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 inspiration for cultivating a regular meditation practice.

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Meditation What Is Now

Meditation What Is Now

Feel the breath and the body. What does it feel like, this breath? Can you witness its changing nature?

Meditation: Knowing that Attention is Present

Meditation: Knowing that Attention is Present

What is my experience in this moment? There’s always something in our consciousness when we’re awake. The instruments of mind can know so many different objects of experience—a mood, a memory, a plan, a fantasy, a comparison, a judgment.

Meditation: Being Present for Whatever Arises

Meditation: Being Present for Whatever Arises

Let’s begin our meditation by simply being present with whatever is occurring in the mind. We’re not concentrating around the breath or body. We’re just being present with whatever arises.

Finding Equanimity in Meditation

Finding Equanimity in Meditation

Practice keeping the mind balanced when physical sensations and sounds arise during meditation. The mind can stay balanced even during the unexpected.

Compassion Practice

Compassion Practice

Karuna, or compassion, is a state of mind/heart that can be cultivated as a practice. Compassion is an intuitive response to someone else’s suffering, or your own.

Fully Arriving In The Here And Now Meditation

Fully Arriving In The Here And Now Meditation

This is a guided meditation that can help you stay in the present, here and now. Here, now, not before, not after. There is no presence, no agency in the past. It’s a memory of something gone, no longer present.

Mindfulness of the Body

Mindfulness of the Body

The ability to be mindful of the body is fundamental to liberating the mind. Read the following article and listen to the suggested audio dharma talks, and then deepen your understanding of the teachings by contemplating the reflections provided below.

Vipassana Meditation 101

Vipassana Meditation 101

In vipassana meditation, we practice noting the breath and sounds as they arise, which trains the mind to be able to cope under much more difficult circumstances.

Bare Attention Meditation

Bare Attention Meditation

Practicing “bare attention,” you learn to not add your interpretation to the experience of sound arising and passing.

Relaxing into Silence Meditation

Relaxing into Silence Meditation

Paying attention to mindfulness itself, we notice the quality of being present, not what our sense gates experience. Is it supportive? Harmonious? Alive?

The Breath As Energy Meditation

The Breath As Energy Meditation

If your mind starts wandering during meditation, the breath becomes your anchor to which you return in order to stabilize and focus your attention.

The Felt Sense of the Breath in the Body Meditation

The Felt Sense of the Breath in the Body Meditation

In this 40-minute meditation, you are encouraged to cultivate the quality of non-interfering interest in whatever the mind is experiencing in meditation. This quality is the “felt sense” of what is being known.

Sympathetic Joy Meditation

Sympathetic Joy Meditation

Cultivating sympathetic joy—one of the four brahma-viharas—benefits everyone in that it adds to the joy in the world. When we open to the joy of others, we are cultivating the responsive capacity of our hearts.

Uniting the Breath with Peacefulness

Uniting the Breath with Peacefulness

Use your breath as the object of concentration to collect and unify the mind. Return to this practice when the mind is in turmoil or the heart feels vulnerable.

Taking in the Good Meditation

Taking in the Good Meditation

When you are experiencing difficulty in some aspect of your life that is clouding your mind and causing you to contract, practicing this meditation can help soothe your suffering and clarify your thinking.

Sounds and Silence

Sounds and Silence

In this guided meditation, we observe how sounds arise and fall away into the ocean of silence. Without grabbing hold of any particular sound, we rest in “knowing sound.”

Taking Refuge in Awareness Meditation

Taking Refuge in Awareness Meditation

In this guided meditation from a 2011 Awareness Retreat at Spirit Rock Meditation Center, Phillip leads a step-by-step process toward resting in the awareness that effortlessly knows the arising and passing of all phenomena.