Beginners
April 29, 2020Sense of Sound – Guided Script
Sense of Sound – Guided Script. Without looking for sound, without trying to go and find sound, We notice the sounds that are arising in our awareness.
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MINDFULNESS BLOG
1,268 articles on daily practice, teaching mindfulness, meditation scripts, worksheets, and the research behind them.
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Worksheets
April 28, 2020Pleasant vs Unpleasant
Pleasant vs Unpleasant: a free mindfulness worksheet to download as a PDF and work through at your own pace.
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Worksheets
April 28, 2020Exploring the Five Senses
Exploring the Five Senses: a free mindfulness worksheet to download as a PDF and work through at your own pace.
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Anxiety
April 26, 2020Feeling Your Body and Mind as a Lake
Feeling Your Body and Mind as a Lake. To reduce anxiety, make yourself comfortable lying down on your bed or the floor, or wherever you can be comfortable.
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Calm
April 26, 2020Feeling Your Feet Throughout the Day
Feeling Your Feet Throughout the Day. A grounding practice that helps engage the parasympathetic nervous system, responsible for calming the mind & body.
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Focus
April 24, 2020Focus for Extreme Concentration
Focus for Extreme Concentration. Training your mind to focus is like training a muscle, you can’t lift very heavy on your first workout.
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Focus
April 23, 2020Focus and Eliminating Distractions
Focus and Eliminating Distractions. We live in a distraction-filled world, where many things are competing for our attention. How to eliminate distractions?
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Calm
April 23, 2020Focused Attention to Settle the Mind
Focused Attention to Settle the Mind. As we focus attention on the breath, the mind and body begin to relax, settle, and become more clear & feel freer.
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Contentment
April 23, 2020Focusing on Healthy Food Choices
Focusing on Healthy Food Choices. You may think that you have trouble choosing healthy foods, but actually you can just leave it up to your hands to decide.
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Focus
April 23, 2020Focusing on Positive Moments Throughout the Day
Focusing on Positive Moments Throughout the Day. In this exercise, you will work to bring intentional mindfulness to the positive moments of your day.
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Meditation Scripts
April 23, 2020Focusing on Pregnancy and Motherhood
Focusing on Pregnancy and Motherhood. Visualize yourself handling everything beautifully. See yourself happy and overjoyed about motherhood.
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Meditation Scripts
April 23, 2020Focusing On Your Happy Baby
Focusing On Your Happy Baby. Your greatest desire is for your baby to be happy and healthy, so you do everything that is needed for your little one.
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Beginners
April 23, 2020Focusing Your Attention Using Breath
Focusing Your Attention Using Breath. Today I’ll guide you through a focused attention practice focusing on the breath, this will help calm your mind.
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Compassion
April 22, 2020Forgiveness Meditation
Meditation Script Forgiveness Meditation. It may seem daunting to forgive people, and instances of your past that hurt you. But its actually very easy.
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Contentment
April 22, 2020Focusing on Being a Healthy Person
Focusing on Being a Healthy Person. Eating healthy is the first step in being healthy and is a lifetime commitment. You choose to eat whole foods…
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Gratitude
April 20, 2020Gratitude for Your Body
Gratitude for Your Body. The body scan is a powerful technique, which helps to re-establish contact with the body, effective for developing concentration.
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Compassion
April 17, 2020Intention to be Happy
Intention to be Happy. The practice of Metta, or loving-kindness, can help you respond to your own mind with friendliness. With a caring and gentle heart.
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Forgiveness
April 17, 2020Letting Go of Resentments by Forgiving Faults
Letting Go of Resentments by Forgiving Faults. We all deal with resentments, holding on to harm that has been caused in the past.
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Connection
April 15, 2020Listening and Speaking with a Partner
Listening and Speaking with a Partner. This exercise requires a partner. Ask a friend or loved one to join you for 10 minutes of practice.
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Compassion
April 15, 2020Making Room for Pain or Discomfort
Making Room for Pain or Discomfort. You tense the body when struggling, trying to get rid of the unpleasantness. Instead, you can make room for the pain.
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Beginners
April 15, 2020Mindful Bathing
Mindful Bathing. You can use this time to work on your mindfulness practice. Make your shower time a cleansing ritual for the body and the mind.
