meditation practice

Practice Giving and Receiving

As social animals, giving and receiving are a daily part of life. We need each other for mental, emotional and physical support – on a daily basis, and those needs can sometimes be challenging to have and support. Often times we develop habits where one is easier than the other. Many of us are better at giving and others are better at receiving. It’s not so often that we feel equally comfortable with both. And that can change depending on the people we’re with and situations we’re in. Sometimes it just feels easier to do one and not the other.

So, in these crazy times, it feels like a good idea to be able to support ourselves to do both. To be comfortable with giving and receiving.

In August at our monthly online Community Meditation gathering the theme was “Re-membering the Flow of Giving and Receiving,” and this lovely meditation practice evolved from our mutual contributions.

One beautiful soul offered the idea that breath itself is a natural flow of giving and receiving… of air, energy (prana), etc.. And another offered the soothing method of Thich Nhat Hann – breathing in to receive and out to give, à la “Breathing in Peace. Breathing out Calm.”

Guided Meditation Practice: Giving and Receiving (8min)

You’re welcome to listen to, download and share this practice as often as you like only for non-commercial use.

Enjoy!

Embodied Breath Practice

(14 minute Meditation Practice)

This meditation is adapted a Will Johnson practice he calls The Breath of the Unfolding Fern. You can listen to the entire Urban Retreat, and enjoy his magnificent teachings here: https://www.embodiment.net/audios. As he says, it is a very “deeply body-oriented approach to sitting meditation.” I love it.

Here are the instructions for the Embodied Breath Practice:

  1. Get into a comfortable position, sitting or standing. You’ll want to be able to move your entire spine and pelvis, so if you’re sitting, I suggest sitting on the front edge of your chair or sitting up versus leaning back.
  2. Close your eyes or lower your eyes with your eyelids mostly closed. Allow your eyes to soften.
  3. Bring your attention to your breath and begin noticing the qualities of your breath. Be a curious. Observe like a friendly scientist seeing something for the first time… Notice the characteristics. You might notice how deep or shallow, how fast or slow your breath is. You might notice the noises that your body makes as you breathe. You might notice the movements of your body as inhale and exhale.
  4. When your mind wanders, and you notice that you’ve wandered away, celebrate that moment. You’ve just become aware of yourself. Wonderful.
  5. Then gently bring your attention back to your breath. Again and again throughout the practice.
  6. As you inhale, your intercostal muscles, the muscles between your ribs expand the space between your ribs, making your chest and lungs expand. Begin to notice that your chest literally expands as you inhale.
  7. You can invite your body to deepen your inhale to exagerate this movement if you wish.
  8. Feel the body expand as you inhale. Feel that you expand and open and allow yourself to float up and out with each inhale.
  9. Notice that as you exhale, your muscles soften, your body relaxes. Notice this softening, this relaxing, and allow yourself to melt.
  10. Let the movement between these two things be like a wave… You’re flowing between opening, expanding, floating and softening, relaxing, melting.
  11. Let that movement, that flow, that wave get stronger and stronger. Exaggerate it if you like. Let your whole spine wave, from pelvis to skull.
  12. When you’re ready move your attention back to simply observing your breath, inviting the body to begin gently slowing down, coming back to physical stillness.
  13. Eventually, end your practice and open your eyes.

Whenever you practice, you can always find this wave, and embody your breath. There’s no need to sit perfectly still like a statue. Even if this movement is subtle from the outside, it is always there. Enjoy letting your body be free and fluid, a living, breathing wave of awareness.

Enjoy,
Elena

You’re welcome to download this practice as many times as you like, as well as share it with others, as long as it is for non-commerical use only.

To download it, right click on the black bar above and choose Download Audio.

