Free Yoga and Meditation 

Free Meditation

Mindfulness of Breathing

 

The mindfulness of breathing meditation involves bringing a curious attention to the breath and noticing the physical sensations of the breath as it flows in and out of the body from moment to moment. When the mind wanders from the breath—which it will again and again—one practices noticing where the mind went off to and then gently bringing the attention back to the breath again and again. One repeats this process over and over during the practice. This repeated process of observing the breath and noticing when the mind wanders helps one develop greater awareness of one's inner experience and where one's mind tends to wander. In addition, one practices bringing an open and accepting attitude to the process of watching the breath and noticing the mind wandering. When the mind wanders away from the breath to other things like thoughts and emotions, one practices noticing thoughts and emotions that come up with an open and accepting attitude instead of trying to get rid of them or rather than judging oneself for having a wandering mind. Paying attention with this open and non-judgmental attitude helps one develop greater acceptance towards one's inner experience

 

There are 4 mindfulness of breathing practices below of different lengths: 6 min, 10 min, 15 min, and 30 min.

 

 

 

 

 

Body Scan Meditation

The body scan meditation involves bringing a curious attention to physical sensations in different parts of the body, one at a time, from moment to moment. When the mind wanders from the body—which it will again and again—one practices noticing where the mind went off to and then gently bringing the attention back to the body again and again. One repeats this process over and over during the practice. This repeated process of observing physical sensations in the body and noticing when the mind wanders helps one develop greater awareness of one's inner experience and where one's mind tends to wander. In addition, one practices bringing an open and accepting attitude to the process of noticing body sensations and noticing the mind wandering. When the mind wanders away from the body to other things like thoughts and emotions, one practices noticing thoughts and emotions that come up with an open and accepting attitude instead of trying to get rid of them or rather than judging oneself for having a wandering mind. Paying attention with this open and non-judgmental attitude helps one develop greater acceptance towards one's inner experience

There are 3 body scan meditations below of different lengths: 8 min, 15 min, and 25 min.

 

 

A Brief Mindful Check-In

The Mindful Check-In is a brief guided meditation that gives you an opportunity to pause and check in with yourself and see what's going on inside. You will be guided in bringing an open and accepting awareness to thoughts, emotions, and body sensations that may be present for you.

 

 

Mountain Meditation

The Mountain Meditation involves using the imagery of a mountain to develop strength, stability, and a sense of being grounded. Mountains remain strong and stable in all types of weather, calm or stormy, night and day, in changing conditions, the mountain stays grounded and steady. We can imagine ourselves as a strong and steady mountain when things in our life become difficult or "stormy."

There are mountain meditation practices of different lengths: 6 min and 10 min.

 

 

Ocean Meditation

The ocean meditation involves using the imagery of ocean waves in order to cultivate a healthy relationship with difficult emotions. We cannot stop the waves of life, but we can learn to surf them. We cannot control how we feel at times, whether we are feeling angry, depressed, or anxious, but we can practice mindfully observing our own emotions and riding them out like waves. When we ride out or "surf" painful emotions, we neither drown in the waves, nor do we run away from the beach. We ride the waves emotions and stay afloat. While this is not easy, when we are mindful we make the intention to work differently with difficult emotions by opening up to these emotions and just feelings them instead of reacting to them or fighting them. Approaching emotions in this way allows us to see things more clearly, and instead of reacting in habitual and self-destructive ways, we can make a conscious choice to respond to difficult emotions in a healthy and appropriate way.

 

There are two ocean meditation practices of different lengths: 6 min and 10 min.

 

 

Seeing Thoughts as Thoughts

This practice involves bringing a curious attention to the process of thinking and noticing thoughts as they arise from moment to moment. We practice "stepping back" and observing our thoughts rather than getting caught up in them. We can notice that thoughts are simply thoughts, passing streams of words that we don't need to react to, we can just notice them.

 

 

Loving-Kindness Meditation

This meditation involves intentionally offering or sending kind and compassionate thoughts and feelings towards oneself and others. You may find this meditation pleasant, but it is also normal and okay for you to feel frustrated, bored, or impatient during this meditation. Allow yourself to make room for pleasant, unpleasant, and neutral thoughts and emotions during this meditation. There is no right way to feel during this meditation. However you feel is simply the way you feel. Just try your best to follow the instructions, being open and curious about how you feel from moment to moment.

Sounds, Body, and Breath

This practice combines mindfulness of sounds, mindfulness of body sensations, and mindfulness of breathing into one sitting meditation. The practices begins with bringing a curious attention to sounds, followed by body sensations, and ending with the breath. When the mind wanders from the the focal point of attention, whether it is sounds, the body, or the breath—which it will again and again—one practices noticing where the mind went off to and then gently bringing the attention back to the focal point of attention again and again. One repeats this process over and over during the practice. This repeated process of paying close attention to one thing and noticing when the mind wanders helps one develop greater awareness of one's inner experience and where one's mind tends to wander. In addition, one practices bringing an open and accepting attitude to the process of noticing body sensations and noticing the mind wandering. When the mind wanders away from the body to other things like thoughts and emotions, one practices noticing thoughts and emotions that come up with an open and accepting attitude instead of trying to get rid of them or rather than judging oneself for having a wandering mind. Paying attention with this open and non-judgmental attitude helps one develop greater acceptance towards one's inner experience.

There are two practices of different lengths: 20 minutes and 30 minutes.

 

 

A Meditation on Values

This meditation involves contemplating your values or the things that you really care about in your life. This meditation guides you in thinking about what you really care about in different areas of life such as family, friends, work, play, health, and community.

 

 

 

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Click the links below to download the following mindfulness meditation recordings.

 

Body Scan Meditation 8 Minutes

Body Scan Meditation 15 Minutes 

 

Mindfulness of Breathing Meditation 6 Minutes

Mindfulness of Breathing Meditation 10 Minutes

Mindfulness of Breathing Meditation 15 Minutes

 

Mountain Meditation 6 Minutes

Mountain Meditation 10 Minutes

 

Ocean Meditation 6 Minutes

Ocean Meditation 10 Minutes

 

Loving-Kindness Meditation 10 Minutes

 

Seeing Thoughts as Thoughts Meditation 10 Minutes

 

Sounds, Body, and Breath Meditation 20 Minutes

Sounds, Body, and Breath Meditation 30 Minutes

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