I have prepared several guided mindfulness practices and made them available here in MP3 format for streaming or for download. These meditations are part of the Mindful Awareness Practices (MAPs), Mindfulness Based Cognitive Therapy (MBCT), and Mindfulness Based Stress Reduction (MBSR) courses. To download any of the following meditations, first open the MP3 file by clicking on the underlined link. When the play bar appears, look for and click on the download icon on the right side of the play bar. MP3 file will then automatically download.
MBCT and MBSR Course Audios
Body Scan Meditation – 37 minutes
Meditation on breath, body, sound, thoughts, emotions and opening to choiceless awareness – 37 minutes
Mindfulness of Breath – 10 minutes
Lying Down Movements – 36 minutes
Standing Movements – 31 minutes
Chimes at 5,10,15……..40 minutes
Chimes are rung at 5, 10, 15, 20, 25, 30, 35 and 40 minutes, with periods of silence in between.
3 Minute Breathing Space
This brief meditation can be used when we encounter a difficulty, emotions and thoughts are threatening to overwhelm, or when we need to pause in the middle of our day. It can be done anywhere, standing, sitting or lying down, with eyes open or closed. It consists of 3 parts, after coming out of our automatic ways of carrying the body: Taking an “awareness inventory” of what thoughts, emotions and body sensations are around; focusing attention on the sensations of breathing, and expanding awareness to include sensations in the entire body, including any sensations of bracing and the breath sensations.
3 Minute Responsive Breathing Space
MAPs Course Audios
For free guided meditations for the UCLA Mindful Awareness Practices (MAPs) Course, please click on the following link: