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Guided Meditations (audio)


The meditations below are freely available. All files are in .mp3 format - you can play them on your computer, iPod, or other .mp3 player. To download, right-click (or Control-click on the Mac) and select "Save As" or "Save Target As."

“Gateway to Presence”
A 10-minute guided meditation
“A Moment of Calm”
A 10-minute guided meditation
(requires Adobe Flash Player 10)
“Coming Home to Presence”
A 13-minute guided meditation
“Homecoming: A Mindful Awareness”
A 24-minute guided meditation
Two Meditations in Spanish
En Español
“Inner Space: Gateway to
Open Awareness”
A 19-minute guided meditation (adapted from Open Focus Meditations led by Les Fehmi, Ph.D.)
Meditations That Free the Heart: (from retreats)  
  Length
Guided Meditation - "Loving Kindness" [NEW POST]
Loving kindness—embracing ourselves and all beings with a full and tender loving presence.
22:10
Guided Meditation (with instructions) - "Lovingkindness (Metta)" 39:55
Guided Meditation (without instructions) - "Lovingkindness (Metta)" 29:49
Guided Meditation: Metta (Lovingkindness) 11:48
Guided Meditation - "Loving This Life - Happiness (Metta Practice)" 16:30
Guided Meditation - "Guided Forgiveness Meditation" 11:22
Guided Meditation - "Guided Forgiveness Practice" 29:07
Guided Meditation - "Guided Forgiveness Practice" (another - with instructions) 32:04
Guided Meditation - "Awakening Compassion - Tonglen"
Our deepest wisdom and purest actions arise out of open-hearted presence. This meditation, "Awakening Compassion," is drawn from the Tibetan tradition and carries us home to the vastness of loving presence.
37:00
Guided Meditation - "Compassion Practice - Tonglen"
Another compassion meditation - this from the 2013 IMCW fall retreat.
28:48
Guided Meditation - "Taking Refuge in the Beloved" 23:00
Walking Meditation - Instructions (audio)
Walking Meditation - Instructions (.pdf - from Tara)
6:18

Basic Meditations:  
Date Title Length
10/22/2014 Guided Meditation - "Opening to Full Aliveness"

24:50
10/15/2014 Guided Meditation - "Coming Back to Your Senses"

21:59
10/08/2014 Guided Meditation - "Loving Kindness"
Loving kindness—embracing ourselves and all beings with a full and tender loving presence.

22:10
10/01/2014 Guided Meditation - "Listening to and Feeling Our Life"

19:55
09/24/2014 Guided Meditation - "Befriending and Opening to Life"

29:46
09/17/2014 Guided Meditation - "Opening to Aliveness"

26:50
09/07/2014 NOTE: Tara was traveling, so she asked for a favorite meditation to be posted.

Guided Meditation - "Loving This Life - Happiness (Metta Practice)"

16:30
08/27/2014 Guided Meditation: Space and Aliveness

24:45
08/20/2014 Guided Meditation: Emptiness Dancing

26:20
08/13/2014 Guided Meditation: Coming Home to Being (a favorite from the archives)

21:18
08/06/2014 Guided Meditation: Entrusting Yourself to the Waves

26:51
07/30/2014 Guided Meditation: Embodied Awareness

24:31
07/23/2014 Guided Meditation: Coming Home to Your Breath

26:03
07/09/2014 Guided Meditation: Awake, Relaxed and Open

28:11
07/02/2014 Guided Meditation: Relaxing Back

23:18
06/18/2014 Guided Meditation: Resting as Awareness

26:24
06/11/2014 Guided Meditation: Stand Still (standing meditation with instructions included)

