Five Minute Meditation
Audio Meditations

Mindfulness Meditations on Spotify to Refresh and Reset

Does meditation ever feel inaccessible due to time? Ever feel indecisive around too many options? Whether you’re a beginner or more advanced meditator, it can be difficult to find time to meditate when family, work, home, and other life demands are plenty. That's why I included guided mindfulness meditations on Spotify for you.

You might wonder:

If I only have ten minutes to spare, is that enough to make a difference in my overall sense of well-being?

There are numerous different platforms for finding guided meditations, which can lead to indecision, confusion, or overwhelm. And, if a particular platform isn’t the right fit for us it can become a barrier to practicing.

The good things about guided meditations: 

1) they don’t need to take too much time 

2) you can choose the right one for your mood, skill level and intention.

One of the most popular places for streaming mindfulness meditations is on Spotify, which is why I consider it to be a great digital service for sharing my free guided meditations. It’s easy and convenient to use – plus, a lot of people are already familiar with the platform.

I’ve shared over 25 guided meditations on Spotify and invite you to check them out if this digital music service will help to make meditation more accessible for you. The meditations offered here range between 5 and 15 minutes in length, most of them falling around the 8-minute mark.

If you’re looking for a place to get started, consider any of these 5 simple guided meditations that will help you to feel refreshed, reconnected, and reinvigorated in a short amount of time.



This soothing and restorative meditation invites you to reconnect with the power of kindness as you develop a new relationship to life’s difficulties. It’s a gentle reminder of our common humanity, guiding us to deepen our sense of self compassion in this present moment.


Just Like Me

Another practice rooted in compassion, this meditation helps us to realize our connection and likeness to all others. Beneath our feelings of difference and distrust is a fundamental interconnectedness. This meditation guides us to reconnect with that deeper understanding.


Whole Body Breathing

To deepen your connection to yourself as a whole and to this present moment, this practice will guide you through whole body breathing in just under 6 minutes. It is a simple but powerful practice that helps us to become more fully attuned to our physical body and to our innate wholeness. 


Relieving Stress

If stress is a predominant part of your experience today, this meditation will help you to cultivate a greater sense of ease and openness. It is a wonderful practice for witnessing whatever is happening in the mind as you gently tune into the spaciousness that is present within you, unconditional of whatever thoughts or feelings might be flowing.


Simply Stopping

Another short meditation around the 5-minute mark, this simple meditation invites us to be still and present in this moment. By simply stopping, we become more attuned to our environment right now and to the aliveness of our being. Both body and mind are given the chance to simply ‘be’.

Let yourself be guided intuitively to whatever meditation feels like the best fit for you today. There are plenty of other guided mindfulness meditations here on Spotify to explore, such as Focused Attention, Gratitude, and Leading with Purpose, so take your time to browse the tracks available.

I hope that these meditations bring you a deeper sense of peace, ease, and vitality. Whatever today brings, may you move through it with mindfulness.

mindfulness meditations on spotify
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Taming The Inner Critic [Audio]
Audio Meditations, Depression

Taming The Inner Critic [Audio]

Listen and meditate to this audio and learn how to tame your inner critic, especially if you feel like you are your own's worse judge.

Dealing With Your Inner Critic, by Mark Coleman

[ai_playlist id=”194055″]

About Mark Coleman:

Mark Coleman​Mark Coleman has been studying  meditation practices since 1981, primarily within the Insight meditation (Buddhist) tradition. He has been teaching meditation retreats since 1997.

His teaching is influenced by studies with many great teachers in the Buddhist tradition as well as from Advaita and Tibetan teachers in Asia and the West, and through his teacher training with Jack Kornfield.

Mark primarily teaches at Spirit Rock Meditation Center in California, and teaches nationally, in Europe and India.

The following talk was given at the Insight Meditation Center in Redwood City, California. Please visit our website at

Good evening, everybody. I just want to say a couple of things before we start sitting.

The theme for the evening talk is working with the inner critic. Freeing your suffering from inner critic. Anybody have an inner critic? You might know somebody who.

So, as you’re sitting, I want you to pay attention to the quality of your thoughts, the turn of your thoughts, and to pay attention to whether the critic, the judge, or whatever name you have for the tyrannical voice inside to see if that arises in your meditation- judging, critiquing, evaluating your meditation, your mindfulness whether your mind wonders and gets distracted or not, just to notice the tone and the quality of how you talk to yourself if you do in the sitting, okay?

So, at ease.

Looking forward, but just to pay attention to the quality of how the evaluating, judging, critiquing mind arises, and maybe what effect that has on your experience if it arises at all. Otherwise, continue to practice in the ways that you’ve already known or have been instructed to.

Thank you for coming.

So, welcome everybody. It’s nice to be here, to be in many years- I think about five (5) years. It’s much more polished out there, and lots of different faces than I remember from last time, and some familiar faces. So, what I wanted to talk about tonight was the presence of the inner critique, or the judge, or whatever words we give it for the voice inside that tends to make our life miserable by thinking that we’re not enough, we’re not perfect enough, we’re not doing it right, deficient in some ways.

And, I just let a day long at Spirit Rock on Saturday and the place was packed, and as I realize, “Oh, this is a popular theme,” because it is, sadly, a popular theme, because it plagues most people I know, it plagues most students I know. And I notice when I meet somebody who’s not plagued with the inner critic, it’s quite striking. When someone’s quite free of negative self-evaluation and putting themselves down for not being enough in some way. Isn’t that familiar? That critic.

There’s a bunch of names, different authors have different names with them- The Perfectionist, The Task Master, The Inner Controller, The Guild Tripper, The Destroyer, The Under Miner, The Molder, The Kill Joy, The Self Doubter, The Inner Tyrant- anybody else? Do you have any names for yours? Little pets that you carry around. No, they carry you around, or push you around, or drive you around, right?

So, I’d like to speak about this theme, because I see, in working with students and myself, how crippling it can be and how undermining of our meditation practice, our self-worth, our value, and just our basic well-being that these patterns and habits of the mind that are oriented towards seeing our faults and our deficiencies in a way that a cripple experience a sense of shame, or what Tara Brach calls the “trance of unworthiness.”

So, in terms of the context of where this fits into the Buddhist teaching, as you may know, in days of old, the teachers often taught more in parable stories, myths, and metaphor, and the Buddha was no exception. And, as the teachings are written down, one of the ways that you can understand this presence of the inner critique is the presence of Mara. Mara is a mythological being in Asia, known as the Lord of Death or ignorance, or the force of darkness that’s both considered an externalized being, but also part of our inner psychic structure, and so, at times, in the text of Buddha’s scene to be in dialogue with this figure called Mara who’s a big kill joy, and is always on the Buddha’s case. So, the most significant time when he appears to the Buddha was in the line of his enlightenment where he is considered- because he’s the symbol of darkness and ignorance, he’s not very happy about the Buddha about the Tenfold Enlightenment. And so, here comes the Buddha, and tries to assail him with fear, and doubt, and lust, and anything to distract him. And then his last- his last kind of pitch to get the Buddha to stray, he says, “Who do you think you are? Who do you think you are to sit on this throne of enlightenment who are all the great Buddha’s have sat from the time of memorial? Who do you think you are Mr. Siddhārtha Gautama to take this sit?” Does that sound familiar? “Who do you think you are to take your meditations? Who do you think you are to be free? Who do you think blah, blah blah?” And the Buddha, not buying into this taunt, he simply puts his hand to the earth in a beautiful Mudra, which many Buddha’s have depicted, it’s called the Burma’s Passion Mudra. And the Buddhism simply says, “The earth is my witness. The earth is my witness for my right to be here, for my right to take this throne of awakening.” And that story is, the Buddha is basically saying that we all have this right, we all have this inherent worthiness to be here, to take our own sit wherever we are to take our own sit on this path of awakening. And so, as the story goes, and Mara realizes he’s defeated and slithers away disconsolately.

