Here are some guided meditations open to all. Most of them are recorded live in the numerous offerings.

 

A Map of Breathing Meditation

Preliminaries
Find a place to sit and rouse some determination to focus the mind and body energies in
a skilful way, this is not time to for attention to drift all over the place, to plan the next few days etc. It is an intentional practice with skill and effort.
Review and explore posture - body relaxed yet upright, belly soft, mind open and curious, remember to embody a practice of smiling.
Some exercise before is really helpful to wake the body/mind up.
Take Inventory – Whats here now present in the mind and body. Pains, resistance, tiredness, enthusiasm, whats happening in the body, where, whats the breath doing? What feelings are present? Moving towards moving away (preferences)?
Take the one seat and set your intentions. Make sure your timer is set and that it is realistic. Short focused sits are more useful than long meditations where focus drifts all of the place.
Be kind to yourself, nothing much is achieved through striving and beating oneself up. Did I mention smiling is perhaps the most essential quality to bring to a practice of meditation?

Main Practice
Awareness to the ground underneath you, feel the force of gravity and support of the earth beneath, open each of the senses and take notice.
Bring awareness to the physical sensations of breathing.
Soften into the natural state of being no one going no where, simply being, presence.
Focus one pointedly at the place where you can feel the breath coming out of the nostrils.
Actively investigate the nature of the breath as it relates to this mind/body state now.
As your ability to focus deepens notice the kinds of breathing.  Breathing in long, breathing in short, deep, shallow, rough smooth…What is the texture of the breath, if it were an ocean what would the nature of the waves be?
Awareness of the whole body of the breath – Clear presence for the start, middle, and end of each inhalation and exhalation. Calming the body breathing in,  smiling I breathe out.
There are more instructions but this is the foundations of a skilful mindfulness practice.

Concluding practice
The review needs to focus on how the breath changed during the course of the meditation. Review the practice and find at least three new discoveries. These can be to do with new insights and understandings, prominent sensations in the body, mind states that arose.
Share the merit – This means that we dedicate our efforts to the growth of goodness in the world. Whether we realise it or not all life is interconnected, by sharing the merit we wire together the neurons of kindness and expand the view to include everything not just ourselves.

Broader perspective
The more time you devote to mindfulness/meditation, the more you will realise and experience your energy body. The more pervasive the calm, the more the ground is prepared for insight.  Trauma and all sorts of states of suffering live in the body. As a calm deepens these knots naturally begin to release. We can experience strange sensations in the body, like tingles, insects crawling, jolts, shaking. Equally challenging are mind states/stories/feelings that can show up. It is so easy to project these on to others, like heat seeking missiles we become convinced that so and so did this and it made me feel that. As your practice deepens you will come to experience the truth that ALL experiences arise in your mind. If we can hold the space, lean into the support of group, the silence, thing will tend toward integration and as a result we will become freer, happier, calmer. This is a deeply healing process if we are able to meet it with kindness, interest patience and love. This is the path of meditation for healing and wholeing, it changes everything. 

 

Jaime shares a few ideas about why mindfulness meditation helps us live a full appreciative life on the crest of the ever fresh wave.

 
 

A Handful of Poems
For Courage and Remembering that the Work is worthwhile.

 

Autobiography in Five Chapters by Portia Nelson

THREE
I walk down the same street.
There is a deep hole in the side walk.
I see it is there.
I still fall in…it’s a habit.
My eyes are open.
I know where I am.
It’s my fault.  (responsibility?)
I get out immediately.
FOUR
I walk down the same street.
There is a deep hole in the side walk.
I walk around it.
FIVE
I walk down another street.

ONE
I walk down the street
There is a deep hole in the sidewalk
I fall in.
I am lost…I am hopeless
It isn’t my fault.
It takes forever to find a way out.
TWO
I walk down the same street.
There is a deep hole in the side walk.
I pretend I don’t see it.
I fall in again.
I can’t believe I’m in the same place.
But it isn’t my fault.
It still takes a long time to get out.


The Way It Is
There's a thread you follow.
It goes among things that change.
But it doesn't change.
People wonder about what you are pursuing.
You have to explain about the thread.
But it is hard for others to see.
While you hold it you can't get lost.
Tragedies happen; people get hurt
or die; and you suffer and get old.
Nothing you do can stop time's unfolding.
You don't ever let go of the thread.
 
By William Stafford, from The Way It Is, 1998



THE PITH INSTRUCTION

The pith instruction is, Stay...stay...just stay.
Learning to stay with ourselves in meditation is like training a dog.
If we train a dog by beating it, we'll end up with an obedient but very inflexible and rather terrified dog. The dog may obey when we say "Stay!" "Come!" "Roll over!" and "Sit up!" but he will also be neurotic and confused.
By contrast, training with kindness results in someone who is flexible and confident, who doesn't become upset when situations are unpredictable and insecure.
So whenever we wander off, we gently encourage ourselves to "stay" and settle down.
Are we experiencing restlessness? Stay!
Discursive mind? Stay!
Are fear and loathing out of control? Stay!
Aching knees and throbbing back? Stay!
What's for lunch? Stay!
What am I doing here? Stay!
I can't stand this another minute! Stay!
That is how to cultivate steadfastness.

- Pema Chodron (The Places That Scare You)



Silent Prayer By Tarchin Hearn


Left Palm <————> Right Palm
gazing at these wondrous hands

Then in silence,
sensitively, lovingly, gently, and respectfully, bringing them together, at the heart.

Releasing into the mystery of union and multiplicity
this unbreakable wholeness of life unfolding in process.

With flowing breath
and the profound blessing of healing presence,
we realize our true home.

Easeful presence and skilful engagement
mind and matter
form and function
knower and known
work and play
inner and outer
micro and macro
self and other
one and many
profound and mundane
worldly and spiritual
stillness and movement
animate and inanimate
brain and body
individual and community
creature and environment . . .


Four-Fold Way
Show up and choose to be present.
Pay attention to what has heart and meaning.
Tell the truth, without judgment or blame.
Don’t be attached to outcome

What if our religion was each other
If our practice was our life
If prayer, our words
What if the temple was the Earth
If forests were our church
If holy water--the rivers, lakes, and ocean
What if meditation was our relationships
If the teacher was life
If wisdom was self-knowledge
If love was the center of our being.

~ Ganga White