Uma meditação orientada indicada para quem padece de dores ou doenças graves, ou apenas deseja aprender a lidar com seus próprios incômodos de forma mais saudável. Adaptação pelo Monge Soho de uma meditação publicada no livro "Healing into Life and Death"de Stephen Levine, 1989, gateway Books, Bath, UK e meditações aprendidas com Joan Halifax Roshi.

Meditação Orientada - Acolhendo a Dor

A wonderfully soothing mid-morning soundscape recorded at Lost Maples State Natural Area near Vanderpool, Texas. 9:30am, 7 March 2017.

Features the gurgling of the Sabinal River and the sounds of various birds, including the downward-cascading whistles of Canyon Wren, the complex songs of Bewick's Wren, and the low coos of White-tipped Dove.

Recorded using a binaural microphone setup.

Lost Maples Morning Chorus

This is an exercise aimed to help develop your compassionate self. When you do these practices it is important to just play around with them and see how they work for you. If they are difficult it at all, just stop. So as they say, stay in your safe zone. With time these practices become easier.

CFT Compassionate Self Exercise

This is a busy person’s meditation. Ten breaths. That’s it. A modest one-minute reset intended to take some of the wind out of the sails of whatever story line you’ve been racing around inside. The idea is simple: wherever you are, in any situation or mental state, count ten long, slow breaths.
 
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:

Meditation for Fidgety Skeptics : http://jeffwarren.org/books/meditation-fidgety-skeptics/
10% Happier app: http://www.10percenthappier.com/

Ten Good Breaths

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

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

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

This is a close up recording of barnacle geese with their chicks grazing in Adventdalen in Svalbard. It was made with a pair of clippy Em17 mics and a sony M10 recorder.

GEESE VERYCLOSE GEESE EATING WITH CHICKS PASSING MICS SPLASHES M10 CLIPPYEM172

This 25-minutes long practice was recorded in Costa Rica on March 17th, 2020, in a time of great anxiety about coronavirus. It describes how to face emotional intensities and/or sensorial challenges in a paced and responsible way: the pendulation between opening and expanding capacity, and then moving back to safety and comfort and knowing our limits. Fear, like the virus itself, is contagious. It is also workable – in a sense, treatable. But first we need to understand the medicine. 

This meditation is more educational than relaxing, and it meant to be that way. Hopefully it will also be helpful.

For more free meditations, see www.jeffwarren.org

Pendulate

Michael interviews Simone Moir, Registered Psychotherapist, on the precept of aparigraha (non-greed) and the practice of generosity. They discuss what comes up around possessiveness, addiction and obsession, embracing impermanence, the importance of relationship and knowing the importance of boundaries.

Generosity & Not Being Possessive

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DKYP - Dr. Kam Yuen Podcast

DKYP by Dr. Kam Yuen with the Yuen Method #65

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.

Finding the Right Practice

Jeff Warren

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