Guided Meditations provide a wonderful support to those new to mindfulness and to seasoned practitioners alike. There are many guided meditations available to help us find our anchor and work with our bodies, minds, and hearts. Please also see the many apps available with guided meditations on the Resources page. Join the Stillness Rocks Group on the Insight Meditation Timer App to feel the support and inspiration of meditating with fellow practitioners.
Stillness Rocks Guided Practices:
New Guided Practice...Meditación en Español:
Conciencia de la Respiración (7 minutos)
Meditación de Atención Plena de la Respiración.
Atención Plena, prestando atención a la postura y la experiencia de la respiración momento a momento.
concencia_de_la_respiración_.mp3
Guided Meditations in English:
Mindfulness of Body and Breath (17 minutes)
We begin with a gentle body scan, releasing and softening tension in the body, and move to a simple mindfulness of breath practice...knowing that you're breathing in and knowing that you're breathing out.
Conciencia de la Respiración (7 minutos)
Meditación de Atención Plena de la Respiración.
Atención Plena, prestando atención a la postura y la experiencia de la respiración momento a momento.
concencia_de_la_respiración_.mp3
Guided Meditations in English:
Mindfulness of Body and Breath (17 minutes)
We begin with a gentle body scan, releasing and softening tension in the body, and move to a simple mindfulness of breath practice...knowing that you're breathing in and knowing that you're breathing out.
| mindfulness_of_body_and_breath.mp3 |
I Am Safe Right Now (20 minutes)
This guided practice begins by exploring the different anchors of body sensations, sounds, and breath. Resting with an anchor, we widen our exploration to include thoughts and emotions. At this time of so much uncertainty and anxiety, many of us may notice anxious future thoughts of worry. Practicing releasing restless thoughts and anxious emotions in the body, we can explore and discover safety in this very moment. Asking the question: "Am I Safe Right Now?" we nurture a sense of ease and balance in discovering safety and stillness in this very moment.
This guided practice begins by exploring the different anchors of body sensations, sounds, and breath. Resting with an anchor, we widen our exploration to include thoughts and emotions. At this time of so much uncertainty and anxiety, many of us may notice anxious future thoughts of worry. Practicing releasing restless thoughts and anxious emotions in the body, we can explore and discover safety in this very moment. Asking the question: "Am I Safe Right Now?" we nurture a sense of ease and balance in discovering safety and stillness in this very moment.
| i_am_safe_right_now.wav |
Gratitude and Joy (8 minutes)
| gratitude.mp3 |
Grounding Meditation (11 minutes)
| audio_02_23_2018_10_30_59.mp3 |
Short Body Awareness Meditation ( 5 minutes)
| audio_02_26_2018_09_18_22.mp3 |
Short Awareness of Breath Meditation (5 minutes)
| audio_02_23_2018_11_27_27.mp3 |
Mindfulness of Breath Meditation (20 minutes)
| audio_02_23_2018_11_04_33.mp3 |
Body Scan (21 minutes)
| audio_02_21_2018_10_17_38.mp3 |
Thoughts and Sounds Meditation (15 minutes)
| thoughts___sounds_03_10_2018.mp3 |
Mindfulness of Emotions Meditation (22 minutes)
| mindfulness_of_emotions.mp3 |
Lovingkindness for Self and Other (18 minutes)
| loving-kindness_for_self_and_other.mp3 |
Lovingkindness for Self, Other, Neutral person, and All Beings (24 minutes)
| lovingkindness_self_friend_neutral_all_beings.mp3 |
Kind Body Scan (22 minutes)
| kind_body_scan.mp3 |
Mindfulness of Feeling Tones (20 minutes)
| mindfulness_of_feeling_tones_03_26_2018.mp3 |
Compassion for Self and Other (22 minutes)
| compassion_for_self___friend.mp3 |
Compassionate Breathing (24 minutes)
| compassionate_breathing.mp3 |
Open Awareness - Big Sky Meditation (30 minutes)
| open_awareness-_big_sky_meditation.mp3 |
Here are some other wonderful resources:
Dharma Seed
Dharma Seed is an online resource dedicated to making the teachings of Insight Meditation and associated practices available to all. The talks and meditations available through the Dharma Seed website are largely, although not exclusively, teachings from the Western Insight Meditation tradition, as taught at centers like the Insight Meditation Society (IMS), Spirit Rock Meditation Center, Gaia House and New York Insight.
