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My Meditative Moments

Archive for the 'Insight Meditation Exercises' Category

Exercise- Holiday “Metta”

Sunday, November 21st, 2010

During this holiday season, take a few moments (i.e. 5-10 minutes) and rejoice in openheartedness for yourself and for others. Simply speaking, “metta” is the heartfelt wish for the well-being of oneself and others. It is the innate friendliness- the shared humanity– of an open heart and of lovingkindness. Sit silently and relaxed in stillness […]

Exercise- Playing with Free Attention

Wednesday, November 17th, 2010

~ Adapted from “Inner Revolution”- Robert Thurman Take a few moments in a quiet place. Gently close your eyes and picture a coin, a quarter with George Washington’s head on it. Where does this image manifest? At first it may seem to be in your head- like an image projected on a screen. It is […]

Practice- Awareness of Intentions

Friday, November 5th, 2010

[Audio clip: view full post to listen] Here is an informal practice that you can do anytime during your day. Within awareness, the focus of attention is “intentions”. Take a moment, and as best you can, see if you can simply reflect on how your intentions move your actions in a certain way… and how […]

Practice- Time Out & Time In

Friday, October 22nd, 2010

[Audio clip: view full post to listen] In the here and now, take a couple of moments in your frenetic day to awaken your mind and expand your “subjective time”. Take “pause” and just sit quietly for a minute or so- just noticing what arises in your awareness, the breath and any sensations in your […]

Practice- “Urge Surfing”- Staying with our Cravings

Tuesday, October 5th, 2010

[Audio clip: view full post to listen] Introduction & Guidelines– This exercise is an informal practice that can be done whenever you are faced with the urge or impulse of unhealthy “cravings”- in this particular context, excesses to avoid or distract from dealing directly with difficult thoughts, feelings, or situations. This practice can help us […]

Exercise- Awareness of Bodily Pain

Friday, September 10th, 2010

[Audio clip: view full post to listen] Introduction & Guidelines– You will need at least 25-30 minutes for this exercise. It is a formal practice that focuses in the refinement and precision of our mindful concentration. This is a very beneficial practice to help us see and sense pain sensations of the body- and to […]

Exercise- Sensing Emotions in the Body

Thursday, September 9th, 2010

Introduction & Guidelines– You will need at least 15-20 minutes for this exercise, which focuses upon coming alive to the emotions in your body. In general, our emotions are sets of bodily sensations accompanied by thoughts and images. The following exercise is simple and brief. It’s an effective way to help you “come home” to […]

Exercise- Embracing Fear & Anxiety

Wednesday, September 1st, 2010

[Audio clip: view full post to listen] Introduction & Guidelines– Mindfulness practice is a vehicle to help strengthen our capacity to stay with mind and feeling states like fear and anxiety. Routine practice cultivates a concentrated and stable mindsight oriented and sustained by purposeful intent, courage, and curiosity to allow the sensations of fear and […]

Exercise- Healing Waves of Light & Energy

Monday, July 12th, 2010

[Audio clip: view full post to listen] Adapted from “Boundless Healing”~ Tulku Thondup Introduction: In this meditation, you will be using your breath as a benevolent force- a purifying wind to carry the body’s own healing energies. The healing “light” of our body’s own cells are the wellspring of transformation, repair, and recovery. This “light”– […]

Exercise- Visualizing the Body’s Cells of Light

Monday, July 5th, 2010

[Audio clip: view full post to listen] Adapted from “Boundless Healing”~ Tulku Thondup Preparation: This is a sitting meditation. You want to sit in a position that is stable and comfortable- allowing yourself to be physically at ease and mentally alert. Your spine should be more or less straight- holding your upper body erect as […]