Audio Meditations Archive

Taking Refuge in Awareness with Phillip Moffitt

Phillip Moffitt, a teacher at Spirit Rock Meditation Center and the author of Dancing with Life, guides this recording on taking refuge in awareness.

• Sean Fargo

How to Mindfully Notice Our Body and Emotions

Sean Fargo leads a guided mindfulness meditation for noticing our present-moment experience of the physical body and the emotional body.

• Sean Fargo

How to Accept Life As It Unfolds

Sean Fargo leads a guided meditation inviting us to listen to the body, open to our emotions, and accept life as it constantly changes.

• Sean Fargo

How to Befriend Your Body, Your Emotions And Your Spirit

Sean Fargo leads a guided self-compassion meditation for befriending the body, the emotions, and the spirit.

• Sean Fargo

Embodied Awareness of Breathing

Sean Fargo leads a guided mindfulness of breathing practice for noticing the breath as it is felt in the body.

• Sean Fargo

Body Scan Mediation Audio

Scanning the body gently from head to toes, Sean Fargo invites us to listen deeply to the body with caring curiosity. Without judging your experience as good or bad, right or wrong, can you open to what is here in your body with care and tenderness? Can you open to this moment as it is? […]

• Sean Fargo

Caring Awareness for the Head

Sean Fargo leads a guided mindfulness meditation that brings gentle, caring awareness to the sensations within the head.

• Sean Fargo

Cultivating Courage to Be With What Is

Sean Fargo leads a guided meditation inviting us to cultivate courage as we lovingly tend to our experience of this moment.

• Sean Fargo

Sensing Into the Head and Neck

Sean Fargo leads a guided mindfulness meditation for sensing into the head and neck with caring curiosity.

• Sean Fargo

How to Come Home to the Body

Sean Fargo leads a gentle guided meditation for sensing into the body as a way of coming home to it.

• Sean Fargo

I Am Capable of Meeting This Moment

Sean Fargo leads a guided mindfulness meditation for sensing into our capacity to meet experience with curiosity, care, and non-judgment.

• Sean Fargo

Tuning Into Breath and Body

Sean Fargo leads a guided mindfulness meditation for bringing kind awareness to what this breathing body feels like in this moment.

• Sean Fargo

Settling Into This Present Moment

Sean Fargo guides a short mindfulness meditation on settling into this present moment and meeting whatever you notice with care.

• Sean Fargo

Accepting This Present Moment As It Is

Can we accept everything that is present in our experience, be it fear or shame or stillness? Can we open to everything as it is – even if we’re scared? Sean Fargo leads a guided meditation to open to our present moment experience with care, curiosity, and acceptance.

• Sean Fargo

How to Simply Be In The Body

What do you notice when you give your body the fullness of your presence? What is it like to simply be in the body? Sean Fargo leads a guided mindfulness meditation inviting us to tune into the physical body with curious, gentle awareness. It is a practice of being with what is present in our body with kindness.

• Sean Fargo

How to Allow Your Experience to Be What It Is

Sean Fargo leads a gentle guided mindfulness meditation that invites us to allow our experience to be what it is. Whether we are feeling frustration, sadness, or something else, we can practice opening to the experience with allowance and caring curiosity – to whatever degree feels supportive for us and if the invitation itself feels supportive for us.

• Sean Fargo

Elemental Body Awareness

The elements of life are not just around us – they are also within us. Sean Fargo leads a body awareness practices that focuses on sensing into the elements. What can you observe by sensing into the earth, air, water, and fire within the body?

• Sean Fargo

This Moment Is Like This

Can we open to our experience as it is? Can we allow life to unfold as it is? Sean Fargo leads a guided mindfulness meditation inviting us to open to our present moment experience as it is.

• Sean Fargo

Breathing With Curiosity

Each breath is brand new and each breath is an opportunity to get curious. Sean Fargo leads this mindful breathing meditation with an emphasis on bringing curiosity to the way that the breath moves through the body in each moment.

• Sean Fargo

Giving Thanks

What do you value in your life? Sean Fargo leads a guided gratitude meditation, inviting us to note and give thanks for various things in our life that we value – from people to experiences to resources.

