Can you note what is present for you with caring curiosity? Can you nurture your experience with gentle awareness? Sean Fargo leads a short mindfulness meditation to help us settle into this present moment with care towards whatever we are experiencing.
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.
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.
The relationship we have to whatever that's happening is actually a very important part of the experience for ourselves and sometimes, for others as well.
And to be able to look at the connection we have, the attitudes assumptions desires aversions judgments, the whole middle place, the thick, the space, if the relationship is the space between me and that whatever that is, that relationship is thick.
How am I relating to this? What relationship do I have?
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Gil Fronsdal leads a Guided Meditation Dharmette: Clear Seeing. Sometimes the word "Vipassana" is translated as Clear Seeing. The "passana" part is to see, and the "Vi" is taken to be emphasis, so seeing in a special way. Seeing with strength.
So what does it mean to be clear in our seeing?
Some people associate meditation with becoming calm, and many people go to meditation because their stressed out, too anxious or agitated, so their looking for calm. But the calm by itself can make the mind dull, whereas Vipassana, the goal is to make the mind sharp or clear.
What is clarity? As the mind becomes quiet (we are not swept away in thoughts, concepts and ideas) those does not create the filter or barrier from us to see what's happening. And many people don't realize how much their thoughts shape how they view the world.
More from: Gil Fronsdal
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.
There's a slogan: Nothing's at stake right now. Have nothing at stake as you practice. Nothing needs to happen. Nothing tied or hooked into the practice. If I do the practice then, I'd be happy ever after.
What do you have at stake when you meditate? What are you trying to accomplish that you're depending on in a way that's actually not useful. That you're depending on that agitates the scene and makes it more complicated than it needs to be, that interferes with your ability to see things as they actually are. Because if we have expectation about what things that we have at stake then it kind of clouds the vision or kind of has us leapfrogging the present moment not noticing what's here.
More from: Gil Fronsdal
Gil Fronsdal leads a Guided Meditation Dharmette: Noticing. He starts with a story about an extraordinarily ordinary person and how practical noticing is.
Be Mindful, be attentive, if you make mistakes, it's okay.
Gil expounds on a story about his Zen teacher, his first meeting with him and how it became a transformative or pivotal point in his life's experience of becoming a Zen teacher himself. How he characterizes this man as very extraordinarily ordinary, completely at ease and just being there.
He explains how this noticing is a special part of awareness and mindfulness between people. Either you notice others and or people notice you, especially when you are a sort of public figure you ought to behave in a way that because people notice you, to notice your own shortcomings. In Buddhism, the practice is like how you are representing the Buddha and how the Buddha projects his presence.
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Gil Fronsdal leads a Guided Meditation Dharmette: Resolve/Allow Learning How to Know which is Skillful In The Moment. Resolve is a beautiful quality.
If we practice resolve, we might be successful in following through on our resolves. We might also if we figure out how to do resolve in a healthy way, resolve is a beautiful quality of the heart and mind that we can nourish and support it by variety of benefits.
Resolve can build strength, kind of building a muscle. And so that if we practice resolve we develop a greater capacity for resolve, so when we come into situation in life that's quite challenging so we can stay resolved in a situation normally we would just collapsed or given-up or overwhelmed.
The purpose of the practice, doing in itself and how we do it and building the capacity so we can carry into situations.
More from: Gil Fronsdal
Gil Fronsdal leads a Guided Meditation Dharmette Practicing with Imagination. Yes can be called an attitude to being present and being open, being there.
If you're doing walking meditation and paying attention to your feet as you walk and foots coming down to the step, rather than saying stepping, you say yes as you make the step. Or breathing, some people use mental notes as they breath and would count their breath and might say in and out rising and falling instead say yes to breathing.
The practice of saying Yes is associated with human capacity for imagination. This little bit using some imagination or some conception of what Yes feels like or history of it or affirmation or acknowledgement or yes or some opening to it. And human beings are using imagination all the time. Sometimes imaginations can be very subtle if not necessarily seen that we're doing it. But it can create kind of vernier or veiled through which we see their experience. We can have the imagination that there's danger and some people are constantly living in a world that they think they're in danger,
More from: Gil Fronsdal
Gil Fronsdal leads a Guided Meditation Journey of 3 Breaths. Sometimes it's useful to be very modest with your meditation. Sometimes, small steps can be easier for the purposes of meditation.
