20 Minute Meditations
The following meditation practices are a bit longer (20 minutes). They allow for a little more time in order to dig deeper into our intention.
Basic Skills Learned:
- Present moment focused attention.
- Accepting what IS with non-judgement.
- Starting over is OK.
- Practicing being kind and curious to our selves and our experiences.
Extended Skills Learned (based on different types of practices):
- Love, compassion, kindness, gratitude, positive focus, optimistic re-framing of our stories, empathy etc…
Resilience Meditation – 20 Minutes
This is a meditation that teaches us present moment focus and the skills needed to re-frame our stories to allow us to bounce back from change or challenge. Trust and acceptance are the key skills we are learning here.
Compassion Breathing Meditation – 20 Minutes
Self compassion exercises are a great place to start. Becoming self aware can be challenging. When we uncover our beliefs and hear our thoughts we may not be pleased with what we find. Self compassion allows us to see our challenges as a common human trait allowing us to be kind while we more forward to the place that we want to get to.
Expanding A Positive Mindset Meditation – 20 Minutes
The following is a Meditation that teaches the skill to think of ourselves as a positive influence in the world. In this Meditation you are asked to breathe in positive energy from around you and amplify it as you breathe out.
Interval Gong Meditation (No Music) – 20 Minutes
The following is an interval gong Meditation with no background music. There is a gong every 5 minutes allowing the listener to change their object of focus. For example one may start Meditating by reciting an affirming mantra and when the 5 minute gong rings the listener would recite a different mantra. There is no voice guiding you through this practice. This audio file allows the listener to practice any exercise they choose.
Interval Gong Meditation (With Music) – 20 Minutes
The following is an interval gong Meditation with background music. There is a gong every 5 minutes allowing the listener to change their object of focus. For example one may start Meditating by reciting an affirming mantra and when the 5 minute gong rings the listener would recite a different mantra. There is no voice guiding you through this practice. This audio file allows the listener to practice any exercise they choose.
Gong Meditation (With Music) – 20 Minutes
The following is a simple gong only Meditation with background music. There is a gong at the start and at the end of this Meditation and it is simply a way to time your practice. There is no voice guiding you through your practice. This audio file allows the listener to practice any exercise they choose.
Gong Meditation (No Music) – 20 Minutes
The following is a simple gong only Meditation. There is a gong at the start and at the end of this Meditation and it is simply a way to time your practice. There is no background music or any voice guiding you through your practice. This audio file allows the listener to practice any exercise they choose.
Muscle Tension Relaxation Meditation – 20 Minutes
Many times we go around our day with stress and this plays out in our bodies. Scanning our body for tension and then consciously releasing this tension helps us physically relax and thus release some stress.
Releasing Perfectionism – 20 Minutes
This mantra meditation is designed to help us release the negative judgments we have about ourselves.
Loving Kindness #2 Meditation – 20 Minutes
This is a meditation based on the traditional loving kindness meditation which allows us to open ourselves up and send good wishes to not only ourselves but others.
Loving Kindness Meditation – 20 Minutes
This is a traditional meditation allows us to open ourselves up and send good wishes to ourselves first and then to others.
Just Like Me Meditation – 20 Minutes
Many times we see others as different than ourselves. We see differences instead of similarities. This meditation allows us to practice seeing others as JUST LIKE US.
Inspiration Meditation – 20 Minutes
Many times we can get stuck trying to understand what is really happening around us and within us. We loose sight of the meaning of our experiences and we get lost. This meditation helps us take a breather and listen for inner guidance.
Gratitude Meditation – 20 Minutes
Being Grateful is a great way to look at your life in a positive manner. The science tells us that being grateful is the best way to shift from pessimism to optimism.
Everyone has many things to be grateful for.
Noting Meditation – 20 Minutes
Noting is an exercise where by we observe what is happening in the present moment and “note” or label what we are noticing.
Open And Allowing Meditation – 20 Minutes
Open and allowing is a stance that we practice in a meditation exercise that teaches us to accept what is happening and letting it be.
Embrace A Positive Experience Meditation – 20 Minutes
Our minds naturally gravitate to what is negative around us. This exercise helps us retrain our focus to what is good around us.
Releasing Negative Beliefs Meditation – 20 Minutes
Negative stories show up often. Being aware of them as they come up allows us to observe them and release them.
Self-Compassion Meditation – 20 Minutes
Self-compassion allows us to see our experiences, ourselves and others with greater kindness and curiosity.
Thoughts/Images Meditation – 20 Minutes
Thoughts, images and inner dialogue constantly occur in our minds. We cannot prevent them from popping up but we can practice viewing them just as they are.
Body Scan Meditation – 20 Minutes
Our emotions play out in our bodies. For this reason it’s valuable for us to feel the sensations that come and go.
Breath Meditation – 20 Minutes
This is a traditional meditation that teaches us present moment focus. We learn to focus on our breath and when our mind wanders off we gently guide it back to our breath.
Emotions Meditation – 20 Minutes
This emotions meditation teaches us present moment focus and awareness of our emotions.