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Courses -Also available on Insight Timer.

Weekly guided meditations -Practice with me.

Suttas -Classic teachings read aloud.

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Guided Meditations

To download a meditation, click on the name. Most meditations are also available in the application by insight timer. You can check out a few of the meditations on YouTube.

New! Sympathetic Joy (Mudita) -(13:30)- There is joy in this world, arrived at through skillful means, which does not harm other beings in its acquisition; this is the type of joy which can become limitless, which can be shared without diminishing. This meditation encourages the practitioner to look into the world, and into themselves, to find and share in this joy.

Generating Stability (15:30) This meditation begins with a careful look at the posture, followed by suffusing the body with awareness using breath as a guide. I use the theme of stability to further illustrate the potential of meditation to create a platform for personal power.

Beginner’s Breath– (7 min.) A brief breath meditation for everyone.

10 Minute Metta– A simple “on-the-go” Metta (good will, kind regard, loving-kindness) Meditation for new or experienced practitioners.

20 Minute Metta– Same as 10 minute metta with silence inserted to allow for more space.

15 Minute Mindful Breathing– Improvised mindfulness of breathing, based on how I guide the beginning of my own sittings- gives guidance for posture, breathing, body, and feeling awareness.

Breath Meditation With Body Scan– (20 min.) This is an improvised meditation rather than one I read from a script, in an attempt to really draw from my own practice.

Total Wellness Body Scan– (18 min.) This body scan has a foundation in breath meditation and gives some guidance on how one can begin to use intention in their meditation to achieve a feeling of greater wellness in body and mind.

12 Minute Body Scan– A short body scan, using the breath, and beginning with a brief invocation of good will.

Body Sensations Meditation– (18 min.) This can be used as a meditation on just neutral or pleasant body sensations, or it can be used to work with pain. It embraces the idea that the more intimate we are with the sensation, whether it is positive, negative, or neutral, the better we are able to understand and work with it in our lives.

A Beautiful Place– (15 min.) A meditation which considers that the heart/mind is like a natural setting, and with wise cultivation, it can be a beautiful place which can be with us always. There are a few separate reflections with some silence in between.

5 Spiritual Faculties (Strengths, Powers) (15 min.)- This meditation is recommended for practitioners with some experience because in its wording it presumes a “mindfulness of breathing” practice already in place. That does not mean that first time or beginner meditators will not benefit- it is impossible to know what will inspire us. My education on the 5 faculties comes primarily from Thanissaro Bhikkhu and Gil Fronsdal (see links), and the ensuing observations in my own practice. Understanding is never explained- a way is suggested, and an attainment is achieved, embodied. May you continue to uncover your path.

Seven Factors of Awakening Meditation-(27 min.) There are many great teachers with deeper understanding of this teaching, but this is one way in which it is meaningful to me. I hope you enjoy.
Seven Factors of Awakening 15 Minute Version– This is the same script as the version above with less space in between descriptions. This can be useful if you have less time, or if you are using the guidance just at the beginning of a longer silent meditation.

Reflection on Gratitude and the Six Sense Spheres– This is a repetitive script which runs through each of the six sense spheres (sense bases, sense media)- sight, sound, smell, taste, touch, mind objects- with a brief reflection designed to elicit gratitude and generosity of spirit for the benefit of all beings. It’s more of a reflection which may be helpful in setting up for a meditation, or just something to give a lift any time of day. Enjoy!

Sleep Meditation, Sleep Meditation (No Music) (~10min.)- These are brief meditations (same script, one without music) to prepare the mind and body for a restful night sleep with a body scan and some inspirational words about the natural condition of sleep.

Meditate to Sleep For Children (& Adults) – (17 min.) Designed with kids in mind, but good for adults too. A body scan and some fun with the imagination, created in collaboration with my son, who enjoys falling to sleep to other guided meditations and visualizations. Meditate to Sleep For Children (& Adults) (No Music)– (12.5 min.) Same as above, music removed.