Meditations

Self Gratitude Meditation

Sit or stand comfortably, eyes open or closed

Feel your breath now, ground into your breath

Offer gratitude for your breath

Feel your body now, ground into your body

Offer gratitude for your body

Feel your mind now, ground into your mind

Offer gratitude for your mind

Feel your heart, ground into your heart

Offer gratitude for your heart

Feel your whole being, ground into your whole being

Offer gratitude for your whole being

Gratitude Meditation

Sit or stand comfortably, eyes open or closed

Feel your breath moving in your chest

Feel your breath flowing all the way through your chest and into your heart center

Breathe in and breathe out of your heart center

Bring to mind what you are grateful for in your life, get an image in your mind of the things that you are grateful for

Breathe this gratitude in and out of your heart

Body Kindness Meditation

Sit or stand comfortably, eyes open or closed

Feel your whole body breathing, grounding into your breath in your body

Feel your whole body with kindness

Feel your lower body with kindness

Feel your upper body with kindness

Feel your head with kindness

Feel your chest with kindness

Feel your heart with kindness

Feel your whole body with kindness

Kindness Meditation

Sit or stand comfortably, eyes open or closed

Breathe in and out of your chest into your heart center

Offer kind wishes to yourself-repeat these phrases in your mind 3X...

May I be healthy

May I be grounded

May I be at ease

Offer kind wishes to your loved ones-repeat these phrases in your mind 3X...

May you be healthy

May you be grounded

May you be at ease

Breathe in and out of your chest into your heart center

Compassion Meditation

Sit or stand comfortably, eyes open or closed

Feel your breath, flowing in and flowing out

Feel your breath in your chest, breathe all the way into your heart

Breathe into and out of your heart

Breathe in all of the struggles...your struggles...the struggles of others

Breathe out compassion...give compassion to yourself and to others

Continue to breathe in the struggles, breathe out compassion

Peace Breath Meditation

Sit or stand comfortably, eyes open or closed

Ground into your body, feel your body 

Ground into your breath, feel your breath flowing in your body

As you breathe in, breathe peace into your body

As you breathe out, breathe peace out into the world

Continue to breathe peace in, breathe peace out

Here Now Breath Meditation

Sit or stand comfortably, eyes open or closed

Come into your body, feel your body sitting

Come into your breath, feel your body breathing

Feel your breath moving in and moving out of your body

As you breathe in, breathe in HERE

As you breathe out, breathe out NOW

Continue breathing Here Now for as many cycles as you wish

Body and Breath Meditation

Sit or stand comfortably, eyes open or closed

Rest your awareness on your body
Become aware of the stillness in your body
Rest your awareness on your breath
Become aware of the movement of your breath
Rest your awareness on the stillness of your body and the movement of your breath

~Adapted from Ruth King

Mountain Body Meditation
Sit or stand comfortably, eyes open or closed
Notice your body
Feel your body like a mountain
Feel your body solid and strong like a mountain
Now feel your breath flowing in your body like a breeze
Feel your body move with each breath
Feel your breath in each moment
Let thoughts float by like clouds

Grounded Mountain Meditation

Sit or stand comfortably, eyes open or closed

Sit or stand straight up and down, like a mountain

Feel your lower body grounded into the earth like the base of a mountain

Feel your upper body lifting straight up like the body of a mountain

Feel the top of your head touching the sky like the peak of a mountain

Feel your body like a mountain; grounded, solid, steady, present

Getting Grounded

Sit or stand comfortably, eyes open or closed

On your inbreath, gather your attention

On your outbreath, drop into the body

Shift your attention to the sensation of your feet on the floor

Sense stability and support through this connection to the earth

Rest in the experience of being grounded

~Roshi Joan Halifax

Rooted Tree Body Meditation

Sit or stand comfortably, eyes open or closed

Sit or stand straight up and down

Feel your body like a tree

Feel your roots, feel your feet connected and rooted to the ground

Feel your trunk, feel your body solid and strong

Feel your crown, feel the top of your head touching the sky above

Feel your breath moving through you, from your roots through your trunk to your crown

Releasing Meditation

Sit or stand comfortably, eyes open or closed

Ground into your body, feel your body 

Ground into your breath, feel your breath 

Breathe into your whole body, breathe out and release

Breathe into your lower body, breathe out and release

Breathe into your upper body, breathe out and release

Breathe into your chest, breathe out and release

Breathe into your head, breathe out and release

Breathe into any part of your body that needs attention, breathe out and release

Breathe into your whole body, breathe out and release

Releasing and Opening Meditation

Sit or stand comfortably, eyes open or closed

Ground into your body, release into this moment in your body

Ground into your breath, release into this moment with your breath

Release anything that you are carrying from the past, feel it releasing from your body and breath

Open to this moment, feel your body and breath right now in this moment

Ground into your heart, being open and receptive to all that may be, right here right now, in your life just as it is


Meditation: Be Kind to Yourself-From Dr. Kristin Neff

Put both hands on your heart (or any place on your body that feels soothing and comforting), pause, and feel their warmth

Breathe deeply in and out

Speak these words to yourself in a warm and caring tone:

This is a moment of suffering

Suffering is a part of life

May I be kind to myself in this moment

May I give myself the compassion I need

Mindfulness of the Elements-From Sebene Selassie

Notice the earth element within and around you: the solidity of your bones, the ground beneath your feet, the density of different objects

Feeling earth internally, externally, and both internally and externally

Notice the water element within and around you: the moistness of your saliva and tears, the liquid you ingest and expel, the moisture in the air, the water flowing from the tap or stream or ocean

Feeling water internally, externally and both internally and externally

Notice the fire element within and around you: the warmth of your heart area, the heat from the sun, the energy cooking your food

Feeling fire internally, externally, and both internally and externally

Notice the air element within and around you: the lightness of breath entering your nostrils, the gentle breeze caressing your body, the force of a fan

Feeling air internally, externally, and both internally and externally