GUIDED MEDITATIONS LED BY JAMIE LYNN
Meditations for mindfulness (if you're short on time, a number of these practices are under 3 minutes):
"Dropping in" to the present moment (2 minutes)
Noticing sensations in the body (2 minutes)
Mindfulness of Emotions (2 minutes)
Gratitude for our five senses (2 minutes, 30 seconds)
Noticing the sensations of the breath in the body (2 minutes, 30 seconds)
Tense and Release exercise (4 minutes)
Mindfulness of Thoughts (2 minutes, 30 seconds)
"Playing" attention guided practice led by Jamie Lynn (6 minutes)
FOFBOC (Feeling your feet on the floor and your bottom in the chair) (6 minutes)
WOMMPing (3 minute movement exercise designed to wake up the brain)
Noticing sensations in the body (2 minutes)
Mindfulness of Emotions (2 minutes)
Gratitude for our five senses (2 minutes, 30 seconds)
Noticing the sensations of the breath in the body (2 minutes, 30 seconds)
Tense and Release exercise (4 minutes)
Mindfulness of Thoughts (2 minutes, 30 seconds)
"Playing" attention guided practice led by Jamie Lynn (6 minutes)
FOFBOC (Feeling your feet on the floor and your bottom in the chair) (6 minutes)
WOMMPing (3 minute movement exercise designed to wake up the brain)
Meditations for giving and receiving love (heartfulness)
Abbreviated Breathing Compassion in and Out (6 minutes, 30 seconds)
This Kind wishes/ Loving kindness meditation is designed for those who are new or would like a guided practice for sending kind wishes to loved ones, themselves, and a difficult person (16 minutes).
Abbreviated Kind Wishes Practice led by Jamie Lynn (5 minutes)
Compassionate friend meditation led by Jamie Lynn (10 minutes)
Compassion with Equanimity (10 minutes)
This Kind wishes/ Loving kindness meditation is designed for those who are new or would like a guided practice for sending kind wishes to loved ones, themselves, and a difficult person (16 minutes).
Abbreviated Kind Wishes Practice led by Jamie Lynn (5 minutes)
Compassionate friend meditation led by Jamie Lynn (10 minutes)
Compassion with Equanimity (10 minutes)
Meditations for Kids (Parent-Child Self-Compassion)
Human, Just Like Me for Kids guided practice (2 minutes)
Self-compassion break for kids: Kids, teens or grown ups can use this abbreviated self-compassion break when you are you are having a difficult time. There are three parts to a self-compassion break: 1) Noticing that you're having a difficult time 2) Remembering that having difficult feelings, thoughts, and experiences is a part of being human (you're not alone!) 3) Practicing self-kindness
Self-compassion break for kids: Kids, teens or grown ups can use this abbreviated self-compassion break when you are you are having a difficult time. There are three parts to a self-compassion break: 1) Noticing that you're having a difficult time 2) Remembering that having difficult feelings, thoughts, and experiences is a part of being human (you're not alone!) 3) Practicing self-kindness
Mindful Self-Compassion Guided Meditations
Session 1:
MSC Welcoming Meditation - welcoming yourself into the room, noticing what arises, and responding with compassion
The Self-Compassion break - this guided self-compassion break is a practice that you can use to help yourself be present and kind to yourself when you are having a difficult time.
Short self-compassion break (2 minutes, 40 seconds)
Session 2:
Affectionate Breathing Meditation (20 minutes)
Notes: If you are new to the Affectionate Breathing meditation you may first want to try this guided exercise for feeling the sensations of breathing as well as listen to suggestions for how you can warm up or cool down your awareness during the meditation.
Abbreviated Affectionate Breathing Meditation (5 minutes)
Session 3: Loving Kindness Meditation
Sending kind wishes to a loved one, ourselves, and others (7 minutes)
Note: You may wish to do a couple of minutes of mindful breathing or listening to sounds before doing the above kind wishes practice.
Session 4: Finding your Compassionate Voice
Meditation: Loving Kindness for Ourselves (10 minutes)
Session 5: Living Deeply
Abbreviated Breathing Compassion in and Out (6 minutes, 30 seconds)
MSC Welcoming Meditation - welcoming yourself into the room, noticing what arises, and responding with compassion
The Self-Compassion break - this guided self-compassion break is a practice that you can use to help yourself be present and kind to yourself when you are having a difficult time.
Short self-compassion break (2 minutes, 40 seconds)
Session 2:
Affectionate Breathing Meditation (20 minutes)
Notes: If you are new to the Affectionate Breathing meditation you may first want to try this guided exercise for feeling the sensations of breathing as well as listen to suggestions for how you can warm up or cool down your awareness during the meditation.
Abbreviated Affectionate Breathing Meditation (5 minutes)
Session 3: Loving Kindness Meditation
Sending kind wishes to a loved one, ourselves, and others (7 minutes)
Note: You may wish to do a couple of minutes of mindful breathing or listening to sounds before doing the above kind wishes practice.
Session 4: Finding your Compassionate Voice
Meditation: Loving Kindness for Ourselves (10 minutes)
Session 5: Living Deeply
Abbreviated Breathing Compassion in and Out (6 minutes, 30 seconds)
Fierce Self-Compassion Meditations and Practices
Yang Motivating and Encouraging Self-Compassion break: This self-compassion break, led by Jamie Lynn, can be used to help to motivate yourself to make a positive change in your life. It is based on Kristin Neff's Sounds True audio, The Yin and Yang of Self-Compassion.
"Providing" Self-Compassion Break (6 minutes)
Breathing Yin and Yang (10 minutes)
"Providing" Self-Compassion Break (6 minutes)
Breathing Yin and Yang (10 minutes)
Meditations for yoga/relaxation
Meditations Related to the Compassion Course
Soaking in Met Needs (6 minutes)
Embodying a Need (5 minutes)
Connecting, Softening, Soothing (6 minutes)
Embodying a Need (5 minutes)
Connecting, Softening, Soothing (6 minutes)
Guided Meditations led by Karen Bluth for Mindful Self-Compassion for Teens (MSC-T)
Three Soothing Breaths (1 minute)
A moment for me (5 minutes)
Compassionate Friend (10 minutes)
Loving Kindness for Someone You Care About (15 minutes)
Breathing Compassion in and out/ Giving and Receiving (13 minutes)
Loving Kindness for my Small Self (10 minutes)
A moment for me (5 minutes)
Compassionate Friend (10 minutes)
Loving Kindness for Someone You Care About (15 minutes)
Breathing Compassion in and out/ Giving and Receiving (13 minutes)
Loving Kindness for my Small Self (10 minutes)
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Additional Resilience Information and practices for REDgen Teens and others
Affirmation of Goodness paired with Complaints (3 minutes)
Responding to Anger (3 minutes)
Stress and the Breath (2 minutes)
Emotions and Sensations (3 minutes)
The Stories we tell ourselves (2 minutes)
Connecting with our values (3 minutes)
Emotions and Values (3 minutes)
Strengths and Weaknesses belong (3 minutes)
Being Self-Responsive (3 minutes)
Responding to Anger (3 minutes)
Stress and the Breath (2 minutes)
Emotions and Sensations (3 minutes)
The Stories we tell ourselves (2 minutes)
Connecting with our values (3 minutes)
Emotions and Values (3 minutes)
Strengths and Weaknesses belong (3 minutes)
Being Self-Responsive (3 minutes)