25:04
06/04/2014 Guided Meditation: Letting Life Live through You

27:30
05/28/2014 Guided Meditation: Dedicated to Maya Angelou: Being at Home

23:25
05/14/2014 Guided Meditation: Vipassana Instructions

26:03
04/30/2014 Guided Meditation: Relaxing Back into Wakeful Openness

22:05
04/23/2014 Guided Meditation: Listening to and Feeling the Moment

23:19
04/16/2014 Guided Meditation: Breath as Homebase

26:52
04/09/2014 Guided Meditation: Living Presence

25:02
04/02/2014 Guided Meditation: Connecting with Aliveness and Openness

25:37
03/26/2014 Guided Meditation: Relaxing into Presence

23:39
03/19/2014 Guided Meditation: Letting Life Live Through You

21:53
03/12/2014 Guided Meditation: Cultivating a Relaxed Attentiveness

27:23
03/05/2014 Guided Meditation: Dynamic Presence

23:52
02/26/2014 Guided Meditation: A Healing Breath



Guided Forgiveness Meditation
NOTE: an excerpt from the end of the "A Forgiving Heart" talk below. Includes a poem from Rumi at the end.


20:30





11:22
02/19/2014 Guided Meditation: Into Stillness

28:29
02/05/2014 Guided Meditation: Listening to & Feeling the Moment (2)

21:42
01/22/2014 Guided Meditation: A Listening Presence

28:57
01/15/2014 Walking Meditation Instructions (from the IMCW New Year's retreat)

6:18
01/08/2014 Guided Meditation: Refuge in Living Presence

28:21
01/01/2014 Holiday evening - No Class - Enjoy a favorite from 2011:

Guided Meditation: The Center of Now - Includes Body Scan

24:19
12/18/2013 Guided Meditation: Being Presence



Also enjoy: A Shared Prayer for Compassion and Peace - offered at end of the winter solstice talk.
26:22




1:39
12/11/2013 Guided Meditation: Space & Aliveness

28:43
11/27/2013 Guided Meditation: Listening to & Feeling the Moment

30:53
11/20/2013 Guided Meditation: Choiceless Awareness

28:51
11/13/2013 Guided Meditation: Breath & Presence

26:38
11/06/2013 Guided Meditation: Continuous Space, Filled with Awareness

29:37
10/30/2013 Guided Meditation: Relaxing Back into Presence

27:54
10/20/2013 Guided Forgiveness Practice (from fall 2013 IMCW retreat)
Instructions, then a guided forgiveness meditation.

32:04
10/16/2013 Guided Meditation: Listening to, and Feeling, the Moment

28:37
10/09/2013 Guided Meditation: Being Presence

28:04
10/02/2013 Guided Meditation: Choosing Living Presence

23:53
09/25/2013 Guided Meditation: Vipassana (Insight or Mindfulness)

19:42
09/18/2013 Guided Meditation: Embodied Presence

27:14
09/11/2013 Guided Meditation: Breath & Awareness

25:50
09/04/2013 Guided Meditation: Letting Life Be As It Is

29:04
08/28/2013 Guided Meditation: Rest As Presence

26:54
08/21/2013 Guided Meditation: Resting As Awareness

27:50
08/14/2013 Guided Meditation: Into the Stillness (a favorite from 2007)

28:53
08/07/2013 Guided Meditation: The Aliveness and Space of Presence

27:13
07/31/2013 Guided Meditation: Relaxing the Heart (from 9/9/2009) 23:03
07/24/2013 Guided Meditation: A Listening, Receptive Presence 26:05
07/17/2013 Guided Meditation: Letting Life Be, Just As It Is 25:44
07/03/2013 Guided Meditation: Beingness and Aliveness 27:00
06/26/2013 Guided Meditation: "The Dance of Aliveness" 28:00
05/29/2013 Guided Meditation - "Just This Breath" 23:10
05/22/2013 Guided Meditation - "Relaxing Into Presence" 23:27
05/15/2013 Guided Meditation - "Open, Wakeful Presence" 23:47
05/08/2013 Guided Meditation - "Coming Home to Being"

