April 30, 2015

Guided Meditations


Meditation instructions are simple yet the practice is hard. My goal as a teacher is to make meditation and mindfulness accessible to students; to let them experience these practices in helpful and non-judgmental ways. Included below are suggestions for practice, as well as audio files that guide you through the process.

Whether sitting or standing in meditation, posture is important. My suggestion: not too tight and not too loose. If we sit ramrod straight, we invite critical mind and tense body. If we sit slouched, we invite fuzzy mind and sloth body. Experiment with your posture--first too tight, then too loose, and finally settle in-between. Your body should feel alert yet easeful. You want a position that can be held comfortably for the entire meditation. Resistance will occur: you'll want to move or shift or scratch. If possible, stay with those feelings yet don't react; don't immediately move. Bring your awareness to the discomfort and investigate. Often, these feelings evaporate, which is a powerful lesson on the workings of our minds and our habituated reactions. Meditation shines a light on our habits--habits we can change.


When you find a comfortable position, gently close your eyes (or keep them open with a soft focus). Bring your awareness into your body. Locate the place where you most connect with the breath--at the nostrils, chest, or belly. This place is your anchor for the entire meditation. You needn't change your breath, simply bring your attention to the breath, as is. When your mind wanders--which it will--gently bring your awareness back to the breath. Notice the experiential difference between lost in thought and alive in the breath--one is a dream, the other is your life. If you notice this even once in a meditation session, it's worthy of celebration.

There's no way to get this wrong. Whatever you experience in meditation--busy mind, contentment, irritation, ease, doubt, pain--is part of the practice. It's how we see the inner-workings of the mind and body. Our daily life is then informed by what we learn in meditation. It's a lifelong practice in honesty and gentleness. A beautiful practice accessible to anyone--there's no way to get this wrong.

Initially, guided meditations are helpful--a voice that reminds you to return to the breath. I've recorded guided meditations of varying types and lengths (included below). Click on any of these to access the present moment. I'll be your guide.

PS: This is a small sampling of my recordings. For additional and varied meditations, please go directly to my SoundCloud page. 



















9 comments:

  1. Joy - I unexpectedly have the house to myself (which is very rare!) Ijust went to the computer to put on some music so I could get on with tackling the kitchen (!) before I make Nancy's birthday cake. I am so glad I opportunistically stopped by. I just did your 5 minute meditation. I haven't meditated in a while. It was good, so good to take those 5 minutes - Thank you, thank you....I will be back for more later! (PS really great to hear your voice and put it to a face!) Much love to you Joy, hope you had a good trip and are readjusting back ok x

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    1. debs! how lovely to hear from you. i'm glad you made time for a short meditation. my goal is to make meditation as easy as possible for whoever is interested. hugs to you!

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  2. Thank you for sharing these - I will use them! I really want to learn how to quiet my mind and these will be a great start.

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  3. Thank you so much for these! I'm going to be using them today!

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  4. Your voice sounds just like I thought, soft kind and perfect for meditation. Thank you for this wonderful gift Joy. I need to work on my vulnerability right now. The way I block it interferes with all my relationships, even the one with myself. <3

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  5. thank you for these kind, thoughtful comments. and please give me feedback--changes or additions you'd like to see. love and hugs to you all.

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  6. These are wonderful, Joy. I've bookemarked them. xx

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    1. I guess it's my second comment on them! I like them that much.

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    2. It's always good to hear from you, Bella. Always. I'm glad you find these meditations helpful. That warms my heart. Thanks for your kindness.

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