[audio:MM-I-Have-Arrived-Audio.mp3] You arrive in every moment ~ adapted from Thich Nhat Hanh Like the walking meditation, we practice to arrive in every moment. The present moment is our destination- in the here and in the now. The practice is “arriving”. When we breathe in, we take refuge in the in our in-breath, and we say, […]

[audio:MM-Attending-Sounds-Audio.mp3] This formal meditation exercise can be done either sitting or lying down. It will require 10-15 minutes to perform in a space where you will be free from outside interruptions. When ready, get comfortable and in your meditation posture. Take a few deep breaths to help connect your mind and body, and to relax […]

[audio:MM-Relaxing-into-Your-Posture.mp3] Adapted From Susan L. Smalley, PhD & Diana Winston (“Fully Present”) This is a formal attending meditation exercise to be practiced in a quiet space where you will not be interrupted by external stimuli for at least 15-20 minutes. Sit comfortably with a solid, stable, and relaxed posture… a relaxed body will help to […]

[audio:MM-Brief-Insights-for-the-Guided-Meditations.mp3] All of the guided meditations contained in this mindfulness program are simply moment-to-moment invitations for your active participation. They essentially represent gateways to the same enriching, expanding, healing, and transforming space of awareness. These exercises in one variation or another have been cultivated and shared by numerous great Masters, teachers, instructors, physicians, and practitioners. […]

[audio:MM-Simply-Being-Audio.mp3] ~ Adapted from “Guided Meditation: Simply Being”- Lama Surya Das This is a formal sitting meditation exercise to be practiced in a quiet space where you will not be interrupted by external stimuli for 15-20 minutes. Sit comfortably with a solid, stable, and relaxed posture… a relaxed body helps to relax the mind. Close […]

[audio:MM-Waking-Up-Audio.mp3] Transitional states of falling asleep or waking up deepen our capacity for healing. Adapted from “Boundless Healing”~ Tulku Thondup Introduction: There are two pivotal periods of the day when meditation can be especially fruitful- when you are falling asleep and when you are waking up. It is at these times that the mind is […]

[audio:MM-Falling-Asleep-Audio.mp3] Transitional states of falling asleep or waking up deepen our capacity for healing. Adapted from “Boundless Healing”~ Tulku Thondup Introduction: There are two pivotal periods of the day when meditation can be especially fruitful- when you are falling asleep and when you are waking up. It is at these times that the mind is […]

[audio:MM-12-Minute-Meditation-Audio.mp3] A simple meditation technique to help improve memory- especially with older adults. Sit quietly in a comfortable and stable position, with hands resting, palms up, on your lap. Say out loud the following four syllables, “SA”, “TA”, “NA”, and “MA”. As you say “SA”, touch your index finger to your thumb; with “TA”, touch […]

[audio:MM-Four-Pebble-Meditation.mp3] Adapted fromThich Nhat Hanh’s “LivingWithout Stress or Fear”… Prior to beginning this meditation practice, you will need to gather four different pebbles each representing distinct aspects of your true nature to live in happiness and free of fear and suffering. The first pebble shall represent a flower; the second a mountain; the third, still […]

[audio:MM-Lake-Meditation.mp3] A body of water parts to be receptive then it resumes itself… The mountain image is only one of many that you may find supports your practice and makes it more vivid and elemental. Images of trees, rivers, clouds, and sky can be useful as well. The image itself is not fundamental but it […]