10min River of Sound Meditation

Mindfulness Practice: 10 Minute River of Sound

  1. Begin by getting into position, whatever position works best for your body. This position will become your body-mind’s signal that you are starting a practice. I suggest the following as it uses little muscular energy to stay upright and alert, and allows you to breathe easily :
    1. Sit on a chair (sofa, bed, etc) with your feet flat on the floor.
    2. Rest your hands where ever they are comfortable (neither propping yourself up or pulling yourself forward with your hands).
    3. Feel your sit bones pressing down.
    4. Float the crown of your head up so that it softly lifts your torso.
    5. Tuck your chin in a tiny bit so that the back of your neck is long, making sure it’s also soft.
    6. Soften your jaw.
  2. Close your eyes. Or keep them open, and look down at the floor (or whatever is in front of you) a few feet or meter or so in front of you, keeping your eyes relaxed.
  3. Bring your attention to your breath. Notice how it feels to breathe. (Note that if you always start your meditation practices by focusing on your breath this is also a great way to signal to your body-mind that you’re beginning a practice. Also, at other points during your day, you can focus on 1 or 2 breaths and drop into a calmer, more meditative state.)
  4. Gently shift your attention to what you can hear.
  5. Imagine that you are a rock in the middle of a river. A river of sound.
  6. Notice the whole river of sound as it floats by. Don’t focus on a particular sound, rather soften your hearing and listen to all of the sounds. Listen to the whole river of sound as it flows by.
  7. Keep most of your attention here as much as possible. Let everything else float by in the background. Let thoughts, emotions and physical sensations flow through like an undercurrent.
  8. When your attention has become absorbed in your thoughts (emotions or sensations) to the point that you are no longer noticing the sounds, simply let the thoughts go, and gently and kindly bring your attention back to the river and start a fresh. You can have an infinite number of fresh starts, so you can relax about that.
  9. End the practice when you feel ready or when your timer rings by bringing your attention back to your breath for a few breaths and then gently opening your eyes.

To Download:

Click on the Download button below. If it does not download automatically:

  1. A new window will open with an audio player (like the player above).
  2. Right click on the player and choose “Download File” or “Download Video”
  3. iPhone users will want to first copy the meditation into iTunes (on your computer) and then sync with your iPhone.

Note that you are welcome to download and share this file as many times as you like provided you do so in it’s entirety and used it for personal or educational uses only (no commercial uses).

2 Minute Body Scan

Mindfulness Practice: 2 Minute Body Scan

  1. Begin by getting into position, whatever position works best for your body. This position will become your body-mind’s signal that you are starting a practice. I suggest the following:
    1. Sit on a chair (sofa, bed, etc) with your feet flat on the floor.
    2. Rest your hands where ever they are comfortable (neither propping yourself up or pulling yourself forward with your hands).
    3. Feel your sit bones pressing down.
    4. Float the crown of your head up so that it softly lifts your torso. This position allows you to breathe easily.
    5. Tuck your chin in a bit so that the back of your neck is soft and long.
    6. Soften your jaw.
  2. Close your eyes.
  3. Bring your attention to your breath. Notice how it feels to breathe.
  4. Gently shift your attention to your feet and feel the sensations in your feet.
  5. As much as you can, keep most of your attention on the sensations in your feet. Let thoughts, emotions and other physical sensations float through the background like passing clouds.
  6. If you find that your attention has become absorbed in your thoughts (emotions or sensations) to the point that you are no longer noticing the sensations in your feet, simply let the thoughts go, and kindly and gently bring your attention back to your feet and start a fresh. You get have an infinite number of fresh starts, so you can relax about that.
  7. Next move your attention to your seat. Feel the sensations of your seat bones pressing down and repeat the same steps as with the feet, gently bringing your attention back if you get absorbed in something else.
  8. Finally, move to your shoulders and repeat the process.
  9. End the practice by bringing your attention back to your breath for a few breaths. When you feel ready or when your timer rings,  gently open your eyes.

To Download:

Click on the Download button below.

If it does not download automatically:

  1. A new window will open with an audio player (like the player above).
  2. Right click on the player and choose “Download File” or “Download Video”
  3. iPhone users will want to first copy the meditation into iTunes (on your computer) and then sync with your iPhone.

Note that you are welcome to download and share this files as many times as you like provided you do so in it’s entirety and it is used for personal or educational use only (no commercial uses).

Sensational Emotions Mindfulness Practice

MME Album Art(meditation: 5:48 min) This meditation builds on the meditation called Sensational Awareness. Once you’re good at focusing on an area of sensation in the body, this practice adds noticing the emotions as well. It is very similar to Emotional Awareness (I even called it that in the recording), and the difference is that this one uses sensation as the starting point whereas Emotional Awareness focuses solely on emotions. This practice, Sensational Emotions, is a good bridge between the two.

