55: Hanging out with Yourself

The pure pleasure of hanging out with yourself! Find the most direct way to enjoy the inwardness that meditating on a regular basis provides. Through this guided lesson you will get closer to that inner refuge that is within us. A simple way to connect yourself with what is already there and bask in the joy of being present.

54: Appreciating Presence

Thoughts and worries can seem to distract you. By practicing this simple exercise you are reminded of the power of feeling your breath. Staying with the breath allows your inner mental attitude to brighten. Appreciating your presence. Being at home in your body and mind.

Meditation on Loyalty to Life

When we think about life we often make judgements about it, have ideas of how it is, or how it should be. In this guided meditation we commit to life as it already is. Through this practice we move from what our idea of being present is, to simply being present. This easy to practice meditation can be applied to our everyday life. We open up to life as it already is, to us as we already are.

Relax with the Breath All Over the Body

Use this guided meditation to connect with the breath in all kinds of ways you haven’t tried before. Playing with the Breath hones our skills in relating to what feelings and emotions arise in our experience later. Practice now to get ready for when you’ll need calm presence and a calming breath.

Pleasant Breath Now For Hard Times Later

There is a powerful breathing technique for facing hard times, but you must practice it now if you want to use it later. It’s not always a good idea to try and zap your problems with meditation while they are happening. Instead prepare for them by practicing mindfulness of the pleasant breath so that you have that infused into your being before the hard times come.

Panic Attacks, Anxiety, and Breathing Meditation: Talk 17

How should one breathe for panic attacks and how to breathe for regular worry? Panic Attacks and every day worry have some things in common, but also a big difference. We can learn a lot from panic attacks, whether we have them or not, because they point us in the direction of the right attitude in meditation.

53: Guided Compassion Meditation Formula

This classic formula for cultivating compassion is an excellent way to bring us back to the fact that mindfulness attention is a kind attention. It is also a great meditation to use at bedtime to sleep great!!
Mindfulness is not a neutral or clinical or objective attention. This guided meditation takes us through several layers of wishing well for ourselves and others. This traditional method of cultivating “metta” is a bit of genius. Using an inner voice, you put voice to a strategically chosen series of well wishing that both taps into established wells of love and spreads the good intentions liberally and indiscriminately, starting from one’s own sense of self and eventually extending to all beings everywhere.

While there may be areas at any point that are conflicted and mixed, that too is part of the work that this meditation does. Some may have mixed feelings about extending good wishes to certain people close to them, or maybe even to themselves. That’s all part of the mix and perfectly fine, as this practice winds itself through you.

A couple tips: don’t worry if you don’t mean it every time (remember its all part of it!) and if one can semi-believe that these good wishes actually could have a effect, that heightens it (but is not necessary).

Have a great time!

53: Guided Compassion Meditation

This classic formula for cultivating compassion is an excellent way to bring us back to the fact that mindfulness attention is a kind attention. It is also a great meditation to use at bedtime to sleep great!!

Mindfulness is not a neutral or clinical or objective attention. This guided meditation takes us through several layers of wishing well for ourselves and others. This traditional method of cultivating “metta” is a bit of genius. Using an inner voice, you put voice to a strategically chosen series of well wishing that both taps into established wells of love and spreads the good intentions liberally and indiscriminately, starting from one’s own sense of self and eventually extending to all beings everywhere.

While there may be areas at any point that are conflicted and mixed, that too is part of the work that this meditation does. Some may have mixed feelings about extending good wishes to certain people close to them, or maybe even to themselves. That’s all part of the mix and perfectly fine, as this practice winds itself through you.

A couple tips: don’t worry if you don’t mean it every time (remember its all part of it!) and if one can semi-believe that these good wishes actually could have a effect, that heightens it (but is not necessary).

Have a great time!

52: Being Simply As You Are

This guided meditation is very simple and short, giving you the space and pause to do nothing but remain as you are. Simply being is a refreshing, restful pause that brings us back to ourselves, from one point of view, but really dispels a whole lot of extra stuff that when gone reveals what we already and always were.

Talk 16: Surrender or Self-Improvement?

Meditation is about more than Self-Improvement. That is only its possible side-effect. If we bend meditation to our will and make it serve us, the only definite side-effect is frustration. At some point the meditator will have to make the switch over to something bigger than their sense of “Selfyness” and to a longing for freedom that has been driving their interest in meditation all along.

50: Surrender to the Breath

In this guided meditation on the breath the emphasis is on receptivity, sensitivity, and opening. By offering up the breath sensations to the world to which they belong, we also cultivate an attitude of allowing everything to be as it is.

49: Playing with Being and Breathing

If you play with the edge between conscious deliberate attention and open awareness, your meditation in enhanced so that you can quickly find yourself in a state of ease.