What is interesting is, after the Buddha has attained enlightenment, Mara proceeds to harass the Buddha throughout his life, including on his death bed. So, this force of self-doubt, or disparagement, or however you understand it, continues to visit the Buddha periodically. Mostly, he is encouraging the Buddha to give up the enlightened life, just to kind of take it easy and have a quiet life, and kind of like, the voice that comes through us in the morning, “You don’t need to meditate. You know, you’ve had a hard day. You had a hard week. Be nice to yourself. Just kind of chill out, and have a coffee. You know, you can meditation tomorrow.”

And every time that Mara arise at some point in the dialogue, the Buddha says, “Oh, Mara, I see you. I see you. And unseeing with mindfulness, with mindfulness unseeing on that clarity, Mara fades away.” So, nothing can stand up to the light of awareness, which is the same and true in our own line. When we see the tricks and the habits of our own mind, the disparaging or putting us down in some way without validity, when we see it with presence, with awareness, they’re gone. This isn’t really true. This isn’t helpful. This isn’t useful. This isn’t supportive, and we can dis-identify from that particular thought stream.

But for many of us, this is a very pervasive presence. It was sent for me when I first started practice, and as it was true in the Buddha’s life. It continues to arise in my own life periodically. Sometimes in varied difficult times and with great arguments, other times, pretty mellow. But it’s also in the culture. We live in the culture that’s oriented towards highlighting our deficiencies and inadequacies.

I came across this magazine when I was in the waiting room the other day. It was from some slimming magazine that I only read in waiting rooms, because I don’t clearly need to do slimming. And it says, “Get moving tricks to squash your inner slacker for good, you slackers.” Just what we need, right?

So, did anybody knows any meditation? I asked at the beginning of the meditation to pay attention to the critic, judge. Anybody notice and maybe did some negative self-talk, yes? An honest person over there, or a mindful person over there.

So, depending on how much time I have, we’ll go into sort of the history of the origin of the critic and psychological perspective.

What’s interesting in talking to a Buddhist audience or a meditating audience about this theme is that our critic that develops and alliages, usually fully formed by the age of 8, sometimes known as the ‘super ego’, that originally develops as a mechanism as an intro-psychic mechanism that helps ego to orient in a family structure in our cultural system to basically act in a way that ensures our survival. So, it’s a very early, somewhat primitive survival mechanism that inherits the norms and the values of the system around us that we have to fit into to receive love, and attention, and affection, and approval, and all that. So, it basically is a system of right and wrong that tells us how to keep on the straighten arrow as a young being so we ensure the good will of those around us. Very important. And then, there was those norms, those values, those ideas get in case in trying to entrench over the years and then we carry them into our adult life when they’re no longer less necessary.

And then, it enters in other realms in our lives including our meditation. So, many of you will probably have a meditation in a critic, Buddhist in a critic, where the critic will be telling you while you’re not mindful enough, you’re not compassionate enough, you’ve been of a slacker on a Sunday morning, and all of the different ways that will pick up different things that you get into and then use them in Buddhism being very idealistic, and then with many different practices and ideals to aspire, to and of course, we fail frequently in or pursuit of that, and then it’s more further. So, we have to be very careful. I see this time and time again. I’ll give a teaching about some aspect of the practice, and then people will use it to be themselves, “Oh, God, no, I’m not really very kind, or generous, or I don’t have much gratitude, or I don’t have much gratitude, or I don’t have, you know, whatever it is.” So, we want to be careful about how we pick up these teachings and not to give fuel to this part of the mind, and of course, we will. So, it’s a question of how we work with them. This is a cartoon that I like to read from Rhymes with Orange. It’s a wonderful cartoon strip, and it’s called “The Checklist of Feeling Pathetic.”

  1. Choose someone and compare yourself unfavorably to them.
  2. Examine your face in the mirror and note all the flaws.
  3. Relive awful and embarrassing moments that occurred years ago.
  4. Make a list of all the people you regularly disappoint including those who share your last name.
  5. Disregard all compliments especially from people who supposedly love you.
  6. Resign yourself to believing that for now on, this is how you will always feel.

So, funny and painful at the same time, right? Comparing yourself to people unfavorably, relieving embarrassing awful moments that happen years ago. It’s amazing what we do with our minds. You know, there’s the, some of the research about the one we day dream and get lost in thinking and spacing out in the day that somewhat happens between 45 and 60 to 70 percent and these various studies that I’ve read. And that result of that thinking, daydreaming, and spacing out is we feel worse afterwards mostly because the places we go to are not very happy. We go to worry, and fears, and catastrophes, and disasters, and deficiencies.

So, when I turn into my own critic and I listen to other people, I feel like it seems like several things. One is it’s not okay to be human and to have ordinary human foibles. It’s not okay to be who you are. It’s not enough to be who you are and where you are, and it’s not always a reminder that you’re not doing it well enough, right enough, or good enough, but you inherently, and not good enough as you are, and if you notice, but the critic always have a good 20-20 hindsight. So, it’s always telling you how you could have done it better, differently, quicker, efficiently, but of course, you couldn’t, because you acted based on the information you had at the time, you will always do the best at the moment. And sometimes, our information, our judgment is limited. So, it has a very unforgiving tone, unforgiving flavor.

So, I notice that I’m a big outdoor, backpacker, and nature, and I notice that in the places where it’s really unnecessary and extraneous. So, I’m backpacking and hiking along the trail, and it’s a beautiful day, and I notice my critic will be going. Like, why did we take the other trail? I know that would have been a much better view, it would have been less deep and how can we forgot your favorite hiking boots? And what about that camp site? That camp site was better. No, no, no, no, no, no, no. And it’s clearly redundant. And it’s painful though.

And it’s also, there’s an aspect to it that’s a loose lose. So, like for example, I was giving earlier, you’re lying in bed, it’s early, you’re tired, and the thought comes, “Oh, you know, just take it easy today. You know, you’re not so feeling so way, and you know, you’re going to go in a retreat next week, so it’s okay, we’ll give you credit, you know.” And so you lie in and sleep in. And then you get up later, and then the long goes off and the thought goes, “Oh, you’re such a slacker. You’re such a loser. You’re never going to make it. You’re never going to get your practice together.” Hard to win with the critique.

So, the reason I’m talking about this is because, like with anything, we want to bring everything into the light of mindfulness, everything into the light of mindfulness, everything into the light of awareness. The more something is seen with mindful presence, the less we’re identified with it, the more possibility to have space around it, and to have choice or to have some more creative responsive attitude towards it.

I’ll read something from Viktor Frankl whose such profound writings from his time and concentration camp.

“We who lived in concentration camps can remember the men who walked through the huts comforting others, giving away their last piece of bread. They may have been few in number, but they offer sufficient proof that everything can be taken from a man but one thing: the last of the human freedoms — to choose one’s attitude in any given set of circumstances, to choose one’s own way.”