• Sean Fargo

Recalling Happiness

For many, happiness is a difficult emotion to fully embrace. Sean Fargo leads a guided meditation on recalling happiness and soaking in that experience of it, paying mindful attention to the thoughts and physical sensations that are present alongside it.

• Sean Fargo

Observing Frustration

Sean Fargo leads a guided meditation that invites us to explore the feeling of frustration. After calling to mind a situation that sparked mild frustration within us, we are guided in exploring that emotion – the thoughts and the physical sensations of it – with care and curiosity.

• Sean Fargo

Finding Refuge in the Body

Can you open your awareness to a sense of ease within your physical body? Sean Fargo leads a guided meditation that invites us to find refuge in the body.

• Sean Fargo

Tending to the Body

Is there a part of your body that is asking for your awareness? Can you tend to that part of the body with care and curiosity? Sean Fargo leads a gentle guided meditation to help increase our capacity to tend safely and compassionately to our physical body.

• Sean Fargo

Welcoming This Moment

Can you welcome this moment with openness and caring curiosity? Sean Fargo leads this guided meditation to help us welcome what is here for us right now.

• Sean Fargo

The Expanding Dimension of Time

Sean Fargo leads a guided meditation to explore the expanding dimension of time. Can we explore each moment as something brand new? Can we take in each moment with a sense of awe and wonder?

• Sean Fargo

Contentment for Simply Being

Sean Fargo leads a guided mindfulness meditation that invites caring curiosity and may help us tune into contentment for simply being.

• Sean Fargo

Opening to Gladness

By opening to gladness, we ease the nervous system and help ourselves to settle into meditation. This guided practice led by Sean Fargo begins with the cultivation of gladness, followed by space and silence to simply be.

• Sean Fargo

Mindfulness of Death

Each and every breath sustains us, and any breath that we take could be our last. Sean Fargo gently leads us into a mindfulness of death practice centered around this awareness.

• Sean Fargo

Mindfulness of Shame

We all experience shame and self-judgment. Rather than avoiding it, can we turn towards it gently and with curiosity and compassion? Sean Fargo leads this guided meditation on shame, which may help us establish a new relationship with this difficult emotion.

• Sean Fargo

Exploring Feelings Tones

Sean Fargo leads a guided mindfulness meditation to bring curiosity to the present moment, observing sensations as pleasant, unpleasant, or neutral. Can we be with whatever the feeling tones of our experience might be?

• Sean Fargo

Mindfulness of Breathing by Sean Fargo

Sean Fargo guides this mindfulness of breathing meditation, a standard practice of resting your attention on the sensations of the breath.

• Sean Fargo

Three Centers: Belly, Heart, and Head

Sean Fargo leads a mindfulness meditation to bring body awareness to three centers in the body: the belly, the heart, and the head. Which one calls for your attention the most?

Sensing Into Safety

Is there a place inside of you – some area of your body – that feels safe to settle into? Sense into this place of refuge with care and curiosity before noticing if this sense of safety expands within the body.

• Sean Fargo

Seven Directions Meditation

There are seven directions we can feel into to increase our felt sense of what is within and around us. Sean Fargo leads a guided meditation that explores all of the seven directions.

• Gil Fronsdal

Questioning: Is That So?

Gil Fronsdal leads a Guided Meditation Dharmette: Is That So? He tells a story about a priest who did not get wrapped up about what people think about him.

• Gil Fronsdal

What’s Not Wrong

Gil Fronsdal leads a Guided Meditation Dharmette: What’s Not Wrong. Some people are oriented to noticing what’s wrong, searching for the problem to fix it.

• Gil Fronsdal

Resolution to Present Details

Gil Fronsdal leads a Guided Meditation Dharmette: Resolution to Present Details. In Mindfulness, to be resolved, to be present attentively for details.

• Gil Fronsdal

Choosing the Long Path of Practice

Gil Fronsdal leads a Guided Meditation Choosing the Long Path of Practice. The idea of a fast way to enlightenment is saddening. Is it motivated by greed?

• Gil Fronsdal

Experiencing Windless Days

Gil Fronsdal leads a Guided Meditation Dharmette: Windless Days. Walking in a windy day it’s almost second nature to be leaning towards the wind.

