PRACTICE MY GUIDED MEDITATIONS
Back to Breath - 15mins
Through this awareness of breath practice, it’s the awareness that we cultivate through this concentration on our breath that allows us to make that shift from being caught up in the trance of thinking to begin to recognise the waves of experience as they occur, and being more fully with what is right here, right now.
Coming Home - 17mins
This is a practice designed to drop you back into your body and into your breath; to come back home. Drawing upon Tara Brach's version of RAIN, we explore the practice of Recognising, Allowing, Investigating, and Nurturing in order to find our way out of our heads and back into the heart.
Kindness, Happiness, Ease - 17mins
In mindfulness, there are two main wings of the practice. Awareness which strengthens concentration and the ability to stay with present-moment experience, and compassion, non judgmental, non-condemning in the challenges we face. Honest, human compassion. The capacity to actively demonstrate kindness to ourselves and all beings is so important, now and always. This practice helps us tap into the ability to do just that.
At Home in the Body - 28mins
The body scan has proven to be an extremely powerful and healing form of mindfulness practice through systematically and intentionally moving attention through the body, attending to the various sensations in the different regions. That we can attend to these body sensations at all is quite remarkable. Without moving a muscle, we can put our mind anywhere in the body we choose and feel and be aware of whatever sensations are present in that moment.
Mindful Body Scan - 24mins
Unlike other practices where the emphasis is on relaxation, this body scan is not so much about tuning out, but rather tuning in - a practice that can be used regularly to help you assume an active and powerful role in your own wellbeing by simply showing up and being fully with yourself and your experience, just as it is.
Mindful Breathing - 20mins
A basic method to help cultivate mindfulness and a little more balance in your life is to focus your attention on your own breathing—a practice simply called “mindful breathing.” After setting aside time to practice mindful breathing, you’ll find it easier to focus attention on your breath in your daily life—an important skill to help you deal with stress, anxiety, and negative emotions, cool yourself down when your temper flares, and sharpen your ability to concentrate.
Choiceless Awareness - 20mins
In choiceless awareness practice, we can easily start to see the interactions of different aspects of our experience. In other words, we see the cause-and-effect chain of experience rolling on. It's a very relaxed practice, because we’re not directing our attention anywhere in particular, and a relaxed and contented mind also supports continuity of mindfulness. It doesn’t matter what object we’re seeing or sensing, what matters is that we’re mindfully aware. Awareness itself becoming the focus moment by moment.
Compassion & Loving Kindness - 17mins
The benefits of practicing loving-kindness or Metta, are well-documented. Those who regularly practice are able to increase their capacity for forgiveness, connection to others, self-acceptance, and more. Something we could all do with a little more of now, more so than ever. For anyone looking for ways to find solid ground and greater serenity during our turbulent times, this practice is an entry point for both newcomers to meditation and lifelong practitioners.