New Guided Meditation Audios

I’ve posted two new guided meditation audios recently. Like all my guided meditation recordings, these are free to stream and free to download.

Both of the new meditations are foundational mindfulness meditations. They’re suitable for beginning and advanced meditation practitioners. They can be used every day or alternated with timed meditations. (Click the links in paragraphs below to go to the streaming page for each audio.)

The first is a Body Scan Meditation. I often start meditation class series with body scans, because they’re a great way to practice two key aspects of mindfulness: awareness of attention, and awareness of sensations in the body. My approach to the body scan meditation is to direct attention to each body area in sequence and to visualize each region coming alive and speaking. This is metaphorical, poetic language. Of course body parts are already alive, and they remain mute. But these visualizations help us to be more aware of our bodies as collections of sensations (which is the only way we truly know our bodies, by the way).

The second guided meditation is Resting the Attention on the Breath. This is the single most basic mindfulness meditation there is. Having learned through the body scan to tune into sensations in the body, we now take the sensations of breathing, which are always present, and invite our attention to rest there. It’s a gentle invitation, not a forced effort. We establish an intention of letting the attention rest on the breath, and we simply notice whenever it drifts away. In those mindful moments of noticing, we just invite it to rest once again.

I hope you make use of and enjoy these guided meditation audios, which are released under the Creative Commons “Attribution, No Derivatives” license, and I hope you find that they enhance your mindfulness practice.

New Resources

I’ve just published a new Class Resources page. There you’ll find items useful to anyone who practices mindfulness. In other words, it’s not just for students in my classes. I’m making it available to everyone. Free. No registration. No strings. Included are guided meditations (stream or download), formal and informal practice logs, and poetry. Look…Continue Reading

Mindfulness Class at Dusenberry-River Library

I will be offering a free six-week Mindfulness in the Library class beginning Monday, May 8, 2017, at the Dusenberry-River branch of the Pima County Public Library, 5605 E. River Rd., Ste. 105 Tucson AZ 85750. That’s near the northeast corner of Craycroft and River. Each one-hour session will begin on Monday morning at 11:00. Classes…Continue Reading

New Guided Meditation – Lovingkindness

I’ve released a new, free guided meditation audio. This is a lovingkindness meditation, also called metta meditation. Its purpose is to open the heart and to help cultivate compassion for all living beings. Sometimes we end sessions of mindfulness meditation with a lovingkindness meditation. I also recommend doing this metta meditation beforehand. Before a meditation…Continue Reading

Introducing Free Mindfulness Training

I’m happy to introduce my first free online training course, a five-part weekly email series called An Introduction to Mindfulness. In five easy lessons, you’ll learn the practical basics of mindfulness. You’ll begin practicing mindfulness meditation effectively within a few minutes after receiving the first lesson. There’s no cost and no obligation. You can unsubscribe…Continue Reading

What do we respond to?

Life is responsiveness, they say. To live is to respond. But what do we actually respond to? Sometimes it’s an awesome sunset, the caress of a loved one, an inspiring poem, or beautiful music. Those are peak moments of pure responsiveness. The Problem But for most of us, most of our waking hours, we primarily respond to our…Continue Reading