Short Guided Meditation
Curated guided meditation to aid your practice.
This curated list of guided meditation would be beneficial whether you are a beginner or a seasoned practitioner. The playlists of guided meditation are listed on our Youtube Channel.
INTRODUCTION TO MEDITATION
What is meditation? Why do we meditate? How do we meditate?
Meditation 101 – Introduction to Meditation
by Chade-Meng Tan & Kelly Boys
10 minutes
What is Meditation? Meditation is mental training. We cultivate certain qualities of mind like joy and kindness through meditation. We practice meditation by bringing continuous attention to the breath.
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MEDITATION POSTURE
How do we sit in meditation? What if we cannot sit cross-legged on a cushion on the floor?
Meditation Posture
by Kelly Boys
1 minute
Meditation posture is one that allows you to be alert, yet relaxed. Be strong like a mountain, and flexible like bamboo.
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BODY SCAN AND GUIDED RELAXATION
It is important to relax our mind and body before we meditate. It allows us to be well-rested mentally and physically, and prepares our mind and body for our meditation session.
Mindfulness of the Body
by Kelly Boys
6 minutes
Bring awareness to mindfulness of the body. Scan the body, and be present to the sensations in the body. Notice, without judging. Relax the body as you scan the body.
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How do I do Body Scan Meditation
by Mingyur Rinpoche Mingyur Rinpoche leads us through different techniques to bring the mind and body together and explains that this practice can eventually help us to connect with our innate well-being. |
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Body Scan
by Sister True Dedication Bring awareness to our breathing, relax our body, and expand awareness to the earth beneath us. Practice this guided meditation to regain calm, spaciousness and solidity. Note: Audo Only |
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Deep Relaxation
by Sister Dang Nghiem Deep relaxation is an opportunity to come back to our body. Become aware of the tension and pain in the body. Release them with the light of awareness. Note: Audio only |
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Total Relaxation
by Brother Dao Hanh Total complete relaxation is best practiced lying down. This guided body scan helps relax all parts of your body, top to toe. Follow your breathing, relax your muscles, and allow your body to truly rest. Relaxation brings peace, happiness and creativity. Note: Audio only |
LOVING-KINDNESS AND COMPASSION
We incline the mind towards loving-kindness and compassion. The mind abides in joy, peace and calm. We wish the same for others, and wish that they too are free from suffering and dwell in happiness.
Metta Loving-Kindness Meditation
by Kelly Boys
7 minutes
Bring to mind someone you love, somene that is neutral to you, someone you have a challenge with, and to yourself. Send well wishes to these people:
“May I be happy.”
“May I be at peace.”
“May I be free form suffering.”
“May I have the resources I need to navigate life.”
“May I feel a sense of well-being.”
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AWARENESS
Practicing meditation helps cultivate awareness. With awareness, there is knowing of whatever is arising and ceasing in the present moment – bodily sensations, emotions/mood of the mind, or thoughts in the space of the mind. Be aware non-judgmentally; the silent knowing.
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MINDFULNESS OF BREATHING
Meditation using the breath is one of the classic methods taught by the Buddha and practiced widely today.
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Knowing the Breath
by Ajahn Kalyano Know the full breath. The beginning, middle, and end of the breath. Know whether it’s a long or short breath. Cultivate mindfulness of each in-breath and out-breath. We tame the mind, and cultivate the qualities of mindfulness and clear comprehension. |
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Mindful of Breathing
by Ajahn Kalyano Instruction on how to do mindfulness of breathing.
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Mindfulness of Breathing
by Ajahn Anan Instructions on how to do mindfulness of breathing, including instructions on counting the breath. Descriptions of the higher stages of the path is also expounded upon. Note: Audio only
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MINDFULNESS OF SENSATIONS
Mindfulness of sensations refers to awareness of whether a sensation experienced is pleasant, unpleasant, or neither-pleasant-nor-unpleasant, and awareness of whether that sensation is worldly or unworldly.