So, with mindfulness, with presence, we have more possibility of choosing our attitude, in this case, to the critic. When we can look at our critic with some presence, we can choose whether we buy into it, whether we believe it, whether we follow its dictate. If there’s no awareness, then what happens is we just go along believing it, buying into it, and feeling somewhat oppressed by it, defeated by it.

So, think about the places that the critic manifest for you and your life—your work, your relationships. Anybody do relationships perfectly? How about parenting? How about the parents in the room? I mean, this is a setup for the critic, because nobody can be a perfect parent. It’s impossible.

I was once working at an IT Mindfulness Consulting, different companies, and I was working with some folks in a hedge fund near where I live, and I went into the company one day to do what would the couple of clients there, and there was a particularly juvelant atmosphere. The hedge fund was still looked up in and it’s great. And, the trade would made a trade where the company would make 50 million dollars that day, and that was a pretty good trade for days work. I expected them to be pretty pleased with themselves, and they would look very stressed, and I said, “What’s going on? You’ve made a million dollar for the company today?” And he said, “Yeah, it was a good result, but you know, I knew I should have sold later. I should have hold on a few more hours, and I would have win a few more millions. You know, it’s a great example– it’s never enough. No pleasing.

So, I mentioned that this arises from a sense of survival mechanism, the way we fit into the culture of the family system, and we can notice its manifestation in different ways. So, sometimes, it comes through as a thought, as mental constructs—you’re hopeless, you’re banned, you’re wrong, and not enough, you’re insufficient, look at why the other people are doing it better, blah, blah, blah, blah. Sometimes, we just feel it emotionally. Sometimes, it’s pre-thought, or the thought has a reason, but we don’t catch the thought, and we feel it energetically. So, you know when you’re feeling under the influence of the critic, because I physically feel a little collapsed, a little deflated, the mind is foggy, emotion that you feel defeated or deflated, or despair, or hopeless. Energetically, you feel kind of heavy and saggy, like the winds being taken out of you.

So, for me, sometimes when I’m feeling a fogginess, or I’m sitting at my desk and I’ve done something I’m not happy with and I’m feeling some deflation, but there’s no thought content, I’ll actually try to bring it up. I’ll ask what is this feeling, what is this sense of energy that’s the deflation is for, what’s the thought, what’s the view, what’s the belief that’s if this feeling and energetic emotion taken, what would it say? “Oh, I messed up. Oh, I really blew that conversation. I really was unskillful here and there.”

So, I can see what the view is, because we need to identify the belief system of the thought, so it can have something to work with. It’s hard to work with just the deflation and the energy.

So from the perspective of mindfulness, the good news about working with this part of the mind is what I see with both the meditation retreats and classes with my clients is that when people start peeing more conscious attention at this part of the psyche, then can make a lot of shift in terms of their own mental well-being. My experience is that inner critic is the most prolific causer of misery that I know. You know, aside from physical health or sickness. And in terms of our mental suffering and depression and all the states and arrestment, I see it crippling and undermining people’s well-being and happiness. It’s the voice that comes when you’re not doing anything at all, you’re in meditation and you’re sitting at ease, and it just undermines that sense of being relaxed, or what about this? Well, look at your—how about cleaning up your closet? What about these bills that you haven’t paid? Look at your body. You’re so overweight, you’re so—you’re such a slog. It’s an under miner of ease, and keeps our certain restless going.

So, what do we do with this voice? What we only do is that we try to rationalize. We try to defend ourselves against it. “Oh, no, no, no. I’m not really a slog. I mean, I went to the gym last week, and you know, I do walk to work and uh—“

The problem with any kind of what I call “engaging the critic” is we give the critic authority. So, as soon as you’re in rationalization, you’ve lost. You can’t actually—it’s like I make someone, with something about God. You can’t win or lose that argument. It’s the same with the critic. You can’t win an argument with the critic. The critic will always find another response to whatever you say. So, and, to start argument with the critic means you’re giving validity and authority to a part of your mind that you really don’t want to be giving attention to it at all. Because, really, the critic is just a bunch of thoughts. It’s just like everything else in the mind. It’s just a bunch of thoughts. Incredibly powerful if we give them that authority. And if we see them in the light, it’s just a bunch of thoughts. They’re repetitive. They happen to be repetitive over several decades. They’re just a bunch of thoughts.

And I was working with these students on retreats, Spirit Rock is not like living in the world of the out-of-critic, you know, where it feels where there is a lot of critics, critics, I mean in the arts, in the creativity, all work will be critiqued. And he was working down the hill, and his judge was on his case about not walking properly and not doing the mindful walking properly, and you know, as if you could walk incorrectly. And there was a sufficient space in mindfulness to see that the tyrant, the mind, you just go and on, you just realize, “Oh, it’s just a bunch of thoughts. It’s just a yakidee-yakidee-yak.” It doesn’t really have- it could be saying, “The sky is blue,” but it just happens to be saying negative things about me, but I don’t have to pay attention to.

So, pay attention to how you relate to your critic. Are you afraid of it? Often, we act in our lives out of fear of getting disapproval from our critic. We are afraid just like we are afraid of fear, we’re afraid of the critics’ bombardment, so we keep our lives in ourselves small and safe so we don’t encourage threat. Do you notice when you do that? Notice when you limit your actions or your courage because of fear of messing up, particularly when it comes to decision making. How many of you are paralyzed, or get anxious about decisions, because you don’t want to make the wrong decision, because if you do, you’re going to give yourself hell. You know? Mostly. Mostly, we are our greatest enemy in retrospect.

So, I want to be sure to say that when I’m talking about the judge and the critic, I’m not talking about critic itself or judgment itself, or evaluation as a place just like there’s a place for thinking, there’s a place for critiquing, for evaluating, for judging, for discernment. So next thing, we throw all those things out. But to make distinction between, you know, we can, at the end of this meditation, you can look back over the last 45 minutes and you can critic your practice. Well, how is my practice today? Was it concentrated? Was it relaxed? What it mindfulness bound with energy and concentration? Where the fact that there’s concentration present? You know, many different ways to- in fact, if I’m distracted a lot or not. That’s a simple critic, versus when I want to waste a time, I mean, look at you, I mean, you’re just all over the place. I mean, you just wandered here and there, and you want to think about dinner, and what’s the point? You might as well give up now. That’s the judgment that has a negative emotional tone that makes you feel, technical term, like crap, basically. So, two very different things—so, as I wanted to make this point that we’re not saying that there’s not a place for discernment, and evaluation, and critic, but to see the distinction between that and judgement, which makes one feel bad, unworthy, shame, useless, less than deflated.

Another thing that’s interesting to notice is we allow the critic to remind us of our faults and mistakes, and deficiencies. So, say, we do something and we mess up, you know, we let somebody down, we’re up there when somebody needs our help, we forget our dear one’s birthday, and many, many ways we can mess up in communication.

And then the critic, if it’s in its high host, will remind us of our mistake about fifty times a day. So, the person I’d like to compare is, imagine your best friend was walking behind you and was imitating your critic and giving you feedback every few minutes about you and your dress, and your weight, and your performance, and your style, and your communication, right? Particularly if you messed up about something and your critic was reminding- and your friend was reminding you about your weakness, “You know, you really screwed up. You know, you’re really a messed up. You just give it up now.” You would turn around and say, “Thank you. I heard you the first time. I got the message. I messed up. I’m looking at that. I don’t have an intention of doing it again. Thank you. Go have a nice cup of tea somewhere else.” But with the critic, we don’t. We just let it go on, and on, and on, as if we’re being beaten down, beaten down. I wonder if it’ll depress us sometimes, because we beat ourselves down.