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Beginners
April 15, 2020Mindful Cleaning
Mindful Cleaning. Like doing dishes, cleaning grants us the time to step back from our active days and rest in present-time awareness.
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Beginners
April 14, 2020Mindful Cooking
Mindful Cooking. Whether you’re making a quick meal or preparing a feast, use this exercise to ground yourself in the present moment.
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Beginners
April 14, 2020Guided Meditation Script on Mindful Journaling
Mindful Journaling. This exercise is best to do in the morning and at night in order to start and end your day with mindfulness.
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Calm
April 12, 2020Mindfulness of Doing the Dishes
Mindfulness of Doing the Dishes. We often wash the dishes with dread or haste. You can partake in this chore with present-time awareness & find some peace.
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Calm
April 12, 2020Mindfulness of the Present Moment Without Any Goals
Mindfulness of the Present Moment Without Any Goals. It’s important to not fixate on outcomes, But rather to stay present for whatever is happening,
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Meditation Scripts
April 12, 2020Mindfulness When You Drive
Mindfulness When You Drive. Driving can be a time of stress, autopilot, or downright rage. It’s a prime opportunity to cultivate mindfulness.
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Meditation Scripts
April 12, 2020Mindfulness While Being Creative
Mindfulness While Being Creative. Creativity can boost self-awareness, relieve stress, and help you solve problems more easily. Cultivate mindfulness.
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Meditation Scripts
April 12, 2020Mindfulness While Waiting In Line
Mindfulness While Waiting In Line. Waiting is an unavoidable fact of life. Often, when we’re waiting (in traffic, in DMV) we grow impatient or frustrated.
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Meditation Scripts
April 12, 2020Motivation When You are Unmotivated
Motivation When You are Unmotivated. Call to mind something where you might be feeling a lack of motivation. There’s no need to figure anything out.
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Anxiety
April 12, 2020Notice and Accept Your Body in the Present Moment
Notice and Accept Your Body in the Present Moment. Be in your body fully and to get to know how it’s feeling right now with your attention and awareness.
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Blog
April 11, 202013 Online Mindfulness Meditation Groups to Join During COVID-19
Why meditating with others online can help, and a list of online sits, dharma talks, and drop-in meditation groups to explore.
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Happiness
April 11, 2020Noticing What Brings You Joy
Noticing What Brings You Joy: One of the most pleasant ways to cultivate mindfulness is to notice the things that bring you joy.
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Focus
April 11, 2020Noting Thoughts to See Where the Mind Is
Noting Thoughts to See Where the Mind Is: When you observe your own thoughts, you naturally create separation from them. because they arise on their own.
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Beginners
April 5, 2020One Complete Cycle of Breath – Mindfulness Worksheet
A Meditation Script: One Complete Cycle of Breath. Complete a ‘One Complete Cycle of Breath’ practice before a meeting or spending time with someone today.
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Beginners
April 5, 2020Open Awareness for Thoughts and Senses
Open Awareness for Thoughts and Senses: Open awareness practice can give us the gift of being aware.Aware of things like our thoughts, and emotions,
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Meditation Scripts
April 4, 2020Body Scan Meditation For Chronic Pain
Body Scan Meditation for Chronic Pain: Acknowledge how you are able to sense any sensations in your body in the moment and accept it.
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Blog
April 3, 2020How To Create Home Meditation Retreats
Wherever you are in the world, you are likely feeling the direct or ripple effects of the novel coronavirus. From border, school, and business closures to mandatory social distancing measures, each of us are braving a new world unlike anything we have seen before. And yet while these times are stirring our collective fear, anxiety, […]
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Anxiety
April 3, 2020Finding Peace Amidst a Global Scare
Finding peace amidst our uncertainty is possible. Through mindful awareness – we can equip ourselves that will help us to manage the weight of the times.
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Meditation Scripts
April 1, 2020Pain- Breathing and Deep Body Scan
A Meditation Script: Pain- Breathing and Deep Body Scan. Pain is just an experience we are aware of. Can you send this experience compassion?
