[ resources: meditations ]

Step-By-Step Introduction to Mindfulness Meditation for Beginners

To begin, try this 30 second exercise:

1. Close your eyes and focus your attention on your breathing.
2. Count the breaths starting with the in-breath (one) and the out-breath (two) until you reach 10.
3. When you are finished, start again and count to 10.
4. If you notice thoughts passing through your mind, observe these thoughts without judging them as good or bad, and without trying to change them, avoid them, or hold onto them. Do the same with any feelings that may pass through your body.

You have just completed your first meditation. Paying attention to your breath in this way, over time, will enable you to live in the present moment, engage more fully in what you are doing rather than "getting lost" in your thoughts, and allow your feelings to come and go rather than try to control them.

Topic	Listen	Length
Watching Breath Meditation   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	5 mins
Counting Breath Meditation   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	5 mins
5 Count Breath Meditation   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	5 mins
Breath Meditation   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	10 mins
Body Scan and Allow Meditation   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	13 mins
Pause Meditation   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	15 mins
Self Compassion   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	15 min
Come Home to Yourself   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	20 min
Drop Into Now (adapted from Adyashanti)   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	17 min
Acceptance of Emotion   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	12 min
Leaves on the Stream   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	12 min
Open to Possibility   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	17 min
Saying Yes   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	13 min
Compassion   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	30 min
We Are All In This Together   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	12 min
Awareness   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	17 min
Feeling & Extending Love   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	20 min
True Acceptance   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	15 min
Listening   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	10 min
Awareness of Thoughts Perceptions & Sensations   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	12 min
Meditation   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	40 min
Progressive Muscle Relaxation   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	5 min
5 x 5 x 5   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	6 min
Health Anxiety & Panic Allowing   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	9 min
Self-awareness   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	3 min
Grounding   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	4 min
Allow Emotion & Unhook from Thought   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	9 min
Allow Sensation   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	14 min
Working With Triggers   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	10 min
Walk to Work Meditation   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	30 min
RAIN: Working with Emotions   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	13 min
Love Letter to Self: Resilience   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	5 min
Self Acceptance   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	10 min
Conjuring a Safe Image   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	5 min
Empathy for a Challenging Person   |  [download]	Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.	12 min