Sometimes, we’re loyal to the critic, because we think we need it, want to get out of bed, to do our practice, to get anything done, and because we think it’s the voice of conscience and authority, the critic takes the high ground of that which knows right or wrong, good and bad, but actually, through our own presence and awareness, and conscience, we have a much deeper access to what’s right and wrong. We always look at that critic for that authority.

So, some ways to work at the critic, and I’m condensing a whole day of workshop here to a talk—one thing that’s useful to do is to see if you can identify whose voice it is. Sometimes, our critic has a very distinct voice. “Oh, this sounds very like my dad, my mom, or Rebecca, or the Pope, or whoever, some character in my past, my brother, my primary school teacher.” Sometimes it doesn’t. Sometimes, it reminds us of how our parents talk to themselves. The very similar pattern.

So, mindfulness is our greatest ally. One thing we can do is that every time we notice we’re judging, we just make a note, “Oh, we’re judging. We’re judging.” Whether it’s going inward, outward, both, what we do inside, we do outside, what we do outside, we do inside. So, every time we knows we’re judging, whether it’s somebody’s shoes, the way they walk, partition on TV, ourselves, for our meditation or not getting together, whatever it is. Oh, judging, judging, so we want to create space and some distance between ourselves and the judgment.

Try counting your judgments in a day. So tomorrow, your homework, if you’re interested in this, count how many times you judge, and you’ll be surprised it’s a lot. 793, 794,… and you go, this is really silly, it’s really boring to. There’s much more productive I can do with my mind than just judge everybody. So, naming the judgments, counting the judgments, writing them down is very effective. We have much more discerning critical, discernment to the written word than to the words in our head. So, write them down. And then ask yourselves, is this true? Is this really true that I’m a loser? That I’m not going to get my stuff together, that I’m going nowhere. Write them down. Even better actually if you share it with somebody. I know it’s like— But it actually helps to do this with a partner. I do this one, I do this workshops. It helps neutralize it, and it helps normalize it. We see, oh, we all have the same stuff, we may have different words, but basically the same, not good enough, it’s like, “Oh, really?” And if you share this with your friends, or your loved ones, I can guarantee you that they won’t have that same point of view. And even if there’s some concurrence, they won’t be rejecting you for it. They might love you for, will have compassion for you for it, but not judging you for it.

Meta practice is a wonderful support to work against the critic. Meta practice, as the Buddha talks about, is a replacing practice for negative mental states for places, hatred and fear, with loving kindness. So, instead of saying, you wake up in the morning, “Wow, what are you going to mess up today?” “May I be happy?” “Oh, you’re such a loser.” “May you be peaceful.” “Well, you’re not getting there. You’re so disorganized.” “Thank you. May you be happy.” So, you just plan, you just replace it with this statement. So if you got 797 judgments a day, then you have 797 resistance.

What’s tempting around for me was when I began to feel the impact of the judgments in my heart and I began to, instead of being an ally with the judge, I become an ally with myself and began to feel what it’s like to talk to yourself like that, and it’s actually really painful. Just as if someone else was throwing that stuff for you. It really hurts, to put yourself down, day after day, after day. And if you feel that, if you really feel it in your heart, at some point, the heart will say, “I don’t want to do this anymore. I don’t want to believe this stuff anymore. This is really unhelpful and painful.”

One thing you can play with is sensing into the opposite. So whatever the judge says, are you such a loser? See what it’s like to feel the opposite. I’m really successful. Now you’re not going to get your life together. I have everything I need and I’m perfectly fine just as I am. Whatever the opposite would be. There will be useful practice another time.

You can ask, “Is that true?” Here, I find the most useful on my judge English wig, “Bad meditator, bad.” And I exaggerate, “Yes, I’m the worst meditator in the world.” Or you do a Tai Chi move and you say “Thank you. Thank you. I’m really terrible? Really? Thank you. That’s really helpful. Anything else?” Oh, I started to say, “Great. Thank you.” Because that part of mine is looking for opposition when you use, “Oh, really?” “Yeah, you’re right. Yeah, I’m not very organized. You’re right. Thank you for pulling it out.” Great. So, you can see it’s a movement.

Here, my help is to identify, just as mindfulness does. Sometimes, you can speak the truth about how it feels, “Aww, that really hurts to call myself a loser. Wow, that’s painful.” Sometimes, you can be fierce like you’re with someone, beating upon your friends or child, you say, no, stop, enough. This is really unkind. I’m not, I’m not going to listen to this. There’s a place for that in meditation, too, in our lives.

So, I have to stop here unfortunately. I just feel like I have to get going. You know, I’ll just leave with something, a poem. How about Mr. Walcott, it’s a good poem of self-kindness. So I have to come back and do Part 2 of this talk. So, this is Derek Walcott- Love After Love. A poem I’m sure you knew so well.

The time will come

when, with elation

you will greet yourself arriving

at your own door, in your own mirror

and each will smile at the other’s welcome,

and say, sit here. Eat.

You will love again the stranger who was yourself.

Give wine. Give bread. Give back your heart

to itself, to the stranger who has loved you

all your life, whom you ignored

for another, who knows you by heart.

Take down the love letters from the bookshelf,

the photographs, the desperate notes,

peel your own image from the mirror.

Sit. Feast on your life.

So, that’s all the time I have for. I’ve—but most of you, I want to say how nice it was to be here, and see you all, and may you be free of your inner critic.

Thank you.

If you liked this recording and would like to make a direct financial contribution to this teacher, please contact them here.

Material on this site is licensed under a Creative Commons Attribution-Noncommercial-No Derivative Works 3.0 License

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All 7 Chakras Healing Chants Chakra Seed Mantras Meditation Music
Anxiety, Audio Meditations, Videos

ALL 7 CHAKRAS HEALING CHANTS | Chakra Seed Mantras Meditation Music

Although 7 chakras have a bad reputation in the western world (understandably, considering the way they are often taught), there seems to be a general misunderstanding in the way we approach them. More than a mystical system superimposed on our body, the chakra system was originally an ancient way of mapping emotions within the human body – that is, of noting down where they seemed more prominent.

To give some perspective: we all know that when we are anxious or tense, we tend to get stomach cramps or a tightness in our chest; when we can't solve an intellectual problem, we tend to get a headache; when we are afraid, we tend to feel dread in the pit of our stomach; and when we are sad, we tend to get a knot in our throat. Likewise, people mapped physical responses to various aspects of the human experience in the chakras system. By working with a specific chakra, we are able to evoke those specific sensations so that they can be experienced (“unblocked”) and let go. 

One way of doing this is using mantras, feeling them in the relevant part of our body. In this way, we disengage our rational mind that’s always trying to control our experience and give our body the freedom to experience those emotions freely.

The 7 chakras chants and mantras below are a wonderful tool for doing this. 

