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Body Scan gives instructions on bringing awareness to bodily sensations. For the most part this exercise is relaxing. Occasionally practitioners initially feel uncomfortable with this exercise. If it becomes overwhelmingly distressing, merely distract or direct attention to something outside your body until you are more comfortable with the exercise at another time. [24,444 KB] Body Scan [MP3 -Download]

Progressive Relaxation gives guidance for a common muscle tension and release exercise often used for stress management. [24,808 KB] Progressive Relaxation [MP3 -Download]

Calming the body with the breath, describes a mindfulness of breath exercise coupled with relaxation. This is a basic Calm meditation practice and it generally helps to cultivate concentration, calm and relaxation. [20,801 KB] Calming the body with the breath [MP3 -Download]

Cultivating peace and joy with the breath, is an extension of the track "Calming the body with the breath". It is a Calm meditation practice and for some people it can provide a way to cultivate peace and joy. [24,551 KB] Cultivating peace & joy with the breath [MP3 -Download]

Mindful Standing and Walking, provides simple instructions for mindful standing and walking. It is very slow. After the listener is familiar with the instructions they can then apply them to faster walking without the aid of the audio file. [25,083 KB] Mindful Standing & Walking [MP3 -Download]

Mindfulness of Breath gives instructions for mindfulness of breath, as is it experienced as movement in the abdomen. This is a foundation Insight meditation practice. In some cases individuals who are very conscious of their breathing, such as those with panic disorder, initially find this practice difficult. If this is the case they are recommended to bring attention to something other than the breath until it becomes more comfortable. [23,889 KB] Mindfulness of Breath [MP3 -Download]

Mindfulness of sound and thought, firstly instructs on how to use sound as an object of meditation then asks the listener to shift attention to thoughts. The second part of this track is more instruction on how to manage difficult thoughts when they arise rather than a guided meditation. [28,307 KB] Mindfulness of Sound & Thought [MP3 -Download]

Open awareness. It is a practice where there are no specific objects of awareness other than awareness itself or the changing objects of awareness. If this practice is helpful utilise it. If it is not helpful put it aside for another time. [28,897 KB] Open Awareness [MP3 -Download]

Healing painful emotions are instructions for some options to deal with 1.strong physical sensations and 2. difficult emotions if they are arise. It requires that the listener has already developed some skill with meditation for it to be effective. These tracks are not really guided meditations but more instructions for some options for dealing with uncomfortable physical sensations and emotions.

[17,413 KB] Healing painful emotions [MP3 -Download]

A guided Loving kindness meditation. With this meditation it is important to accept the ebbs and flows of emotions and not to be discouraged if feelings of loving-kindness do not, at first, arise.

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