You're gonna be mindful of 3 breaths. 3 breath exercises. As you do these mindfulness practices, the light to touch is noticed what changes for you.
In the first, is to simply breathe, consciously, mindfully, 3 times.
And then breathe 3 times and as you exhale, let your exhales be a little bit longer than what you'd normally do. Not so much by pushing the exhale, but by as you get to the end of the exhale, just letting go a little bit more, 3 times letting go with the exhale.
And then to do it again if it's your exhales has gotten too long for you can make it shorter but make it a little bit longer than normal and as you do the next 3 exhales, let go of whatever your thinking as you exhale.
More from: Gil Fronsdal
Gil Fronsdal leads a Guided Meditation Attention Focused Narrow. There's a saying, in doing mindfulness practice, we should look at reality but don't stare at it.
Sometimes you have to look first and after looking relax and just see. Looking is intentional so seeing is not intentional, but see clearly. So how does it happen and how to get there.
People who do mindfulness practice have 2 general options of being mindful. One is looking carefully with focused attention, another is having open awareness to have a wide attention, expansive awareness. The 3rd one is a combination of the two, if you focus on a particular point maybe the sensation of the breath on the chest or the belly. The expansion and contraction. One idea is to focus on and then kind of look at it carefully.
Another is to have a consciousness wide and broad, but don't narrow it, but let the sensations of breathing come into the center of that expansive awareness.
More from: Gil Fronsdal
Gil Fronsdal instructs the alert posture before starting the guided body scan meditation. Taking long slow in-breaths connect with the body and relaxing.
He starts with instructions to a proper seating posture. Starting with deep breaths, being aware of the body as you inhale and then letting go and relaxing upon exhaling.
Feel your body, become familiar with the body as if it's from the inside. How does the body feel itself?
See if you can notice how the rhythm of breathing, sensations of breathing, impacts the body.
The process of mindfulness is not about judging what you're aware of, but by being familiar with your experience, with your breathing.
Then familiarizing yourself about your body, without judgement but just loving recognition of how your body is. Tired, relaxed, tightness. Being mindful of how things are is central to the practice. Part of being mindful is how we're aware. To hold every experience in our hearts.
More from: Gil Fronsdal
Guy Armstrong talks about the nature of awareness; mindfulness and consciousness being different properties. What about the word awareness?
Nature of awareness and body awareness meditations are often underestimated, but they can be invaluable in one’s own journey. Especially when we are experiencing a lot of stress in our daily lives, we can feel disembodied and lost in “head space”, disconnected from ourselves and our surroundings. Full Body Awareness meditation offers a simple way to ground ourselves in the world.
But this is not the only advantage. Because the body has its own inner “knowing” (like when it “knows” that you are uncomfortable in a certain position), by familiarizing ourselves with this kinesthetic sense, not only we will be more grounded in life while, but at the same time we will develop an invaluable tool for being in touch with how our body naturally likes to move and act in the world.
More from: Guy Armstrong
Shaila Catherine talks about Many Kinds of Thoughts. A liberated one will think what he wishes to and will not be controlled or seduced by various whims.
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Shaila Catherine quotes the Buddha, “concentration is to understand things the way it is.” When the mind is steady, it enables us to know things thoroughly.
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Donald Rothberg talks about the art of Samadhi practice. Samadhi (concentration) is the aim of the practice. It allows to know more and see with the mind.
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Mindfulness meditation can be as simple as taking 3 deep, mindful breaths. In this free mindfulness exercise, Sean Fargo teaches us how to breathe mindfully.
Introducing mindfulness exercises into your daily life doesn’t have to be complicated. While it’s true that many people associated the practice of meditation with enormous amounts of self-discipline, self-control, and time spent sitting on a cushion, making mindfulness a part of your life doesn’t need to be difficult. In fact, there shouldn’t be any struggle at all.
