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Mindfulness of Gratitude
Richard Johnson – 9 minute audioThe practice of gratitude has been strongly linked to happiness in emotion research. In gratitude practice we focus on what we’re grateful for in our lives which can gradually shift our baseline orientation in life towards a spirit of gratefulness. For more on being grateful we recommend Brother David Steindl-Rast’s gratefulness.org project where we are […]
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Anchoring Meditation
Tim Burnett – 22 minute audioIn strengthening the ability to be present and grounded, “anchoring” attention with felt present-moment experience is deeply helpful. While many practices do this using breath as the object of attention, the anchoring meditation helps you explore other options. These might include the feeling of contact between the body and the chair or floor, sensations in […]
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Affectionate Breath and Finding Joy
Teresa Johnson – 21 minute audioThe practice of Affectionate Breathing is a core Mindful Self-Compassion practice. This practice “warms up” the core mindfulness practice Awareness of Breathing by bringing elements of self-kindness and inviting a feeling of being nurtured by the breath. Mindfulness Northwest Resources These practice recordings, videos, and descriptions are provided to the community for your personal use […]
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Mountain Meditation
Beth Glosten – 15 minute audioMeditations using imagery and symbols can be powerful. The Mountain Meditation envisions your experience as that of a mountain: stable and solid but also always changing. This classic practice, popularized by Jon Kabat-Zinn, is often included in our Mindfulness-Based Stress Reduction program. Mindfulness Northwest Resources These practice recordings, videos, and descriptions are provided to the community […]
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Three Anchors Meditation
Beth Glosten – 10 minute audioIn strengthening the ability to be present and grounded, “anchoring” attention with felt present-moment experience is deeply helpful. While many practices do this using breath as the object of attention, the anchoring meditation helps you explore other options. These might include the feeling of contact between the body and the chair or floor, sensations in […]
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R.A.I.N. Meditation
Tim Burnett – 20 minute audioThe R.A.I.N. practice is a 4-step process for meeting the challenges of life in a spacious, curious, reflective way. The four steps of rain are: (1) recognize, (2) accept and allow, (3) investigate, and (4) non-identification with the challenge. We’ve been amazed by how often people report a shift in their feeling and new insights […]
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R.A.I.N. Meditation
Richard Johnson – 12 minute audioThe R.A.I.N. practice is a 4-step process for meeting the challenges of life in a spacious, curious, reflective way. The four steps of rain are: (1) recognize, (2) accept and allow, (3) investigate, and (4) non-identification with the challenge. We’ve been amazed by how often people report a shift in their feeling and new insights […]
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Open Awareness Meditation
Karen Schwisow – 33 minute audioOpen Awareness is the practice of stabilizing attention with a broad, wide-open focus that allows mental objects, sensations, and sensory experiences to come and go. All mindfulness-based practices are oriented towards stabilizing attention. Sometimes a stable attention has a narrower focus, such as when doing a focussed task or practicing breath awareness (or see also […]
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Listening Meditation
Tim Burnett – 22 minute audioListening meditation is included in our Mindfulness-Based Stress Reduction program. It’s a great practice for looking at preferences,conceptualization, and how easily our mental habits can “drive the bus” of perception and evaluation. In Listening Meditation we practice receiving sounds as a neutral experience of perception: hearing sounds as “just sounds.” This strengthens the ability to […]
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Breath Counting Meditation
Tim Burnett – 24 minute audioCounting the breath can be a powerful support for breathing meditation practice. Here we suggest gently applying a number, from 1 up to 10, to the exhale. This gives the cognitive mind something to do in service of breath awareness. Note, though, that this practice is probably better described as “returning to one” than “counting […]
