The Center For Mindfulness Kingston
meditations
These guided meditations are designed to be used on a regular basis to help you develop and deepen a daily meditation practice and therefore to strengthen the qualities of mindfulness, which is moment to moment non judgmental awareness After practicing these guided meditations you may find that you are more mindful in your life at other times as well. This is a natural benefit of the mindfulness practice.You can deepen this process by intentionally bringing your awareness of breathing and of your body as a whole into as many moments as you can in your everyday life. Practicing in this way can help you to see stressful situations with greater clarity and to face them with greater confidence, creativity, and emotional balance.
People in the Stress Reduction Program use these guided meditations six days per week over a period of at least eight weeks to cultivate a strong mindfulness practice, as well as for effective stress reduction, and mind body relaxation, and for healing. It is best if you organize your self to practice at a particular time each day when you can feel relaxed and not be disturbed. Many continue to use these guided meditations regularly for years, even decades after the program.
People in the Stress Reduction Program use these guided meditations six days per week over a period of at least eight weeks to cultivate a strong mindfulness practice, as well as for effective stress reduction, and mind body relaxation, and for healing. It is best if you organize your self to practice at a particular time each day when you can feel relaxed and not be disturbed. Many continue to use these guided meditations regularly for years, even decades after the program.
Mindfulness based stress reduction Program MediTations
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The 3 MINUTE BREATHING SPACE
This is a practice that you can incorporate into your moments several times a day becoming aware of the present moment in it's fullness. |
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BODY SCAN MEDITATION 40 min
The Body Scan Meditation guides us to systematically bring awareness to specific parts of our body, while developing focus,concentration,relaxation and healing.We learn through practicing to settle in and rest in awareness as the breath and body sensations are featured within the field of awareness. |
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BODY SCAN MEDITATION 40 min
This is a 40 min Body Scan recorded Jan 2020 |
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BODY SCAN MEDITATION 20 min
This is a 20 min version of the Body Scan practice. With the same benefits just a shorter practice. |
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LOVINGKINDNESS MEDITATION 20 min
The Loving Kindness practice is a practice which touches our inner capacity for love and friendship. No one can bestow this capacity on us or take it away. We can find it with a pet, a walk in the woods, the reflection of light as it dances on the water. This practice in it's time helps us to cultivate deep and natural peace, and a feeling of connection to our hearts, and the hearts of all others and the world. |
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AFFECTIONATE BODY SCAN 17 min
This is a Body Scan Practice that invites a sense of affectionate attending as we move through specific parts of the body while developing focus, concentration, and tapping into our inner resources for healing. |
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SELF COMPASSION BREAK 10 mins
The Self Compassion Break allows us to bring a quality of stillness, inner listening, and compassion to ourselves and the difficulties that we may be facing. Learning to meet ourselves and our challenges we develop the inner capacity for kindness and compassion that will then extend out to others and the world as a whole. |
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GUIDED SITTING MEDITATION 10 min.
The Sitting Meditation is a practice to strengthen focus, concentration, and awareness in each moment with each breath. We begin to learn to rest and settle in awareness itself. |
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SITTING MEDITATION ON SOUND, THOUGHTS, AND EMOTIONS 20 mins.
This is a guided sitting meditation practice that begins with the Body, Breath, Sounds Thoughts and Emotions as we develop the capacity to be with things as they are. Learning how to respond as opposed to react. Letting go of wanting things to be different and being with things exactly as they are. |
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SITTING MEDITATION ON SOUNDS, THOUGHTS, EMOTIONS, and OPEN AWARENESS #1 40 min
The Choiceless Awareness Meditation recorded 2019, is a guided sitting practice where we progressively move through the focusing of attention on the breath, the body, sounds, thoughts, emotions, and opening up to the vast open field of awareness that is our true nature. Open, loving presence. The full range of being human. |
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SITTING MEDITATION ON SOUNDS THOUGHTS EMOTIONS and OPEN AWARENESS #2 40 min
Choiceless Awareness Meditation recorded 2020 is a guided sitting practice where we progressively move through the focusing of attention on the breath, the body, sounds, thoughts, emotions, and opening up to the vast open field of awareness that is our true nature. Open, loving presence. The full range of being human. |
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GUIDED SITTING WITH THE BREATH, BODY, AND EMOTION 20 min.
