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Heartfulness Meditation (10 minutes)Inclining our minds toward kindness brings unexpected rewards, both for ourselves and those around us. This practice infuses ease, kindness and acceptance into our daily lives, improving our health, happiness and relationships.
Loving~Kindness MeditationThe intention of this practice is to cultivate an open-hearted friendliness toward ourselves and others. In practicing, you are setting an intention to nurture the loving-kindness that already exists within you, while being aware and accepting of whatever is present in the senses, thoughts or emotions (as always, refraining from judgment whenever possible). By practicing this meditation, you are becoming more familiar with this quality so that it is easier to recognize when it arises spontaneously in your practice so that it is more available to you in daily life.
The phrases offered in this recording are some of many possible phrases that can be used. If any do not suit you, feel free to use your own phrases instead.
Expanding Awareness MeditationIn your formal sitting meditation practice, you are intentionally bringing yourself into a direct and intimate relationship with the present moment - with an intention of noticing what arises for you without judging your experience.
When practicing expanding awareness, we have the opportunity to explore body sensations, sounds, thoughts, emotions and - when you are ready - to open to all of these - to the full range of events within and without as they move and change, appear and disappear in awareness. You are taking the time to become familiar with who you are, beyond all of the wanting and having and doing....
It is helpful to bring a kindness and a care to this practice, not moving into or leaning away from anything, simply present with and open to what is happening now....
Mindful Floor Yoga This program of gentle yoga is an invitation to enter more deeply into the life of the body, to pay attention, moment to moment, to the sensations, thoughts and feelings that arise in your awareness while in motion. As best you can, try to enter into the experience of the body as deeply as is possible for you right now.... without judging. This practice is about neither performing nor perfecting, but rather connecting to and getting to better know the body.
Mindfulness of Breathing MeditationMindfulness Week 2 Home Practice: This foundational meditation, when practiced
consistently, leads to a steadier, more focused mind.
This meditation can be done sitting on a chair
or a meditation cushion or bench. It is important
to maintain a relaxed, upright posture while attending
to the breath.
Body Scan MeditationMindfulness Week 1 Home Practice:
The body scan helps us become more conscious
of our emotions and thoughts as they play out
through sensations in the body.
This meditation can be done sitting on a chair or lying
down on the floor or a bed (although awareness, rather than relaxation is the goal here)