If you’re new to the idea of practicing mindfulness, you might be wondering: what does it actually mean to live more mindfully? How do we suddenly become magically more present from moment to moment? Is there a special technique, or some kind of secret trick that we need to learn?
As it turns out, living mindfully is both incredibly intricate and surprisingly simple. But starting down the path towards a more peaceful and present existence can be as easy as taking three deep breaths.
There’s no reason to delay when it comes to starting a mindfulness practice. Why? Because your practice doesn’t need to be complicated. You don’t need special clothes, high tech equipment, a certain room, scented candles or incense, or any other trappings or complications. All you need is a couple of minutes and three deep breaths.
In this guided meditation, Mindfulness Exercises founder Sean Fargo takes us through a brief but powerful mindfulness meditation. In the space of just three breaths, we’ll practice developing greater awareness and mindfulness in our daily lives.
One of the great things about this guided meditation is its simplicity. Once you feel comfortable with the practice outlined in this video, you can take it with you and apply it anywhere. Whenever you’re feeling overwhelmed, anxious, afraid, or uncertain, the practice of taking three deep mindful breaths is something you’ll be able to put to use. We hope you’ll share this mindfulness exercise with friends and loved ones.
Sean Fargo leads a guided meditation focused attention and concentration. This meditation is useful to increase focus and mindfulness.
Sean Fargo leads a guided meditation that alternates between focused attention & open awareness. Direct the attention back to the breath then expand awareness.
Did you like this Focused Attention and Open Awareness Meditation? Also check out this Awareness of Each of the Five Senses Meditation Script and 7 Mindfulness Exercises for Relaxation.
On a physical level, relaxation has very observable and measurable signs. In fact, these signs of relaxation can be grouped into a physiological response we all have. One that is aptly named ‘the relaxation response’. This term, coined by Dr. Herbert Benson, refers to the physiological state of deep rest and relaxation.
True relaxation is a slowing down of both mind and body – a return to our natural state of balance and harmony. Through mindfulness relaxation exercises, we can dive deeper into how we might become active contributors. Eventually, to attain our inner experience of peace and stillness.
This guided meditation by Sean Fargo is about How To Focus Your Attention. Relax and stay alert at the same time, focusing your attention to the breath.
Rick Hanson talks about the topic Just One Thing. The basic idea is to focus on just one thing each week. Ultimately, it’s your choice to focus on either the negative ones or the positive ones.
More from: Rick Hanson
Binaural Beat to Boost Focus. Binaural beats are auditory illusion perceived by the brain when two different tones are played into each ear.
Focus Booster Binaural Beat by Eric Bartel. https://free-meditation-music.com
Binaural Beat for Increasing Intelligence. Binaural beats are auditory illusion perceived by the brain when two different tones are played into each ear.
Increasing Intelligence Binaural Beat by Eric Bartel. https://free-meditation-music.com
There seems to be a constant hum of activity in the majority of our lives. Even when we find physical stillness at the end of a long day, the mind often continues to race. Thoughts about things we should have done differently or fears we may have about things to come. They flood us without us being consciously aware of it. Many of these thoughts replay through our subconscious mind and so they go largely undetected. However, while there is much that pulls for our attention every day, exploring a variety of mindfulness exercises for relaxation can help us to truly feel into what it means to be at peace.
Binaural Beat for Laser Focus. Binaural beats are auditory illusion perceived by the brain when two different tones are played into each ear. This meditation music is used when one need to focus deeply on a current task or idea. You may be deep in your business strategy planning or just need to work out a quirk in your process, this music can help you achieve the laser sharp focus you need to accomplish this highly cognitive task.
Laser Focus Binaural Beat by Eric Bartel. https://free-meditation-music.com
Binaural Beat to Aid Study. Binaural beats are auditory illusion perceived by the brain when two different tones are played into each ear.
Study Aid Binaural Beat by Eric Bartel. https://free-meditation-music.com
Binaural Beat for Mental Clarity. Binaural beats are auditory illusion perceived by the brain when two different tones are played into each ear.
Mental Clarity Binaural Beat by Eric Bartel. https://free-meditation-music.com
Sean Fargo leads a guided meditation about Focused Attention. When the attention wanders, just come back to the breathing. It gives you a sense of clarity.
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