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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.
5-minute guided sit on gaining clarity in the morning, followed by a 3-minute call and response Metta practice.
This meditation increases your embodied awareness — knowing self through the experience of being in the body.
Learning to focus on one's breath is a primary aspect of Insight Meditation.
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?
A series of floor exercises that will help you release tension down your spine and throughout your body.
A series of floor exercises that focus on the chest and opening the heart space.
When the shoulders and neck are released, sitting in meditation can be more comfortable.
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.
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.