Talk 5: Knowing your Inner Mental Attitude

Half guided meditation, half talk, this intro to the inner mental attitude explores something that colors all of our experience. While we can’t monitor our attitude indefinitely, even by knowing it only sometimes we can turn our whole life around.

24: Follow the Path of the Breath guided meditation

Scan the breath with this meditation that travels along the core path of breath sensations. It’s a massage for the body, from the inside! And it also helps us explore the inner regions of our body where we store emotional traces. This can be a key tool in finding your bridge between breath and intimate contact with your emotional well being.

Talk 4: Where Can I Stop Thinking?

How do I stop thinking so much? It’s a question with the wrong target, pointed in the wrong direction. In this live Q & A recording a meditator asks the question that naturally arises to anyone who tries to meditate. A question that is always going to come up from time to time for everyone. Naturally we may seek to stop or reduce thought because it seems to be something that’s not great for us, to say the least. But is this so? Or is there nothing wrong with thought itself, and what we truly want is just to not suffer our thoughts. Explore the important pointer in this talk.

22 Breathe into Your Emotional Core

Use this guided meditation to contact the layer of basic, innocent sensitivity with which we receive all the echoes and reverberations of emotion in our body.

21 Mindfulness of Thoughts

Wandering thoughts can be part of the meditation. Then there is no such thing as distraction! Just as important, with this noting thoughts mindfulness practice we can get increasingly clear on understanding the nature of thought, distinguishing it from bodily sensation, and becoming aware of what we are actually thinking. All this gives us a leg up on the sometimes confusing swirl of thoughts and feelings that happens in some of our emotional states.

20 Breathing into Your Presence guided meditation

Another favorite back again in a new form– whole body breathing. And here breath meditation and the recognition of simple presence are combined in this guided audio that is a great initiation into simply being.

Talk 3: One Technique or Many?

Fresh perspectives are great for practice. Variety can be a spice of Meditation! This talk explores the meaning of “meditation techniques” and shows how a variety of ways of attending to our experience is immensely helpful in sustaining a practice within a busy modern life. Most important, is doing it consistently, and variety and freshness helps this immensely. The best meditation is the one that gets done!

18 Exploring Sensations of Change in the Body

This guided meditation teaches a valuable tool for seeing the motion and change in body sensations, and is worth practicing often as a way to enter into a more comfortable relationship with sensation as well as explore and verify when our attention to body sensations is properly vivid.

17 Mindfulness Games

Playing with meditation is a natural way to stay engaged, and in these exercises you can play along with Alan at knowing and noticing thought and recognizing our awareness itself. Rather than trying to figure it out, better to play around with it and gain direct experience. There is actually quite a lot of potential here to recognize our already present, always knowing awareness.

16 Letting the Breath Go guided meditation

There are not only two kinds of breath: deliberate and automatic. There is a whole spectrum between and in fact our understanding of intention is much better felt, sensed, and experienced than defined in words. This breath meditation explores the realities of our relationship with the breath and is a powerful way to come to the stillness that sees it all.

Talk 2: Face the Suffering or Turn to Joy?

The idea can reach a meditator that we must stare straight into suffering without flinching, and also not be attached to pleasure. This is usually not a skillful idea and is not good for mindfulness practice. In this talk, we are pointed in another direction, toward our simply being present and the inherent joy of that, an acquired taste we should be gaining. Resisting pleasure and stoically facing our suffering can be like turning a deaf ear to this.

14 Awareness of our Inner Mental Attitude

This lesson and guided meditation practices the art of checking our inner mental attitude. It is a good lesson to go through at least once to investigate our awareness of something intimate and powerful, that colors our every experience. Change your attitude, change your life!

13 Feel What You Feel guided meditation ISBM

Delve into the intimate and subtle feelings of the heart region, use the breath to explore and bring to light what it is that we are feeling. A simple and fundamental pointing to what meditation can be: actually feel what you feel.

12 Walking Meditation

Sensitizing the awareness to walking and the feet is a great meditation and complement to sitting meditation. Learn this meditation here, or refresh your connection to it with this guided walkthrough of walking meditation.

11 Grounded Body Breath guided meditation

Starting with a grounded sense of the body, this breath meditation explores breathing into and from a sense of presence, and has a contemplative benefit to it as well as a centering effect.

10 Contemplation of Commitment and Distraction

Commitment to the moment is to the moment alone, and does not even include committing to meditation or any future endeavor or even to future moments, and it is not regret about past moments lost to distraction. In this guided contemplation we explore presence and distraction in the light of what is immediate and real.

9 Body of Space, Space of Body Guided Meditation

Bodies are made up mostly of space, on the atomic level, and the sensations in our body can be experienced as space-like, giving us a new perspective on them, taking our sensitivity deeper, and helping us accept and make room for our denser, more challenging sensations and pains to release.

8 Whole Body Breath guided meditation

Learn mindfulness on whole body breathing, a very deep meditation that gains us access and sensitivity to the body. It can also be deeply healing.

7 Guided Sleep Body Scan Meditation

Meditation that prepares the body and mind for sleep, using a guided body scan leading into a guided rest in a natural effortless awareness. Great as a regular sitting meditation when we are stressed and over-energized too!

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Guided Meditation 6: Attention to Attention

One of the first, best tools that a meditator can acquire is an awareness of attention itself, and a way to experiment and play with, and investigate, attention. In this guided exploration we will develop a taste for attention and an awareness of some of its behaviors.