They are:

  • Root Chakra Seed Mantra – LAM Chanting Meditation
  • Sacral Chakra Seed Mantra – VAM Chanting Meditation
  • Solar Plexus Chakra Seed Mantra – RAMM Chanting Meditation
  • Heart Chakra Seed Mantra – YAM Chanting Meditation
  • Throat Chakra Seed Mantra – HAM Chanting Meditation
  • Third Eye Chakra Seed Mantra – OM Chanting Meditation
  • Crown Chakra Seed Mantra – AH Chanting Meditation

When used with focus on the specific chakra they refer to, these mantras and vibrations help evoke the emotions that come with that specific chakra, so that we can experience them freely and letting them go.

Give these chakra chants a try. You might be surprised about the results.

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528Hz + 396Hz Angelic Healing Music
Audio Meditations, Sleep, Videos

Angelic Healing Music | 528Hz + 396Hz

Connect with the divine in your sleep through our Angelic Healing Music played at 528Hz or the love frequency and miracle tone, to calm your mind.

The track in this video features 528Hz frequency with occasional hits of 396Hz solfeggio frequency.
Get MP3 of this Track :

This long format Angelic Healing Music track has been specially designed to be used as a sound healing track during sleep. 528Hz Solfeggio tone creates music to calm an overactive mind and send us towards connecting with the divine. It is also known as love frequency and miracle tone

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Audio Meditations, Sleep, Videos


Do your yoga workout or just relax with the unique sounds of our Tibetan flute music and Om chanting audio. This hypnotic music will calm all your senses.


Hypnotic Tibetan Flute Music along with OM Mantra Chanting.

Copyright ⓒ 2017 Meditative Mind. All Right Reserved.

This recording of the Tibetan flute music can help to carry us into a deep state of peace and tranquility, supporting our descent into a sleeping state. Behind the flute music, the OM mantra is chanted. This primordial sound can help to cleanse and balance the energetic body, bringing us into alignment within ourselves and with everything around us. This is one of our favorite mindfulness exercises for sleep.

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OM Chanting 108 Times (Million Times Powerful)
Audio Meditations, Focus, Videos

OM Chanting – 108 Times (Million Times Powerful)

The number 108 has a special significance in Hinduism and yoga. Repeat these OM chanting 108 times to open your Crown Chakra.

Repeat OM Chanting 108 times can be Magical for Body and Soul. 108 has long been considered a sacred number in Hinduism and Yoga. Read More about the Significance of #108 below.

Significance of Number 108
Malas, or garlands of prayer beads, come as a string of 108 beads (plus one for the “guru bead,” around which the other 108 beads turn like the planets around the sun)

Renowned mathematicians of Vedic culture viewed 108 as a number of the wholeness of existence. This number also connects the Sun, Moon, and Earth: The average distance of the Sun and the Moon to Earth is 108 times their respective diameters. Such phenomena have given rise to many examples of ritual significance.

The chakras are the intersections of energy lines, and there are said to be a total of 108 energy lines converging to form the heart chakra. One of them, sushumna leads to the crown chakra and is said to be the path to Self-realization.

So anything if repeated 108 times, has a transformational effect. That’s the law of nature. Its like magic.

OM Chanting and its vibrations when repeated for 108, becomes significantly more powerful and can help open the Crown Chakra and thus your path to Self-Realization.

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All 7 Chakras Healing Meditation Music
Audio Meditations, Depression

All 7 Chakras Healing Meditation Music

All 7 Chakras Healing Meditation Music based on Indian Classical Raaga, this 50-minute track offers a unique sound for each Chakra. Relax. Meditate. Heal.

This Track Features Music based on Indian Classical Raaga for Each Chakra, with the Root Note Frequency at the Resonating Frequency of Each Chakra. Starting with Root Chakra – The Muladhara – The Foundation of All Chakras and moving all the way up to Crown Chakra – The Sahasrara. This Chakras Healing Meditation Music is roughly around 7 Mins Long.

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OM Chanting 432Hz
Audio Meditations, Contentment

OM Chanting @ 432 Hz

Learn how to do proper meditation with OM chanting 432 Hz music in the background. Acknowledge and feel your connection with others in this Universe.

OM is the mantra or vibrations that is chanted in the beginning and end of any Meditation or Yoga Practice.
OM – The most well known and universal of the bija mantras it is the sound of creation and causes energy to gather and flow upward and outward. Everything in the universe is pulsating and vibrating – nothing is really standing still! The sound OM in this track vibrates at the frequency of 432 Hz, which is the same vibrational frequency found throughout everything in nature. so by chanting it we are symbolically and physically tuning in to that sound and acknowledging our connection to all other living beings, nature and the universe.

– Begin by finding a comfortable position, but one in which you will not fall asleep. Sitting on the floor with your legs crossed is a good position to try.
– Close your eyes. Keep your hands on your knees with palms facing the sky and let the thumb and index finger touch
– Take a deep breath and Relax your Body.
– Now Start Chanting OM, along with the track. Remember not to chant loudly. These mantra is to be recited to feel your inner vibrations.
– As you chant OM feel the energy rising from lower part of the body to the top. As you recite ‘mmmmm’ feel the tension at the top of the head leaving your body.
– With each chant, you will start feeling lighter and lighter.

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Sleeping Music with Healing Waves and Harp Sounds
Audio Meditations, Sleep, Videos

Sleeping Music with Healing Waves and Harp Sounds

Designed to help with insomnia, pains and stress, our Sleeping Music with Healing Waves and Harp Sounds will effortlessly get you into a deep, sound sleep.

Our music for sleeping with harp sounds is great music to help with insomnia, relieve aches and pains and any stress or tension. Most of our sleep music has added delta waves in which to help you reach a deeper and more peaceful state of mind within minutes. Our peaceful sleeping music can be used as music to go to sleep to, study music, background music and music for meditation. Allow the deep and soothing calming music to help you get some deep sound sleep.

~ Our sleep music has been specially composed for the Jason Stephenson – Sleep Music channel from some of the best ambient artists from across the world.

~ I create positive affirmations, sleep and meditation music and guided meditations to help you live in the present moment and become mindful. Using my relaxing music on my channel, (which has been selected from various new age artists world-wide) will help you to relax deeply, sleep, or reach tranquil states in your meditation practice. Take time each day to listen to a guided visualization, meditation music with which you can reflect and meditate. Even if only for five minutes each day. Meditation, like anything, takes time.

~ The music I select is music from various ambient and new age artists across the world that have inspired me, relaxed me and that I have personally used for reflection or meditation. You can expect to hear gentle sounds of the piano, peaceful guitar, binaural beats, isochronic tones, yoga music, music to meditate to, study or concentration music, music with positive affirmations, reflective music, healing music, Buddhist and Tibetan tones, singing bowls, and more.

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Anxiety, Audio Meditations

Guided Meditation For Anxiety and Stress

This Guided Meditation for anxiety and detachment from over-thinking will help you be relaxed and concentrated through the day.

Guided Meditation for Detachment From Over-Thinking, by Jason Stephenson

Hello, my name is Jason, and welcome to this guided meditation for anxiety and Stress.

I will now take you to on a journey of relaxation, visual imagery, and pure visualization. We will learn to leave your problems and inner anxieties behind and will gain a new understanding and clarity of mind. Embracing instead a powerful and vibrant visualization that fills your being with ___ and enables you to understand your place within the world and all that is important. You will hear powerful, positive statements and these ___ many ___ good messages and improve your sense of well-being. You will learn how to let go of tension and to experience all that is natural and instinctive.

