Karen K Redding Ph.D.

Guided Meditations

Introducing Mindful Meditation 

Duration: 10 minutes approx.

This short guided meditation provides an experiential glimpse of what it means to be mindful…moment by moment.

 

Anchoring The Body

Duration: 10 minutes approx.

This short guided meditation shows how to anchor the body, breath, and mind to allow for growing present time awareness.

 

Mindfulness Of Breath

Duration: 10 minutes approx.

This short guided meditation practice focuses on the breath as a means for quieting the body and mind.

 

Body Scan

Duration: 30 minutes approx.

This longer guided meditation explores the anchor of breath and body sensations as a means for quieting the mind and deepening mindful attention.

 

Dealing With Difficult feelings And Emotions

Duration: 30 minutes approx.

This longer guided meditation introduces the RAIN acronym, a Mindfulness based tool aimed at working with more difficult and distracting feelings and emotions.

 

Dealing With Intrusive Thoughts 

Duration: 33 minutes approx.

This longer guided meditation illustrates the Foundation of Mindfulness aimed at witnessing rather than identifying with thoughts.

 

Choice-less Awareness 

Duration: 30 minutes approx.

This longer guided meditation involves dropping all anchors of breath, body sensations, sounds, and phrases to experience more immediate anchors of attention…whatever they may be. Like a mirror – experiencing a reflection of what’s here now.  We learn to be at home anywhere.

 

Loving Kindness Meditation

Duration: 20 minutes approx.

This longer guided meditation on loving-kindness fosters connection with feelings of friendliness, warmth, good will, and caring.  This is a particular practice of repeating phrases that carry these wishes for ourselves and for all of those whose lives we touch.

Mindful awareness is really mindful compassion. Essentially, the practice is about whatever assists us to stay present with kindness rather than with expectation or judgment.

 

Self-Compassion Meditation

Duration: 30 min approx.

The foundation of self-compassion is mindfulness, followed by the intention and effort to soothe and comfort oneself.  This 30 minutes guided meditation on Self Compassion taps into the body’s mammalian care-giving system to release oxytocin and other opiates by guiding the listener into ways of softening, soothing and allowing kindness and compassion to arise in response to pain and suffering.

 

Mindful Self-Compassion – Affectionate Breathing

Duration: 15 min approx.

This 15 minute guided meditation gently focuses our attention on the breath, along with a soothing touch (e.g. hand on the heart) to help bring loving awareness and warmth to our moment to moment experience.

 

Mindful Self Compassion-Loving Kindness for Ourselves

Duration: 20 min approx.

This guided meditation trains the mind and builds our skills to be more loving and compassionate.  This meditation uses words, phrases, and language as the primary object of meditation.  Its aim is to cultivate good intentions which develop into positive internal conversations, good moods, and wise actions.

 

Mindful Self Compassion-Giving & Receiving Compassion:

Duration: 20 min approx.

This guided meditation is also referred to as ‘One for Me.  One for You’.

The practice builds upon loving kindness meditation by layering compassionate words or images onto the breath as we breathe for self and others.  It is ESPECIALLY useful to cultivate presence, when words may be a distraction.