These practices focus on bringing a non-judgmental, attentive awareness to one's personal experience in a given moment.
This meditation brings an attention to the breath. The first step in developing mindfulness is learning to stabilize the mind. Our minds have a tendency to keep busy during our waking hours (and for some of us, even when we are sleeping!). The mind naturally bounces from one idea to another. Paying attention to a neutral point of focus is the easiest way to stabilize the mind. The breath is a common neutral point of focus because it is always with us.
For a guided meditation to help bring awareness to the breath, click here.
The body scan meditation is an excellent way to learn to tune in to and befriend your body. It involves bringing awareness through slowly, gently, and systematically scanning the different regions of your body. It helps to cultivate attention skills, flexibility to be with whatever you are feeling, and self-acceptance.
For a guided body scan, click here.
This meditation brings a curious awareness to the present moment by observing our thoughts. Rather than reacting to any worries, judgments, voices or thoughts that arise within the mind, we can be present in the moment by simply observing what we find.
The act of listening inside and outside of the body allows for a greater presence in the current moment. With this meditation, the attention is directed to the inner experience through breathing and noticing bodily sensations. Looking outward, we listen to sounds that may or may not affect the body.
In this exercise we become more acquainted with the present moment through visual observation. Utilizing our senses allows us to notice the environment in which we are living in as we practice tuning in to the given moment.
This exercise garners a deep focus on the taste, feel and smell of food in order to become more present with how the body responds to food.
Grounding with the earth is an excellent way to become present in the moment. In this exercise, one will experiment with a focused attention on every aspect of walking. Once again, our sensations are utilized to gather an awareness of the body as it comes in contact with the ground.
This writing practice allows the mind and body to settle by taking a moment to bring attention to the natural rhythm of the breath. After centering oneself, we reflect on how it feels to tune in to the body.
This practice complements many of the mindfulness meditations in that it reflects on thoughts, emotions and bodily sensations that arise in every moment. In this practice we observe and reflect on the act of simply observing thoughts without attaching to them.
This exercise focuses on the sense of hearing. We reflect on the qualities of sounds that surround our environment in a given moment.
This exercise focuses on the sense of seeing. We reflect on the characteristics of objects that surround us such as shape, color, movement and more.
The lake meditation is done lying down, face up, with an image formed in your mind’s eye of a lake or another body of water. In this practice we pay attention to the image of the lake, the stillness of the moment, and open our minds and hearts to what may come. Click the link above for an audio guide for the lake mediation.
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