• Gil Fronsdal

On Knowing Noting and Calm

Gil Fronsdal leads a Guided Meditation Dharmette: Knowing Noting and Calm. Thich Nhat Hanh said if challenging sea conditions if one person remains calm…

• Gil Fronsdal

The Space Between

Gil Fronsdal leads a Guided Meditation The Space Between. In meditation practice sometimes we discover space can be inspiring, physically or in thoughts.

• Gil Fronsdal

Dharmette: Space

Gil Fronsdal leads a Guided Meditation Dharmette: Space. The idea of making space for things to appear, some people are afraid when they are approached.

• Gil Fronsdal

Quick Mindfulness Talk: Relating to It

Gil Fronsdal leads a Guided Meditation Dharmette: Relating to It. There’re only two things over going on, there’s what’s happening & the relationship to it.

• Gil Fronsdal

Mindfulness of Clear Seeing

Gil Fronsdal leads a Guided Meditation Dharmette: Clear Seeing. Sometimes the word “Vipassana” is translated as Clear Seeing. The “passana” part is to see.

• Gil Fronsdal

Nothing at Stake

Gil Fronsdal leads a Guided Meditation Nothing at Stake. When you discover what’s not needed, maybe you can let go of that and become much simpler.

• Gil Fronsdal

Dharmette: Self Conscious

Gil Fronsdal leads a Guided Meditation Dharmette: A short instruction being mindful, Abide Conscious not Self Conscious. Be Conscious, not Self Conscious.

• Gil Fronsdal

Dharmette: Responses vs Reactions

Gil Fronsdal, a teacher at the Insight Meditation Center in Redwood City, California, gives this short talk (a dharmette) on responses and reactions. He suggests the only thing we ever really possess is our responses.

• Gil Fronsdal

Dharmette: Noticing

Gil Fronsdal, a teacher at the Insight Meditation Center in Redwood City, California, gives this short talk (a dharmette) on noticing. He starts with a story about an extraordinarily ordinary person and how practical noticing is.

• Gil Fronsdal

Beautyful

Gil Fronsdal, a teacher at the Insight Meditation Center in Redwood City, California, gives this talk on the beauty of practice. Someone skilled in meditation, he says, is someone skilled with the beauty of meditation: goodness, virtue.

• Gil Fronsdal

How to Know which is Skillful in the Moment

Gil Fronsdal, a teacher at the Insight Meditation Center in Redwood City, California, gives this short talk (a dharmette) on resolve and allowing, and on how to know which is skillful in the moment. He calls resolve a beautiful quality of the heart and mind.

• Gil Fronsdal

Don’t Pick It Up and Don’t Reject It

Gil Fronsdal, a teacher at the Insight Meditation Center in Redwood City, California, gives this short talk (a dharmette) on how to apply Buddhist practice to particular suffering, and on where the practice of acceptance can fall short.

• Gil Fronsdal

Drink Your Joy

Gil Fronsdal, a teacher at the Insight Meditation Center in Redwood City, California, gives this short talk on the positive states that can come along in meditation, such as a sense of peace, well-being, and joy.

• Gil Fronsdal

Be Still and Gaze Upon Everything Kindly

Gil Fronsdal, a teacher at the Insight Meditation Center in Redwood City, California, gives this short talk on the Buddha statue as a teaching in its own right: it represents being still, tranquil in body and mind, eyes gazing kindly.

• Gil Fronsdal

Dharmette: Practicing with Imagination

Gil Fronsdal, a teacher at the Insight Meditation Center in Redwood City, California, gives this short talk (a dharmette) on practicing with imagination. He describes yes as an attitude of being present, being open, being there.

• Gil Fronsdal

Journey of 3 Breaths

Gil Fronsdal, a teacher at the Insight Meditation Center in Redwood City, California, guides three short breathing exercises of three breaths each. He suggests it can be useful to be modest with your meditation, since small steps can be easier.

• Gil Fronsdal

Dharmette: Tenderness

Gil Fronsdal, a teacher at the Insight Meditation Center in Redwood City, California, gives this short talk (a dharmette) on tenderness: a feeling of the preciousness of our lives, the specialness of being alive and present, a tender heart.