To experience all the benefits of this guided meditation, find a well-ventilated room and a comfortable place to sit or lie down. Make sure that you not be disturbed for approximately 30 minutes and settle into a position where you could sit or lie comfortably for the duration of this recording. Unplug ___ your fan. Close your eyes and prepare for a deep sense of relaxation and well-being. Embrace the opportunity to escape from the here and now. At this moment in time, there is nothing for you to feel concerned about. You are at peace. You will allow the tensions of the day to dissipate and to connect with the universe. Remember that this is your time.

With your eyes closed, breathe deeply and slowly through your nose, and then slowly exhale through your mouth. As you exhale, picture any ___ tension leaving your body as a color. Let the tension fill the airs swirling around you. If you feel angry, envision the breath as a deep red color to make it become a more vivid image, but you can choose any color that appeals. Allow any tension within you to dispose of as the breath leaves your body.

Now, inhale again. Breathing in slowly through your nose to a count of four. You can breathe in the color blue for healing. Extend your diaphragm as you feel the air entering your lungs. Breathe in deeply to the bottom of your lungs. With your lungs now full, hold the breath for two seconds, and then, exhale slowly through your mouth. Strive to control the exhalation as you breathe out steady to a count of four, watching the colored breath leaving your body.

Continue the cycle of breathing known as rhythmic breathing. Inhale slowly and steadily to a count of four. Holding the breath for a count of two. And then exhale to a count of four. You can use this technique anytime you feel tensed or nervous. Try it whenever you are feeling stressed as it will enable you to breathe your way through any tensions and to be able to release any worries, anxieties or physical tensions each time on the out-breath.

Now, breath normally, feeling the tension leaving your body and continue to do this for one minute, and I’ll be back.

We carry a great deal of tension in our neck and shoulders. Throw your shoulders slowly up to your ears, hold, and then release. Acknowledge that your body is now starting to feel more relaxed. Keep using your breath to relinquish any tension and feel your body start to relax more and more. Your arms and legs will start to feel heavier. The muscles in your back will release. If there’s any tension left in your shoulders, tighten your muscles, hold, and then release. Feel your shoulders relaxing and show that there is space between your shoulders and your ears elongating your next ___. You should feel the back of the chair or the mattress supporting your body. Just enjoy the sensation of breath and relaxation for one minute.

Continue breathing normally. Imagine that you’re walking up a stone staircase that spirals around. The steps are made from white marble. You ___ fingers along the stone wall to your left as you climb. The stone is smooth and cold to your touch. Continue to climb slowly. There are many steps spiraling up ahead of you. You are not afraid of the height. It feels wonderful to be leaving all of your problems below. And as you walk, ___ down at the small room below. Seeing many boxes—large and small, all of them filled overflowing with all of your problems, your anxieties, and all of your regrets. Feel a sense of relief as you climb higher, moving away from all the chaos, the clutter, and anxieties below. With each step, you move towards peace and inner contentment.

You are now approaching the top step, and inky blackness greets you. As you emerge onto a circular ___ platform. You know that the sky forms the roof, and there are millions of stars twinkling in the black expanse. There is a sudden rush of freedom. Feel the sense of wonder and awe as you look towards the heavens.

In the middle of the pure, white, curved platform, there is a circular flat sit, sloping back into a contoured chair made out of the same marble as its surroundings. Sit and feel the coolness of the marble beneath you. It is a perfect sit for reflection, and you lean back feeling the stone supporting your back in the most perfect places. It’s as if it was carved with you in mind. Imagine that you are now looking up at the night sky. There are no clouds to mask the stars and they provide you with the vastness that is appealing. Away to escape the tensions of everyday life. In real life, you may feel tense, frustrated, and even trapped by life’s confinements, but as you look up now into the depths of this extra-ordinary sky, dotted with stars, millions of stars, light-years away, you feel a sense of desire to float up high and to become one with the universe, to feel weightless, to gain a new and inspiring sense of perspective. Feel yourself begin to float gently out of the marble sit. You move up even higher.

If you liked this recording and would like to make a direct financial contribution to this teacher, please contact them here.


Creative Commons LogoMaterial on this site is licensed under a Creative Commons Attribution-Noncommercial-No Derivative Works 3.0 License

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Detachment From Over-Thinking [Video]
Audio Meditations, Stress

Detachment From Over-Thinking [Video]

Follow our guided mindfulness meditation so you can have a relaxed, quieter and calmer mind and detach yourself from over-thinking patterns.

Guided Meditation for Detachment From Over-Thinking, by Michael Sealey

Do not listen to this recording whilst driving. Only listen when you can safely relax, and bring your full awareness to your own complete comfort.

Hello, this is Michael Sealey, welcoming you to this guided meditation session. I have recorded this session for you as a form of mindfulness meditation with the intention to help you create a state of your own, relaxed, more observant, quieter, and a calmer mind. This session’s purpose is to allow you to release yourself from the chronic busyness of any excessive day-to-day thinking patterns, so that you may possibly benefit always in mind, body, and spirit.

Perhaps, you have found, that sometimes, your own thoughts can build up and up. Perhaps, sometimes, so much, that this continuous habit of thinking can become a worrying stressful type of constant mind agenda, or perhaps, you do recognize this to be an excessive need of your own minds, wish to analyze, evaluate, and replace certain personal life events over and over, and over.

When this happens to us, it can feel that it’s as if we’re becoming trapped, or locked, into some endless spiral of unhelpful mental activity without any clear sign of easy relief. Within Psychology, this type of constant replaying, re-analyzing, what we’re thinking our own life events is known by the term rumination, and rumination is regarded as very common to the state of chronic anxiety and depression.

But thankfully, there is a happier solution to these habits of rumination. And it comes within the practice of mindfulness-styled meditation. With this relatively simple and easy techniques you are about to learn, you will find that we can powerfully train how every day, conscious minds, do automatically move towards a more productive and resourceful state of enjoying a very real sense of pleasant, confidently felt emotional detachment.

After all, it is the emotional component of anxiety, the stresses and the worries that we can feel and even imagine for ourselves, which we are seeking to ultimately change.

So now, let us begin.

Please position yourself in a place and posture where you can comfortably listen for the next little while.

Once you have found your base comfort, go ahead and close down your eyes as soon as you wish. Now, allow your awareness to move to your breath.  Noticing the rise and the fall of your chest. And noticing the rise and fall of your lower stomach. As you become aware of your diaphragm muscles layer. Become aware of your ribs, expanding with each breath. And your ribs gently contracting as each breath exhales.

Remembering there is no need to hold any individual breath. Simply become aware of the movements of your breath. As each breath moves in and each breath moves out. And become aware of the temperatures of your body, sensations of coldness or warmth. Perhaps, some parts of you are warmer and other parts of your body. Knowing there is no right way or wrong way, just become aware of sensations of warmth in your hands and your fingers. And then any sensations of warmth in your feet and your toes.

Notice any sensations felt throughout your arms or your legs. And any sensations felt closer in towards the center of your body. For this moment, just note and become aware of these sensations. And acknowledge our sensations knowing and understanding that these sensations may change over time. And knowing that this is perfectly normal for all healthy resting bodies. And become aware of your resting body’s subtle movements, even as you relax, notice any parts of you that may feel more relaxed than others. And any parts of you that may feel any tension or tightness. There is no need to force a particular relaxation, because you are simply allowing your mind to accept whatever it notes and observes.

