Guided visualisation meditation to nurture feelings of compassion for the self.

Self-Compassion Guided Meditation

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Dr. Christiane Northrup - Changing The Conversation: Get Out Of The Cage of Age

Real Happiness Challenge 2018 • Week 3 Gathering with Amy Gross 

The local NYC gathering for week three of the 2018 Real Happiness Challenge is hosted by New York Insight and guided by Amy Gross. Amy will introduce the week three focus, "Mindfulness of Thoughts and Emotions". This includes working with difficult emotions and also cultivating positive emotions for greater balance and resilience. The gathering includes a short talk on the coming week’s theme, a guided meditation by Amy, and time for question and answer dialogue.

2018 Real Happiness Challenge • Week Three Gathering w Amy Gross

One of the admittedly quite counterintuitive skills we learn in mindfulness is the ability to distinguish between thinking and awareness. To use a classic metaphor from consciousness studies, awareness is like the empty stage. Thinking is one of the actors that trots onto that stage—along with seeing, hearing, feeling etc. When we're mindful of our thinking, we have more choice about whether we want to reinforce a particular pattern of rumination or not. This is the beginning; part two [https://soundcloud.com/jeff-warren-5/mindfulness-of-thinking-wdanharris-15min] goes more deeply into the thinking process.
 
Also called "Catch Thinking in the Act", this meditation is from the book Meditation for Fidgety Skeptics, coauthored with Dan Harris and Carlye Adler. The book's dozen or so other meditations can be found on the 10% Happier app. Enjoy!
 
Jeff
For more free meditations, see www.jeffwarren.org

Resources:

"classic metaphor": https://en.wikipedia.org/wiki/Global_workspace_theory
Meditation for Fidgety Skeptics: http://jeffwarren.org/media/books/meditation-fidgety-skeptics/
10% Happier App: http://www.10percenthappier.com/

Mindfulness of Thinking - Part 1

“RAIN” is a well-known meditation acronym that stands for Recognize, Accept, Investigate and Non-Identify. It’s a helpful way to explore – and sometimes process – any sensation, thought, or emotion, even the hard ones. I led this practice at a Monday night Consciousness Explorers Club (CEC) meeting in Toronto, sometime in 2017. It ends with a loving-kindness practice. 

A longer description of the rationale and effects of this practice can be found in a short version of this meditation, here [https://soundcloud.com/jeff-warren-5/mindfulness-of-emotions-rain]. For now, the most important thing to say about working with challenging emotions is: pace yourself. That means first find a home-base in your experience that you’re comfortable with – maybe a grounding or neutral sensation like sound, or the breath, or the feeling of the floor under your seat or feet. Then, if you’re feeling up for it, you can begin to explore, RAIN-style. I recommend doing so gradually, swinging into the sensation for a bit -  opening, feeling, investigating – and then swinging back to home base. If at any time things get too intense, you can always back off and choose a more neutral sensation, or you can stop meditating altogether. I’ve written more about how to work safely and intelligently with challenging emotions in the CEC’s free guide to community practice.

Jeff
For more free meditations, see www.jeffwarren.org

Resources :

CEC free guide to community practice: http://cecmeditate.com/activation-kit/

Mindfulness of Emotions - RAIN - Long

Something a bit different. I created this meditation for kids, aged 5 – 10. It is a meditation designed for kids, not adults, complete with cool sound effects and animated vocals and continuous appeals to the imagination. The idea of Calmland is to help kids move from hyperactive agitation to a more relaxed and self-regulated state. Should they wish to! They may not; it’s their choice. Calmland is a companion to Colourland, which helps them move in the other direction.

This track is one of many I’ve created with my friend Kirsten Chase at  Kid Evolve.  Our plan is to build an app to teach kids mindfulness and other social-emotional skills. Children’s minds are enormously powerful and open to suggestion; in many ways, they have the capacity to guide their own development and healing.

Resources:

Kid Evolve: http://www.kidevolve.com/creative-mind-journeys/

Calmland

A heartfelt message of peace to all beings and our Earth for Christmastime, guided by Ollie Frame for The Sharpham Trust

Mindfulness Recordings

Peace in the Heart, Peace on the Earth

So this is a short talk and guided meditation, recorded at the beautiful Harmony Hotel meditation zendo in Nosara, Costa Rica. The meditation begins at 12:40 if you want to jump to that.

The talk and meditation are a distillation of some of my core ideas about what meditation practice is, and how we can find the right practice for each of us: the right attitude, the right object, and even the right balance of stillness and movement / activity. It talks about the core skills of every successful practice and how to make sure they are activated in the meditation itself.

Below is a summary of the main points:

“You are what you repeatedly do.” There is no neutral setting in life – most existing is a doing, a doing that is changing you and deepening both healthy and unhealthy habits.

Meditation practice – and arguably all “spiritual,” artistic, and body-based practices – train how you want to exist. They are acts of deliberately choosing what habits you want to train and reinforce. In this sense they are very empowering.

What matters in a practice are the qualities of mind and heart and body that we train. The qualities we explore in this meditation are: concentration, clarity, equanimity and friendliness / intimacy

We can make this work for us based on our natural interests. Everyone is different. YOU DO NOT NEED A SITTING PRACTICE. If you don’t like sitting, choose a movement practice. You can practice the above qualities in slow deliberate movement, and that’s what we do at the end of this guided practice. This is how we bring meditation into life anyway – we make life our practice. This is good news for people with ants in their pants.

We can also let our interests guide what we want to pay attention to. That’s the other bit of good news. The breath is one option among many. There are other options that may be more appealing to us. Interest in a particular option / object is our anchor. We use our interest to slingshot ourselves into the practice, into the training. As we get more experience, we eventually learn to let go of our anchor, let go of the form. This is what it means to bring our practice into life - all of life becomes a meditation.

Oh, and one last crazy paradoxical thing: it may be that not ALL existing is a doing. Contemplative traditions argue, in their own ways, that there is a kind of setting or direction in experience, where no new habits are formed. In a complete experience of equanimity, the forces of conditioning seem dramatically weakened. At least, this is the experience – an experience of pure being. 

See for yourself!

Finding the Right Practice

Soften, Soothe, Allow

Sydney Mindfulness Training

Awareness of Breath (5 mns) – Rita Young

Jeff Warren is a writer and meditation teacher. He is the co-author of The New York Times bestselling Meditation for Fidgety Skeptics, author of The Head Trip - a travel guide to sleeping, dreaming and waking - and founder of The Consciousness Explorers Club, a nonprofit meditation adventure group based in Toronto.

Mindfulness of Thinking - Part 1

Jeff Warren

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