48: Breathing with Intention, and Not

This breath meditation explores the difference between when we consciously, deliberately feel the breath, and when we let it go and allow it to appear by itself. These two flavors of attention are great to recognize, and are easier to recognize by contrast. This meditation will make this clear on an experiential level and give you an attention tool so that you can adjust your meditating to changing circumstances.

47: Connecting the Breath with the Inner Mental Attitude

A connection with the inner mental attitude is made, and then sustained, with this guided meditation that makes a sense of the inner mental attitude vivid and clear, and then helps you to maintain and sustain it. This is a great way to remain present, close and intimate with your home in this body and mind, and to extend your stay so that it becomes very clear to you what it is.

46: Exploring the Breath from the Inside and Out

This guided meditation begins with a 3 step settling process and then explores feelings of exchanging the breath between the interior feeling of alive presence, and the greater world beyond the body, surrounding the body. It contains a balance and exchange between active enjoyment of the breath and surrender to whole world and universe in which the breath takes place.

45: Three Levels to Relax into Presence

Whenever possible, it is very powerful to recognize and confirm our effortless and fundamental right-ness. Some meditators have yet to catch a whiff of this, while all of us can vary in how easily it comes forward to our attention. This guided exploration moves through different levels of relaxing into presence. Each level is important for everyone to work with, so it doesn’t matter if you have or have not caught a whiff of this fundamental okay-ness. It’s all good work and you can trust that soon you will catch a whiff, or more, and we all can benefit from working on all fronts whenever those come forward as what we need attent to.

44: Three Steps to Focus in on Your Presence

This guided meditation training is a great introduction to a basic tool in the mindfulness toolkit. It pinpoints a three step process which you can use repeatedly to bring you to focus. Train this a few times with this audio and it will stick with you as you go forward. And hint: it is great training preparation for meditation #45, coming soon.

Season 2 is Here!

I am so happy to back! There are many great things planned for the near future and people who are following closely will be able to get in on all that early. Of course the latest news is: we will be having regular podcasts for season 2. We’ve invested in an assistant and there is going be time to put into the podcast and a lot more for ISBM.

Keep coming back here to find the latest talks and meditations and also a special announcement coming before the end of month.

So now we are all set.

But can I ask you a favor though?

Please click the share buttons on these podcasts and posts, or paste in a link on Facebook or twitter or something. It will take a bit of little clicking actions on your part to help make all the money and time put into this to come to fruition and be all that it can be. I am so grateful to connect with you in this way!

See you!

Alan

Talk 15: It is Way Easier Than You Think

Season 2 is Back with a Point that Cuts Straight at one of the Biggest Obstacles stopping us from getting what we want in meditation. It is a belief, a thought lodged in the mind, and if we just get past it a whole new world opens up for us, whether what we want is better focus, to be more productive, to be more present for our relationships or a spiritual goal, like enlightenment– it is the same thought blocking us. And unblocking it is one of the main purposes of the ISBM podcast, so it’s a fitting talk for the start of Season 2.

We’re Coming Back for Season 2!

But should we come back with more?

Let me know if you are interested in the return of ISBM by leaving a comment on any guided meditation audio podcast episode, and do some social sharing too.

I’ve been wanting to come back but the time and money has made it impossible. I have so many students to attend to. I kept thinking I would make and find the time at some point.

But I had to admit that’s never going to happen.

Until I realized something—I need help!

Sometimes you just have to realize that.

I’m now in the process of finding help with producing the website, show, and everything, and also figuring out how to fund it too.

So more episodes and more everything are coming.

But what’s happening now will shape the whole future of that, because first I want to hear from you.

We can interact right now!

Ask Me Any Meditation Question!

I just turned on blog comments here at ISBM for the first time ever and I’m going to be on hand to answer all your meditation questions.

Treat it as my inbox, or to talk and comment to each other. I am definitely there to respond.

How to Do It:

Just go over and click on the guided meditation audio podcast that you think is a good fit for your question or comment, or just randomly select one, and I will read it.

I’m going to use this in three ways:

1. As a way to help you or respond to your curiosity directly, immediately, now.
2. I will take your comment or question as a vote: “Yes, please do make more!”
3. As a way to know your interests and make choices about what serves you best.

So at the very least please do give me a show of support and interest with a few comments and shares over on the audio podcast episodes! I really listen to such things and take them in. Your encouragement will let me know I should continue.

Do you want season 2?

Please let me know by leaving as many comments and questions as you like or can. And click the social share buttons too.

I have a nice warm feeling about coming back.

Lets Do This!

See you,

Alan

PS please do share this call out too and let other people know what’s about to happen!