Instructions:

Begin by getting into position, whatever position works best for your body. This position will become your body-mind’s signal that you are starting a practice. I suggest the following:

  • Sit on a chair (sofa, bed, etc) with your feet flat on the floor. Rest your hands in your lap. Feel your sit bones pressing down. Float the crown of your head up so that it softly lifts your torso into alignment. Let your back body be a bit firm to maintain this posture and your front body be soft and relaxed.
  1. Take a moment and look around you to ground yourself in the space you’re in (be/become aware of where you are).
  2. Close your eyes and bring your attention to your breath. Feel the sensations of breathing for a few breaths. This will help you be/become aware of your body.
  3. Find an area in your body that feels a bit tense or stiff, an area that feels “charged” to you – an area that might have an emotional component to it. If you aren’t sure, simply focus on the first area you notice that has strong sensation.
  4. Now notice the qualities of the area, as if you were a scientist studying it’s properties. You’ll take time to notice qualitative “facts” about it versus thinking about why it’s like this or that. In other words, you’re going to notice it’s properties and not the who, what and why of it. You’re going to notice “It’s as big as my shoulder,” and not “my shoulder hurts because I’ve been exercising too hard.” Notice things like how big it is (where are the edges?)? How dense? How sharp/dull. What texture? If you could see it what color would it be? Etc.
  5. As you’re noticing the area, you may notice emotions that are related to this area. Do the same with them, and simply examine their qualities, too. Notice things like how sharp or dull is the emotion? How dense is it? If it had a color what color would it be? Etc.
  6. Keeping most of your attention on this area, let other thoughts, sensations and emotions float through the background like passing clouds.
  7. If you find that your attention has become absorbed in something else and you’re no longer noticing the sensations in the area, gently bring your attention back to the area you’ve chosen.
  8. When you feel ready or when your timer rings, end the practice by bringing your attention back to your breath for a few breaths and then gently opening your eyes.

 

To Download:

Click on the Download button below.

If it does not download automatically:

  1. A new window will open with an audio player (like the player above).
  2. Right click on the player and choose “Download File” or “Download Video”
  3. iPhone users will want to first copy the meditation into iTunes (on your computer) and then sync with your iPhone.

Note that you are welcome to download and share this files as many times as you like provided you do so in it’s entirety and it is used for personal or educational use only (no commercial uses).

 

Mindfulness Practice: Field of Vision

MME Album Art(meditation: 6:18 min) This practice is also a classic mindfulness practice that is very old. In this practice we focus on what we can see in the space in front of us.

As with River of Sound, some people love this practice. It  really suits them. “Now this is a practice that I like!” And other people really don’t like it.

This is why I offer it, because I find that different people like different practices, and the best practice is one that you like! Why? Because you are more likely to do it if you like it!

Try this out and see what you feel. You may find that this is the one for you! And if you like this kind of practice, there are lots of other practices available in the world of meditation with eyes open.

Enjoy!

Mindfulness Practice: Field of Vision

  1. Begin by getting into position, whatever position works best for your body. I suggest the following:
    1. Sit on a chair (sofa, bed, etc) with your feet flat on the floor.
    2. Rest your hands, palms down, on your thighs.
    3. Feel your sit bones pressing down.
    4. Float the crown of your head up so that it softly lifts your torso.
    5. Tuck your chin in a bit so that the back of your neck is soft and long.
    6. Soften your jaw.
    7. Let your front body be soft (relax your belly, chest and face) and your back body be firm and upright.
    8. Close your eyes.
  2. Bring your attention to your breath. Notice how it feels to breathe.
  3. Gently open your eyes and gaze down a comfortable distance in front of you (1 to 2 meters)
  4. Soften your eyes and take in your whole field of vision. Rather than look at just one thing, let your eyes gently take in your whole field of vision at once.
  5. Be curious about what you can see. Stay soft and let your eyes un-focus or anything that they want to do. Relax and notice what ever you can see in any given moment, including blurry vision, etc.
  6. Keep most of your attention here as much as you can. Let everything else float by in the background. Let thoughts, emotions and physical sensations float by in the background like clouds.
  7. If you find that your attention has become absorbed in your thoughts (emotions or sensations) to the point that you are no longer noticing what you can see, simply let the thoughts go, and kindly and gently bring your attention back to your vision and start a fresh. You can have an infinite number of fresh starts, so you can relax.
  8. End the practice when you feel ready or when your timer rings by coming back to your breath for a few seconds and then raising your eyes.

 

To Download:

Click on the Download button below.

If it does not download automatically:

  1. A new window will open with an audio player (like the player above).
  2. Right click on the player and choose “Download File” or “Download Video”
  3. iPhone users will want to first copy the meditation into iTunes (on your computer) and then sync with your iPhone.

Note that you are welcome to download and share this files as many times as you like provided you do so in it’s entirety and it is used for personal or educational use only (no commercial uses).

 

Mindfulness Practice: River of Sound

MME Album Art(meditation: 5:14 min) This practice is a classic mindfulness practice that is very old. In this practice we focus on the sounds around us. Some people love this practice. It is like a breath of fresh air. Whew! Finally, a practice that I like!

