Guided Meditations

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)

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)

Human, Just Like Me guided practice/meditation (4 minutes)

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.

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

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)

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.

Session 5: Living Deeply
Abbreviated Breathing Compassion in and Out (6 minutes, 30 seconds)

Fierce Self-Compassion Meditations & Practices (inspired by the work of Kristin Neff)

"Providing" Self-Compassion Break (6 minutes)

Meditations for yoga/relaxation

Extending the Exhalation (2 minutes)

61 Points Guided Meditation (12 minutes)

Meditations for Positive Neuroplasticity (Growing the Good)

Soaking in Met Needs (6 minutes)

Embodying a Need (5 minutes)