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Audios & videos

Allow yourself time to pause and practice the following guided sitting and movement meditations.

 

 

Mindful Meditations and Relaxation

    (Left click to play, right click to save and download. All files are mp3 format.)

    • MBSR Body Scan Meditation(Audio: 32 minutes) This guided meditation is an introduction to nourishing mindful awareness of the body. It focuses on falling awake rather than falling asleep using nonjudgmental, moment-to-moment attention to each part of the body. A powerful healing technique, when done consistently, has been shown to be a positive stress management practice; reducing stress, decreasing anxious feelings, enhancing ability to transition into sleep, improving quality of sleep and cultivating self-awareness of the body.

    • MBSR Sitting Meditation(Audio: 42 minutes) This meditation is taught in the Mindfulness-Based Stress Reduction course. The guided audio will allow you to cultivate present-moment focus starting with breath awareness. Moments of silence are provided for you to nurture your relationship with stillness.

    • Body-Sensing Relaxation(Audio: 15 minutes) Part of iRest meditation based on the work of Dr. Richard Miller. Taking you through the body bringing awareness and relaxation to help you fully release stress.

    • Loving-Kindness Meditation (Audios: 20 minutes) A meditation promoting the softening of the mind and heart, an opening to a deeper level of the feeling of kindness and compassion for others and yourself.

    • Three-Minute Breathing Space (Audio: 3 minutes) A brief guided meditation focusing on the breath and body that can be used before tests, presentations or when you want to step out of the busy flow of life.

    • Mindful Yoga Breathing (Audio: 8 minutes) Also known as the 3-part breath technique. This nourishing and calming breathing technique can be great to use when feeling stressed or anxious. A video titled “3-Part Breath” below demonstrates how to engage in this breathing practice.

    • Happy Breath (Audio: 5 minutes) Also known as Nadi-Shodhana in the yoga tradition, or alternate-nostril breathing. Benefits include calming the mind, releasing tension, and helping to balance the brain and body. A video titled “Alternate-Nostril Breathing” below demonstrates how to engage in this breathing practice.

    • Abdominal Breathing (Audio: 9 minutes) Another resource to practice the 3-part breath technique, using full lung capacity with long, slow, deep breathes that allow a release of tension in the body and stimulates the relaxation response in the brain. A video titled “3-Part Breath” below demonstrates how to engage in this breathing practice.


 

Yoga

(Left click to play, right click to save and download. All files are mp3 format.)

  • Yoga 1 (Audio: 57 minutes) A gentle, nourishing and mindful Hatha yoga practice. The focus is on awareness of the body through gentle stretching as you are guided through various poses. This audio contains mostly lying down postures.

  • Yoga 2 (Audio: 51 minutes) A gentle, nourishing and mindful Hatha yoga practice. The focus is on awareness of the body through gentle stretching as you are guided through various poses. This audio contains mostly standing postures.

 

Yoga Breathing Videos and Audios

(For mp3 files, left click to play, right click to save and download.)


3-Part Breath Video (9 minutes)

3-Part Breath mp3 (audio only, 9 minutes)

This nourishing and calming breathing technique can be great to use when feeling stressed or anxious.


Ocean-Sounding Breath Video (7 minutes)

Ocean-Sounding Breath mp3 (audio only, 7 minutes)

This breathing practice, known as Ujjayi (pronounced oo-jI-ee) in the yoga tradition, is also referred to as “victory breath”, victory over the busy mind. You will be guided to take slow, long, deep breaths while slightly constricting the muscles in the back of the throat. You will create a sound like the rising and falling of ocean waves. This technique allows you to hear the breath which gives the mind something to focus on and promotes a calming effect.


Alternate-Nostril Breathing Video (7 minutes)

Alternate-Nostril Breathing mp3 (audio only, 7 minutes)

This is also known as Nadi-Shodhana in the yoga tradition, a balancing breath. Benefits include calming the mind, releasing tension, and helping to balance the brain and body.


Wake up to Better Sleep Restorative Yoga Videos

(For mp3 files, left click to play, right click to save and download.)


Mountain Brook Pose Video


Supported Belly-Down Twist Pose Video


Supported Child's Pose Video


Supported Bound Angle Pose Video


Feet-on-a-Chair Pose Video


Supported Cross-Legged Pose Video


Feet-up-the-Wall Pose Video

 

Additional meditation resources



 

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