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Walking Meditation

This mindfulness walking meditation can be done in the comfort of your home, on an outdoor walking trail or on a busy street. Meditation is an exercise in focus. Through meditation, we can learn to quiet the constant chatter that goes on in our brains, no matter the environment.

Progressive Muscle Relaxation

Progressive muscle relaxation (PMR) is a way to release tightness you may be carrying in your body as a result of stress. In this guided PMR exercise, you will tense and relax various muscle groups, which can help reduce anxiety and improve your mental state.

Loving Kindness Meditation II

This second loving kindness meditation provides additional affirming statements about safety, joy and peace. These statements are first directed to yourself and then sent out to expanded groups of people.

Introduction to Loving Kindness Meditation

This session is an exercise in loving kindness meditation, also called meta-meditation. It consists of four affirming statement to provide strength and healing, first directed to yourself and then sent out to expanded groups of people.

Drum Wash II

Drum washes use vibration as therapy. From the sun's radiation coming down, the magnetic field of the earth flowing up and so much more, the whole world is vibrating. The drum can be a powerful instrument to bring us to a calming state of balance.

Drum Wash

This drum wash exercise uses vibration to open the emotions within you, releasing emotions that are stuck in your body or mind. Let your feelings flow with the beat of the drum.

Introduction to Vibration Therapy

This exercise introduces vibration as therapy, using a drum. Mother Nature has a tendency toward harmony, and so do we. When our minds get stuck on negative thoughts, we fall out of balance. Vibration can be a useful tool to recreate that balance, helping us break down the places where we are "stuck."

Mindfulness and Walking

This mindfulness walking exercise brings together awareness of both the body and the mind. In our daily lives, we are often thinking and doing many things at once. This exercise encourages you to allow your mind to focus on the breath while heightening awareness of the sensations within and around you.

Introduction to Mindfulness

Mindfulness is a type of meditation, sometimes referred to as a "two-pointed meditation." The point of focus is the breath, followed by non-judgmental awareness as the mind wanders. This recording will guide you through a brief exercise to help calm your mind.

Guided Imagery: Light and Spirit

This stress-reducing exercise combines deep breathing and meditation. Once you are relaxed, you can create a “wakeful dream” in which, for example, you envision pain being washed away or your body becoming stronger.

The Importance of Breath

At the core of life is breath. Laughing and sighing are the body’s natural ways of getting us to breathe deeply. That's why we often feel calmer or rejuvenated after these experiences. Anxiety and stress can make us take short, shallow breaths. Shallow breathing, which does not allow enough oxygen to enter our bodies, can make us even more anxious. This exercise will guide you through a simple breathing meditation.

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