Downloads

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Downloadable audio to aid your meditation sessions.

We've prepared some mp3 files to help guide you during your MBSR practice.

You will need to be registered and logged in to access the downloads.

 

Download “Body Scan 15 min” mp3

Body Scan 15

When we practice the body scan, we are developing the ability to be more aware of our body’s present state of being. We do not try to change anything, only to bring a non-judgmental awareness to them. The changes happen naturally as they are experienced in an attitude of interest and caring. In this way, the nervous system is re-balanced without effort.

Size: 29.8 MB

 

Download “Body Scan 25 min” mp3

Body Scan 25

When we practice the body scan, we are developing the ability to be more aware of our body’s present state of being. We do not try to change anything, only to bring a non-judgmental awareness to them. The changes happen naturally as they are experienced in an attitude of interest and caring. In this way, the nervous system is re-balanced without effort.

Size: 18 MB

 

Download “Body Scan 40 min” mp3

Body Scan 40

When we practice the body scan, we are developing the ability to be more aware of our body’s present state of being. We do not try to change anything, only to bring a non-judgmental awareness to them. The changes happen naturally as they are experienced in an attitude of interest and caring. In this way, the nervous system is re-balanced without effort.

Size: 34.3 MB

 

Download “Breath and the Body” mp3

Breath and the Body 30

The sensations of the in-breath are always happening in the present moment. When we pay attention to the sensations of the body breathing in and out, it allows us to receive feedback from our physical and emotional states.

Size: 30.2 MB

 

Download “Breathing Space” mp3

Breathing Space

A breathing space can take anywhere between 3 seconds and 3 minutes – or longer if needed!
This is an “informal” practice which can be used in any moment of any day and it is just a way for checking in with ourselves. It is also particularly useful when dealing with a stressful or distressing moment. The deliberate focus on the breath firstly and then the whole of body sensations, and then other present-moment experience can interrupt being stuck in a cycle of thinking and emoting which can “rev up” our distress.

Size: 3.7 MB

 

Download “Lying Down Practice” mp3

Lying Down Practice 45

The mindful movement practices are similar to body scan in that we’re paying careful attention to sensations throughout our body, but instead of lying still on our backs, we mindfully move in and out of a series of stretches and postures. Take your own authority on which movements are right for your body.

Size: 46MB

 

Download “Sitting Meditation” mp3

Sitting Meditation

The mindful movement practices are similar to body scan in that we’re paying careful attention to sensations throughout our body, but instead of lying still on our backs, we mindfully move in and out of a series of stretches and postures. Take your own authority on which movements are right for your body.

Size: 30.4 MB

 

Download “Standing Yoga” mp3

Standing Yoga

The mindful movement practices are similar to body scan in that we’re paying careful attention to sensations throughout our body, but instead of lying still on our backs, we mindfully move in and out of a series of stretches and postures. Take your own authority on which movements are right for your body.

Size: 17 MB

 

Download “Simply 5 mins” mp3

Simply 5 min

5 minutes is sometimes all it takes to unwind.

Size: 9.8 MB