• Gil Fronsdal

Dharmette: Doing Nothing

Gil Fronsdal, a teacher at the Insight Meditation Center in Redwood City, California, gives this short talk (a dharmette) on doing nothing. He says a big part of learning mindfulness meditation is learning to do nothing, which is hard for some people.

• Gil Fronsdal

Attention Focused Narrow

Gil Fronsdal, a teacher at the Insight Meditation Center in Redwood City, California, speaks on narrow, focused attention. He cites a saying that in mindfulness practice we should look at reality but not stare at it.

• Gil Fronsdal

Pausing

Gil Fronsdal leads a Guided Meditation Pausing. To practice generosity to the people you’re with and if you’re alone to be generous with yourself.

• Gil Fronsdal

Guided Anapanasati: Impermanence Fading Away and Letting Go

Gil Fronsdal leads an Anapanasati Impermanence Fading Away and Letting Go. Check-in with your body how are you feeling right now. Check-in with your mind.

• Gil Fronsdal

Guided Anapanasati: Relaxing Mental Formations through Presence

Gil Fronsdal leads an Anapanasati Relaxing Mental Formations by Being Present and Letting Go. In a very open way just notice how you are.

• Gil Fronsdal

Guided Anapanasati: Reassurance of the Breath

Gil Fronsdal leads an Anapanasati Reassurance of the Breath. There’s a saying- to breath at ease is closely related to the feeling of reassurance.

• Gil Fronsdal

Guided Anapanasati: Knowing the Breath

Gil Fronsdal leads an Anapanasati Knowing the Breath. Your breathing has been your companion for your whole life. In all circumstances, it’s there with you.

• Gil Fronsdal

Guided Anapanasati: Noticing Absence and Little Cessations

Gil Fronsdal leads an Anapanasati Noticing Absence & Little Cessations. It’s always useful to refamiliarize yourself with yourself as if everything is new.

• Gil Fronsdal

Guided Anapanasati: Peripheral Awareness and Fading Away

Gil Fronsdal leads an Anapanasati Peripheral Awareness and Fading Away. Tuning in to your breathing refamiliarize yourself what it’s like to be breathing.

• Gil Fronsdal

Guided Anapanasati: Cultivating Well Being

Gil Fronsdal leads an Anapanasati Cultivating Well Being. Take a moment to really know & feel. Your body is always in the present moment, the mind is not.

• Gil Fronsdal

Guided Anapanasati: Noticing Ease and Effortlessness

Gil Fronsdal leads an Anapanasati Noticing Ease and Effortlessness. Settle in your body, put it at ease. Put your mind at ease as you exhale.

• Gil Fronsdal

Guided Anapanasati: Relating to the Breath

Gil Fronsdal leads an Anapanasati Relating to the Breath. Take a couple of minutes to have a conversation with yourself, how you are today?

• Gil Fronsdal

Guided Anapanasati: Exploring the Breath

Gil Fronsdal leads an Anapanasati Exploring the Breath. What is your relationship with your breathing? Very broadly, is it a positive, negative or neutral?

• Gil Fronsdal

Guided Anapanasati: Exploring Impermanence and Awareness

Gil Fronsdal leads an Anapanasati Exploring Impermanence and Awareness. If you take a long exhale, something special happens at the end of it- stillness.

• Gil Fronsdal

Guided Anapanasati: Relaxing the Mental Formation

Gil Fronsdal leads an Anapanasati Relaxing the Mental Formation. Allowing the peripheral awareness, become aware of what’s happening in the mind.

• Gil Fronsdal

Guided Anapanasati: Relaxing and Cultivating Joy and Ease

Gil Fronsdal leads an Anapanasati Relaxing & Cultivating Joy & Ease. Taking 3 deep breaths to settle in to connect. Take a few minutes to appreciate yourself.

• Gil Fronsdal

Guided Anapanasati: Breath and Peripheral Awareness

Gil Fronsdal leads an Anapanasati Breath and Peripheral Awareness. Taking an upright alert posture. There’s a connection between posture & alertness.

• Gil Fronsdal

Guided Anapanasati: 4 Forms of Mindfulness of Breathing

Gil Fronsdal leads an Anapanasati 4 Forms of Mindfulness of Breathing. There are different kinds of awareness and here are 4 different approaches.

