Guided Meditations

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The guided meditations presented here are recordings from sessions. Hope these bring you some measure of peace, relaxation and resting in kindness. Please drop me a line (shub50@me.com) if you have feedback or just want to share thoughts. Be well and take care! ~ Shuba.

10 Minute Healing Meditation
Meditation on Brahmaviharas, Oct 12, 2025
Meditation on Joy, Oct 5, 2025
Meditation on Compassion, Sept 28, 2025
Meditation on Metta, Sept 21, 2025
Meditattion, Insight Dialogue, Not Selt, May 17, 2025
Meditation, Insight Dialogue, Dukkha, April 19, 2025
Meditation Insight Dialogue, Impermanence, March 15, 2025
Meditation, Recorded Jan 20, 2025
Meditation: Pause, Relax, Reflecting on Friendship, Recorded Sept 28, 2024
Meditation: attuning to emergence, Recorded ID session Aug 10, 2024
Calling on guidance from future self, Recorded Metta day Aug 3, 2024
Metta and RAIN practice, Recorded Aug 3, Metta day 2024
MIndfulness and Metta towards Self, Recorded Aug 3, Metta day 2024
Mindfulness meditation Recorded July 27, ID session 2024
Meditation: Pause, Relax, Open, Attune to Deepest Aspiration, June 8, 2024
Meditation: Pause and Relax, ID session, Feb 10, 2024
Meditation: Pause, Relax and Open, ID session, Mar 9, 2024
Meditation: Pause, Relax, Open, Attune to Emergence, ID session, Apr 13, 2024
Meditation: Pause, Relax, Open, Listen Deeply, ID Session, May 11, 2024
Meditation: Mindfulness and forgiveness, Drop-in session, Dec 30, 2023
Meditation: Opening to Metta, Drop-in session, Nov 25, 2023

Talk on gratitude: recording from drop-in session, Oct 28, 2023

Guided meditation: mindfulness and gratitude: recording from drop-in session, Oct 28,2023

Talk on letting go: recording from drop-in mindfulness session, Sept 30, 2023

Guided Meditation on letting go: recording from drop-in mindfulness session, Sept 30, 2023

Guided meditation: recording from drop-in mindfulness session, Aug 26, 2023

Talk on Equanimity: recording from drop-in mindfulness session, Aug 26, 2023

Mindfulness of body and breath: recording from Intro to mindfulness course session 1, May 27, 2023. 26 minutes.
Loving kindness practice: recording from Intro to mindfulness course session 2, June 3, 2023. 28 minutes.
Mindfulness of emotions: recording from Intro to mindfulness course session 3, June 10, 2023. 23 minutes
Mindfulness of thoughts and RAIN practice – Recognize, Allow, Investigate and Nurture. Recording from last session of Intro to Mindfulness course, June 17, 2023.

Recording from Life as practice mini-retreat: This guided meditation begins with mindfulness of breath followed by reflection on the five trainings and the qualities they embody in our body, mind and heart.

Recording from Life as practice session 5: This guided meditation begins with reconnecting with intention, chanting of refuges and precepts and resting in open, awake awareness.

Recording from Life as practice session 4: This guided meditation begins with chanting of refuges and precepts and uses the practice of Pause, relax and open in the meditation to listen and open to the experience that is unfolding with kindness.

Recording from Life as practice session 3: This guided meditation begins with chanting of refuges and precepts and inclining the heart towards Metta (loving-kindness)

Recording from Life as practice session 2: This guided meditation begins with chanting of refuges and precepts and inclining the heart towards gratitude and appreciation.

Recording from Life as practice session 1: This guided meditation begins with chanting of the refuges and precepts followed by mindfulness meditation.

Gratitude Meditation: This meditation begins with gratitude for the land, the body, beings in our lives that we are grateful for and opens to the boundless space of gratitude and awareness that hold appreciation for everything. Inspired by my mentor Stan Eisenstein’s meditation (Depth and breadth of gratitude).

Forgiveness Meditation: This meditation uses a body scan to incline the attention towards letting go, and uses the formal phrases of forgiveness to deepen the intention towards forgiveness of self and others.

RAIN Meditation: This meditation uses the acronym RAIN as a way of turning towards what is challenging and allowing it to be transformed through kind attention and care. Recorded during four week session: 11-12-22

Gratitude Meditation: This meditation inclines the attention towards what is easeful in the moment as a way of deepening gratitude. Recorded during four week session: 11-5-22

Loving-kindness Meditation

This meditation uses relaxation and traditional phrases of kindness to help connect with an innate capacity for caring and friendliness. Recorded during four week session: 7-20-22

Joy meditation

This meditation uses gratitude and appreciation to connect with our innate capacity for experiencing ease, contentment and joy. Recorded during four week session: 8-3-22

Equanimity meditation

This meditation uses phrases of equanimity to connect with a natural capacity for resting in ease, acceptance and letting-go. Recorded during four week session: 8-10-22