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Mindfulness of breath sounds and  body  - from MARC UCLA   

( kindly for  free)  this is a simple meditation helping you focus back on sounds surrousnding youa nd your body. It helps also by noticing how sounds just like thoughts constantly change. Thus this makes it often easier to see thoughts as mental events rather than getting hooked on thougts.  (Diana Winston)

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Mountain Meditation ( John Kabat Zin - from www.freemindfulness.comThis meditation and visualisation helps you by focussing on the positive grounding and unwavering qualities of a mountain. Through various seasons, storms etc staying still, strong and unwavering. Trying to get ourself to embody the same attributes of the mountain through the ever changing world and feelings.

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Loving Kindness/ compassion meditation with kind permission from  1st one from : MARC UCLA - Diana Winston

 

2nd one underneath from Tara Brach www.tarabrach.com

Meditation helping you build empathy and kindness towards yourself and others - very helpful over time for people with low self-esteem. Be accepting of how things are and building up kind wishes towards self and others.

 

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body Scan 1 - from Breathworks Vidyamala Burch

slowly scaning through yoru body working with yoru mind breath and acceptance in how you are feeling in every area. Helpful for all mood conditions - one of the more relaxing meditations often practed lying down ratehr than sitting. This specific body scan is often used by pain sufferers.

 (14 minutes)

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Bodyscan 2 - by UCSD website also on www.freemindfulness.com

 

more classic bodyscan - in male voice again has similar beneficial applications - 20 mins length

 

 

 

 

 

 

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I Acceptance of what feelings arise exercise  - Rain meditation by tara Brach recorded in 2011