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Blog
March 28, 2020Mindful Life Project: A Non-Profit in Need of Our Support
Most of us are feeling the fallout of COVID-19 to some degree – or, we ourselves are directly impacted in a big way. Regardless of your relationship to this crisis, you can likely sense just how big of a challenge this is posing to our communities. With services shutting down across the country and globe, […]
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Compassion
March 27, 2020Recognition and Care for Those Who Frustrate You
A Meditation Script: Recognition and Care for Those Who Frustrate You. You can open the heart and train it to respond with care for those who frustrate you.
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Anxiety
March 18, 20208 Mindfulness Exercises For Dealing with COVID-19
Eight free mindfulness exercises for steadying the mind and body during COVID-19 or any uncertain, stressful stretch, plus tips for handling the news and staying connected.
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Audio Meditations
March 7, 2020Mindfulness Meditations on Spotify to Refresh and Reset
7 Mindfulness Exercises for Relaxation. Exploring a variety of mindfulness exercises for relaxation can help us to truly feel what it means to be at peace.
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Blog
February 27, 2020Healing Trauma Through Mindfulness and Yoga
How trauma-sensitive yoga and mindfulness are being studied as a complement to trauma treatment, with a conversation with David Emerson of the Trauma Center.
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Anxiety
February 21, 2020How to Meditate Into Sleep
7 Mindfulness Exercises for Relaxation. Exploring a variety of mindfulness exercises for relaxation can help us to truly feel what it means to be at peace.
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Buddhist
January 9, 2020Recognizing Your Resilience To Difficulty
Reducing Depression with Someone Else’s Love. This meditation makes use of visualizing a person of with great love for you to help you alleviate depression.
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Compassion
December 25, 2019Reduce Envy And Celebrate Others
Reduce envy and celebrate others. This guided script is a celebration of loving-kindness. It wishes the abundance of goodness and love for all beings.
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Leadership
December 3, 2019Reflecting On A Role Model
Reflecting on a Role Model is mindfully important as it helps you envision how you want to be and the qualities of character you want to develop.
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Meditation Scripts
December 1, 2019Reflecting On What Connected You
Reflecting on What Connected You. This is a lengthy meditation script that helps you trace your connections and relationships with people near and far.
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Meditation Scripts
December 1, 2019Relax, Accept, Break Habits, Learn And Be Happy
Relax, Accept, Break Habits, Learn & Be Happy. If you want that then this is the right guided meditation script for you to do. First is get relaxed!
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Happiness
December 1, 2019Releasing Grief And Bringing In The Positive
Releasing Grief & Bringing in the Positive. For times of grief, it can be helpful to allow what’s there to be & to open into a space of wonder & gratitude.
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Meditation Scripts
December 1, 2019Relieving Low Amounts Of Stress
A short guided meditation script for noticing and easing everyday, low-level stress by coming back to the body.
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Meditation Scripts
December 1, 2019Relieving Stress With SBNRR (Stop, Breathe, Notice, Reflect & Respond)
Relieving Stress with SBNRR. In this meditation, we’ll practice cultivating a sense of ease, openness, and space even around difficult emotions.
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Anxiety
December 1, 2019Resolving Internal Conflict
Tony Robbins explains often, the conflicts we have, are between our conscious & unconscious mind, between our mind & our heart.
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Leadership
November 30, 2019Restoring Confidence When Negatively Impacted
Restoring Confidence When Negatively Impacted. Trauma & deep internal challenges can leave its mark on confidence. This can help restore confidence to self.
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Meditation Scripts
November 30, 2019Rewriting Your Bad Day
Rewriting Your Bad Day. No day is 100% bad. You can train the mind to recognize both the good & bad, helping you see clearly the enjoyable moments.
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Love
November 30, 2019Seeing Other People As Human Beings Rather Than Labels
Seeing Other People As Human Beings Rather Than Labels. With this meditation practice, it allows the mind to objectively see other people as human beings.
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Meditation Scripts
November 30, 2019Setting Goals And Accomplishing Them
Setting Goals and Accomplishing Them. In this meditation, the mind is relaxed & opened up to take on the challenge of committing to goals & achieving them.
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Meditation Scripts
November 30, 2019Settling Your Mind By Picturing Your Body As A Bowl
Picturing Your Body As A Bowl. One of the many ways you can settle the mind down when it becomes active. You may use it as a stand-alone practice.
