Guided Meditations

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Breath Meditation Series

#1 Breath Inquiry – This first audio in a series of meditations on the breath is a comfortable starting point to learn to use breath observation to relax deeply or to do a breath-centered meditation practice. It can also help promote sleep. The practice of Breath Inquiry simply asks us to be present in the sensations of the breath just as we breathe naturally.

#2 Mindful Breath – If you are new to using pranayama to relax and to focus for meditation, you may want to start with Breath Practice #1. As with Breath Inquiry, the Mindful Breathing practice can help you to feel calmer; it can also increase your focus and subtle life force for meditation as you will begin to learn to voluntarily and willfully regulate the breath.

#3 Complete Breath – Start with  #1- Breath Inquiry, to experience your natural breath just as it is, then #2 Mindful Breathing to learn to willfully regulate the breath. The Complete Breath practice encourages you to maximize the role of the diaphragm physically, leading to deeper states of relaxation, increasing conscious awareness and benefiting the subtle body by increasing the flow of prana in the body.

#4 Breath Ratios – This pranayama practice requires you to comfortably bring the respiratory system under conscious control in order to increase the length of the inhale (puraka), exhale (rechaka) and eventually add a breath pause or retention (kumbaka). Initially, the kumbaka is experienced subtly as the natural pause at the top of the inhale and bottom of the exhale.  Eventually, with experience, there is a controlled retention.

Using Imagery for Healing and Relaxation

This introduction to active imagery will teach you how to use your mind to release stress, increase confidence, improve health and bring yourself into a relaxed state of self healing. Go on a guided journey through the forest to discover which of your five senses are most powerful when it comes to imagery. Then create your own unique image by using the movie screen in your mind. Imagery is the language of the unconscious mind that can negatively or positively effect our emotions, just like watching a movie.

Seven Energetic Hearts of The Body

In many traditions the heart is the center of spiritual awareness which encourages unconditional love and joy. Sometimes referred to as the soul, atman or universal identity, the spiritual heart or hridaya is also the seat of life force energy in the body. This meditation guides you through energy awareness points from a blending of traditions including Ayurvedic Marma points to increase heart consciousness. Open the door to the spiritual heart by harmonizing the hearts of the subtle body.

Meditation for Focused Awareness When Using Your Hands

This meditation was co-created with a trauma surgeon to prepare and focus for surgery. It would be an effective preparation for anyone who uses their hands as “tools” for their work. The meditation is short enough to use in a moment’s notice. It was designed to be done successfully while standing in a busy environment with the eyes opened. It begins with dristhi for concentrated gaze, then uses breath observation and diaphragmatic breathing to balance the nervous system. It then combines breath centered awareness with imagery, using the mind screen at the brow point to ground and confidently connect the mind and hands.

Navigating The Waters of Your Mind

Learn to sail though emotional storms with this 10 minute guided meditation set to the sound of the ocean and original music by Michael Mattioli.

Excerpt: “We can innocently allow fear based perceptions to forecast our future, or we can appreciate where we are in the present moment and reset our internal GPS for more peaceful waters. With conscious awareness, we navigate the waters of our mind; the lull before the storm, the storm and the tranquility it leaves in its wake.”