Mindfulness Meditations

The essential basics very well done.

  • The first six mindfulness meditations are a set that is fairly described as, “meditations on how to do mindfulness meditation”.
  • Dr. Jon Kabat Zinn is as credible as any teacher of meditation in the world.
  • He founded the Center for Mindfulness at the University of Massachusetts Medical School thirty-five years ago, and has been the prime mover in introducing meditation and Mind-Body Medicine to the healthcare community and bringing it to a level of broad acceptance in the mainstream of medical practices. His MBSR program is now taught in hospitals, universities, and major corporations all over the world.
  • The evidence from more than 3,000 published research studies, many of which were on MBSR, combine to show that an informed and consistent mindfulness meditation practice has substantial mental, emotional, physical, and relationship benefits with populations ranging from physicians to prisoners.
  • The first six meditations are presented in a specific order. Each one builds on all the meditations that came before it. They are useful for people who are new to meditation as well as experienced practitioners.
  • Please make use of the articles, “Your Brain on Meditation”, “What Mindfulness Is and Is Not”, and “How to Start a New Meditation Practice Easier and More Sustainable”.
  • Ask for the help you need, when you need it.


Body Scape Meditation (22 minutes)

  • Jon leads this gentle awareness of the body as a whole. Body awareness is a primary method of growing mindfulness.
  • The ability to intentionally guide stable and sustained attention to an intended subject of awareness is a foundational skill that enables a wide range of benefits in all areas of life.
  • Includes intentionally experimenting with observing “what is, as it is” outside of habitual thoughts.


Breathscape and Bodyscape Meditation (21 minutes)

  • Jon invites awareness of the connection between “outer” and “inner” posture and the value of intentionally setting a balanced, grounded, and dignified physical posture.
  • Gently growing the ability to simply be fully present and “ride the wave of the breath” without any agenda. Just “being” without “doing”.
  • Deepening the willingness (and therefore ability) to gently give full care and attention to “what is as it is” without forcing or judging.
  • Growing the conscious and intentional awareness of body sensations; how they arise, are present, and can pass away without our needing to react.
  • This learning becomes a surprisingly valuable skill when applied to thoughts and emotions.


Soundscape Meditation (27 minutes)

  • Meditation is a radical act of love for life. It is taking a stand in your life.
  • A person’s “Intention” to bring energy and awareness to their meditation. Attention and intention are woven together.
  • The process of “keep coming back” to the intended object of Awareness is absolutely essential; because it is this very “act” that grows the quality of being “present” and allows a person to be “fully alive”.
  • Mind wandering is not a problem. It is part of the process.
  • What we call “meditation” is the training of our ability to be “fully alive”. Meditation is not a break from life. Any more than life is a break from meditation.
  • All of life is “the practice” of being awake to present experience.
  • Kindness to oneself is the key.


Mindscape Meditation (20 minutes)

  • After settling the mind and body, Jon invites letting thoughts, emotions, and mood states to the center stage of awareness.
  • Simply observing the stream of thoughts, without being carried away by their content. Or the emotions they evoke.
  • Comfortably resting on the bank of your river of thoughts and emotions. Seeing them as events that arise, are present, and pass away. Observing how they are pleasant, neutral, and unpleasant. Without reacting.
  • Growing your awareness of thoughts and feelings are a process that is a natural part of life.
  • Noting the difference between your experience and the habitual commentary and judgments of your experience.


Now Scape (Choice Awareness) Meditation (30 minutes)

  • Choiceless Awareness can be described as the ability to see with increased openness, clarity, and with fewer pre-emptive judgments.
  • Jon skillfully guides a gentle process of intentionally reducing the role of habitual perceptions, judgments, and reactions; which then enables a person to be more fully present to themselves, other people, and life.
  • Being more present to “what is, as it is” within oneself and others enables choices that more accurately respond to core values and real world needs of oneself and others.


Walking Meditation (10 minutes)

  • Walking meditation has the same intentional cultivation of mindful awareness and the embodiment of being “present” as sitting meditation.
  • Walking meditation can be done at any speed in any venue. However, it is generally taught to beginners with very slow and small steps so they learn to focus awareness on each part of every step.
  • Intentionally keeping mind and body together enables “stillness inside of the motion”.
  • Once understood, walking meditation can best be done without any “guide”; and can be done at any speed, including running or biking.
  • Walking meditation is not “going anywhere”. It is being fully present to yourself, what you are doing, and where you are.
  • And, a person can learn to be intentionally fully present when they are walking across a parking lot, hiking in a forest, or climbing stairs.