Mindfulness of Breathing (~10 min)- This is a short, simple mindfulness of breathing meditation based on the first tetrad of the Anapanasati Sutta (mindfulness of in and out breathing). This teaching instructs the practitioner to begin with awareness of the breath, then become aware of the entire body, and finally to calm “bodily fabrication.” This can be a useful meditation all on its own, or could be a good way to get calm and centered before other practices. I hope you find it useful! youtube, IT

Mindfulness of Breathing 2 (16.40) This continues where my last meditation- “Mindfulness of Breathing”- left off. The first is based on the first tetrad of Anapanasati (mindfulness of breathing), and is focused on calming “bodily fabrications.” This is based on the second tetrad, and culminates with calming “mental fabrications.” Enjoy! youtube, IT

Walking Meditation– (11:24) Walking is one of the time honored postures for meditation practice. When choosing your space for walking, consider what works best for you- it may be on a forest path, or in the seclusion of a home or a backyard. Walking meditation can be seen as an extension of sitting meditation. As we become more conscious of the activities of our mind and body, there is less and less separation between meditation, contemplation, and our daily life. Thanks to Truthseeker08 for the beautiful image! IT

Mindfulness and the Fortress (11 min)- Mindfulness is a fortress gatekeeper- a tricky job. Sometimes it’s obvious what is for the good, but a good con artist can appear beneficial, and a beneficent person might be shy, or strange. Such is our inner world. We can convince ourselves to have thoughts and actions that harm us, neglecting the beneficial ones. Training our mind to stay with objects such as breath and good will, we grow our capacity for concentration and insight. In this way, a good gatekeeper is a benefit to our being. YT, IT

Mindfulness of Breathing (Anapanasati) (11:11)- This meditation is based on one I led in a live session following a talk on the anapanasati sutta- the Buddhist teaching on mindfulness of breathing. The rising and falling breath is maintained as a consistent object to train the attention and develop concentration. This leads to our increasing ability to witness what is occurring within- in body, feelings, mind- giving us greater inner authority. IT

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. on yt, IT

Five Spiritual Faculties (Strengths, Powers) (15 min.)- The five faculties are conviction (faith, confidence), energy, mindfulness, concentration, and discernment. This is not an exhaustive look at the five faculties, but my distillation for the purpose of a guided meditation. I recommend the work of Thanissaro Bhikkhu for further study. youtube, IT

Metta- Good Will is Available (15 min.)-This is a brief meditation and reflection on Metta, or Good Will- one of the four Brahmaviharas, or divine abodes, described in Buddhist scripture. The meditation centers on using the image of a kind benefactor in our life to stimulate the feeling of good will, which can then be cultivated into a limitless state. I close by reciting the Metta Sutta. This is one of a series of meditations I am recording “live” in my living room. yt, IT

Seven Factors of Awakening 15 Minute Version– This is the same script as the 27 minute version 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. On yt, IT

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. IT

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. On yt, IT

20 Minute Metta– A simple Metta (good will, kind regard, loving-kindness) Meditation for new or experienced practitioners. On yt, IT

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. IT

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. IT

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!