As you become more aware of the body functioning automatically, continuing on all by itself from moment to moment. Time, here, is unfolding at its normal pace. There is no need to rush, no need to be anywhere else at all, as time now is the time for you, and its time now is the right time for it to be learning and gaining in your own understanding. Learning about yourself and your own reactions. Your own behaviors and your growing ability to simply observe and accept that you can reset and remain here fully in the present moment.

Understand that this is the way you are becoming anchored positively into the here and now as you continue to brave.

Now, if you wish it, you can also choose to slow down your breaths, only at the right, that is comfortable for you, and you can do this by allowing your very next breath in to become just a little slow, and allowing your next breath up to become just a little longer.

Comfortably slowing your cycles of breathing. Allowing your mind to inform your rhythms of breaths in these calming ways. And as you do, notice that pleasant sense of feedback there. Your own awareness that reflects back to you, becoming aware of how your body can and does naturally respond.

Responding to such a simple thought and understand you are not wasting any excess of thought. You’re not using too much energy of thought. You are simply thinking normally and naturally, asking your body to slow down into that calmer breath. Easily and effortlessly, notice your gentler slower breathing and because you are extending your awareness here, or hinting your gentle focus to your breathing itself, you may feel that calm and relaxed aura of simply being present, which can relax and reassure you with each new breath you take.

Now, as you observe each breath, you may notice, too, any thoughts, which may arise. Notice any internal judgments or any evaluations, which the mind may want to create. Just observe whatever thoughts your mind may wish to create.

And sometimes, there is a sense of boredom or distraction.

If you liked this recording and would like to make a direct financial contribution to this teacher, please contact them here.

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Instructions et méditation guidée [Audio]
Audio Meditations, Audio Talks

Instructions et méditation guidée [Audio]

Instructions et méditation guidée, by Pascal Auclair

[ai_playlist id=”195737″]

About Pascal Auclair:

Pascal Auclair has been immersed in Buddhist practice and study since 1997, sitting retreats in Asia and America with revered monastics and lay teachers. He has been mentored by Joseph Goldstein and Jack Kornfield at the Insight Meditation Society (IMS) in Massachusetts and Spirit Rock Meditation Center in California, where he is now enjoying teaching retreats. Pascal teaches in North America and in Europe. His depth of insight, classical training, and creative expression all combine in a wise and compassionate presence. In addition, his warmth and humour make Pascal a much appreciated teacher.

If you liked this recording and would like to make a direct financial contribution to this teacher, please contact them here.


Material on this site is licensed under a Creative Commons Attribution-Noncommercial-No Derivative Works 3.0 License

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Guided Meditation on Working With the Inner Critic
Anxiety, Audio Meditations

Guided Meditation on Working With the Inner Critic

Meditation on the Inner Critic, by Mark Coleman

[ai_playlist id=”194148″]

About Mark Coleman:

Mark Coleman has been studying meditation practices since 1981, primarily within the Insight meditation (Buddhist) tradition. He has been teaching meditation retreats since 1997. His teaching is influenced by studies with many great teachers in the Buddhist tradition as well as from Advaita and Tibetan teachers in Asia and the West, and through his teacher training with Jack Kornfield. Mark primarily teaches at Spirit Rock Meditation Center in California, and teaches nationally, in Europe and India.

Find a comfortable posture. This will just be a short meditation. And in this meditation, we’ll be inviting in “judgment,” a little, as opposed to being afraid of it.

So in some of the traditions, there’s a practice of inviting in that which were troubled by, that which is challenging, difficult emotions, difficult habits.

So again, finding a sense of ease and well-being, whatever allows you to drop inside, and take a couple of outbreath. Relax on the outbreath.

And see if there’s any place inside right now where there is a sense of ease, calm, and well-being, relaxation. Sometimes, when we orient towards the quality, it brings us forward.

Feeling the peace in the stillness of the room.

And there’s a place you can sense into that everything’s okay at this moment. May not be perfect, may not be totally as you like, but it’s okay. And nothing needs to be different.

And just replacing the body where you are able to connect with that sense of well-being or ease.

Being attentive to your body, sensations of sitting. See it arriving, grounding in your body, aware of your posture, aware of your breath. Notice the quality of the breath this afternoon. Different than this morning, perhaps.

Bring your attention close to the breath, sensing, feeling, changing sensations of the inbreath and outbreath. Take this attention as close as you can to the breath. Come in one with the breath.

And then the attention wanders. Without judgment, noticing that, come back as you have the awareness of the breath.

And then when you play with this idea, step in back a little in awareness, settling back in awareness and noticing how the breath comes and goes in awareness, sensations of the body felt in awareness, sounds come and go in awareness. Let the sense of awareness be spacious, open, and receptive.

And noticing how everything comes and goes in awareness. Imagine this awareness as vast as the sky—open, spacious, and you’re present to everything that comes and goes within it—sounds, breath, sensations, feelings, thoughts. Anything excluded.

It’s awareness that’s your real home. It’s your refuge. It’s time that the attention wanders away from the present. As soon as you notice that you already returned to mindfulness. And as you settle back in this sense of awareness, spacious, like the sky, everything come and go, coming and going within it.

And then I would like you to recall one of your judgments. One of those thoughts that perhaps you worked today. And keeping this image of this sense of awareness like the sky, spacious. See the thought, the belief, as a cloud, you should do so and so. You’re not enough in some way. And staying, resting in awareness, to see this thought come and perhaps dissolve. If it dissolves, you can recall another judgment or the same judgment, and see how it feels to really abide in awareness. This, identified from the thought. See if the thought loses it and leave its grip.

Just staying aware of your body and your breath. Recalling different judgments, noticing if you get pulled into believing them. Noticing what happens when you believe them—do you collapse in some way, feel small? And just stepping back as it were in awareness. Simply passing thoughts.

If you’re getting too grabbed and pulled into the judgments, come back to sensing the sky, spacious awareness. Perhaps, sounds and silence.

So, we practice knowing this refuge of awareness. Like this, identifying this entangle from the grip of our judgments. Judgments are like this, feel like this, or we can just name them judging. Judging. Judging ourselves for judging. Judging ourselves for not doing this exercise right. Judging ourselves for not knowing what to do.

In the last couple of minutes, just sending ourselves some loving kindness. Just call some phrases to mind to wish yourself well from this spacious place. May I be free from judgment? May I be free from the suffering of my judgmental mind?

Maybe you can visualize yourself in a place where you feel that these judgments don’t have any impact. Maybe you’re lying in a hammock on the beach, something that gives you a bigger perspective.

The Inner Critic 

Have you ever had the sense that you’re your own worst critic? It’s not uncommon to feel this way. In fact, many people judge themselves much more harshly than anyone else ever has — or ever will. We often place unreasonable expectations on ourselves, and the judge ourselves when we fail to meet those unachievable expectations.

When we judge ourselves, we cut ourselves off from the opportunity for self-growth. We also diminish our sense of self and take ourselves out of the present moment. Self-judgment tends to contribute to unpleasant feelings such as anxiety and depression, and it can also have the negative effect of cutting us off from the world around us and the people we love.

At the same time, we’re constantly judging the world around us. To some degree, this is normal: we have to determine what the safe course of action to take might be, or when it’s time to eat some food or have a drink of water. All too often, though, we find ourselves caught in an endless cycle of judgment. We see the world as imperfect and feel the need to constantly alter and change it.

