Meditation Recordings

Download free for personal use

These meditation recordings accompany my book Biofeedback and Mindfulness in Everyday Life and are free to download for your personal use.

The recordings are primarily instructional in nature and are briefer than most meditation sessions. Please use these recordings as your initial guide in mindfulness and self-compassion training until you are ready to practice on your own.

Meditations to Start With

Mindfulness of the breath
00:00 / 12:46
Mindfulness of sound
00:00 / 05:55
Body awareness (body scan)
00:00 / 15:51
Mindfulness of thoughts, feelings, physiological sensations
00:00 / 11:18
Raisin meditation
00:00 / 07:14
Thoughts on leaves meditation
00:00 / 10:33

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Meditations for Grounding and Resilience

Anchor meditation
00:00 / 05:03
Lotus meditation
00:00 / 06:00
Mountain meditation
00:00 / 12:25

Meditations for Pain, Anxiety and Depression

Experiencing anxiety
00:00 / 07:01
Light meditation
00:00 / 08:05
Mindfulness of pain
00:00 / 10:51

Mindful Relaxation Exercises

Autogenic training
00:00 / 10:54
Beach imagery
00:00 / 04:34
Passive muscle relaxation
00:00 / 05:15
Progressive muscle relaxation
00:00 / 09:42

Compassion and Self-compassion Meditations

Metta (loving kindness) meditation
00:00 / 09:36
Tonglen (giving and taking) meditation
00:00 / 09:01
Difficult emotion practice (soften, soothe, allow)
00:00 / 10:00