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This article discusses the power of meditation and how beneficial it is for the body. Magnetic resonance imaging (MRI) has shown many positive brain changes and improved several brain functions. Meditation has several benefits improving the immune system and inflammatory processes by decreasing cytokine; appropriate te... |
Guided Meditation: Befriending Yourself Allow yourself to take a moment to be as comfortable and relaxed as you can. Noticing if there's any effort, any sense of needing to do anything. There may even be a subtle sense of bracing or holding somewhere in the body. And so as much as is possible in this moment, as we begi... |
Guided Meditation: Connecting to Community For this practice, it's helpful to have the eyes closed, but not required. So decide for yourself if you'd like the eyes open with a soft gaze, or allow your eyes to gently close. Allow yourself to take a few moments now to really become embodied. Noticing how you feel. Notici... |
Guided Meditation: Connecting with Values For this next practice, it's helpful to have the eyes closed, but again not required. So decide for yourself if you like your eyes open or closed. Take a few moments to really feel the felt sense of your body, noticing your posture, and inviting in a sense of ease and settled-n... |
Guided Meditation: No Agenda So, notice the posture that you've chosen. And as you tune into your posture, allowing yourself to take a few moments to really be supported. So if you're sitting in a chair, notice the support of the floor underneath your feet, or the bottom of the chair under your thighs and pelvis. Even ... |
Guided meditation: Self Compassion Allow yourself to call up some aspect of your being that feels fragmented, silenced, or pushed away. That part feels most unwelcome. You don't have to pick the most difficult part. You might start with something a little bit easier, just some part that you know is difficult to love. T... |
Guided Meditation: Thoughts and Emotions This is a guided meditation on mindfulness of thoughts and emotions. Beginning now by simply settling into a comfortable seated position. Making sure you're caring for your body, adjusting it in any way you may need to reflect a sense of comfort, dignity, and stability. For some... |
Introduction to no agenda practice The no agenda practice is where we intentionally create the time and the space to actively practice non doing. This is a radical shift because we are so often driven by all of the to-dos that we have to get done. And sometimes, when we intentionally take the time to actively be instea... |
Just Like Me Female Voice When practicing this meditation, try to find a quiet place and time that works best for you to practice free from distractions in interruptions, remembering also to always care for yourself, including easing up on a meditation practice or discontinuing it altogether if it ever feels too challe... |
Week Five: Just Like Me So for this practice, it's helpful to have the eyes closed if that feels safe enough. Otherwise, allowing your eyes to be open with a soft, relaxed gaze. And beginning by finding a comfortable posture, as comfortable as you can, as that will help support this particular practice. And this practi... |
Week Four: Thoughts and Emotions This is a guided meditation on mindfulness of thoughts and emotions. Beginning now by simply settling into a comfortable seated position. Making sure you're caring for your body, adjusting it in any way you may need to reflect a sense of comfort, dignity, and stability. For some of you,... |
Week Four: Working with Thoughts 00:01 So allow yourself to come into a comfortable and relaxed posture and notice with a sense of internal awareness, internal knowing, if there are any parts of your body that need some attention. Might be noticing some discomfort or holding or bracing. And taking a few moments to allo... |
Week One: Awareness of Breath and Body 00:00 Welcome to this awareness of breath and body meditation. When practicing this meditation and any others throughout this program, please find a quiet place and time that works best for you to practice free from distractions and interruptions, remembering also to always care f... |
Week One: Grounding Meditation So find a relaxed, comfortable position, keeping your back upright, but not stiff, allowing your hands to rest wherever is comfortable on your legs or in your lap. And then, allowing your eyes to gently close if that feels comfortable, or allowing them to be open with a relaxed soft gaze,... |
Week One: Mindful Presence Start by acknowledging to yourself that you've set aside this time to practice being mindful and that by taking this time, you are actively participating in your own health and well-being, which will benefit you and those around you. Now, taking a slightly deeper inhale and then a slightly de... |
Week Six: Appreciation Allowing yourself to find a comfortable and relaxed posture, whatever that means for your body. Allow yourself to notice your internal experience, drawing the awareness into what's happening internally. Notice if there's any holding in your body. There might be an expression on your face that you... |
Week Six: Gratitude This is a breath and gratitude meditation. Beginning this meditation now by settling into a comfortable seated posture. When you're ready, taking in a few satisfying, deeper inhalations and exhalations. With each out breath, allowing yourself to settle a bit more into a relaxed and comfortable medit... |
Week Three: Heal With this practice, we learn how to deal with stress in the inevitable difficulties in our lives by cultivating a deeper awareness of our inner strengths and the goodness in our lives. So we begin this meditation now by taking in three satisfying, deeper inhalations and exhalations. With each outbreath... |
Week Three: Working with Your Inner Critic This practice is about working with self-judgment as opposed to being afraid of it. So start with three slightly deeper inhales and slightly deeper exhales, and with each exhale, allowing yourself to find a comfortable posture with some degree of ease. And it can be helpful fo... |
Week Two: Breath as Anchor The breath as an anchor of awareness meditation. As we begin this meditation, settling into a comfortable posture, either sitting or lying down. Selecting a meditation posture that feels right for you in this moment, one that reflects both a sense of comfort and a wakeful attentiveness. If yo... |
Week Two: STOP Meditation So you can decide for yourself if you would like your eyes open or your eyes closed. We'll begin with a few moments of coming into the present moment. Just notice your body, the fact that you're breathing, or hearing, anything that brings you into this present moment. And I'll have you take a ... |
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