Meditation on Judgment 

In this mindfulness exercise on the inner critic, Mark Coleman walks us through how we can begin to unpack our tendency toward judgment and criticism.

To begin, you’ll close your eyes, relax, and begin to breathe deeply. Once you’ve found a place of stillness, you’ll ground yourself further into your body. After you’ve achieved deeper grounding, you’ll begin to examine some of your judgments. Do you feel caught up in them? Do your judgments pull you into belief? Or can you go to a place where those judgments no longer have any impact on you, any power over you?

If you liked this recording and would like to make a direct financial contribution to this teacher, please contact them here.

Material on this site is licensed under a Creative Commons Attribution-Noncommercial-No Derivative Works 3.0 License

More from: Mark Coleman

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Step-by-step guidance for developing mindfulness for your health, relationships, career, meditation and more!

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200+ GUIDED Meditation Scripts

Discover the world’s most popular mindfulness meditation scripts that make a positive impact on people’s well-being.

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Lovingkindness In The Face Of Adversity [Video]
Audio Meditations, Love, Videos

“Lovingkindness In the Face of Adversity” [Video]

Published on Sep 14, 2014

“Lovingkindness: it’s not something simpering, saccharine, weak or foolish. It is actually something that is full of tremendous strength,” explains renowned meditation teacher, Sharon Salzberg in her Speakeasy from Wanderlust Tremblant.

When people say to her that they have reservations about developing a mindset of ‘loving-kindness’, proffering excuses of not wanting to become weak or vulnerable, she responds by translating loving-kindness not as a means of caring for others, but as a connection with others.

“It doesn’t mean you like everybody. It actually doesn’t even mean you like anybody! But we recognize deep down that our lives have something to do with one another, that we recognize something in one another. It’s like the children’s rule that “everyone gets to play”. They don’t have to be your best friend, but everyone deserves a shot at fundamental respect.”

Join Sharon as she goes deeper into the roots of lovingkindness, and learn:

• the three concepts that are traditionally taught alongside and in support of ‘loving-kindness’,
• how the original Buddhist term ‘Metta’ plays into her description of lovingkindness as connection,
• how we can recognize the interrelated nature of life while still retaining boundaries from things we know will drain our energy,
• why the notion of interrelated life is neither sentimental, fanciful or even necessarily pleasant — it just is.

Learn more about Sharon’s work (including authoring 8 books) and her upcoming event schedule at


To donate to Sharon Salzberg directly, visit

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Guided Mindfulness Sitting Meditation by Jon Kabat Zinn
Audio Meditations, Stress

Guided Mindfulness Meditation [Video]

Published on Jun 9, 2015

Jon Kabat Zinn – Mindfulness Guided Meditation

Jon Kabat-Zinn (born Kabat on June 5, 1944) is Professor of Medicine Emeritus and creator of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School. Kabat-Zinn was a student of Buddhist teachers such as Thich Nhat Hanh and Zen Master Seung Sahn and a founding member of Cambridge Zen Center. His practice of yoga and studies with Buddhist teachers led him to integrate their teachings with those of science. He teaches mindfulness, which he says can help people cope with stress, anxiety, pain, and illness. The stress reduction program created by Kabat-Zinn, called Mindfulness-based stress reduction, is offered by medical centers, hospitals, and health maintenance organizations.

Source : Wikipedia


To begin the regular practice of meditation, of looking into ourselves, let’s arrange to spend this time on a regular basis in a place where we can comfortably still the body, in the time when we will not be interrupted, allowing this to be a time in which we set aside the usual mode in which we operate. ___, more or less, constant doing, and switch to a mode of none-doing, a mode of simply being of allowing ourselves to be, and becoming aware of our being.

This, of course, will tend to slow time down and it’s best accomplished by making this time, and coming to sit in an erect and dignified posture either on a straight back chair or on a floor, on a cushion, and as we allow the body to become still, just bringing our attention to the fact that we’re breathing and becoming aware of, on the movement of the breath as it comes to your body, and as it leaves your body, not manipulating the breathing in any way, trying to change it, simply being aware of it, and of the feelings associated with breathing.

And, if you feel comfortable with it, observing your breathing deep down in your belly, feeling your abdominal wall as it expands gently on the in-breath and as it falls back towards your spine on the out-breath. And simply being totally here in each moment with each breath, not trying to do anything, not trying to get in any place, simply being with your breathing.

Just giving full care and your full attention to each in-breath and to each out-breath and as they follow one after the other in a never-ending cycle of in-flow. Now, of course, you will find that from time to time, your mind will wander off into thoughts, fantasies, anticipations of the futures, worrying thoughts of the past, memories, whatever, but when you notice that, and your attention is no longer here, no longer really on your breathing, and without giving yourself a hard time, just intentionally escorting your focus, your attention back to the breathing and picking up wherever it happens to be in an in-breath or on in out-breath, and just observing, moving up close to your breathing and keeping the attention here as if you were writing the ways of your breathing, fully conscious of the duration of the in-breath and the duration of the out-breath from moment to moment.

And every time that you find that your mind has wandered off the breath, just be aware of it, since you can be. And gently bringing it back to your belly, back to the present, back to the moment-to-moment, observing of the flow of your breathing.

___ practice of your meditation using the awareness of your breathing, using your breath as anchor to re-focus on your attention, to bring it back into the present whenever you notice that the mind is moving out of the present or becoming unbalanced, or absorbed, or pre-occupied, or reactive. The breath can function as an anchor to keep you in the present and to help you ___ the state of relaxed awareness and stillness, which is itself is a profound state of balance.

Now, as you observe your breathing, you may be finding that from time to time, sensations from your body come into the field of your awareness, some discomfort or agitation, which may be quite intense from time to time.

And as you maintain the awareness of your breathing, see if it is possible now to just expand the field of your awareness around your breathing so that it includes the sense of your body as a whole, as you sit here, and feeling your breath, if you will, from head to toe as you become aware of all the sensations in your body. The sensation, in particular, touch, of contact with the nature, or with the floor. Contact made by the feed, by the buttocks, and the legs as you sit in a straight posture with the back erect and the head dignified so that now, we’re allowing the observation to include, not only a flow of breathing, but also a sense of your body as a whole, of whatever feelings and sensations come up in any moment, and being here with whatever does come up without judging it, without reacting to it, just being fully here, fully aware, totally present with whatever your feelings are and with your breath and a sense of your body as a complete, dignified whole.

And whenever you notice that your mind may have wandered off, just bring it back to your breathing into a sense of your body as you sit here, not going anywhere, not doing anything, just simply being, simply sitting.

From moment to moment, being fully present, fully with yourself.

Of course, it happens in all of us. There may be times when the sensations in one part of your body really become overwhelming and dominate the field of your awareness to the point where it becomes very difficult to stay focused and concentrated. And if this happens with two alternatives, one is to mindfully shift to a more comfortable position to relieve the intensity, and if you choose to move, to just be aware of the intention to do it before you actually move. But another way to work with this intensity is to try to simply stay here, with it, without moving and restricting the attention in these periods of intensity and just zero-ing that region of the body that’s experiencing it. Putting the mind right there in the knee, or in the small of your back or wherever it may be and just going right into the sensation in each moment and breathing into it and breathing out with it, and totally experiencing what your body is saying to you right now, right here, and responding to it by opening and softening rather than tensing and bracing and resisting, so that evening within the intensity, you may find stillness and acceptance.

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