The meditation begins with a body scan, filling the body with aliveness. Then we widen attention, becoming aware of the sounds that are happening moment-to-moment, aware of the sensations, feelings,…
Tara leads a guided Metta meditation with instructions….
A guided Lovingkindness (Metta) meditation from Tara….
We spend many moments in a trance, time traveling to the past and future, lost in a virtual reality. This meditation helps us collect our attention with our breath, awaken…
A blessing is whatever reminds us of the sacred loving presence that shines through all of us. This meditation is a transformational practice in receiving and offering blessings. First we…
This meditation invites us to collect our attention with a calming breath, and then with the senses as a home base, settle into presence. The reminders encourage a letting go…
When we are stressed, our body and mind contract, and energetically we resist the life in the present moment. This meditation helps de-condition the stress reaction by guiding us to…
This meditation includes a full body scan, and then opens the senses to all experience, allowing life to be just as it is. The training is a relaxing back, noticing…
Our habit is to try to manage our experience from a mental control tower. This meditation awakens us through the body, and then invites us to rest in that vast…
…flow of life. The meditation ends with the poem, “Hokusai Says” by Roger Keyes. Hokusai says look carefully. He says pay attention, notice. He says keep looking, stay curious. He…
The receptivity of listening awakens us to the living stream of life. This meditation guides us in listening to sounds, and then listening to and feeling the aliveness of our…
Loving presence is an innate capacity, and it can be cultivated. This meditation begins with a scan arousing a relaxed tender presence in the body, then brings loving attention to…
…feelings in the foreground. As we let go into the sea of presence, we discover am increasing sense of wholeness and peace. The meditation ends with a brief lovingkindness prayer….
Vipassana meditation with Instructions (from 2015 IMCW Spring Retreat)……
When we attune to the inner body, we discover a field of energy and aliveness that is the portal to pure presence. This meditation guides our attention to the inner…
We each have an intrinsic capacity for loving presence, and there are powerful ways of paying attention that bring this potential alive. This meditation uses the image and felt sense…
This meditation begins by guiding us through a scan: opening to inner space and aliveness, then to outer space, and then continuous space, filled with the light of awareness. We…
When we fully inhabit our body, we discover the space and wakefulness of awareness itself. In this meditation, we rest in this open awareness, and when the attention narrows into…
Taking in the Goodness: Rumi said, “Whenever some kindness comes to you, turn that way – toward the source of kindness.” This meditation guides us to look for the source…
Mindfulness means paying attention on purpose to our moment to moment experience. This meditation invites us to collect our attention with the breath and use the breath as a home…
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