Guided Mindfulness Meditations
Helping my clients cultivate mindful awareness of their thoughts, feelings, and physical sensations is an important part of my clinical practice. I have a total of four years training in mindfulness-based methodologies including Mindfulness Based Stress Reduction (with Brussels Mindfulness in Brussels, Belgium) and Personal Leadership (based in Whidbey Island, WA).
Below are recorded mindfulness meditations. These meditations were originally recorded for participants in my previously taught mindfulness courses. The descriptions to the left of the recording will give you an idea of what to expect for each recording. The meditations range in length from 15 - 45 minutes.
For more guided meditations I highly recommend the Insight Timer app. Additionally, meditation teachers Jon Kabat-Zinn, Sharon Salzberg or Tara Brach offer excellent meditations .
A little reminder – anyone can meditate, but sometimes people find they become uncomfortable in meditation. Sometimes these discomforts are worth sitting through; other times they’re a reminder that maybe it’s best to do something else. Only you can make that decision for yourself. If at any point during the meditation you feel it’s not for you – just stop. No judgment, nice and easy.
15-Minute Meditation for Grounding in the Moment
This guided meditation is about 15 minutes long. It can be done seated, standing or lying down. The meditation focuses on helping you ground physically to the present moment and bring your attention to the breath.
15-Minute Guided Body Scan Meditation
This short, guided body scan meditation is about 15 minutes long. It includes a brief introduction followed by the meditation. It can be done seated, standing or lying down. A body scan meditation is an excellent way to check in with your body during periods of transition throughout the day. You can read more about body scan meditations here.
20-Minute Guided Meditation for Waiting
This guided meditation is an invitation to step into moments of awareness in the in-between spaces. Our brain has the tendency to jump ahead, to fill in the gaps - with worry, projections, predictions. But, when we do that too quickly - we can miss out on what the moment may actually need as it is, right here, right now. This short meditation can be done anywhere you find yourself needing to be present while waiting.
20-Minute Guided Mountain Meditation
This guided mountain meditation is a lovely way to connect in the moment, to inspire a sense of presence, self-compassion or inner strength for a difficult moment. In essence, it is a reminder that you, just like the mountain, have all you need within you to face transition, challenge and uncertainty. It reminds me of one of my favorite quotes by John O’Donohue from his book Anam Cara, “Yet everything we need for our journey has already been given to us.” When we remember that we are here and fully present – even as things change – we become more like the mountain. This guided mountain meditation offers you that reminder.
45-Minute Seated Meditation with Extensive Guidance
This guided meditation invites you to pay attention to the breath, sensations in the body, sounds in the environment and thoughts and feelings as they arise. It includes extensive guidance throughout and is a good fit for beginners or those who value having guidance throughout their practice. The meditation is designed to be done while seated in a chair or on a cushion, but can be adapted to the lying down position if that is necessary. This meditation is suitable for use in the Mindfulness Based Stress Reduction (MBSR) Course.
45-Minute Seated Meditation with Limited Guidance
This guided meditation includes limited guidance for those who prefer longer moments of silence during their practice. The meditation focuses on attention to the breath, sensations in the body, sounds in the environment and thoughts and feelings as they arise. The meditation is designed to be done while seated in a chair or on a cushion, but can be adapted to the lying down position if that is necessary. This meditation is suitable for use in the Mindfulness Based Stress Reduction (MBSR) Course.
45-Minute Guided Body Scan Meditation
The body scan meditation invites us to shine a light of awareness on the sensations of our body. With a body scan, we are not trying to relax or become more calm (although often that happens anyway), but rather pay attention to what sensations we notice in the body. Sometimes we realize we’re holding tension in a certain place or we adjust or avoid a certain area because of pain or discomfort. The body scan provides the opportunity to pay attention to what we may not notice during our normal, hectic days. This meditation is suitable for use in the Mindfulness Based Stress Reduction (MBSR) Course.
45-Minute Standing Mindful Movement Meditation
This guided meditation is part of the Mindfulness Based Stress Reduction (MBSR) course. It is approximately 45 minutes long. For this meditation you will need some space for movement – enough to stretch out your legs and arms as needed. While most of the meditation is done while standing, you will also need enough space to sit down. It is helpful to have a mat or carpet so that you can stand comfortably.
35-Minute Lying Down Mindful Movement Meditation
This guided meditation is part of the Mindfulness Based Stress Reduction (MBSR) course. It is approximately 35 minutes long. For this meditation you will need some space for movement – enough to stretch out your legs and arms as needed. It is helpful to have a yoga mat or carpet so that you can move comfortably.
