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.

Mindfulness Meditation


The purpose of this blog is to promote conversation about mindfulness.  My practice of mindfulness is an important part of my clinical work as a Pastoral Counselor.  Mindfulness is an ancient idea that describes a very natural state of mind: being focused, alert, relaxed, non-judgmental, and open.  Babies are very mindful!  Each of us can be too, it’s just a matter of instruction and practice.

The Buddhist traditions have the most to say of all of the religions about mindfulness.  You’ll find a lot of inspired literature across all religions of course, but the Buddhists seem to have it best.  Cognitive psychology has discovered mindfulness and the synergies between the two are strong.  I teach Mindfulness Based Stress Reduction (MBSR), which is an eight week program (developed at the University of Massachusetts Medical School; most often associated with Jon Kabat-Zinn) that integrates instruction in meditative techniques with insights from cognitive therapy.  Of all of the therapeutic styles that I’ve employed in my work, MBSR is easily the most powerful and life-changing.

My hope for this blog is to bring useful materials to anyone seeking to learn more about mindfulness and to begin or sustain a practice.  I also hope to find fellow meditators who might enjoy online discussion about this life giving practice.  Welcome to my blog!