Meditation

Meditation is a practice in which an individual trains the mind or induces a mode of consciousness, either to realize some benefit or as an end in itself.

How to Meditate

Sit still in your chosen position. Be mindful of your breath. Every time that your thoughts race off somewhere (and they will, along with song jingles, to-do lists and all manner of unwanted chatter), come back to your breath. Don't berate yourself if you begin wandering, just circle back to your breath.

• Breathe deeply in and out.

• Seek to be aware of the different physical sensations

• you're experiencing as you breathe deeply in and out.

• Notice how your body expands with an inhalation and contracts with exhalation.

• Experience the breath coming in through your nose, out through your mouth and experience how it feels through other parts of your body.

• Notice the stillness around you before and after each breath.

• Come back to your breath whenever the thoughts try to take over. 

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Some Guided Meditation in Audio format to help beginners :-

Guided Mindfulness Exercises

To download a particular guided mindfulness exercise click 'Download' in the right hand column, or right-click and select 'Save as...'.  All of the audio files are in MP3 format and under 20MB size.

Mindfulness of breath

These short mindfulness exercises focus on bringing awareness to the process of breathing. As something that we are doing all of the time, watching our breath allows us to come into the present moment and practice being aware.

Title	Size (MB)	Length	Guidance	Added to site
Three minute breathing	1.0	3:35	Peter Morgan, Free Mindfulness	January 2012	Download
Five minute breathing	3.7	5:31	Mindful Awareness Research Centre, UCLA	November 2011	Download
Five minute breathing	4.3	4:39	Life Happens	January 2012	Download
Six minute breath awareness	1.7	6:32	Melbourne Mindfulness Centre & Still Mind	December 2011	Download
Ten minute breathing	2.6	9:56	Peter Morgan, Free Mindfulness	February 2013	Download
Ten minute mindfulness of breathing	9.2	10:01	Padraig O'Morain	February 2012	Download

Brief mindfulness practices

Title	Size (MB)	Length	Guidance	Added to site
Brief mindfulness practice	3.7	4:05	Padraig O'Morain	February 2012	Download
Three minute breathing space	1.0	3:34	Peter Morgan, Free Mindfulness	February 2013	Download
Three minute mindfulness of sounds	1.4	3:02	Peter Morgan, Free Mindfulness	October 2013	Download

Body scan

Body scan meditations invite you to move your focus of attention around the body, being curious about your experience and observing any sensations that you become aware of. 

Title	Size (MB)	Length	Guidance	Added to site
Forty five minute body scan	19.8	47:34	UCSD Center for mindfulness	October 2011	Download
Twenty minute body scan	9.0	23:12	UCSD Center for mindfulness	October 2011	Download
Body scan	10.0	39:50	Kieran Fleck, Senior CBT Therapist	October 2011	Download
Four minute body scan	1.0	4:01	Melbourne Mindfulness Centre & Still Mind	December 2011	Download
Body scan	13.3	14:36	Vidyamala Burch, Breathworks	January 2011	Download

Sitting meditations

Sitting meditations often use the breath as the central focus of the practice. At times they incorporate awareness of sounds, bodily sensations, thoughts or feelings.

Title	Size (MB)	Length	Guidance	Added to site
Seated meditation	10.4	21:03	UCSD Center for mindfulness	October 2011	Download
Sitting meditation	6.9	20:18	Kieran Fleck, Senior CBT Therapist	October 2011	Download
Breath, sound and body	7.4	12:00	Mindful Awareness Research Centre, UCLA	November 2011	Download
Breath, sounds, body, thoughts, emotions	11.9	19:00	Mindful Awareness Research Centre, UCLA	November 2011	Download
Ten minute wisdom meditation	3.9	10:26	UCSD Center for mindfulness	November 2011	Download

Mindful movement

Mindful movement practices involve some form of intentional movement such as walking, yoga, tai chi or simple stretching. The intention in the practice is often to focus on the breath and body, noticing sensations in moments of movement and moments of stillness. 

Title	Size (MB)	Length	Guidance	Added to site
Gentle mindful yoga followed by mindfulness of breath	14.2	32:27	Corey Roos, White Cloud Wellness	February 2014	Download

Guided imagery

Title	Size (MB)	Length	Guidance	Added to site
Mountain meditation	7.5	8:12	Peter Morgan, Free Mindfulness Adapted from Jon Kabat-Zinn	October 2011	Download
Mountain meditation	6.7	7:17	Padraig O'MorainAdapted from Jon Kabat-Zinn	February 2012	Download

Unguided Mindfulness Exercises 

Sometimes we wish to practice a meditation of our choosing without any guidance. These audio tracks begin and end with the sound of a bell ringing, to orientate you to the practice and to signify the end of the meditation.

Title	Size  (MB)	Length	Producer	Added to site
Five minutes just bells	1.3	5:32	Peter Morgan, Free Mindfulness	November 2011	Download
Ten minutes just bells	2.5	10:32	Peter Morgan, Free Mindfulness	November 2011	Download
Twenty minutes just bells	1.3	20:30	Peter Morgan, Free Mindfulness	May 2013	Download

The following tracks begin and end with a bell, which also sound at intervals throughout the meditations. You may wish to use the sound of the bell to move from one phase of a meditation to the next, to have a greater awareness of the passage of time or to bring your attention back to your focus in the practice.

Title	Size (MB)	Length	Producer	Added to site
Twenty minute bells with 5 minute intervals	4.7	20:29	Peter Morgan, Free Mindfulness	November 2011	Download
Forty five minute bells with 15 minute intervals	10.4	45:33	Peter Morgan, Free Mindfulness	May 2012	Download
Forty five minute bells with 5 minute intervals	10.5	45:35	Peter Morgan, Free Mindfulness	May 2012	Download

 enjoy...:-)---------------------------------------------------------------------