment. 

MINDFUL BREATHING AND MINFUL MOMENTS MEDITATION

An essential understanding and powerful lesson in mindfulness is that all moments pass both good and bad. We can often know this conceptually but when a moment is hard and challenging our conceptual understanding means little to nothing to what we are feeling.

EXPERIENCING THE OCEAN

The intention of this meditation is to go beyond the sounds of the ocean. Moving forward to experience the ocean even though you may not be physically present.

LETTING GO

The intention of this meditation is to trust the emergence of anything that comes up, making this meditation of awareness of showing up and letting go.

5 SENSES MEDITATION

A 6 minute guided meditation sensing into our 5 senses beginning with sight, touch, sound, smell and then taste.  The intention of this meditation is to allow one to bring forth more expansiveness understanding of each of the 5 senses.

LOVING KINDNESS MEDITATION 10 min.

Loving-kindness meditation is a great way to cultivate our propensity for kindness. It involves mentally sending goodwill, kindness, and warmth towards others by silently repeating a series of mantras.

EXPLORING HABIT LOOPS MEDITATION

Taking time to notice and be with some of our day-to-day habit loops builds our mental muscle to pay attention with more awareness to the habit loops of mind that often can cause us suffering or pain. Being with the day to do habit loops is not done slow us down or judge them but with the intention to build our curiosity muscle. When we do this our mind can support us at a higher level when needed.