Mindfulness Meditation

Guided Meditations

Here is a group of guided meditations that might be helpful for you.

The first is the 3-minute breathing space.  It’s simple and something that you can use to take a “breath break” any time during the day. 

In addition to the 3-minute breathing space I am adding a 6 minute meditation that is breath based, but includes mindful use of the hands to feel the breath and, toward the end, to hold the upper part of your body.  This meditation helps to feel safe and held:  

Next is an 11 minute long meditation, focused on the breath.  

Here is an 18 minute “Breath Meditation.”  It’s very simple and a great starting point for lengthening your meditation.  Breath Meditation

Body based Meditation is so important!  Here is a Mindful Progressive Muscular Relaxation that I recorded while leading a group at the Boys & Girls Club of Delaware.  It is 18 minutes long:  

If you want to get started with some body-based meditation, here is a “Yoga Meditation.”  You don’t have to be terribly flexible to do this one!  The essence of yoga is to be aware of your embodied mindedness (sounds a bit fishy to put it that way, but if you listen, it makes sense).  Yoga can serve many purposes.  Here, it’s just another way to strengthen your mindfulness in movement.  Again, it’s a little less than 20 minutes long. Yoga Meditation

Finally, for more body-based work, is the “Body Scan Meditation.”  This is a longer meditation, about 27 minutes.  In the Body Scan one is focusing on different parts of the body meditatively, with no intention to relax or change anything.  Just notice.  Just become adept at being aware of bodily sensations; making room for them, whether pleasant or otherwise. Body Scan Meditation

Feel free to use and comment.  Suggestions are appreciated.

By Jim Walsh

I am a Pastoral Counselor in private practice in Wilmington DE. I teach Mindfulness Based Stress Reduction as part of my work as a therapist.

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