Resources for guided meditations

[Tine]

Here are the links to the guided meditations we are practicing with during the MBSR course:

Feel free to choose the recoding for the week you are at that resonates best with you.
I will continuously add more links to high-quality recordings to cover a broader spectrum of voices and personal styles. Like the posture, the teacher that works best for where you are at today might differ.
Yet in their core, those different meditation are the same.

We offer a free guided meditation once a week live on zoom. Onve a month we offer a free FAQ session for this course. To see the time and dates and sign up for a session please checkout Tine's profile.

Some recordings are by Dave Potter, an experienced MBSR teacher and psychotherapist who put together this online course.
Jon Kabat-Zinn is the founder of the MBSR course.
Emma Reynolds is an experienced MBSR teacher with the Mindful Academy, Solterreno, Spain. This is where I got my training too.
Lynn Rossy is a health psychologist, author, researcher, and Kripalu yoga teacher specializing in mindfulness-based interventions.

 

Week 1: Bodyscan

• Bodyscan 29min by Jon Kabat-Zinn (the founder of MBSR)
• Bodyscan 15min (YouTube) Bodyscan 15min (InsightTimer) by Tine Steiß
• Bodyscan 33min by Dave Potter
• Bodyscan 45min by UC San Diego Center for Mindfulness
• Bodyscan 20min by Emma Reynolds
• Compassionate Body Scan 24min by Kristin Neff

Week 2: Sitting Meditation

• Sitting Meditation 32min by Dave Potter
• Sitting Meditation 40min by Jon Kabat-Zinn (the founder of MBSR)

Week 3 and 4: Mindful Yoga

• Mindful Yoga 1 37min by Lynn Rossy PhD
• Mindful Yoga 2 36min by Lynn Rossy PhD

Week 5: "Turning towards" the difficult, Soften, Sooth, Allow

• Turning Towards - Meditation for difficult emotions 23min by Dave Potter
• Turning Towards - Meditation for physical pain 25min by Dave Potter
• Soften, Soothe, Allow 16min by Dave Potter
• Soften, Soothe, Allow 9min by Happiness Insight
• RAIN 11min by Dave Potter

Week 6: Mindfulness and Communication

• Mountain Meditation 20min by Dave Potter
• Lake Meditation 20min by Dave Potter

Week 7: Mindfulness and Compassion

• Lovingkindness Meditation 13min by Dave Potter

Other meditations that are closely related to the MBSR curriculum:

• Taking a breath - taking a break 13min by Tine Steiß
• Breathing Meditation for Beginners 10min by Jack Kornfield
• Labelling emotions 20min by Emma Reynolds
• the RAIN of Self-Compassion by Tara Brach (PhD in Clinical Psychology, founder of the Insight Meditation Community of Washington and author of Radical Acceptance, True Refuge, Freedom In Your Own Awakened Heart)
• Oneness Meditation 35min by Jon Kabat-Zinn (the founder of MBSR)

[Tine]

Please add links to your favourite guided meditations here.

I am curious to learn about what others enjoy and why. ?

[Berta]

Mooji's talks and meditations are quite inspiring to me: 

[Tine]

Here's a really nice 20min Body Scan by Emma Reynolds (added to the list in the first post)

[Ma****]

Thank you for sharing the YouTube links. I spent the last 15 mins to find the audio for the body scan meditation. I'm starting the course today! Day 1 ?

[Tine]

Thank you, @Mayliss, for letting me know. I have now added all the links to the guided meditations used in this course to the overview.

I am excited to read more about your journey through the course.

[Ha****]

Hi, I’ve started this today. I also struggled to find the audio body scan and found these links in the end. I guess I expected the link to be in with the text for week 1. Just done my first body scan. 

[Tine]

46 minutes ago, HappyChristian said:

Hi, I’ve started this today. I also struggled to find the audio body scan and found these links in the end. I guess I expected the link to be in with the text for week 1. Just done my first body scan. 

Congratulations on starting the course and your first bodyscan. ?

I have added a link to this overview page to all the practice sheets. Where else would you expect the link so I can add it there too? Thank you for your support. ?

