Be kind to your mind.
Guided Meditations
(Click HERE for all the recorded practices from our 21-Day Challenge)
Just Like Me
7 Minutes / By Sara Flitner
This is one of our favorite connection practices, a reminder of just how linked we are to one another. Deep down, human connections are stronger than we might realize.
Focus on the Breath
14 Minutes / By Scott Rogers
This 14-minute recorded practice is from Scott Rogers, instructor and co-developer of the MBAT course. He expertly guides us to appreciate our capacity "to pay attention, knowing of the nature of attention to wander, [having] a sense of our ability to notice that wandering, and in that noticing ... to be where you want to be ..."
Awareness of Sound
8 Minutes / By Kirsten Corbett
During this practice Kirsten Corbett asks, “What are the sounds of this moment?” Let’s find out, by cultivating an awareness of the sounds around us. Just listen. That’s all.
Calming Breath Practice
5 Minutes / By Deidre Norman
Learning to focus our attention on the breath is foundational to any mindfulness practice. Enjoy Deidre Norman’s short practice using the breath to calm the nervous system.
Compassion, Near & Far
10 Minutes / By Vanessa Sulzer
During this 10-minute connection practice, Vanessa Sulzer guides us to send well-wishes to a wide range of people (or pets) in our lives — from those for whom we have great fondness to those we don’t know as well.
Self-Compassion Practice
9 Minutes / By Amy Lane
Amy Lane recorded this self-compassion practice. As she says in her introduction, “… a lot of us are taking care of many needs around us and often forego our own needs . . .” Offering warmth and kindness to ourselves is a welcome antidote.
Breath as an Anchor
10 Minutes / By Sara Flitner
Sara Flitner leads this simple 10-minute practice that focuses our attention on the breath.
Square Breathing
8 Minutes / By Yvette Werner
Yvette Werner shares a simple technique, also called “box breathing,” a powerful stress reducer that helps us learn to breathe more deeply.
Attention to Breathing
12 Minutes / By Laura Callari
Laura Callari, school nurse and mindfulness educator, offers a slow, simple 12-minute attention to breathing practice that helps us ground ourselves, cultivating the mental space that helps us pay closer attention to emotions.
Lake Meditation
10 Minutes / By Yvette Werner
The Lake Meditation is from Mindfulness-Based Stress Reduction (MBSR). This lovely 10-minute visualization was recorded by Yvette Werner, Jackson-based licensed clinical social worker.
Awareness of the Breath
10 Minutes / By Vanessa Sulzer
Breathing can be an excellent mental workout. We're always doing it, but without paying much attention to it. This 10-minute practice from Vanessa Sulzer brings our awareness to the breath's subtle yet vivid details. Just press play, and when (not if) your mind wanders off, simply escort your attention back to the practice without adding your own internal commentary.
Self-Soothing Practice
9 Minutes / By Amy Lane
This 9-minute self-soothing practice is from Amy Lane, spiritual director at Medicine Wheel Wellness and Becoming Jackson Whole board member. It is a wonderful opportunity to find calm, comfort, and connection within ourselves.
Three Breaths to Let Go
10 Minutes / By Kirsten Corbett
Kirsten Corbett recorded this lovely 10-minute practice for us, using the breath to help us respond rather than react. It is based on a meditation from Tara Brach.
Flowing Waters Practice
8 Minutes / By Libby Crews Wood
During this week of graduation celebrations taking place against the backdrop of such significant national conversations, local fourth-grade teacher Libby Crews Wood offers a beautiful meditation inspired by a pair of beavers swimming upstream.
Mountain Meditation
11 Minutes / By Amy Lane
Amy Lane, Becoming Jackson Whole board member and Spiritual Director at Medicine Wheel Wellness, offers an 11-minute Mountain Meditation. It is her adaptation of a meditation by mindfulness pioneer Jon Kabat-Zinn.
Connection Practice
5 Minutes / By Sara Flitner
Join Sara Flitner for a 5-minute guided meditation that will remind you to expand, not contract.
Body Scan Practice
14 Minutes / By Samuel Singer
You may know Samuel Singer from his work with Wyoming Stargazing. This PhD science educator is also a devout mindfulness practitioner. His 14-minute body scan is an excellent antidote to the fatigue resulting from long days spent in front of a screen.
Loving Kindness Practice
8 Minutes / By Amy Manhart
Offered by Amy Manhart, a beloved instructor of yoga AND middle school science, this 8-minute loving kindness practice reorients us toward our community. Amy says this practice “helps me remember what I’m feeling grateful for and also acknowledge what’s kind of making me crazy, knowing that both of them share equal space in my heart and are both part of the practice.”
Welcome Practice
11 Minutes / By Amy Lane
This 11-minute practice, from Becoming Jackson Whole board member Amy Lane, offers an opportunity to shift away from fight-or-flight, to simply notice “what is.”
Alternate Nostril Breath
16 Minutes / By Deidre Norman
Breath is the most familiar of all cycles. This 16-minute practice, also known as Nadi Shodhana, is all about breath. Thank you, Deidre Norman, for sharing it with us.
“Being” Practice
6 Minutes / By Sara Flitner
This 6-minute practice, from our own Sara Flitner, is a great place to start if you’ve never tried a guided meditation.
Awareness of Emotions Practice
12 Minutes / By Kirsten Corbett
This 12-minute guided practice is designed to build resilience for accessing and managing emotions. It is offered by the extraordinarily gifted Kirsten Corbett.
Box Breathing Practice
12 Minutes / By Laura Callari
A box breathing meditation practice followed by a few minutes of focusing on breath by Laura Callari.
Connection Practice
12 Minutes / By Scott Rogers
A meditation practice for fostering connections by Scott Rogers.
Focused Attention Practice
15 Minutes / By Scott Rogers
Connect with your own focus and calm with this focused attention practice by master MBAT instructor Scott Rogers.
Generosity & Gratitude Practice
17 Minutes / By Samuel Singer
A guided meditation focusing on Generosity and Gratitude by Samuel Singer.
Kindness Practice
21 Minutes / By Samuel Singer
A practice that focuses on fostering kindness by Samuel Singer.
Open Monitoring Practice
15 Minutes / By Scott Rogers
A guided “Open Monitoring” meditation practice by Scott Rogers.