medi

MEDITATIONS

30 min meditation

MEDITACIONES

Guided Meditations offered by InsightLA's Founding Teacher, Trudy Goodman.  

Trudy's practice has bridged the worlds of traditional Zen and Theravada practice in the US, and developmental psychology.  From From 1991 to 1998, Trudy was a resident Zen teacher at the Cambridge Buddhist Association.  Since 2002, she has been the senior Vipassana teacher in Los Angeles area; she was also the  fourth teacher ever of Mindfulness-Based Stress Reduction (MBSR), which she taught with its creator, Dr. Jon Kabat-Zinn in the early days of the MBSR clinic at University of Massachusetts Medical School in Worcester.  In her youth, she studied with major figures in developmental psychology, including   Jean Piaget, Lawrence Kohlberg, and Carol Gilligan.  Prior to founding InsightLA, she practiced for developmental psychology for 25 years in Cambridge, MA, with children, teenagers, couples and individuals, before founding InsightLA in Los Angeles.  Meditations Include:

05 minute Being With Discomfort Meditation by Trudy Goodman
05 minute Grounding Meditation by Trudy Goodman
12 minute Forgiveness Meditation by Trudy Goodman
15 minute Breath Meditation by Trudy Goodman
30 minute Mindfulness of Breath and Body Meditation by Trudy Goodman
30 minute Guided Lovingkindness (Metta) Meditation by Trudy Goodman
40 minute Guided Lovingkindness (Metta) Meditation by Trudy Goodman
45 minute Body Scan Meditation by Trudy Goodman

Trudy Goodman: Guided Meditations

MBSR- Trudy Goodman- Guided Breathing

This is a led meditation practice, as taught at the City Lit and the West London Buddhist Centre.

I encountered this meditation for the first time when I was finding life a little stressful, and there is no doubt that it has helped me immensely since 2007. I would heartily recommend anyone to have a go.

You could start right now, but you might like to read this introduction that Jinananda once wrote:

The first thing is to find a quality of stillness.  It is possible to move or walk with this quality of stillness, but in this practice, you can start to develop it by being physically still.  You can move during the practice, but the invitation of the practice is not to fidget. 

If you need to, you can lie down to do the practice, but if you can, you should sit up, in a chair or on the floor, either kneeling astride cushions, or if sitting cross-legged, sitting high enough on cushions so that the knees are lower than the hips. 

The aim of the practice is to cultivate a concentrated appreciative attention to our moment-by-moment experience of the breathing process. 

There are four stages, or approaches, to the practice.  Each of these stages represents a slightly different way of being aware of the breath, of being aware of in the breath.  Starting with the easiest, and working towards the stage requiring the most delicate focus of concentration. 

Mindfulness is not about closing down or cutting off our thinking, it is not an exercise in fixing or forcing the attention.  It simply provides our thinking with something to come back to when it becomes aware of what it is doing. 

We are being mindful at the very moment that we realize that our mind has been all over the place.  Coming home to the breath, we are coming home to ourselves.  Without trying to stop the mind doing what it wants to do, we are centring the mind, settling it.

You can find other meditations of Jinananda's on jonfrewin's soundcloud page.

A guided Mindfulness of Breathing meditation for beginners, by Jinananda

Urban Zen ☯ - Guided Meditation For Clearing Subconscious Negativity

A 12-minute forgiveness meditation led by Trudy Goodman.

12 minute Forgiveness Meditation with Trudy Goodman

Connect with the Earth and realign your energies in this brief but powerful grounding practice. A natural way to build and develop self-confidence and an unshakable sense of your place in the family of things. "Anytime, no matter what's going on, you can take a moment to feel your feet on the ground, to feel where you body is in space and to check in." "Taking these few minutes to be grounded in the present moment can actually open the door to feeling even better than you already were before you gave yourself the gift to of these moments."