[K8****]

I have started the course today and am fully prepared, I am keeping a book documenting all of my thoughts throughout, as well as useful things to look back on and tools I prefer. Thanks for the support

 

[Ke****]

On 9/3/2019 at 5:39 AM, Berta said:

Mooji's talks and meditations are quite inspiring to me: 

I love the “invitation to freedom” and stop video by him on you tube!,,

[Al****]

Thank you I love practising the body scan. I did 30 minutes and 20 minutes, both very good. I learned a lot from my body.

[KK****]

https://www.loveyourbrain.com/meditation-movement-podcast/2016/2/26/guided-color-meditation-by-kyla-pearce

Is a favourite of mine.

[Tine]

On 11/22/2019 at 3:03 AM, KKPinkowski said:

https://www.loveyourbrain.com/meditation-movement-podcast/2016/2/26/guided-color-meditation-by-kyla-pearce

Is a favourite of mine.

This is a really nice and well led meditation.

There's one thing I'd like to point out. In the MBSR practices we are mostly looking at what is already there without adding to it, evoking sensations or trying to get rid of sensations, toughts or emotions. This color meditation asks you to do the bodyscan with the twist of sending a certain color into the different parts of the body. This is not the non-judgemental curiosity and openness towards what is already there the classic MBSR bodyscan cultivates.

Maybe try both and see the different approaches for yourself. ?

[KK****]

I can definitely appreciate the difference between the two.  The colour meditation has been a favourite of mine for a while now - but this program has brought me back to basics on the body scan which I really like.  Thanks for pointing out the non-judgmental idea of it - that’s certainly a nuance I wouldn’t have come to on my own.

[Ra****]

Hi, I started this a few days ago . I am extremely exited and looking forward to this course. I have done the body scan but can’t tell a difference but I guess it’s to soon to see an change also I fall asleep while listening does it still work , and finally for the first week do I just concentrate on the body scan or all the other topics mentioned in week 1 i.e mindfulness/ mindful eating ?

Thank you for this support ?

[Ni****]

Have just started this course. 

Which body scan do we do? Or do we do them all? Can we choose a different one each day?

[Tine]

@NicH Welcome! ?

You can choose one each day.

[Tine]

On 12/29/2019 at 5:23 AM, Rabina said:

Hi, I started this a few days ago . I am extremely exited and looking forward to this course. I have done the body scan but can’t tell a difference but I guess it’s to soon to see an change also I fall asleep while listening does it still work , and finally for the first week do I just concentrate on the body scan or all the other topics mentioned in week 1 i.e mindfulness/ mindful eating ?

Thank you for this support ?

Sorry @Rabina your post slipped through under my holiday radar. I assume you are way beyond those questions already, but I'll answer them anyway.

The formal task for the first week is practising the guided bodyscan on 6 out of 7 days.
The informal practice - for which there is also a practice sheet to be filled out - is simple awareness and simple awareness can be mindful eating as well.

So you have two tasks for each day: doing the bodyscan and practising simple awareness at least once.you post sliped through under my hioliday radar.

 

[Ud****]

Hello everyone, where can I find week 6 mountain or lake meditations?

Thank you

[Tine]

@Udumbara Thank you for pointing this out. I have added them for everyone in the overview (the first post in this topic).

[Ud****]

Thank you ?

[hd****]

Thank you for these! I prefer shorter ones as I tend to drift to sleep before the ending! Practising with the informal-amazing how much I do without thinking about it as my mind is wandering somewhere far, far away.

[Re****]

I am really enjoying the guided meditations. It is so helpful to keep my thoughts and awareness focused. Even in the brief silences, I can easily slip away into thoughts. 

[da****]

Y'all probably know about these resources, but I'll post anyway

Dharmaseed is a collection of thousands of insight meditation talks and guided meditations. Literally, thousands. https://dharmaseed.org/talks/?search=guided&sort=-rec_date&page_items=10

Gil Frondsdal is a dharma hero of mine, and his cache of talks and guided meditations is dope as well: https://www.audiodharma.org/

Both of these resources have mobile app versions as well.

Edited May 1, 2020 by dawnrobertson

[La****]

Hi everyone,

Thanks a lot for sharing these meditations! Very helpful. I've also just discovered Rick Hanson's series of meditations (and talks). They are really great, just like all his other work. Hope you enjoy them: https://www.rickhanson.net/teaching/wednesday-meditations-with-dr-rick-hanson/.

I'm now in my second week of the MBSR programme and am loving it.

Cheers,

Laura