And other people really don’t like it.

This is why I offer it, because I find that we’re all different in what we like and don’t like and the best practice is one that you like! Why? Because you are more likely to do it if you like it!

Try this out and see what you feel. You may find that this is the one for you! And if you like this kind of practice, there are lots of other practices out in the world that focus on sound for you to try.

Enjoy!

Mindfulness Practice: River of Sound

  1. Begin by getting into position, whatever position works best for your body. I suggest the following:
    1. Sit on a chair (sofa, bed, etc) with your feet flat on the floor.
    2. Rest your hands, palms down, on your thighs.
    3. Feel your sit bones pressing down.
    4. Float the crown of your head up so that it softly lifts your torso.
    5. Tuck your chin in a bit so that the back of your neck is soft and long.
    6. Soften your jaw.
    7. Let your front body be soft (relax your belly, chest and face) and your back body be firm and upright.
    8. Close your eyes.
  2. Bring your attention to your breath. Notice how it feels to breathe.
  3. Gently shift your attention to what you can hear.
  4. Imagine that you are a rock in the middle of a river. A river of sound.
  5. Notice the whole river of sound as it floats by. Don’t focus on a particular sound, rather soften your hearing and listen to all of the sounds. Listen to the whole river of sound as it flows by.
  6. Keep most of your attention here as much as you can. Let everything else float by in the background. Let thoughts, emotions and physical sensations flow through like an undercurrent.
  7. If you find that your attention has become absorbed in your thoughts (emotions or sensations) to the point that you are no longer noticing the river of sound, simply let the thoughts go, and kindly and gently bring your attention back to the river and start a fresh. You can have an infinite number of fresh starts, so you can relax about that.
  8. End the practice when you feel ready or when your timer rings by gently opening your eyes.

 

To Download:

Click on the Download button below.

If it does not download automatically:

  1. A new window will open with an audio player (like the player above).
  2. Right click on the player and choose “Download File” or “Download Video”
  3. iPhone users will want to first copy the meditation into iTunes (on your computer) and then sync with your iPhone.

Note that you are welcome to download and share this files as many times as you like provided you do so in it’s entirety and it is used for personal or educational use only (no commercial uses).

 

Mindfulness Practice: Body Scan

MME Album Art(meditation: 5:27 min) You may be familiar with body scan meditatons from your yoga class, Vipissana meditation or other modalities. You can find them in many different places and there are many ways to do them.

Body scans generally start at one end of the body (head or feet), focus on the sensations in one part and move slowly, part by part, to the other end.

Body scan meditations are great for relaxing the body, especially if you include contracting and releasing the muscles in each part as you go. I often recommend them if you’re wanting help falling asleep for this reason. Also, it’s super easy to do them lying down, which is how their usually done in yoga classes.

This body scan recording doesn’t instruct you to contract and release the muscles. If you want to add that in, simply contract and release the muscles in the body area you are focused on: gently contract and release the muscles in the feet a few times, noticing the sensations in the feet as you do so. Repeat this for the seat and shoulders when you move your attention there.

Enjoy!

Mindfulness Practice: Body Scan

  1. Begin by getting into position, whatever position works best for your body. This position will become your body-mind’s signal that you are starting a practice. I suggest the following:
    1. Sit on a chair (sofa, bed, etc) with your feet flat on the floor.Rest your hands, palms down, on your thighs (neither propping yourself up or pulling yourself forward with your hands)Feel your sit bones pressing down.Float the crown of your head up so that it softly lifts your torso. This position allows you to breathe easily.Tuck your chin in a bit so that the back of your neck is soft and long.Soften your jaw.

      Let your belly and front body be soft and your back and back body be firm and upright.

  2. Close your eyes.
  3. Bring your attention to your breath. Notice how it feels to breathe.
  4. Gently shift your attention to your feet and feel the sensations in your feet.
  5. Keep most of your attention here as much as you can. Let everything else float by in the background. Let thoughts, emotions and other physical sensations float through the background like passing clouds.
  6. If you find that your attention has become absorbed in your thoughts (emotions or sensations) to the point that you are no longer noticing the sensations in your feet, simply let the thoughts go, and kindly and gently bring your attention back to your feet and start a fresh. You can have an infinite number of fresh starts, so you can relax about that.
  7. Next move your attention to your seat. Feel the sensations of your seat bones pressing down and repeat the same steps as with the feet, gently bringing your attention back if you get absorbed in something else.
  8. Finally, move to your shoulders and repeat the process.
  9. End the practice by bringing your attention back to your breath for a few cycles. When you feel ready or when your timer rings  gently open your eyes.