Meditation

05 minute Grounding Meditation with Trudy Goodman

Breathe confidence into your practice and courage into your life by learning to be with whatever experience life brings you. This fifteen minute offering to yourself is the perfect way to tap into your own aliveness in an energizing and inspiring way. "And when you follow the out-breath all the way to the end, it can draw you into a moment of stillness...by practicing in this way, over and over again, the breath can become a rudder to navigate the ups and downs of life with just a little bit more peacefulness, trust, and clarity." "Clearly knowing how it is for you right now -- and that however it is, it's not a mistake -- this is the truth of the moment. It couldn't be any other way. You couldn't be any other way than how you are right now. There is no right or wrong way to be; the beauty of this practice is what's happening right now, who and how you are, is exactly the way it was meant to be simply because it is...simply because it's so."

15 minute Guided Breath Meditation with Trudy Goodman

Learn to be present in the here and now in this short, simple and clear guided meditation. Perfect for those struggling in their practice with maintaining focus on the breath, as well as for those who suffer chronic pain. "Discover a way of being with experience that really helps."

05 minute Being with Discomfort Meditation with Trudy Goodman

Cultivate, develop, and strengthen your awareness through the simple act of choosing to pay attention to each breath. This thirty minute plunge into the stillness of the body is the ideal way to do just that. In doing so, you'll discover that offering your best attention to the moment is actually an act of love. “By offering this time to yourself...to slow into the experience of your own being, you’re expressing your intention to be a better friend to yourself... to learn how to navigate the ups and downs of life with steadiness, with mindfulness, and with deep self respect.”

30 minute Mindfulness of Breath and Body Meditation with Trudy Goodman

A 37 minute guided mindfulness of breath meditation led by Trudy Goodman, one of the first MBSR teachers in the US, for people taking a Mindfulness Based Stress Reduction Class.

37 minute Guided Breath Meditation for MBSR with Trudy Goodman

A guided meditation designed to accompany HoMedics Zen Pillow or to enjoy on its own.

Music ('Flying') by Peder B. Helland, licensed by Soothing Relaxation A.S.

HoMedics Zen Pillow Guided Meditation 1

11/01/2019 Join us as Lama Rod Owens returns to the InsightLA's Friday Night P.O.C. Sangha for a grounding practice and a "no holds barred" discussion on body shame, sexuality, the cost of liberation, and unequal power dynamics and white privilege in the American Buddhist convert community.

00:00:00 Trudy Goodman’s Introduction.
00:00:27 Thomas Davis’ on Lama Rod & the InsightLA & M.C. P.O.C. Sanghas.
00:02:52 Lama Rod: “Ask What You Need to Ask.”
00:03:54 Reclaiming Agency Over Our Bodies & Sexual Self-Expression.

00:10:54 Practice: Instructions.
00:11:22 Practice: Acknowledge Your Ancestors.
00:12:18 Practice: First Bell.
00:14:33 Practice: Surrender to Your Seat, to Gravity, to Earth. 
00:19:20 Practice: Invite Your Benefactors.
00:23:16 Practice: Downshift to Your Heart Center.
00:27:57 Practice: You Have a Right to Ask for What You Need.
00:29:17 Practice: Closing Bells, Meditation Ends, Shake it Off.

00:30:29 Celebrate The Work You Do To Survive.
00:33:29 Sexuality, Shame, Tantra & Transformation.
00:55:14 Decentralization, Space, Kindness & Liberation.

