Find a sense of spaciousness and ease as you sit up straight right in the midst of experience unfolding…moment to moment. In choiceless awareness practice, we allow whatever is most predominant in our field of mindful attention to become our temporary object and to just rest in the field of spacious attention as experiences come and go, rather than continuing to come back to one anchor like the breath.

Celeste Young Meditations

25 minute Choiceless Awareness Meditation with Celeste Young

Lovingkindness is a meditation practice in which we deliberately cultivate the capacity for caring and kindness. It is an aspect of the awakened heart, known as the "boundless abodes" or "Brahma Viharas" in Buddhist psychology. In this practice, we work with the repetition of phrases as our anchor, gently resting attention in the heartspace.

15 minute Loving Kindness (Metta) Meditation with Celeste Young

The Buddha taught mindfulness of the body as the first foundation of our practice. In this meditation, we learn to work with the direct experience of sensations as they arise and pass away and to inhabit the body fully with presence and caring attention. “There is an immediate experience of sensation - this river of sensation -- and that immediate experience of sensation is where we learn to rest our attention when we are practicing mindfulness of the body.”

15min Mindfulness of the Body Meditation with Celeste Young

Take ten minutes to connect with your breath and realign your body in this light and restorative guided mediation. With characteristic clarity and calm, Senior Teacher Celeste Young gently guides you to rest and relax into the center of your own natural tranquility. “The moment you notice you’re lost in the mindstream, you’re no longer lost."

10 minute Mindfulness Of The Breath Meditation with Celeste Young

Maintain moment to moment nonjudgmental awareness and explore your boundaries in a safe and gentle way. Designed for seamless integration into the MBSR curriculum, this Yoga Series 2 guided practice is informed by traditional Hatha Yoga and isn the perfect way to nourish and yoke together your body and mind.

MBSR CD 2

36 minute Yoga Series 2 for MBSR

Learn to let go and dissolve your discomfort by diving into the cool, cleansing water of pure experience and now-ness. By bringing your attention first to the breath, and then to the whole body, Dr. Christiane Wolf expertly guides your awareness from the physical, to the emotional, to the mental, before opening up into boundless -- and choiceless -- awareness. A powerful way to access your inner Sky-Mind. "Watching thoughts...Let them go. Watch them like clouds move through the sky...The sky is not bothered by the clouds."

MBSR Class - InsightLA

45 minute Choiceless Awareness Meditation for MBSR

A brief check-in for whatever is already here, this body scan is designed to sharpen the tool of your awareness of the Now.

body, breathwork, mindfulness, guided meditation, relaxation, somatic release, meditation, MBSR, body scan, InsightLA

InsightLA - Guided Meditations

45 minute Body Scan for MSBR

This guided yoga sequence is an integral component of MBSR training and is designed to be used in conjunction with the workbook. Remember that you are the expert on your body and that you are the only one who can decide when to move deeper into the pose and when to back off.

hatha yoga, yoga, bodywork, somatic release, mindfulness, stretching, relaxation, MBSR, InsightLA

45 minute Floor Yoga (Long) for MBSR

Let go of trying to manipulate the breath and learn to just let the breath breathe itself. In this simple, playful, and profound guided experience, Dr. Christiane Wolf teaches you to treat and train your mind like a boisterous puppy. The puppy will run off, over and over, but this practice will help you to bring it back with patience and compassion, understanding that this is just what puppies do. “The brain produces thoughts like the mouth produces saliva so there is nothing we need to take personally here."

InsightLA Meditations mp3s

20 minute Mindfulness of Breathing for MBSR

A brief check-in for whatever is already here, this body scan is designed to sharpen the tool of your awareness of the Now.

InsightLA Meditations 

15 minute Body Scan for MBSR

This short, but powerful, guided Body Scan with gratitude will help to foster conditions so that gratitude will arise by itself naturally over time. An effective antidote for taking your body for granted, this practice is will enkindle a sense of deep and abiding sense of thanksgiving for every organ, system, part and sinew. “Congratulate yourself for showing up to your life as it is, moment to moment.”

07 minute Body Scan with Gratitude for MBSR

A powerful and brief meditation you can do anytime, anywhere, without anyone ever knowing. This short teaching will give you the tools to track the sensation of breathing and show you how to use them.

03 minute Breathing Space Meditation for MBSR

Tap into the natural brightness and buoyancy at the center of your being by practicing loving kindness for yourself. This brief -- and deeply personal -- guided experience will help to anchor yourself in a glowing present. “May I know that I am good enough.”