21:18
04/24/2013 Guided Meditation - "Living Presence" 23:39
04/17/2013 Guided Meditation - "Entering the Mystery"
Guided Meditation - "Entering the Mystery" - (19 min. without OM's)
26:06
19:48
04/10/2013 Guided Meditation - "Coming Home to What's Here" 24:06
04/03/2013 Guided Meditation - "Letting LIfe Live through You" 16:57
03/27/2013 Guided Meditation - "Being Right Here" 17:36
03/13/2013 Guided Meditation - "Coming Home to Being" 16:43
02/20/2013 Guided Meditation - "Homecoming to Wakeful Presence" 20:51
02/13/2013 Guided Meditation - "Listening to Your Life" 21:41
02/06/2013 Guided Meditation - "Living, Vivid Hereness" 16:56
01/30/2013 Guided Meditation - "At Home in Presence" 26:43
01/16/2013 Guided Meditation - "The Breath As a Portal to Presence" 19:57
01/09/2013 Guided Meditation - "Coming Home to Aliveness and Presence" 16:50
01/02/2013 Guided Meditation - "Arriving Fresh in Sacred Presence" 21:49
12/19/2012 Guided Meditation: Arriving In Sacred Presence 17:11
12/12/2012 Guided Meditation - Coming Home to Presence 13:27
12/05/2012 Guided Meditation 19:44
11/21/2012 Guided Meditation - Full Aliveness & Transformative Presence 28:02
11/14/2012 Guided Meditation - Presence, Aliveness, Space 20:10
11/07/2012 Guided Meditation - Setting Intention 22:00
10/24/2012 Guided Meditation 23:55
10/17/2012 Guided Meditation: Listening - Portal to Full Awareness 21:36
10/10/2012 Guided Meditation: Listening Presence 25:24
10/03/2012 Guided Meditation: On Intention - What Does Your Heart Most Long For? 22:47
09/26/2012 Guided Meditation: Inhabiting Vibrating Space 26:04
09/19/2012 Guided Meditation: Embodied Spirit
Guided Meditation: Embodied Spirit (with community OM's)
23:48
27:01
09/12/2012 Guided Meditation: Opening Into Space and Aliveness
23:39
09/05/2012 Guided Meditation: Receiving Life Through the Senses
23:08
08/29/2012 Guided Meditation: Dance of Aliveness
18:57
08/22/2012 Guided Meditation: Collecting, Unifying and Opening the Mind
23:20
08/15/2012 Guided Meditation: Resting in Mindful Awareness
28:04
08/08/2012 Guided Meditation: Mindful Presence
Don't miss this one! (just posted - 8/30/2012)
24:35
08/01/2012 Guided Meditation: Float in Awareness
18:03
07/25/2012 Guided Meditation: A Listening Presence
19:00
07/18/2012 Guided Meditation: Space of Awareness (from Spring 2012 IMCW retreat)
This meditation is adapted from a meditation called "Open Focus." Let whatever comes spontaneously to your awareness to be there as you follow along with the questions, which begin with, "Can you imagine...?"
28:51
7/11/2012 (from Retreat) Introduction to the Heart Practices
These instructions on the heart practices were given at the IMCW 2012 Spring Retreat. A guided lovingkindness or "metta" meditation to open the heart, call on love, and come home to presence follows.
39:55
06/27/2012 Guided Meditation - Field of Aliveness - 18 min.
17:49
06/20/2012 Guided Meditation - Invite Yourself Into Presence - 16 min.
16:31
06/13/2012 Guided Meditation - Letting Life Be As It Is - 21 min.
A little longer guided meditation - when you have a little more time...
Guided Meditation - Letting Life Be As It Is - 15 min.
Same meditation, but without the introduction and "Om's"
21:15

15:00
06/06/2012 Guided Meditation - Arriving in Now
A little longer guided meditation - when you have a little more time...
23:00
05/30/2012 Guided Meditation - Resting in Wakefulness
A short guided meditation - when you only have 13 minutes...
13:00
05/23/2012 Guided Meditation - Being Here
A short guided meditation - when you only have 10 1/2 minutes...
10:29
05/16/2012 Guided Meditation - Open Awareness 22:52
05/09/2012 Guided Meditation - Dance of Sensation 24:36
04/25/2012 Guided Meditation - "Sacred Ground of Awareness" 25:14
04/11/2012 Guided Meditation 21:41
04/04/2012 Guided Meditation