Body Scan on Sensations in the Body
by Mingyur Rinpoche
5 minutes
Scan the body from head to toe. Become aware of sensations. Relax your body. Practice looking deeply at sensations. When you watch the sensation, you are not the sensation. There is space.
MINDFULNESS OF THE MIND
Mindfulness of mind refers to awareness of the general state and level of consciousness, which is determined by its mental factors such as lust, hate, and delusion. For that reason, the instruction for mindfulness of mind is about paying attention to mental factors.
Mindfulness of the Mind Meditation
by Brother Phap Luu
12 minutes
“If we shine the lamp of awareness steadily on our state of mind, that state of mind will transform into something better.”
Note: Audio only.
MINDFULNESS OF DHARMAS
Mindfulness of Dharmas refers to the contemplation of experiences in relation to the universal laws surrounding the nature of suffering and liberation from suffering. Mindfulness of Dharmas include mindfulness of the 5 hindrances, aggregates, 6 sense bases, 7 factors of enlightenment, 4 noble truths.
Four Foundations of Mindfulness (Four Satipatthana)
by Bhikkhu Analayo
40 minutes
Guided meditation on the four foundations of mindfulness: mindfulness of body, mindfulness of sensations, mindfulness of mind and mindfulness of Dharmas.
Note: Audio only.
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WALKING MEDITATION
Apart from sitting meditation, walking meditation is traditionally taught in meditation retreats to complement long sitting meditation sessions. The practice of walking meditation allows one to maintain and strengthen awareness in a different posture. It also helps us integrate meditation into our daily lives.
Guided Walking Meditation
by Sister Dang Nghiem
2 minutes
Instructions for walking meditation. You pay attention to your breath, and to your step. And you synchronize your step and your breath together.
Note: Audio only
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MOVEMENT & STRETCHING
In between sessions of sitting meditation, it is recommended to engage in mindful movement & light stretching. Movement & stretching is a good transition between sitting meditation where the body is outwardly still, to moving in daily life. The practice of mindful movement helps cultivate awareness while the body is moving.
You could practice mindful movement before sitting meditation, after sitting meditation, or as a standalone practice.
Ten Mindful Movements
by Zen Master Thich Nhat Hanh
15 minutes
Zen Master Thich Nhat Hanh developed these gentle physical movements designed as mindful stretching breaks between long periods of sitting meditation.
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Movement Meditation – Standing
by Dharma Drum Mountain Dharma Drum Mountain Eight-Form Moving Meditation is a set of easy-to-learn exercises that can be practiced almost anytime anywhere. Mindful movement helps keep the body and mind relaxed and healthy. This series is done standing up. |
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Movement Meditation – Sitting
by Dharma Drum Mountain Dharma Drum Mountain Eight-Form Moving Meditation is a set of easy-to-learn exercises that can be practiced almost anytime anywhere. Mindful movement helps keep the body and mind relaxed and healthy. This series is done seated.
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Ten Mindful Movements
by Brother Thich Man Tue Practice this gentle guided mindful movement sequence. Relax your body and heal your mind.
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COMPLETE MEDITATION SESSION
Engaging in meditation practice goes beyond engaging in our chosen meditation method (e.g., mindfulness of breath, open awareness, or metta loving-kindness). A full meditation session includes what we do before coming to the cushion, and what we do when we exit the meditation. This curated complete meditation session offers guidance good for both beginners and seasoned meditators.
Chan (Zen) Hall in Your Home
by Dharma Drum Mountain
1 hour 30 minutes
A complete meditation session includes:
- setting the right intention for practice
- doing movement meditation
- relaxing body and mind
- checking our posture
- using the meditation method
- doing self-massage when we exit meditation.
At the end, a Venerable expounds on steps of meditation. This session includes 30 minute of unguided, silent meditation. You may use your meditation method of choice.
Note: The introduction and ending talk is offered in Chinese (with English subtitles).