JeffWarren_GuidedMeditations

"Szökés vagy gruppetto" - Dina Marci az első Girójára készül(ESB podcast/05.07)

Giro-értékelő Dina Marcival - ESB podcast (06.08)

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

Psychologists use a version of this meditation to help people with their addictions, including our technology addictions. The idea is the faster we are at noticing our urges, the less likely we will be to helplessly act on them, and thus the more quickly they can pass, allowing us to reset. 
 
It is extremely hard to reset fully. As with everything about mind, body, and behavior, we are talking about a continuum. We can get better and better at dis-embedding from an urge, but we’re still going to miss some of them, and catch others late. And even with the ones we do catch, the feeling of wanting to act on them can linger for a long while, sometimes causing us to act out all over again as soon as we lose mindfulness. 
 
All of which is fine. Forty percent better, 20 percent better, even 10 percent better—that’s still better. As someone with lifelong impulse control issues, I can definitely say that meditation has reduced my ratio of high-risk behaviors, to say nothing of my blurting-out-stupid-shit-at-dinner-parties ratio.
 
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/

Mindfulness of Urges

I enjoy recording meditations in studio, but I prefer doing it live, in the company of actual human beings. There’s an immediacy in these situations that can’t be reproduced. Like this meditation for example, guided in a moving car, with my highly stressed-out pal Dan Harris as meditating subject. 
 
This particular technique expands on an earlier meditation [https://soundcloud.com/jeff-warren-5/catch-thinking-in-the-act], exploring the experiential components of thinking as they may present from moment to moment: the imagery, the inner talk, the subtle tensions and body tugs (another important component, emotional body sensations, will be addressed in a forthcoming meditation). This practice is a good example of an empowering meditative principle we can call "divide and conquer." Stress and overwhelm often show up as indistinct blobs of feeling-thinking-tension. Insofar as all this stays blobby and indistinct, then it owns us. But if we can begin to tease apart the various components with our attention, then we may find we can dramatically lessen their collective impact. In this sense, mindfulness is about agency and sanity. It is another meditative superpower.
 
Much gratitude to my teacher, Shinzen Young, who first taught me to deconstruct my despotic inner system. Now it’s all rainbows, peace doves, and old reruns of my favorite 80s TV show, Manimal.
 
Jeff
For more free meditations, see www.jeffwarren.org

Resources:

Dan Harris: https://www.10percenthappier.com/mindfulness-meditation-the-basics/
Shinzen Young: https://www.shinzen.org/
Manimal: https://www.youtube.com/watch?v=Ugb_TIpPoWA

Mindfulness of Thinking - Part 2

“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 hard ones. 

The practice helps in a couple of ways. First, it boosts our emotional literacy. Instead of being lost inside a big reaction, we learn to stop and get curious about our own idiosyncratic “tells” – the many subtle tics and contractions that are our particular body’s way of saying: “I’m feeling over here!” In this way, we learn to catch our emotional reactions early, and not, in teacher Sharon Salzberg’s excellent words, “fifteen consequential actions later.” 

And there’s a second way it helps. The fruit of meditation isn’t just less emotional reactivity. It’s also having fewer negative emotions in the first place. The more we practice observing our emotional habits, the less potent they become. 

This process of catharsis (or “purification” to use the creepy contemplative term) is fascinating. We can begin to experience in real time painful bits of old conditioning softening and falling away. In the meditative journey, this is often paired with a lovely feeling of intimacy with the space that surrounds and permeates our experience. Space – and not sensation – becomes the new baseline we learn to operate from. It may sound bonkers, but this is the experience a great many practitioners report. 

A more detailed description of each step of this meditation can be found in the “Pandora’s Box” chapter of Meditation for Fidgety Skeptics. And a live, far more intimate version of the practice can be found here [https://soundcloud.com/jeff-warren-5/mindfulness-of-emotions-rain-meditation-2]. 
 
Jeff
For more free meditations, see www.jeffwarren.org

Resources:

Meditation for Fidgety Skeptics: http://jeffwarren.org/media/books/meditation-fidgety-skeptics/

Mindfulness of Emotions - RAIN - Short

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

Smile

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

Submission to naviarhaiku 352 https://naviarlab.tumblr.com
Haiku by Ryōkan Taigu https://artofwonder.org/2014/11/14/forgetting-the-moon-the-poetry-of-ryokan
Picture by Tim Mossholder https://unsplash.com/@timmossholder

. . .
the surface of the water
like ornate silk
spring rain
. . .

Naviarhaiku#352 /the surface of the water

wind tunnel ...
a hummingbird fans
the morning glory

haiku by Kala Ramesh https://livinghaikuanthology.com/index-of-poets/alphabetic-index/72-r-poets/kala-ramesh.html

picture by Wes Hicks https://unsplash.com/@sickhews

Hummingbird [naviarhaiku355]

Las Ruinas Circulares: an electronic collage incorporating some of the eponymous work by Jorge Luis Borges first published in 1940 in the literary journal Sur.

Are we the dreamer or the dream? The act of creation is one of pain but also of necessity. The culture of judgement and personal responsibility posits the guilt of the agent. but is there agency, or does the house of cards rest on nothing at all; a supposition? Are we a construct of images, pasted together from scraps of memory?

Voices raised in dream:
- modular (rings, pams, sloths, 2hp arp, 
- rhodes
- valhalla
- Drumbrite, SSF entity
- flatwound
- torpid scorpion


More on this 478th weekly Disquiet Junto project — Collage of Collages (The Assignment: Make a collage that will become part of a larger collage.) — at:

https://disquiet.com/0478/

The project is a collaboration with the radio show Kopfkino, initiated by Margarethe Maierhofer-Lischka. More on Kopfkino at:

https://cba.fro.at/series/kopfkino

More on the Disquiet Junto at:

https://disquiet.com/junto/

Subscribe to project announcements here:

https://tinyletter.com/disquiet-junto/

Project discussion takes place on llllllll.co:

https://llllllll.co/t/disquiet-junto-project-0478-collage-of-collages/

There’s also a Disquiet Junto Slack. Send your email address to twitter.com/disquiet for Slack inclusion.

Image associated with this project is by the late Jeffrey Melton (a very early Junto participant), and used thanks to Flickr and a Creative Commons license allowing editing (cropped with text added) for non-commercial purposes:

https://flic.kr/p/4zoz46

https://creativecommons.org/licenses/by-nc/2.0/

Torpid Scorpion - Las Ruinas (Disquiet Junto 0478 - Collage Of Collages) SCMASTER

Expanding you molecules to a higher state of consciousness, where trance enters your intellect, enabling you to understand the virtue of motion, the possession of sound and the intensity of desire – taking you to a paradise where reality becomes an ILLUSION

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.

Ten Good Breaths

Jeff Warren

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