01:03:06 Q&A: The Pitfalls & Dangers of Tantra.
01:11:30 Q&A: Self-Loathing, Benefactors & Spaciousness.
01:15:02 Q&A: Liberation & Sacrifice.
01:17:27 Q&A: Trusting Ourselves, Our Benefactors & Our Experiences.
01:21:58 Q&A: Dating & the Dharma Teacher.
01:24:28 Q&A: Power & Responsibility in Student-Teacher Relationships.
01:28:05 Q&A: Advice to My 20-Year-Old Self.
01:29:32 Q&A: Let Go Everyday: Allow Space & Be Patient.
01:30:53 Q&A: Pleasure, Agency, Self-Discipline & Liberation.
01:35:37 Q&A: How Do You Know What Your Needs Are?
01:41:38 Q&A: How Does One Find a Teacher?
01:43:34 Q&A: Do We Need a Teacher to be Free?
01:46:49 Q&A: What Does Freedom Look Like To You?
01:48:27 Q&A: Is There a Formal Mechanism for Engaging a Teacher?
01:51:56 Q&A: Sex & Power in the Student-Teacher Relationship.
01:57:04 Q&A: Why Do Students Cede Power to the Teacher?
01:59:17 Q&A: Teachers Have to Start Talking About Power.
02:00:21 Q&A: If Liberation is the Goal, Why Leave the Monastery?
02:01:29 Q&A: The World is My Teacher.
02:02:38 Q&A: Classism, White Power & Patriarchy in Dharma Communities.
02:06:10 Q&A: Go Through the Checklist, Check Out the Community.
02:08:38 Thomas Davis: Thanks & Acknowledgements.
02:09:27 Trudy’s Close.
02:09:49 Program End.

Considered one of the leaders of the next generation of Dharma teachers, Lama Rod Owens, has a blend of formal Buddhist training and life experience that gives him a unique ability to understand, relate, and engage with those around him in a way that’s spacious and sincere. His gentle, laid-back demeanor and willingness to bare his heart and soul makes others want to do the same. Even when seated in front of a room, he’s next to you, sharing his stories and struggles with an openness vulnerability and gentle humor that makes you genuinely feel good about who you are, with all your flaws and foibles, you’re lovable and deserving of happiness and joy.

He invites you into the cross sections of his life as a Black, queer male, born and raised in the South, and heavily influenced by the church and its community.

Learn more about Lama Rod Owens on his website. http://www.lamarod.com/about_extra

InsightLA POC Sangha Playlist

11/01/2019 Lama Rod Owens on Self-Hatred, Sexuality, Liberation & Student-Teacher Relations.

This is a guided gratitude practice recorded at Heart Refuge Mindfulness Community in Washington DC. Rashid invites participants to remember and welcome family members and ancestors into their memory to awaken gratitude in their heart space.

Heart Refuge

Guided Gratitude Practice

Inspired by the Goddess Durga, get ready to awaken your inner power, strength and motivation through the deeply powerful and healing meditation of Yoga Nidra or "Yogic Sleep". 

Did you know that 20 minutes of yoga nidra can equate to 2-4 hours of sleep? Often this meditation provides deeper rest than our normal sleep so it's perfect for January, a time when our bodies naturally want to hibernate!

Give it a go and enjoy all the benefits of your own relaxation response.

Inspired by Sally Kempton's Durga Meditation from "Awakening Shakti".

Interested to activate your divine feminine more? 
The next Goddess retreat takes place 14-19 October 2020 in Ibiza.

FREE 30 minute Blissful Yoga Nidra recorded live from the Goddess Ibiza retreat

mFLOW Non-Dual Awareness of Breath

Unity Breath Meditation

🟢En este canal encontrarás claves teóricas y prácticas de campos como 
PSICOGENEALOGÍA, MINDFULNESS, AFIRMACIONES DE PODER, PROGRAMACION NEUROLINGUISTICA y VISUALIZACIONES GUIADAS
Deseo verte por aquí a menudo y que me hagas participe de tus mayores inquietudes en tu proceso de AUTOCONOCIMIENTO a través de los comentarios.

AUTOCONOCIMIENTO 360º -  Reconoce quien eres y Reafirma tu esencia

🟢Entrena tu mente para poder distanciarte a través de la figura del Observador, de las situaciones o pensamientos que contienen mas carga emocional, y con las que te puedes sentir mas identificado/identificada.

