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Home » Teachings

Meditations

Although meditation is best learned by attending classes and receiving instructions from a teacher, listening to audio recordings of guided meditations can be an effective way to get started. They can also provide motivation and inspiration for cultivating a regular meditation practice. These guided meditations by Phillip Moffitt were recorded at the Marin Sangha and Spirit Rock Meditation Center.

Meditations

Starting your Day with Clarity: Sit

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audio/mpeg iconStarting your day with clarity-mini sit-metta_12-12-10.mp3

5-minute guided sit on gaining clarity in the morning, followed by a 3-minute call and response Metta practice.

Body Meditation

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audio/mpeg iconBody Meditation_3-8-09.MP3

This meditation increases your embodied awareness — knowing self through the experience of being in the body.

Basic Breath Meditation

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audio/mpeg iconLifeworthwhile.mp3

Learning to focus on one's breath is a primary aspect of Insight Meditation.

Standing Movement Exercise

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audio/mpeg iconstanding great.mp3

Standing meditation is often used as an antidote to sleepiness. Find your feet on the floor. Can you trust the earth? Is there a hesitation to truly stand?

Loosening Spine Movement Exercise

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audio/mpeg iconloosening spine.mp3

A series of floor exercises that will help you release tension down your spine and throughout your body.

Loosening Chest Movement Exercise

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audio/mpeg iconloosening chest.mp3

A series of floor exercises that focus on the chest and opening the heart space.

Loosening Shoulders Movement Exercise

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audio/mpeg iconloosening shoulders.mp3

When the shoulders and neck are released, sitting in meditation can be more comfortable.

Component Parts of Metta

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audio/mpeg iconComponent_Parts_of_Metta.mp3

Incline the mind toward loving-kindness. Observe yourself while you do this. You don’t necessarily need to use traditional metta phrases. You may also use an image, such as person, pet, or nature, that evokes loving-kindness.

Cultivating Calm in Meditation, Part 1

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audio/mpeg iconCULTIVATING_CALM_IN_MEDITATION.mp3

Meditation can help you to cultivate the ability to be calm, which can lead to equanimity. Equanimity is a steady quality of the mind that can receive any experience without being overcome by it. It is through equanimity that you are able stay with and examine difficult mind states and learn to release them.

Including the Back Half of the Body

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audio/mpeg iconIncluding the Back Half of the Body.mp3

When you focus on the lungs rather than the breath in meditation, it can have a calming effect. 37-minute meditation with 64-minute Q+A

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Phillip Moffitt

At the peak of his career, former CEO and Editor-in-chief of Esquire magazine, Phillip Moffitt, traded in his worldly aspirations to explore the inner life. He subsequently founded the Life Balance Institute and now teaches vipassana meditation with an emphasis on living the dharma in daily life. Phillip is a co-guiding teacher at Spirit Rock Meditation Center and the author of Emotional Chaos to Clarity and Dancing with Life.

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Emotional Chaos to Clarity

How to Live More Skillfully, Make Better Decisions, and Find Purpose in Life

Emotional Chaos to Clarity can be purchased in bookstores and on the Internet. It is available in hardcover, paperback, e-book, and audiobook.

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Dancing with Life

Buddhist Insights for Finding Meaning and in Everyday Life.

Dancing with Life is available in hardcover, paperback, e-book, and audiobook.

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