Meditation & Mindfulness – Empowered U

Meditation & Mindfulness

5-min Guided Meditation

Short 5 min meditation for learning how to meditate.

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10-min Guided Meditation

10 minute guided meditation for those begining with a meditation practice.

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10-Minute Guided Meditation

This meditation uses various anchors for attention including body sensations, sound, and the breath in order to cultivate curriousity and non-judgemental awareness.

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Mindfulness of the senses

10 minute mindfulness practice that focuses on engaging with specific sensations in order to better connect with each moment. Mindfulness practices are everyday practices for strengthening our relationship with the moment-to-moment experiences.

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5-min Breath Focused Meditation

Short 5-min meditation utalizing the breath as an anchor of attention.

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Self-compassion meditation

Self-compassion allows us to meet uncomfortable experiences (suffering) with a non-judgmental, supportive, and kind attitude. When we can meet our own suffering with self-compassion it allows us to reduce shame and alienation as we begin to understand suffering as a common thread in all humanity. Everybody hurts sometimes and nobody gets out alive. This short 10-min mediattion is about cultivating self-compassion in order to first meet and then sooth suffering.

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Meditation on Thoughts

Sometimes when the mind appears busy and cluttered it might seem imposible to meditate. This meditation uses thoughts as a focal point so instead of fighting with the mind you can think of opening up the closet and taking a look at what is inside. In this case we are not emptying the closet rather attempting to sort through and maybe organize what at firts might seem overwhelming.

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20-Min Guided Meditation

This 20-min guided meditation offers some simple instructions followed by extended periods of silence for creating space and cultivating deeper states of equanimity.

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20-min Meditation for Restlessness and Agitation

In this 20min meditation you will be provided with guidence and suggestions for noticing restlessness and agitation as it shows up in meditation and beyond.

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SNARE Meditation

The SNARE Acronym from BEology mindfulness based wellness is a simple but effective focused attention meditation that allows us to strengthen our ability to focus, which is a precurser to deeper states of concentartion and meditation.

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SAIN meditation

The SAIN Acronym from BEology Mindfulness Based Wellness is an open awareness mediation technique that allows us to cultivate intimacy with our moment to moment experiences. Once we are able to observe or hold space for our experiences we can move towards deeper acceptance, understanding, and eventually transformation.

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SOBER

The SOBER acronym from BEology Mindfulness Based Wellness is about learning to surf or move through more intense emotions and impulses.

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SOUL

SOUL is a self-compassion focused meditation from BEology Mindfulness-Based Wellness that uses the acronym SOUL to meet suffering and discomfort.

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30-min Meditation

In this longer meditation there is a mix of silence and simple instructons for what to do with distractions, thoughts, discomfort, and emotions.

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Gratitude Meditation

Grattitude meditation is about paying attention on purpose to those things in your life which you are greatful for. As we recall grattitude it allows us to cultivate an inner soothing resourse which downloads more contentment and satisfcation with the way things are. Contentment automatically shuts off the consumatory stress response that leads hypervigilence, cravings, and more impulsive behaviours.

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Loving Kindness Meditation

Like the grattitude meditation, the loving-kindness meditation is about cultivating a soothing inner resource of love and support. As a result of increased stress and trauma we might become sympathetically tuned (fight-flight-freeze response) and hyper-vigilent. In this state we are more judgmental, critical, and focused on self-preservation as a survival strategy. Loving kindness fortifies the inner soothing resonse that allows us to feel more supported, safe for now, and responsive (versus reactive).

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Grounding through 5 Elements and Senses

10-min mindfulness practice for grounding in the here and now. Paying attention on purpose in the moment automatically shifts us away from mind-wandering. While mind-wandering is not necessarily bad however in times of stress, information overload, or for those who struggle with anxiety and depression we can easily get stuck in worry, panic, rummination, and hoplessness. In this practice you will be directed to pay attention to specific senses and elements in your body in order to re-oritent attention to the here and now.

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