Each month brings with it new experiences. Our monthly newsletter meditations are aimed at exploring a certain type of experience, emotion, or feeling. While we will upload new meditations each month, we welcome those who stumble upon this playlist to gravitate to whichever practice seems most beneficial to you in the moment.

Monthly Newsletter Meditations

A series of practices led by both Eve Ekman and Ryan Redman to further one's practice through contemplative inquiry.

In combination with Samatha (breathing & attention practices), these practices invite you to begin an internal exploration. Led by both Eve Ekman and Ryan Redman.

Meditations for Contemplative Inquiry

This mini-series provides an introduction to how to work with emotions, particularly anger, and how we might attend to the emotions we experience within our body. Included are a series of guided practices that may be helpful in attending to our emotions, and how we may guide our feelings in ways in order to re-frame and allow us to engage more constructively to our day-to-day life.

Emotion Talks & Guided Meditation Practices: A Mini-Course Series by Eve Ekman

Alan B. Wallace narrates this set of guided meditations. Feel free to browse and try any of them that catch your eye. 

Alan Wallace - Guided Practices

This playlist is a compilation of practices catered to cultivating the heart and genuine happiness. These include practices that may help you to check in with yourself, uplift you to feel love and compassion for yourself and others, or to inspire motivation during emotionally challenging times. Sometimes we may need something inspirational and a few words of motivation to get us through challenging times. When we recall times we are thankful, we may feel a sense of uplifting that can give us joy.

Meditations for the Heart

Provided are a series of practices meant to cultivate one's attention -- this is often practiced through attention to one's breath, the experience of breathing, and the sensations in the body.

The playlist is meant to help build one's practice, with brief guided practices at the beginning and longer ones towards the end. Tracks 7-12 are extended mindfulness of breathing practices that aid one in prolonging one's practice.

Meditations for Cultivating Attention

A series of meditations to calm the mind, investigate the mind and apply the 4 immeasurable practices.
Set aside a couple hours to listen to them over the course of a morning or day.

Cultivating Emotional Balance Day Long April 2018

This brief talk discusses the attention we bring to our body when we have felt emotions. This attention to our body and its sensations refers to "interoceptive awareness". Led by Eve Ekman, this talk guides the listener to ways we can attend to our experienced emotions - head, face, body, physiological sensations. In attending to our emotions, we can be aware and respond in more proactive ways.

Embodied Emotion Talk

05 Introspection Meditation

04 Elevating The Attention

03 Sustaining Focus

02 Aspiration, Motivation  Stability

01 Settling The Body In It's Natural State

A pre-recording of an arrival practice conducting during a CEB training. Reflecting on our motivations and aspirations. Led by Eve Ekman.

CEB @ UCSF

CEB Aspirations Practice

An accompanying practice in the talk on embodied emotions. Led by Eve Ekman.

Handshake With Emotions

How do our emotions intertwine with our stress? Stress is a natural part of our life. It can be adaptive when it moves us, motivates us to take action. When we have the resources and means to take on a challenge, we may feel adequate in taking on a stressor. Alternatively, when we don't have the resources and means to meet the stressor or demands in our life, this can become overwhelming. 

Our appraisal (or evaluation) of a stressor can also play a role in how we then feel about taking on a stressor. Attending to our emotion can help us be proactive in handling our stress. 

A brief talk led by Eve Ekman.

Emotions and Stress Talk

This playlist is made to support listeners in feeling relaxed and reach a calm, peaceful state of mind. 

Full Body Relaxation

Handshake Practice with Emotion 2

A practice of attending to the felt experience of the body -- cultivating greater depth of awareness of our experiences in order to allow us to gain greater awareness of our feelings that may occur with experiential sensations.

A practice led by Eve Ekman.

Handshake Practice with Emotion 1

A guided and immersive practice attending to all aspects of the body, from the top to bottom. Led by Eve Ekman.

Body Scan Practice

A brief, introductory practice, vividly attending to one's body and breathing. Led by Eve Ekman.

Mindfulness of Breathing: Vividness

A contemplative practice engaging in retrospective awareness of our day - observing the details and our experiences non-judgmentally. 

A practice led by Eve Ekman.

Settling In The Mind, Retrospective Awareness

A nice introductory practice of arriving into one's space, both with intention and recalling your aspirations as motivation to fully be in the present moment. 

A practice by Eve Ekman.

Arriving Practice

An inquiry of genuine happiness and wish for loving kindness, for oneself, for others, and for the world around you. How can you channel the resources from around you to support you in your aspirations towards genuine happiness?

A loving kindness aspiration happiness led by Eve Ekman

Loving Kindness Towards Genuine Happiness

A guided practice by Eve Ekman to reflect on genuine happiness and joy, and to cultivate an aspiration in experiencing and sharing this with others.

Brief Meditations

Genuine Happiness & Joyful Aspirations

A practice led by Eve Ekman to reflect on memories of support from a loved one, to expand, savor, and engage in gratitude to the enjoyable moments of helping and receiving help from others.

Gratitude and Kindness

Sometimes we may need something inspirational and a few words of motivation to get us through challenging times. When we recall times we are thankful, we may feel a sense of uplifting that can give us joy. 

This practice can be done in some simple ways, gratitude and appreciation for the little things we notice in our day - a satisfying meal, seeing the joy of a family together. In feeling gratitude and joy, we must reflect on ourselves and the happiness we may experience upon these -- that may be felt beyond external aspects of happiness. A brief talk by Eve Ekman.

Empathetic joy, Gratitude and Genuine Happiness Talk

A practice attending to and savoring the experiences and sensation when reflecting on the an act of kindness between others, you have received from others, you have offered an act of kindness.

Empathetic Joy & Kindness

A practice to focus on the breath and the body. In doing so, we can focus our attention on the present moment and rest our mind. 

Led by Eve Ekman.

Body Meditation

A simple, brief practice relaxing the body and attending to our breathing. Led by Eve Ekman.

Body Abdomen Nostril

Our first practice the first night of CEB 2018.

Settling The Mind

Empathetic Joy With Flower

Settling The Mind Phenomenon

Settling Speech And Mind

Compassion For Mental Suffering

A practice led by Ryan Redman of attending to one's being.

Awe Of Being

Stillness And Motion

Ethics

“Meditation can help us embrace our worries, our fear, our anger; and that is very healing. We let our own natural capacity of healing do the work."  – Thich Nhat Hanh 

This is a free account for guided practices in mindfulness meditation.  People often don't spend time in the day for themselves. Give yourself a small treat and sit quietly with yourself for a few minutes, using these recordings to support you in your state of peace. 

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Other playlists from Cultivating Emotional Balance