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Introduction to Mindfulness Meditation @ Frederick Meditation Center

MIndfulness and Grief

This 10 minute practice offers a review of the "training wheel tips" offered during the first class at the Frederick Meditation Center. It is lightly guided, with periods of silence for you to develop your focusing skills. To get started, find a comfortable seat and relax. 

Week 1: Guided Meditation for Focus & Concentration

During this 20 minute guided breath meditation, you will use your breath as your main object of focus and concentration. The practice begins with a brief body scan, followed by a three part breath deconstruction exercise. There is a long period of silence for you to practice focusing on and returning to your natural breath. This meditation is done seated, so find a comfortable position on a cushion or in a chair.

Week 1: Guided Breath Awareness

This 20 minute Body Scan Meditation invites you to observe the physical sensation of your body, while simultaneously witnessing your mindscape. Do your best to "stay" with each part, and notice when you attach to pleasure or push away pain, and then return to direct experience of sensation. This meditation may be practiced standing, seated or while lying down(but try to "fall awake" and "tune in" as best as possible).

Week 2: Body Scan Meditation

During this 20 minute meditation, you will learn to shift your focus between three objects of meditation, and open your awareness to the entire play of phenomenon - sound, sensation and anything else that arises. This meditation is performed seated.

Week 2: Body, Breath & Sound Meditation

During this 20 minute guided meditation, you will explore your relationship to your mind state and emotions using the practice of RAIN - recognize, allow, investigate and non-identification. You will learn how to observe your emotions without being carried away by them, and without feeling bad about having negative emotions in the first place. If you become overwhelmed during this practice, remember you can always drop the process of RAIN and return back to the safe harbor of your breath. 

Meditation For Emotions Using RAIN

Guided mindfulness-based meditation to help you explore and release sensations in your body and exaggerated thoughts that correlate to feeling stuck & blocked in your life.

Get Unstuck & Live More Fully

Witness The Story: Guided Inquiry Meditation

During this guided heart center meditation backed by soft music, you will first tune into your body, and then take a journey to the center of your heart. Once you have arrived there, you will be invited to explore your heartscape with curiosity, and make contact with your own true nature. This meditation is inspired by the book Mindfulness & Grief.

Buy Grief Book

Heart Center Meditation

5 minute guided meditation with a focus on the breath.

Focus Meditation

Offered in the style of Phoenix Rising Yoga Therapy, this centering meditation guides you to become present by paying attention to your breath, body and  the content of your life over the past few weeks. Based on your experience, you are invited to set an intention for your day or practice.

Centering & Intention Setting Meditation

The integration meditation, delivered in the Phoenix Rising Yoga Therapy Style, allows you to reflect on an experience in your life, such as your yoga and meditation practice, and distill relevant wisdom. Based on this reflection, you are encouraged to take a small, doable and time-bound action step to help you advance in the direction of your desired life circumstance.

Integration Meditation

Heather Stang is the author of Mindfulness & Grief: With Guided Meditations To Calm Your Mind & Restore Your Spirit. She is also a thanatologist and certified yoga therapist. Her focus on teaching others to use mindfulness-based techniques to reduce stress, cope with grief, and cultivate personal growth is inspired by her own journey of love, loss and posttraumatic growth.

Week 1: Guided Meditation for Focus & Concentration

Heather Stang, MA, C-IAYT