Guided Meditation - In the Body (shorter without the Om's)
25:22

19:56
03/28/2012 Guided Meditation 25:59
03/21/2012 Guided Meditation - Let Go Into Now 24:23
03/14/2012 Guided Meditation - The Dance of Sensations 23:59
03/07/2012 Guided Meditation - Meeting Life with Your Whole Body 26:41
02/29/2012 Guided Meditation - Portal of Aliveness 23:50
02/08/2012 Guided Meditation - Letting Life Live Through Us 25:22
02/01/2012 Guided Meditation 24:59
01/25/2012 Guided Meditation 26:44
01/18/2012 Guided Meditation 24:40
01/11/2012 Guided Meditation 26:35
01/04/2012 Guided Meditation 23:29
12/21/2011 Guided Meditation 23:56
1214/2011 Guided Meditation 24:47
12/07/2011 Guided Meditation - Being Here 23:40
11/23/2011 Guided Meditation - Portal to Presence 23:25
11/16/2011 Guided Meditation 22:12
11/09/2011 Guided Meditation - Discovering Inner Space
By imagining the space inside the body, we discover the continuous space of awareness that is the source and essence of all aliveness.
29:21
11/02/2011 Guided Meditation 25:37
10/26/2011 Smile Meditation - Embracing Life 26:02
10/19/2011 Guided Meditation - Notice and Pause 24:31
10/10/2011 Guided Heart Meditation - Forgiveness Practice
(from the Fall IMCW Retreat at Reisterstown, MD)
30:50
10/05/2011 Guided Meditation 24:32
09/28/2011 Guided Meditation With the Rain 27:52
09/21/2011 Guided Meditation - (Introductory) 23:58
09/14/2011 Guided Meditation - (Introductory) 23:01
09/07/2011 Guided Meditation 23:01
08/31/2011 Vipassana Guided Meditation 21:05
08/13/2011 Guided Meditation--Inner Space - Gateway to Open Awareness
(adapted from Open Focus Meditations led by Les Fehmi, Ph.D.)
19:04
07/20/2011 Guided Meditation--The Space of Awareness-2 24:07
07/06/2011 Guided Meditation--The Space of Presence 24:39
06/29/2011 Guided Meditation--Reflection on Intention 23:22
06/15/2011 Guided Meditation--The Mysterious Aliveness of Presence 21:57
06/08/2011 Guided Meditation - Listening and Pure Awareness 22:52
06/01/2011 Guided Meditation - Mindful Presence 18:08
05/25/2011 Guided Meditation - The Space of Awareness 22:00
05/18/2011 Guided Meditation - The Dance of Sensation 21:58
05/11/2011 Guided Meditation - Awake and Relaxed 21:04
04/27/2011 Guided Meditation - In the Body 25:33
04/20/2011 Guided Meditation - Metta Practice 30:53
04/13/2011 Metta Meditation - Happiness 26:29
03/30/2011 Guided Meditation 22:24
03/23/2011 Guided Meditation - Saying Yes to Now 24:37
03/16/2011 Guided Meditation 28:03
12/08/2010 Meditation on Intention 21:34
11/17/2010 Guided Meditation on Listening 26:26
08/04/2010 Guided Meditation - Gateway to Presence 10:30
07/07/2010 Smile Guided Meditation 25:29
03/24/2010 Guided Meditation - Listening-Presence 23:34
02/03/2010 Guided Meditation - Arriving in Presence 24:29
09/09/2009 Guided Meditation: Relaxing the Heart (from 9/9/2009) 23:03
07/08/2009 Meditation - Resting in Awareness 29:18
06/03/2009 Meditation (enjoy the sounds of the intense rainstorm that ran through Bethesda that evening!) 25:55