Guided Meditations

Mindfulness Meditations

• An Opening Meeting Meditation (5.30 min) – This brief and simple meditation aims to support settling and centering the mind and body, and setting an intention before engaging in a conversation or interaction. This can be used with a whole group or just for yourself.
• Breath Focus Meditation: 
  • 7 min
  • 10 min
  • 15 min
  • Basic Mindfulness Practice: Breath and Body (20 min)
    

• Mindfulness of Emotions Meditations:
  • Letting Go (20 min)
    
  • R.A.I.N. (Recognize, Allow, Investigate, Nurture) (17 min)
    
  • R.A.I.N. (10 min) Click here for a RAIN resource card.

Compassion Cultivation Meditations

• General Lovingkindness Meditation (11 min): Click here
• Self-Compassion Meditation (8.30 min)
• Compassion for a Loved One or Friend (9.30 min)
• Cultivating Mindfulness & Lovingkindness for a Loved One or Friend (30 min).
• Compassion for Others

Meditations Based on the Lovingkindness Notes deck

• Referenced on the card deck (5.30 min): Click here
• Longer Meditation (18:30 min): Click here
  • This meditation uses three specific phrases from the deck (you can insert your own as you listen) and focuses on ourselves, a loved, a difficult person and a neutral person.

Holiday Meditations

• Thanksgiving – (28 min) – click here for brief post about gratitude.

Click here for a guided meditation (5 min) given at an introduction to the CCT course.

Free Guided Meditation Sites:

• UCLA Mindful Awareness Research Center
• Mindful magazine offers some short meditations here.
• Tara Brach’s site has many guided meditations.
• Kristin Neff offers several self-compassion meditations and exercises here.
• Center for Mindful Self-Compassion offers several guided meditations and exercises here.
• 30 Minute Loving-Kindness & Compassion