MEDITATIONS

Setting an Intention and Making a Commitment

Write a core-value-based intention statement for yourself and describe how you will live it.
Sāntimāggā standard, “May I be patient and kind with myself and others wherever I am, doing whatever I’m doing as I’m doing it.”

Self-Guided Audio Meditation Instructions.
With your smartphone or other device, record the following guided meditations. Whether you've noticed or not, you spend more time in dialogue with yourself than with all others. That voice in your head reflects your thoughts and feelings and agrees or disagrees with your intentions. So, rather than listening to a stranger guide you through a meditation, listen to that voice you’re most familiar with.

  • Mindfulness Meditation

    Mindfulness meditation is a contemporary attention-training technique that slows racing thoughts, facilitates letting go of stress-inducing negativity, and calms the mind and body. It combines open awareness meditation with the practice of mindfulness.

    This meditation involves mindful breathing and awareness of mental and physical formation. It doesn't require sacred props or ritualistic preparation. You only need a comfortable place to sit, a minimum of 15 minutes of free time, a kind curiosity, and a judgment-free mindset.

    View and download a PDF script here.

  • Loving Kindness Meditation

    Loving Kindness meditation is a Buddhist attitude-training technique for cultivating feelings of love, compassion, and goodwill toward oneself and others. It’s also used in modern cognitive behavior therapy.

    This meditation involves reciting phrases to wish yourself and others well-being. It doesn’t require sacred props or ritualistic preparation. You only need a comfortable place to sit, at least 10 minutes of free time, and a desire for others to have happiness, well-being, comfortableness, and peace of mind.

    View and download a PDF script here.

  • Muscle Relaxation Meditation

    Muscle tension is the body's response to stressful conditions. A lot of conditions can cause stress. You may feel it when driving, visiting your dentist, or exercising intensely. Stress can come from watching a movie or having a mild disagreement with a child, friend, or partner.

    Stress-induced muscle tension tells the body that it's stressed, leading to worrying and more tension. Progressive muscle relaxation disrupts this cycle and relieves physical distress.

    View and download a PDF script here.

If you prefer to meditate with no narration, please use this free customizable meditation timer.