Here are some guided meditations open to all. Most of them are recorded live in the numerous offerings.
A Map of Breathing Meditation
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?
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.
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.
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.