You can access our meditations via the Insight Timer app or download them directly from the links below.
Click here to download Insight Timer and access the meditations.
=====
INSTRUCTIONS TO ACCESS MEDITATIONS ON THIS PAGE
Play: click link
Download: Right-click link and select “Save link as…”
Download for Mac users: options+click.
MEDITATIONS USED IN OUR MBSM PROGRAMS
Body Scan
– 30 min guided meditation (lying down)
Awareness of Breath
– 30 min guided meditation following the breath (sitting)
3-Minute Breathing (Goblet Exercise)
A three-minute pause to help meet a stressful situation.
B-E-S-T Meditation (Body-Emotions-Sensations-Thoughts
– 30 min guided meditation of Body, Emotions, Sensations and Thinking
B-E-S-T Meditation (Body-Emotions-Sensations-Thoughts) – Copy #2
- Copy #2 – 30 min guided meditation of Body, Emotions, Sensations and Thinking
Silence with bells
– 45 min silent meditation with bell that starts and ends meditation
Lovingkindness Meditation
– 30 min guided meditation for lovingkindness
Healing Meditation
– 30 min guided meditation for healing and compassion
Ottawa Mindfulness Clinic 
In the B.E.S.T. meditation, I really appreciated the contemplation on how the length of the breath conditions sensations thoughts, and emotions. I’ve never heard it presented in that way, but it took me to greater understanding. Thanks!
Thank you for practicing, Anna!
I ordered the book online through Amazon and just started reading … seems will be a growing personal experience. I also downloaded most of the audios from this site successfully but two failed: 01-best.mp3 and 01-healing-meditation.mp3. Please let me know how I can access them. Best, jose
Dear Jose, Thanks for the alert! I have re-loaded the tracks and they seem to be working. Please let me know if they are still malfunctioning. Thanks also for buying the book! May your practice be full! (And do write us a review on Goodreads or Amazon if you feel moved to do so!) Metta, Lynette