 

To Download:

Click on the Download button below.

If it does not download automatically:

  1. A new window will open with an audio player (like the player above).
  2. Right click on the player and choose “Download File” or “Download Video”
  3. iPhone users will want to first copy the meditation into iTunes (on your computer) and then sync with your iPhone.

Note that you are welcome to download and share this files as many times as you like provided you do so in it’s entirety and it is used for personal or educational use only (no commercial uses).

 

Mindfulness Practice: Simple Breath

MME Album Art(5:35min) A simple breath practice to play with… a great place to start and a wonderful practice to keep.

Mindfulness Practice: Simple Breath

    1.  Begin by getting into position, whatever position works best for your body. The best position is one that is comfortable for you. If you use the same position every time, it will become your body-mind’s signal that you are starting a practice.

I suggest the following:

Sit on a chair (sofa, bed, etc) with your feet flat on the floor.

Rest your hands, palms down, on your thighs.  Don’t prop yourself up or pull yourself forward with your hands.

Feel your sit bones pressing down into the chair.

Float the crown of your head up so that it gently lifts your torso. Let your spine gently align, your shoulders relax and your chest open. This position allows you to breathe easily.

Let the back of your neck be long, and your chin parallel to the floor. This keeps your neck in a healthy, neutral position.

Let your back body be gently firm to keep you upright.

Let your front body be soft. Relax you belly, chest and face. Relax your jaw and tongue. Relax your eyes.

Close your eyes.

 2. Bring your attention to your breath. Notice how it feels to breathe. Keep most of your attention on the feeling of breathing.

3. Let everything else float by in the background. Let thoughts, emotions and physical sensations float by in the background like passing clouds.

4. If you find that your attention has become absorbed in your thoughts (emotions or sensations) to the point that you are no longer noticing your breath, simply let the thought go. Let it float away like a balloon. Then kindly and gently bring your attention back to your breath and start a fresh. You can have an infinite number of fresh starts, so you can relax about this.

5. End the practice when you feel ready or when your timer rings by gently opening your eyes.

Be kind and gentle, remembering that noticing that your thoughts is an important part of the practice.

 

To Download:

Click on the Download button below.

If it does not download automatically:

  1. A new window will open with an audio player (like the player above).
  2. Right click on the player and choose “Download File” or “Download Video”
  3. iPhone users will want to first copy the meditation into iTunes (on your computer) and then sync with your iPhone.

Note that you are welcome to download and share this files as many times as you like provided you do so in it’s entirety and it is used for personal or educational use only (no commercial uses).

 

Progressive Relaxation Body Scan (Great for Falling Asleep)

MME Album Art(5min) Having trouble sleeping – falling asleep or falling back to sleep if you wake up? This meditation practice is really great for relaxing the body and falling asleep.

Meditation Practice: Progressive Relaxation Body Scan

  1. Start getting into a comfortable position, lying down or sitting. You can do this standing as well.
  2. Close your eyes, or lower them so they are 3/4 closed, and gently shift your attention to your breathing. Notice your breath moving in and out of your body right now. Be curious about your breath. “How am I breathing right now?”
  3. Shift your attention to your feet and on an inhale, gently and softly contract the muscles of your feet. As you exhale, relax the muscles and let them soften.
  4. Do this for 3 or 4 breaths and then stop contracting and releasing.
  5. Move slowly up the body, inhaling and contracting, exhaling and releasing with each part: the lower legs, the upper legs and buttocks, the belly and low back, the upper back and chest, the arms and hands, the shoulders and neck and finally the face.
  6. Pause after the face and simply notice your breathing again.
  7. Start again at the feet, moving up the body and repeat the pattern until you feel complete or you are ready to sleep.
  8. End noticing your breathing for a few breaths and then gently opening your eyes.

When your mind wanders, as it inevitably will, gently bring it back by re-focusing on your breathing or the area that you are contracting and releasing. Be kind and gentle, remembering that noticing that your thoughts is an important part of the practice.

 

To Download:

Click on the Download button below.

If it does not download automatically:

  1. A new window will open with an audio player (like the player above).
  2. Right click on the player and choose “Download File” or “Download Video”
  3. iPhone users will want to first copy the meditation into iTunes (on your computer) and then sync with your iPhone.

Note that you are welcome to download and share this files as many times as you like provided you do so in it’s entirety and it is used for personal or educational uses only (no commercial uses).