Self-Compassion Meditations

20 minute Lovingkindness (Metta) for Ourselves for MSC

Find a nice, quiet space to get comfortable, lie on your back, and sink into the floor as your are invited to send healing waves of warmth and kindness flowing to each part of your body. In this guided experience, you will learn how to shine your awareness like a flashlight and to anchor yourself right where you are. This Lovingkindness Body Scan will be particularly powerful for those who need a little extra attention to an area that may be in pain. “May your foot be happy. May your foot be at ease.”

35 minute Lovingkindness (Metta) Body Scan for MSC

Allow the breath to breath itself in this soothing exercise and explore different ways to warm up your experience and practice. A perfect way to experience, afresh, the silence, simplicity, and loving affection at your radiant core.

20 minute Affectionate Breathing Exercise for MSC

Part of a series of guided meditations and exercises taught by Senior Teacher Lisa Kring, in her popular Mindfulness Based Stress Reduction (MBSR) and Mindful Self Compassion (MSC) classes at InsightLA.

20 minute Lovingkindness (Metta) Meditation

MBSR Disc 3 -- Lisa Kring

12 minute Mountain Meditation

38 minute Body Scan Meditation

InsightLA Meditations

13 minute Mindful Check-In Exercise

A 12-minute forgiveness meditation led by Trudy Goodman.

12 minute Forgiveness 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."

Meditation

15 minute Guided Breath Meditation with Trudy Goodman

A 45-minute body scan meditation led by Trudy Goodman.

Body Scan 43 Minutes

45 minute Body Scan 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

Learn to love yourself just the way you are. In this aural infusion of healing and light, Founding Teacher Trudy Goodman dissolves any lingering doubt you may have about your metta practice, washing it gently away in the warm water of this reassuring meditation. The perfect place to begin for planting the seeds for a greater capacity to love. “May you have the inner and outer resources you need to meet each moment as a friend."

30 minute Guided Lovingkindness Meditation with Trudy Goodman

Learn how to infuse your daily practice with love and kindness by cultivating an open attitude of joy and discovery. In this gently guided meditation, Trudy Goodman expertly shows, step-by-step, how to bring brightness and compassion into every area of your life, beginning with your breath. A master class in discovering the difference between loving self-awareness and a not-so-loving self-surveillance, this guided meditation is designed to be a sunburst of reinvigoration to any student’s practice, from beginning to advanced. “Breathe with your skin….with your whole being…the aliveness of this present moment” "Out of the willingness to experience our wild and untamed mind…we begin to discover/uncover the depth inside of the simplicity of just being here.”

InsightLA 

40 minute Guided Lovingkindness Meditation with Trudy Goodman

Learn how to infuse your daily practice with love and kindness by cultivating an open attitude of joy and discovery.  In this gently guided meditation, Trudy Goodman expertly shows, step-by-step, how to bring brightness and compassion into every area of your life, beginning with your breath. A master class in discovering the difference between loving self-awareness and a not-so-loving self-surveillance, this guided meditation is designed to be a sunburst of reinvigoration to any student’s practice, from beginning to advanced. “Breathe with your skin….with your whole being…the aliveness of this present moment ... Out of the willingness to experience our wild and untamed mind…we begin to discover/uncover the depth inside of the simplicity of just being here.”

36 minute Guided Lovingkindness (Metta) 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

20 minute visualization exercise recorded for students in MBSR classes.

20 minute Mountain Meditation for MBSR by Christiane Wolf

Love, friendliness and a spirit of generosity and non-harming for others begins with love, friendliness and a spirit of generosity and non-harming for one's self.  What follows is a 20 minute metta-for-self meditation led by Senior Teacher Diana Gould.

20 minute Lovingkindness (Metta) for Self Meditation led by Diana Gould

This very relaxing meditation by Jack Kornfield has much guidance with very short silent periods (the longest silence being five minutes long).  The complete meditation portion is a total of twenty two minutes long, preceded by a two and a half minute introduction by Trudy Goodman.

The approximate starting point of the meditation only portion is at 3:07.  It ends with the ringing of 3 beautiful bells.

To hear the Sunday Dharma Talk that followed this meditation, (including a New Year's Intention Setting Ritual), click on this link:  https://soundcloud.com/insightla_meditation/12-23-18godp-trgdjkkrf

12/23/18 MEDITATION:  'Going Deep' by Jack Kornfield (Introduction by Trudy Goodman)

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.

Popular tracks by InsightLA