• Gil Fronsdal

Awareness Guided Meditation by Gil Fronsdal

Gil Fronsdal leads a Guided Meditation. To be attentive in what goes on inside of you. To be a witness to the breath, the feelings, emotions, thoughts.

• Gil Fronsdal

Guided Meditation on the Breath

Gil Fronsdal leads a Guided Meditation on the Breath. There are 2 general ways of being with the breath in mindfulness meditation. To choose a home base.

• Gil Fronsdal

Guided Forgiveness

Gil Fronsdal leads a Guided Forgiveness meditation. In preparation for a Loving-kindness practice is a practice of forgiveness. Forgiving is difficult.

• Gil Fronsdal

Guided Metta

Guided Metta meditation led by Gil Fronsdal. Metta is Loving-Kindness, is one of the cornerstones of Buddhist Practice and a companion of Mindfulness.

• Gil Fronsdal

Guided Body Scan

Gil Fronsdal instructs the alert posture before starting the guided body scan meditation. Taking long slow in-breaths to connect with the body and relaxing.

• Gil Fronsdal

Guided Meditation on Breath

Gil Fronsdal leads a guided meditation on the breath as a fundamental practice for mindfulness and to familiarize the self to breathing, then to the body.

Gratitude – Meditation

In this meditation say “Thank you” to all the people, to all that is around you and part of you. Find and discover that in gratitude, you care about so much more.

Experience Gratitude

Has gratitude been unrecognized or forgotten? Your experience with gratitude can help to recognize where it has been present and unrecognized.

Hardwiring Happiness: Meditation

As we struggle to find happiness, we discover the importance of peace, love, and contentment. Let us hardwire our happiness through this meditation.

• Rick Hanson

Hardwiring Happiness

Rick Hanson guides a practice for taking in good experiences of peace, contentment, and love, drawn from his Hardwiring Happiness teaching. His words follow below.

How To Feel Safe, Content & Connected

We have 3 overarching needs. Needs that help us be safe by avoiding harms, help us be content by rewards and help us be connected by attaching to others.

Breathing Space

A short Breathing Space meditation, a practice for resting in stillness and letting the mind wander. Free audio download.

• Vidyamala Burch

Tension Release, by Vidyamala Burch

Vidyamala Burch of Breathworks guides this short tension release meditation, a practice for noticing and easing the tension we carry in the body.

The 3 Minute Breathing Space Meditation

A three-minute Breathing Space meditation: a short practice for returning to the breath when you need some space.

Three Minute Mindfulness of Sounds Meditation

A three-minute mindfulness of sounds meditation: a short practice for listening to the sounds around you, anywhere and at any time.

Gentle Mindful Yoga

Gentle Mindful Yoga is a guided practice that begins with centering, moves through postures and movements, and closes with a relaxation and a meditation.

Five Minute Meditation – With Just Bells

A five-minute meditation with bells only and no spoken guidance, for a short, quiet sit.

Ten Minute Meditation – With Just Bells

Available for download, audible media of 10-minute meditation with just bells. Good for a worry-free 10-minute meditation.

Twenty Minute Meditation – With Just Bells

A free 20-minute silent meditation audio with no guide: a bell sounds at the start and again at the end.

Twenty Minute Meditation – Just Bells With Intervals

A free 20-minute silent meditation audio with no guide: bells at the start and end, and an interval bell every 5 minutes.

Twenty Five Minute Meditation – Just Bells 5 Minute Intervals

A free 25-minute silent meditation audio with no guide: bells at the start and end, and an interval bell every 5 minutes.

30 Minute Silent Meditation With Bells

Are you ready to settle in for a thirty-minute silent meditation? This timed 30-minute silent meditation begins and ends with a gentle, relaxing bell.

Forty Five Minute Meditation – Just Bells 15 Minute Intervals

A free 45-minute silent meditation audio with no guide: bells at the start and end, and an interval bell every 15 minutes.

Forty Five Minute Meditation – Just Bells With 5 Minute Intervals

A free 45-minute silent meditation audio with no guide: bells at the start and end, and an interval bell every 5 minutes.

Mind Like Fungi

Ajahn Amaro gives the talk “A Mind Like Fungi” from a Buddhist perspective, on the mind and body, the within and the without.