www.dharmaseed.org
Kristin Neff
Kristin Neff, Ph.D. is widely recognized as one of the world’s leading experts on self-compassion. Her guided meditations and self-compassion exercises help us practice being kind with ourselves, which helps us increase the habit of self-compassion.
self-compassion.org/category/exercises/#guided-meditations
Christopher Germer
Christopher Germer is a clinical psychologist, meditation practitioner, author, and teacher of mindfulness and compassion in psychotherapy and everyday life. The meditations on his website guide practitioners in nurturing mindful self-compassion.
chrisgermer.com/meditations/
Tara Brach
Tara Brach, clinical psychologist, meditation instructor, and author guides students in mindful, compassionate attention to their inner lives. Guided meditations include arriving in mindful presence, The RAIN of self-compassion, guided body scans, and meditations to invite a moment of calm.
www.tarabrach.com/guided-meditation-basic-meditations/
UCLA Mindful Awareness Research Center
UCLA MARC's mission is to foster mindful awareness through education and research to promote well-being and a more compassionate society. This website provides a great introduction to mindfulness practices with free guided meditations on breath, body, and lovingkindness. The meditations are short ranging from 5 minutes to 14 minutes long for beginners and for the days when you are squeezed for time.
marc.ucla.edu/mindful-meditations
Greater Good Science Center at UC Berkley
The practices in Greater Good in Action are for anyone who wants to improve his or her social and emotional well-being, or the well-being of others, but doesn't necessarily have the time or money to invest in a formal program. We hope they serve as building blocks for creating your own happiness regimen.
ggia.berkeley.edu/
Dharma Seed
Dharma Seed is an online resource dedicated to making the teachings of Insight Meditation and associated practices available to all. The talks and meditations available through the Dharma Seed website are largely, although not exclusively, teachings from the Western Insight Meditation tradition, as taught at centers like the Insight Meditation Society (IMS), Spirit Rock Meditation Center, Gaia House and New York Insight.
www.dharmaseed.org
Kristin Neff
Kristin Neff, Ph.D. is widely recognized as one of the world’s leading experts on self-compassion. Her guided meditations and self-compassion exercises help us practice being kind with ourselves, which helps us increase the habit of self-compassion.
self-compassion.org/category/exercises/#guided-meditations
Christopher Germer
Christopher Germer is a clinical psychologist, meditation practitioner, author, and teacher of mindfulness and compassion in psychotherapy and everyday life. The meditations on his website guide practitioners in nurturing mindful self-compassion.
chrisgermer.com/meditations/
Tara Brach
Tara Brach, clinical psychologist, meditation instructor, and author guides students in mindful, compassionate attention to their inner lives. Guided meditations include arriving in mindful presence, The RAIN of self-compassion, guided body scans, and meditations to invite a moment of calm.
www.tarabrach.com/guided-meditation-basic-meditations/
UCLA Mindful Awareness Research Center
UCLA MARC's mission is to foster mindful awareness through education and research to promote well-being and a more compassionate society. This website provides a great introduction to mindfulness practices with free guided meditations on breath, body, and lovingkindness. The meditations are short ranging from 5 minutes to 14 minutes long for beginners and for the days when you are squeezed for time.
marc.ucla.edu/mindful-meditations
Greater Good Science Center at UC Berkley
The practices in Greater Good in Action are for anyone who wants to improve his or her social and emotional well-being, or the well-being of others, but doesn't necessarily have the time or money to invest in a formal program. We hope they serve as building blocks for creating your own happiness regimen.
ggia.berkeley.edu/