Here is a selection of the most current meditation practices from my courses and trainings. Most pages contain written instructions for how to do the practice, an audio recording and download instructions. They’re all free for you to enjoy (for non-commercial use). Most are 5 minutes or less.
Foundational Meditation Practices:
If you’ve never meditated before start at the top, and work your way down this foundational list to find which practice you like best. Practice all of them at least once.
Why? Because, no practice is better than another, yet you’ll likely find that one works best for you. Note that as you evolve, your practice will evolve with you. For some, this will mean refinement of their existing practice, for others it will mean new practice(s) will be best. Your path is unique to you. Let your practice be, too.
Simple Breath
A breath focused meditation that most people find VERY boring (90% of my clients do not choose this one). If you’re a beginner, it’s useful to start here and do it once, because it’s most likely what you’re expecting, so your mind will be happy at first… and then you’ll probably hate it. Move on…
In any case, I use a few simple breaths as the beginning of every practice, as a powerful anchor to the mind-body, signaling “Now we’re meditating,” so it’s helpful for everyone to start here.
Simple Body Scan
A practice focused on the physical sensations in various parts of the body. Another classic practice, many will have done a version of this in yoga class. If you don’t remember it, you may have slept through it, and it’s great for insomnia. I suggest you do this one standing or sitting, not lying down – unless you want to go to sleep, then see the Reclining Body Scan below.
River of Sound
A practice focused on sound. Especially fun for people who are happy to let go of the idea that they need quiet to meditate, and wonderful (or horrible!) for people who thrive on aural stimulation. Test it out and see what you think.
Field of Vision
A vision based practice. Especially fun for people who are happy to let go of the idea that they need to have their eyes closed to meditate, and also wonderful (or way too much!) for people who thrive on visual stimulation. Visual artists and designers tend to find this one overwhelming as a first practice.
Where’s My Center
A practice done standing with (some) movement. A lovely practice for people who can’t or don’t want to be still! Great for elevators, escalators, waiting in line, standing on the train, anything standing still in public… no one knows what you’re doing.
Rock Your Body
A very similar practice to Where’s My Center, above, only simpler. This is a moving practice that can be done standing or sitting and is nice for people who want to move a bit during their meditation.
Practice for Insomnia:
Reclining Body Scan
This is a version of the Simple Body Scan above, made for helping you fall asleep. Great for people who lie awake at night.
More Advanced Practices:
Simple Breath (20 min) A longer version of first practice above.
Walking With Awareness A version of classic walking meditations.
Sensational Awareness Great for learning to face pain of any sort (physical, mental, emotional) by practicing focusing on uncomfortable physical sensations like tension. Awesome for people ready, willing and able to face their shadows. Horrible, or at best ineffective, for everyone else.
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Browse my extensive collection of free meditation resources:
Tons of guided meditation recordings, Meditation Guidelines, a Meditation FAQ, a Ten Tips for Meditation e-book as well as a huge list of Meditation Reference Links from my Mindfulness Coaching days
teaching CEOs, lawyers, architects, opera singers, diamond jewelry designers, and other amazing souls in Hong Kong.
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Elena Foucher
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2300-220 serra, Portugal