These meditations were recorded in high school classes. Background noises, bells, and other ambient sounds will be present and can become part of your meditation.
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Helps quickly focus the mind and reduce distractions
By focusing on a deliberate sound, e.g. the vibrations of a bell, you can calm and collect your attention.
Instructions for first sound meditation.
Sound Meditation: Practicing amidst distractions.
Open Awareness Meditation
Learning to let go and explore the experience of consciousness
In Open Awareness Meditation, you allow your attention to remain open and vast, exploring the mystery of consciousness or awareness, the sense of infinity or boundarilessness that we discover when we let go of thought.
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Helps calm and focus the mind. Cultivates inner strength over difficult emotions & states of mind.
By gently putting your attention on the breath – a universal aspect of human experience – you can create the experience of groundedness, centeredness, and ease. You also can cultivate self-knowledge, creating distance between you and your thoughts
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Instructions & breath meditation
(About the nature of the mind, how to discriminate between useful and mechanical thought.)
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Body Scan Meditation
Creates relaxation & physical awareness
With Body Scan Meditation you intentionally relax your body, helping you de-stress. These meditations can be used at night before bed to help you sleep more easily. It also cultivates awareness of our physical experience, so we become more attune to what’s happening in our bodies (and we can take care as we notice strain, injury, or tension). It also helps us be present, and feel like we’re here rather than lost in daydreams, worry, or distractions.
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Introduction to Body Scan Meditation
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Guided Body Scan Meditation
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Guided Body Scan Meditation
Thought Bubble Meditation
Cultivates self-knowledge, calms a busy or distracted mind, and gives objectivity on thought.
With Thought Bubble meditation, you cultivate the sense of agency over your thought process. You do not have to feel like a marionette being pulled by whatever thoughts cross the screen of your mind. This meditation enables you to create space and also see more dispassionately what you habitually think about.
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Introduction to Thought Bubble Meditation
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Thought Bubble Meditation (Guided)
Taking a very familiar action and experience, and breaking it down into its smallest component parts helps illustrate the relationship between thought (intention), automatic physiological responses (salivating), emotions (desire, expectations), and action (eating). It also introduces us to the beauty and complexity of very simple acts, bringing us to greater immediacy and appreciation for life as it is.
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Introduction to Chocolate Meditation – opening to your experience in new ways
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Chocolate Meditation – The Art of Observation
Teachers: emphasize becoming aware and approaching experience freshly without pre-drawn conclusions. Draw connections between this experience and flexibility, interest, and innocence in life.