POTENCIA TU SEXTO SENTIDO | Práctica Mindfulness El Observador

Al escuchar esta corta MEDITACIÓN / VISUALIZACIÓN DE TU DIA cada mañana, vas a recoger toda la energía y motivación necesaria para VIVIR tu día desde la SEGURIDAD, MOTIVACIÓN Y ATENCIÓN.

MEDITACIÓN corta PARA LA MAÑANA | Visualiza un día MAGNÍFICO!

Vas a reprogramar tu mente subconsciente para recordarte a ti misma la magnífica importancia DEL AMOR PROPIO, como base fundamental de la propia existencia.
🔉🔉 Instrucciones de USO y PRÁCTICA DE LAS AFIRMACIONES DE PODER 📃📃
🌐 Usa Auriculares (comprueba que los tienes en el oído correspondiente Der- Izq)
🌐 Potencia su efecto si lo realizas mirandote a un espejo
🌐 Repite después de cada afirmación, en voz alta y trata de sentirla vibrar en tu interior.
🌐 Si usas estas afirmaciones antes de ir a dormir puedes recitarlas también mirando fijamente la llama de una velita o lamparita de aceite. 
🌐 Puedes dormirte con las Afirmaciones de Poder.
🌐 Marca media sonrisa en tu cara cuando estes realizando tus Afirmaciones de poder.
🌐 Para fusionarte todavía mas con las Afirmaciones, puedes escribirlas. O tal vez solo algunas.. las que sientas mas tuyas.
🌐 Puede que te animes a CREAR TUS PROPIAS AFIRMACIONES DE PODER e incluso puedas grabartelas para escucharlas con tu propia voz... ES IMPRESIONANTE !
🌐Escucha estas grabaciones en algun momento en el que te puedas relajar durante el día, o también resultará muy efectivo en el momento de conciliar el sueño y a primera hora de la mañana.

Grabadora de voz

FORTALECE tu AUTOESTIMA y tu AMOR PROPIO | Afirmaciones de Poder (para ellas)

🧑🏾‍🚀 CONECTA CON TU CUERPO y ATENCIÓN con esta SENCILLA PRÁCTICA MINDFULNESS
Esta es una de las prácticas mas representativas del MINDFULNESS.
Esta incluida en una Lista de Reproducción en la cuál podrás ampliar conocimiento teórico sobre esta valiosa herramienta y asimismo diferentes prácticas para POTENCIAR TU ATENCIÓN EN EL MOMENTO PRESENTE.

Combina estas dos técnicas : respiración y scaner corporal las cuales, ambas sirven para desarrollar la atención plena, la atención al presente, el control de la mente, la autocomprensión de las propias emociones, calmar los pensamientos y relajar el cuerpo profundamente.  Los beneficios mas destacados de esta práctica MINDFULNESS BODY SCAN o ESCANEO CORPORAL, son el estrés con todos los sintomas que le rodean, y la ansiedad.

ALGUNAS RECOMENDACIONES PARA TU PRÁCTICA:
👌Encuentra el mejor momento del día para tí
👌👌 Empieza poco a poco. el tiempo que puedas y con el tiempo vas a ir ampliando minutos de práctica.
👌👌👌Si durante la práctica sientes que llega contenido mental que te descentra de tu foco, no pasa absolutamente nada, vuelve una y otra vez a centrar la atención en el objeto de tu práctica, sea respiración o atención corporal.

DISFRUTA de esta MEDITACIÓN y siempre que lo desees, comenta tu experiencia en los COMENTARIOS, es algo que me ayudará mucho a mejorar mis videos.

MEDITACIÓN GUIADA (SIN MÚSICA): Mindfulness y Atención Plena

Zen Breath

InsightLA offers the highest quality training in mindfulness practices available in the Greater Los Angeles area.  For 16 years, we have offered classes, retreats, and special events, and an open and welcoming community of practitioners.  Though our work is rooted in ancient traditions, we offer classes in both  secular mindfulness as well as the Buddhist Insight Tradition.  All of our efforts are dedicated toward our mission of calming minds, opening hearts, and changing the world.