Mindfulness Resource List

Mindfulness Resource List:

Guided Meditations

               Breathing Meditation:

21 Minutes Compassionate Breathing (Neff): http://self-compassion.org/wp-content/uploads/meditations/affectionatebreathing.mp3

                              10 Minutes (Kabat-Zinn): https://www.youtube.com/watch?v=8HYLyuJZKno

5 Minutes (Winston): https://d1cy5zxxhbcbkk.cloudfront.net/guided-meditations/01_Breathing_Meditation.mp3

Body Scan:

                              32 Minute Body Scan (~29 without introduction): https://www.youtube.com/watch?v=_WwdFAopxEg

24 Minutes with Self-Compassion (Neff): http://self-compassion.org/wp-content/uploads/meditations/bodyscan.MP3

                              3 Minute Body Scan/Progressive Muscle Relaxation: https://d1cy5zxxhbcbkk.cloudfront.net/guided-meditations/Body-Scan-Meditation.mp3

               Loving Kindness Meditation:

20 Minutes (Germer): https://chrisgermer.com/wp-content/uploads/2017/01/Loving-KindnessforOurselves20.41ckgamplified12-14-14.mp3 (or go to ChrisGermer.com/meditations and click on “Loving-Kindness for Ourselves”

20 Minutes (Neff): http://self-compassion.org/wp-content/uploads/2016/11/LKM_cleaned.mp3

20 Minutes Self-Compassion (Neff): http://self-compassion.org/wp-content/uploads/2016/11/LKM.self-compassion_cleaned.mp3

13 Minutes (Palouse Mindfulness): https://www.youtube.com/watch?v=v1HdSkAJsRc

11 Minutes Compassionate Walking (Germer): https://chrisgermer.com/wp-content/uploads/2020/11/CompassionateWalking.mp3

5 Minutes Self-Compassion (Neff): http://self-compassion.org/wp-content/uploads/2015/12/self-compassion.break_.mp3

Mindful Awareness of Thoughts:

                               15 Minute “Leaves on a Stream”: https://www.youtube.com/watch?v=FLlVV3dKl9w

                              14 Minutes from One Mind Dharma: https://www.youtube.com/watch?v=971Sh8RmeMI

               Mindful Awareness of Emotions:

9 Minutes (Everyday Mindfulness Scotland): https://www.youtube.com/watch?v=o4fKgiv5Chg

11 Minutes (Germer): https://chrisgermer.com/wp-content/uploads/2020/11/MindfulnessofEmotionintheBody.mp3

                              15-16 Minutes (Unknown author): https://www.youtube.com/watch?v=00DeAwXuneE

                              20 Minutes (Neff): http://self-compassion.org/wp-content/uploads/2016/11/noting.practice_cleaned.mp3

               Walking Meditation:

30 Minutes (Dacey): https://youtu.be/NfPBlRE4RIc or http://www.mindspace.org.uk/wp-content/uploads/walk.mp3

11 Minutes Compassionate Walking (Germer): https://chrisgermer.com/wp-content/uploads/2020/11/CompassionateWalking.mp3 

5 Minutes (Weiss): https://www.youtube.com/watch?v=k0t0DdUHKb8

Other Streaming Meditations Can be Found At:

• UCLA.edu (English and Spanish Guided Meditations)
• org
• https://centerformsc.org/practice-msc/guided-meditations-and-exercises/
• ChrisGermer.com/meditations
• http://self-compassion.org/category/exercises/#guided-meditations

Apps

Insight Timer (Free):

Good for self-guided meditations.  The timer can be set for however long or short you want, and has a pleasant bell or chime sound.  Guided meditations are available and some of them are quite good.  However, anyone can post a guided meditation, so the quality is variable and there is no guarantee that the guided experience is mindfulness/meditation.  It may be relaxation, guided imagery, hypnosis, etc.

Head Space (10 free “basics” meditations plus daily meditation, or monthly subscription, $8-13/month at time of writing this)

Calm (Series of free guided meditations or subscribe, $5-13/month at time of writing this)

Please note that there is no guarantee that any of the above links are up-to-date.  Credit goes to the creators of the content, whose identities were noted in parentheses when known.  This list is intended for personal use, and is shared in the hope that it will be of some benefit to individuals who are beginning their journey into mindfulness.