Guided Meditations

Cultivating Your Attention

by Barry Boyce / Mindful Magazine/ April 2, 2019

A basic mindfulness practice for creating more harmonious circumstances for ourselves and for others, raising our awareness and stirring our curiosity. Begin practice here

Coming Home with the Breath

by Tara Brach

Our breath is always available as a pathway back to presence. This simple meditation guides us to relax and awaken in the body, and then establishes the breath as a home base for our attention.

Audio (14:48 min-6.8 MB)

Ten-Minute Basic Meditation Practice

by Tara Brach

Tara offers a short introductory meditation with a body scan, bringing focus to the breath, sounds, then resting awareness ~ from first morning instructions at the 2015 IMCW fall retreat.

Audio (10:33-9.7 MB)

Guided Meditation: Body Scan –
Living Presence

by Tara Brach

A key pathway to full presence is awakening through the body. This meditation guides us through a body scan, relaxing and receiving the play of sensations.

A Meditation on Anxious Emotions

by Bob Stahl

This practice involves deep investigation into the causes of anxious feelings so you can discover the story lines that trigger and drive your emotions.

Nonjudgmental Awareness

Meditation is the chance to practice giving ourselves permission to feel exactly what we feel, even when we’re not as okay as we’d like to be. A Mindfulness Practice to Cultivate Nonjudgmental Awareness

Loving Kindness Meditation

May I be filled with loving kindness.
May I be held in loving kindness.
May I feel safe and at ease.
May I feel protected from inner and outer harm.
May I be happy.
May I accept myself just as I am.
May I touch deep, natural peace.
May I know the natural joy of being alive.
May I feel true refuge within my own being.
May my heart and mind awaken; May I be free.

Forgiveness Meditation

by Mary Kullman

Meditation: Intimate Presence

by Jonathan Foust

This meditation explores what’s it’s like to be intimately present to your embodied experience in the here and now. You’ll be guided into an inquiry into effortless sensing through a body scan and through a variety of anchors.

Audio (24 minutes)

Encouraging the Departed

From Age-ing to Sage-ing by Zalman Schachter-Shalomi

Instead of distracting the departed with our lamentations, we can send them our blessings. By sending thoughts of love and encouragement to our loved ones, we help them expand into greater luminosity, rather than contract into fear and forgetfulness.
For example, to a person who has suffered through a long, debilitating illness, we can say …

Dear friend, I send you loving supportive thoughts for the journey ahead.
Do not be afraid: It’s a shock to drop the body, but it’s not the end of your existence.
Now that you’ve abandoned your old, worn-out body, go forward to your new life in anticipation of a pain-free, comfortable existence.
Go in trust and peace, knowing that friends and guides will appear to help you through this transition.


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