This is a guided sitting practice with awareness on the breath, body and emotions when they arise. With wisdom and understanding we can develop the capacity to be less reactive and more responsive as we develop the capacity to open to the feeling life inside of us in a non judgemental way. |
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RAIN PRACTICE 13 mins
The acronym RAIN stands Recognize Allow Investigate and Nurture. You can practice the steps of RAIN during a formal meditation, whenever a difficult emotion arises, or in the midst of daily life.Bringing mindfulness and compassion, as we work with difficult emotions helps us to develop the capacity to be open to the life that is here, and ultimately the healing that is possible. |
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EMBRACING LIFE WITH A SMILE 10 mins.
Thich Nhat Hanh meditation Master and poet emphasizes that in meditation it is important to remember to smile. Connecting to the joy that is our true nature. This is a practice that brings the soft presence of a smile to our inner world. Feeling the warmth and the presence of a smile filling the body. |
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GUIDED MINDFUL LYING DOWN YOGA 40 min.
This is a guided Lying Down Yoga Sequenceas taught in the 8 week MBSR Program. This is practiced slowly to develop the capacity to remain present and focused with a clear quality of attention while in movement. Uniting the breath and the body in this moving meditation. In this way Mindful Yoga is different than many of the traditional yoga practices in that there is less of a focus on the exact posture achieved and more of a focus on the body/mind awareness. |
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GUIDED MINDFUL STANDING YOGA 40 min
This is a guided Standing Yoga sequence as taught in the 8 week MBSR program. This is practiced slowly to develop the capacity to remain present and focused with a clear quality of attention while in movement. Uniting the breath and the body in this moving meditation. In this way Mindful Yoga is different than many of the traditional yoga practices in that there is less of a focus on the exact posture achieved and more of a focus on the body/mind awareness. THE LAKE MEDITATION 20 min
This guided meditation may be practiced laying down. It helps you to drop down beneath the surface of your life's issues accessing deep calm and stillness that is available to you in any moment.
MINDFULNESS IN EDUCATION MEDITATIONS |
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BODY SCAN MEDITATION 10 min
This is a shorter version of the body scan meditation that can be practiced sitting up. Like the long version you will systematically bring awareness to different areas of your body developing focus, concentration, relaxation and healing. |
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SITTING MEDITATION 10 min
This is a short guided sitting meditation that can be practiced to strengthen focus, concentration, and awareness in each moment with each breath. Resting and settling in awareness itself. |
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SILENT SITTING MEDITATION 10 min
This is a 10 minute completely silent sitting meditation with bells at the end. This practice helps you to develop and build concentration using your own inner resources. |
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WALKING MEDITATION 10 min
Walking Meditation is practiced while walking 9 to 10 paces back and forth or you may walk in a small circle, allowing your focus to be on the pure sensations of walking and breathing. Noticing thoughts, emotions, sounds, while building concentrartion, focus, relaxation, and healing. |
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GENTLE MUSIC WITH INSTRUCTION MEDITATION 10 min
A 10 min sitting meditation with very brief instruction at the beginning then gentle music for the duration of the time. |
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WORKING WITH THOUGHTS MEDITATION
Sometimes when meditating or in life we can be carried away by our thoughts. This mediation provides a way of working with thoughts, allowing them to come and gently pass with awareness, and without judgement. |
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LOVING KINDNESS MEDITATION 20 min
The practice of loving kindness helps you to cultivate and develop your ability to nurture yourself with love, compassion, care and empathy healing your heart and your life as well as the relationships you have with others. |
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