MINDFULNESS IN ACTION

by Tom Heah

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Guided Audio

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) and Deeper Mindfulness: Discovering Feeling Tone 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

https://www.mindfulnessinaction.ca/wp-content/uploads/2022/12/BodyScan.mp3

Body Scan – 37 minutes

Body Scan Meditation – 35 minutes – starting from head 

https://www.mindfulnessinaction.ca/wp-content/uploads/2022/12/Body-Scan-from-head-35-minutes-.mp3

Body Scan – 35 minutes

Body Scan Meditation – 23 minutes

https://www.mindfulnessinaction.ca/wp-content/uploads/2022/12/Body-Scan-short-version.mp3

Body Scan – 23 minutes

Body Scan Meditation – 10 minutes

https://www.mindfulnessinaction.ca/wp-content/uploads/2024/08/Body-Scan-10-mins.mp3

Body Scan – 10 minutes

Meditation on breath, body, sound, thoughts, emotions and open awareness – 37 minutes

https://www.mindfulnessinaction.ca/wp-content/uploads/2022/12/GuidedMeditation.mp3

Breath, body, sound, thoughts, emotions and open awareness 

Meditation on breath, body, sound, thoughts, emotions and open awareness – 30 minutes, less guidance

https://www.mindfulnessinaction.ca/wp-content/uploads/2022/12/BBSTE-and-OA-30-minutes.mp3

Breath, body, sound, thoughts, emotions and open awareness – 30 minutes

Awareness of Breathing – 10 minutes

https://www.mindfulnessinaction.ca/wp-content/uploads/2022/12/Awareness-of-Breathing-10-minutes.mp3

10 minute awareness of breathing

Awareness of Breathing – 14 minutes

https://www.mindfulnessinaction.ca/wp-content/uploads/2022/12/Awareness-of-breathing-14-minutes-1.mp3

14 minute awareness of breathing

Mindfulness of breath, body and challenging physical sensations – 20 minutes

https://www.mindfulnessinaction.ca/wp-content/uploads/2022/12/Awareness-of-breath-and-body-20-minutes.mp3

20 minute mindfulness of breath, body and challenging sensations

Lying Down Movements – 36 minutes

https://www.mindfulnessinaction.ca/wp-content/uploads/2022/12/Lying-Down-Movements.mp3

Lying Down Movements -36 minutes

Standing Movements – 31 minutes

https://www.mindfulnessinaction.ca/wp-content/uploads/2022/12/Standing-Movements.mp3

Standing Movements

Eating Meditation – 5 minutes

https://www.mindfulnessinaction.ca/wp-content/uploads/2024/08/Eating-meditation-5-minutes.mp3

Eating Meditation – 5 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.

https://www.mindfulnessinaction.ca/wp-content/uploads/2022/12/Chimes-at-51015...40-Minutes.mp3

Chimes at 5,10,15…40 Minutes

3 Minute Breathing Space

This brief meditation can be used when we encounter a difficulty, emotions and thoughts, 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.

https://www.mindfulnessinaction.ca/wp-content/uploads/2022/12/3-minute-breathing-space-2021-10-11-3.58-PM.mp3

3 Minute Breathing Space

Responsive Breathing Space (3 Minute Responsive Breathing Space)

This meditation, which is similar in structure to the 3 Minute Breathing Space above, is specifically for when a difficulty arises. It can also be used to practice being with a difficulty, by intentionally bringing up a difficulty, worry, concern, or challenging thought or emotion. If intentionally bringing up a difficulty to be with, it is recommended NOT to bring up the most difficult situation in your life…..bringing up a 10kg weight and not a 100kg weight. Or, on a scale of difficulty that goes from 0 to 100, where 100 is the most challenging situation, bringing up something that is a 20 or 30 on this scale. And remember, if the situation becomes overwhelming during the practice, you can always stop the practice.

https://www.mindfulnessinaction.ca/wp-content/uploads/2022/12/Responsive-Breathing-Space-7-minutes.mp3

Responsive Breathing Space

 

MAPs Course Audios

For free guided meditations for the UCLA Mindful Awareness Practices (MAPs) Course, please click on the following link:

Awareness of breathing – 6 minutes

https://www.mindfulnessinaction.ca/wp-content/uploads/2022/12/Breathing-meditation-6-mins-.mp3

Awareness of breathing

Awareness of breathing – 14 minutes

https://www.mindfulnessinaction.ca/wp-content/uploads/2022/12/Awareness-of-breathing-14-minutes-1.mp3

Awareness of breathing – 14 minutes

Awareness of sound, body and breathing meditation – 13 minutes

https://www.mindfulnessinaction.ca/wp-content/uploads/2022/12/Sound-body-breath-body-meditation-13-mins-2021-05-27-10.11-PM.mp3

Awareness of sound, body and breathing

Body Scan Meditation – 23 minutes

https://www.mindfulnessinaction.ca/wp-content/uploads/2022/12/Body-Scan-short-version-1.mp3

Body Scan – short version

Flexible awareness with primary focus on breath meditation – 18 minutes

https://www.mindfulnessinaction.ca/wp-content/uploads/2022/12/Complete-meditation.mp3

Flexible awareness focus on breath

Meditating with difficulty meditation – 9 minutes

https://www.mindfulnessinaction.ca/wp-content/uploads/2022/12/Meditating-with-difficulty-meditation-9-minutes-2021-06-08-4.07-PM-1.mp3

Meditating with difficulty

Deeper Mindfulness Course Meditations

Finding your ground – 20 minutes

Finding your ground – 20 minutes

Finding your ground – 10 minutes

Finding your ground – 10 minutes

Taking a pause meditation – 20 minutes

Taking a pause – 20 minutes

Feeling tone in body and mind – 24 minutes

Feeling tone in body and mind – 24 minutes

Mindful stretching

Mindful stretching – 20 minutes

Mindful walking

Mindful walking – 19 minutes

Ten-finger gratitude practice

Ten-finger gratitude practice

Feeling tone moment by moment – 20 minutes

Feeling tone moment by moment – 20 minutes

Befriending meditation

Befriending meditation

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