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Buddhist
November 29, 2019Several Meditations In One
Several Meditations in One is an expansive form of Guided Meditation Script that combines several meditations from different sorts and virtues and emotions.
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Anxiety
November 29, 2019Shopping Mindfully
Shopping Mindfully. Within the busyness of shopping, this meditation activity gives you a setting to practice mindfulness when the store feels stressful.
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Calm
November 29, 2019Stilling The Mind
Stilling The Mind. When you’re focused & relaxed, you may be more productive & better able to attend to your experience. This helps to turn off the autopilot.
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Anxiety
November 29, 2019Stopping Obsessive Thoughts About The Past
Stopping Obsessive Thoughts About The Past. This mindfulness practice helps you see rumination patterns clearly, respond to them with patient understanding.
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Love
November 28, 2019The Practice Of Smiling
The Practice of Smiling. The simple practice of smiling can actually trigger joy in the mind and body, helping relieve some of this pain by first accepting.
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Meditation Scripts
November 28, 2019The Rhythm Of The Breath Flowing Through The Body
Rhythm of the Breath Flowing through the Body. With this meditation, you’ll become attuned and comfortable in following the natural rhythm of the breath.
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Meditation Scripts
November 28, 2019Guided Meditation Script: Three Mindful Breaths
Three Mindful Breaths. This is a simple guided meditation script to quickly allow the body to relax and find calm and peace in the midst of stressors.
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Meditation Scripts
November 27, 2019Total Body Relaxation For Sleep
A guided meditation script with a detailed body scan that relaxes each part of the body in turn, to help you wind down toward sleep.
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Anxiety
November 27, 2019Understanding Your Emotions
Understanding Your Emotions. This meditation script is designed to visualize emotions and understand them with their physical sensations & thought patterns.
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Meditation Scripts
November 23, 2019Simple Sleep Meditation
Simple Sleep Meditation. A guided meditation for sleep, this one has listeners feeling deeply into the comforts of sleep. It’s simple, sweet, & soothing.
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Buddhist
November 16, 2019Gratitude For Breath, Body And Mind
Gratitude for Breath Body & Mind. Simple gratitude meditation is a wonderful gateway into a calm state before sleep- a deep sense of peace & contentment.
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Meditation Scripts
November 16, 2019Deep State Of Relaxation For Chronic Pain
Deep State of Relaxation for Chronic Pain. This soothing meditation script guides the listener toward a more relaxed state when pain makes it hard to fall asleep.
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Anxiety
November 16, 201910 Sleep Meditation Scripts
7 Mindfulness Exercises for Relaxation. Exploring a variety of mindfulness exercises for relaxation can help us to truly feel what it means to be at peace.
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Meditation Scripts
November 14, 2019Building Confidence For Social Settings And Meeting New People
Building Confidence For Social Settings. This script is a worthy consideration for intermediate to advanced groups ready to explore the topic of confidence.
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Calm
November 14, 2019Awareness Of Using Social Media
Awareness Of Using Social Media. This meditation script is a wonderful consideration for teenagers and adults alike. It encourages us to become aware…
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Leadership
November 14, 20195 Guided Meditation Scripts for Teachers
7 Mindfulness Exercises for Relaxation. Exploring a variety of mindfulness exercises for relaxation can help us to truly feel what it means to be at peace.
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Compassion
November 14, 20198 Meditation Scripts for Stress
8 Mindfulness Exercises for Love and Compassion. Where we come into greater resonance with this powerful force of love that rests at the core of each of us.
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Meditation Scripts
November 14, 20197 Meditation Scripts for Kids
7 Mindfulness Exercises for Relaxation. Exploring a variety of mindfulness exercises for relaxation can help us to truly feel what it means to be at peace.
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Anxiety
November 14, 20199 Guided Meditation Scripts for Anxiety
7 Mindfulness Exercises for Relaxation. Exploring a variety of mindfulness exercises for relaxation can help us to truly feel what it means to be at peace.
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Happiness
November 12, 2019Mindful Of Your Food And Eating
Mindful of Your Food And Eating. This script encourages heightened awareness of one’s experience during a simple bite. It also sparks healthy conversations.
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Compassion
November 12, 2019Mindful Media
Mindful Media. Media is a major stressor. This script (that reads like an exercise) helps its readers and listeners to engage more consciously with media.
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Anxiety
November 12, 2019Stress Relief With Breathing
Stress Relief with Breathing. This meditation helps to heighten our awareness of the effect of negative thinking. It explores the power of the breath…
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Beginners
November 9, 2019Using A Trigger For Mindfulness
Using A Trigger for Mindfulness. This guided meditation script enables you to make a habit of practicing mindfulness and awareness activities daily.
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Meditation Scripts
November 9, 2019Using Sounds As The Object Of Your Awareness
Using Sounds As The Object Of Your Awareness is a unique guided meditation script that makes use of sounds instead of imagery to bring awareness to self.
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Meditation Scripts
November 9, 2019Using The Power Of Your Mind
Using The Power Of Your Mind is a short guided meditation script that brings out your mind’s potential through visualization, imagery & sound stimuli.
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Meditation Scripts
November 8, 2019Visualization Of A Beach For Well Being
A guided meditation script that uses the imagery of a beach to support relaxation and a sense of well-being.
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Meditation Scripts
November 8, 2019Visualizing A Beautiful Island For Sleep
Visualizing A Beautiful Island For Sleep is a great guided meditation script that allows for relaxation and smoothly transition to good night’s sleep.
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Meditation Scripts
November 7, 2019Visualizing Stress As A Storm
Visualizing Stress As A Storm is a useful guided meditation script to deal with high levels of stress. It makes creative visualization of storm and nature!
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Meditation Scripts
November 5, 2019Mind Your Steps
Mind your steps walking meditation is a unique guided meditation script that brings awareness to a body in motion, just as awareness can be gained sitting.
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Addiction
November 2, 2019Working With Attachment And Addiction
A talk by Tara Brach on attachment and addiction, using the Buddhist image of the hungry ghosts, with a sample of the transcript.
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Focus
October 31, 2019Mindfulness While Speaking With Others
Mindfulness while speaking with others is a guided meditation script that aids you in bringing awareness to what you are saying & how it may impact others.
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Meditation Scripts
October 31, 2019Imagining Your Tree of Knowledge
Imagining your tree of knowledge is a guided meditation script that aids one to gain insight and inspiration to higher knowledge and wisdom.
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Connection
October 5, 2019New Mindfulness Community for Support, Connection & Inspiration
Announcing the Mindfulness Exercises Community, an online space for connecting with others who are exploring mindfulness, with a tour of its forum, clubs, gallery, calendar, and member map.
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Compassion
October 5, 20198 Mindfulness Exercises for Love and Compassion
8 Mindfulness Exercises for Love and Compassion. Where we come into greater resonance with this force of love that rests at the core of each of us.
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Anxiety
October 4, 20197 Mindfulness Exercises for Relaxation
Seven free mindfulness exercises for relaxation, plus a look at the relaxation response, what gets in the way of relaxing, and five simple habits that may help.
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Work & Leadership
October 4, 201910 Mindfulness Exercises for Work and Purpose
Mindfulness exercises for work can make us feel confident & inspired as we uncover various layers of peace, purpose, & patience for the vocation we chose.
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Motivation
September 24, 2019Mindfulness Exercises for Groups
Mindfulness exercises for groups are tools we can use to strengthen our sense of community, wellbeing, concentration, and more individual and collective.
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Parenting & Families
September 17, 20197 Mindfulness Exercises for Kids and Families
The dynamics within family settings are always changing. The source of love that underlies each family unit remains the same. Even so, countless factors impact our relationships and the way this love is expressed. Due to the advent of the internet and the rise of social media […]
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Blog
September 11, 2019Balance: A Mindfulness App Made Just For You
Finding “the right way” to meditate can be challenging. Though these ancient practices have become more or less mainstream in this modern day, practicing mindfulness is a lot easier said than done by using a mindfulness app. At the same time that mindfulness techniques are rising in collective consciousness, so too is the growing number […]
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Gratitude
September 11, 2019The Power of Gratitude
Most of us have learned that it’s good to be grateful, and intuitively, we understand this to be true. When we are grateful for the blessings in our lives, we tend to feel happy and content with the world as it is. Aligned with the present moment in these glimpses of true appreciation, our mental […]
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