GUIDED MEDITATIONS

The mindfulness meditation offerings below are offered on a “dana” basis. Dana is the Pali word for generosity, “giving freely,” or donation. Please enjoy these meditations in support of your practice - they are open to all; and, while not necessary, any dana offerings you are able and moved to extend are welcomed with humility and gratitude. 

MINDFULNESS MEDITATION (9 Minutes) – Mindfulness meditation helps us begin to cultivate awareness of, and to untangle from, habitual, conditioned and harmful thought patterns. The mindfulness teacher Pema Chodron, said “you are the sky, everything else is just the weather.”  Using the breathe as an anchor for your attention, you will be invited to begin to notice, without judgment, the weather patterns of thoughts that float across the expansive sky of your mind. 

Meditation to Calm and Ground the Nervous System (10 Minutes) – In this meditation, explore ways to calm, soothe and ground your nervous system.  This practice may be useful if you are feeling overwhelmed, depleted or reactive as a way to replenish your parasympathetic nervous system, the part of the nervous system that is helps us rest and replenish.

RAIN Meditation (13 Minutes) – RAIN (acronym for Recognize, Allow, Investigate and Nurture) is a mindfulness meditation technique that invites us to begin to untangle from the reactivity that often stems from difficult and challenging emotions by beginning to turn towards these emotions with friendliness, curiosity and care.  You are welcome to practice this meditation when you notice a rise of irritability, a critical inner voice or the squeeze of anxiety in your body.  This practice might also be useful as a means to meet chronic or habitual doubts and fears with a healing presence.  

METTA (COMPASSION) MEDITATION (9 Minutes) -  Trauma, as well as the everyday challenges of life, may leave someone feeling stuck in feelings of unworthiness, irritability or shame.  In this guided Metta mediation, we explore cultivating a heartful, compassionate response to these challenging emotions through intentional offerings of kindness and strength as a means to help us reconnect to a felt sense of worthiness.

CULTIVATING HEARTFUL COMPASSION (9 Minutes) – In this guided meditation, we explore cultivating heartful compassion, friendliness and care through intentional offerings of safety, happiness, good health and ease, both towards ourselves and to all living beings. 

EXTENDED RAIN MEDITATION (24 Minutes) - RAIN (acronym for Recognize, Allow, Investigate and Nurture) is a mindfulness meditation technique that invites us to begin to untangle from the reactivity that often stems from difficult and challenging emotions by beginning to turn towards these emotions with friendliness, curiosity and care.  You are welcome to practice this meditation when you notice a rise of irritability, a critical inner voice or the squeeze of anxiety in your body.  This practice might also be useful as a means to meet chronic or habitual doubts and fears with a healing presence.