[audio:MM-Mountain-Meditation.mp3] A mountain remains still with calmness abiding all change… When it comes to meditation- mountains have a lot to teach having archetypal significance in all cultures. Rising above all else on our planet, they beckon and overwhelm with their sheer presence. Their nature is elemental… rock…. rock hard, rock solid. In meditation practice, it […]

[audio:MM-Walking-Meditation.mp3] Introduction and Guidelines- In this meditation,we walk simply to enjoy walking. Walking without arriving is the technique. We walk for the sake of walking, with no particular aim or destination. By transforming our walking path into a field of meditation, our feet will take every step in full awareness- our breathing will be in […]

[audio:MM-Naked-Awareness.mp3] “What lies behind us and what lies before us are tiny matters compared to what lies within us.”~ Oliver Wendell Holmes As in most all of our practices, we will be sitting or lying down in conscious wakefulness- concentrating, purposefully attending and non-judgingly observing. Once postured to meditate, it’s best to keep things simple […]

[audio:MM-Thoughts-Emotions.mp3] As a witness to your conscious mind, you are continuously seeing & letting go…. In this meditation,we are going to shift our purposeful attention from the breath and our body to streams of thoughts and emotions present in our conscious awareness… Again, we are sitting or lying and just breathing into the present moment. […]

[audio:MM-Pebble-Meditation.mp3] Attending to the question from Jon Kabat-Zinn’s “Pebbles & Pearls”… Let’s sit in this meditation in a posture that is both comfortable and stable. Again,we will begin by just tuning into the breath for a moment or two and the body as a whole, and dropping into silence- giving it full care & attention […]

~Adapted from Jon Kabat-Zinn [audio:MM-Body-Scan-Audio.mp3] Introduction and Guidelines– In this meditation, we are still going to use our breath as an anchor, but we are going to expand our field of awareness and attention to include a body scan. This particular meditation exercise typically requires at least 45 minutes of uninterrupted time, and it’s a […]

[audio:MM-The-Body-As-A-Whole.mp3] Be open & receptive to your present moment as acceptance not resistance is your path… In this meditation, we are still going to use our breath as an anchor, but we are going to expand our field of awareness and attention to include the whole body and sensations in the body. Here and now… […]

Wake up and breathe out your fatigue… This is a formal breathing technique from Pranayama- called the “Bellows Breath” or the “Stimulating Breath”. It’s purpose is to raise the energy of the nervous system- and to increase alertness. For this exercise, we will again sit in a comfortable, stable, and solid position maintaining good posture […]

Flow with the power of the relaxing breath… For this exercise,we will again sit in a comfortable, stable, and solid position maintaining good posture throughout the exercise.When ready,we will also be mindful of our tongue’s placement in the mouth- for what is called the “yogic” position.Touch the tip of the tongue to the backs of […]

[audio:MM-Conscious-Breathing-Meditation.mp3] We breathe to live, but we often forget we’re breathing. You’ll need a good 10 minutes to sit quietly for this exercise where the single pointedness or object of attention is your breath- the in-breath and the out-breath- bringing your mind back to the body, fully present in the here and the now… Start […]