These guided mindfulness practices were created for use in our mindfulness-based stress reduction courses and mindfulness workshops. These recordings are also available through the through the Mindful IN MoCo podcast on Spotify or Apple podcasts.
Body Scan
The body scan focuses on cultivating our awarenss of the sensations of the body, and bringing curiosity and attention to our experience.
43 minute body scan (includes introduction)
30 minute body scan
50 minute body scan (includes introduction)
45 minute body scan
Mindful movement
These guided meditations move through a set of gentle yoga postures and stretches, a focus on bringing mindful awareness to our body during each pose.
It will be helpful to use a blanket or yoga mat, if the floor is uncomfortable.
And, you should always feel welcome to modify any stretch or pose to work with the limits of your own body, wherever you find them right here and now.
Floor sequence (44 minutes)
Standing sequence (40 minutes)
Sitting meditations
Open presence (34 minutes)
This guided sitting meditation begins with an awareness of the breath, or feelings of contact, as a stable anchor. Then, attention is expanded to all bodily sensations, then to sound, and to thoughts and emotions. The meditation concludes by exploring open awareness, or choiceless awareness, where we allow experiences to come and go without the need to grab on to any particular feeling or sound or thought. Just sitting in stillness with the present moment.