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15 Minute Meditations

A collection of 15 minute Meditations.

The following meditation practices are a bit longer (15 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…

 

Breath Meditation – 15 Minutes

Breath Meditation – 15 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.

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Compassion Breathing Meditation – 15 Minutes

Compassion Breathing Meditation – 15 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.  

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Gong Meditation (No Music) – 15 Minutes

Gong Meditation (No Music) – 15 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.  

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Gong Meditation (With Music) – 15 Minutes

Gong Meditation (With Music) – 15 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.

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Inspiration Meditation – 15 Minutes

Inspiration Meditation – 15 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.

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Gong Meditation (No Music) – 15 Minutes

Interval Gong Meditation (No Music) – 15 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.

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Gong Meditation (With Music) – 15 Minutes

Interval Gong Meditation (With Music) – 15 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.

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Resilience Meditation – 15 Minutes

Resilience Meditation – 15 Minutes

This is a meditation that teaches us resiliency by teaching us 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. 

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Body Scan Meditation – 15 Minutes

Sleep Aid – Body Scan Meditation – 15 Minutes

Our emotions play out in our bodies. For this reason it’s valuable for us to feel the sensations that come and go. Note: We removed the ending gong so it will no longer will wake you up if you are using this meditation as a sleep aid.

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Sleep Aid – Breath Meditation – 15 Minutes

Sleep Aid – Breath Meditation – 15 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. NOTE: The ending gong has been removed in this meditation.

read more
Compassion Breathing Meditation – 15 Minutes

Sleep Aid – Compassion Breathing Meditation – 15 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. NOTE: The ending gong has been removed in this meditation.

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Muscle Tension Relaxation Meditation – 15 Minutes

Sleep Aid – Muscle Tension Relaxation Meditation – 15 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. Note: The ending gong has been removed from this meditation so you can use it as a sleep aid.

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