Guided Meditations

Feel free to listen anytime.  Stored in One Drive

Mindfulness is paying attention to the present moment with curiosity and without judgment. It is not having a quiet mind or controlling the mind.  It is learning to be with yourself 100 percent in this moment with whatever arises.  You are being mindful that moment you notice that your mind has wandered away from your object of meditation. Most of these meditations are about 10 minutes long unless otherwise noted.

Practices available:
  • 6 minute breating space (quick way to check in with self)
  • Breath awareness  (noticing the breath as it is)
  • Observing Thoughts (shamata meditation)
  • Observing Sensations (riding the wave of sensations)
  • Awareness of Sensations when distressed (distress tolerance skill)
  • Categorizing thoughts  (noticing what kinds of thoughts arise)
  • Welcoming meditation (welcome the present moment and yourself)
  • Loving kindness meditation
  • Welcome gratitude
  • Irest for sleep - 18 minutes (guided practice for going to sleep)
  • Compassion practice for yourself and others -26 minutes
  • Imagining a store of protection (dealing with triggers- 6 minutes)
  • 30 minute body scan (awareness of body sensations)
  • Tonglen meditation (buliding compassion for self and others)
  • Mountain meditation (feeling grounded and rooted)
  • Raisin Meditation (using 5 senses to experience a raisin)
  • Lake Meditation (not attaching to thoughts)
  • RAIN meditation (recognizing and accepting difficult emotions)
  • Bedtime meditation (helps unwind from the day to aid with sleep)
  • Irest meditation (17 minutes and aids with relaxation)
  • Morning compassion meditation (body scan and loving kindness to start your day)
  • Befriending Fear (tolerating uncomfortable emotions)
  • 32 minute practice (noticing breath, body scan, loving kindness)

You can find all the audios here:

Video on changing our relationship to our thoughts and the 5 mind traps that tend to arise in meditation that was created as part of the Mindfulness Meditation Challenge.

For more mindfulness inspiration or events
visit my Commit to Sit Facebook page:

Mindfulness is simply being aware of what is happening right now without wishing it were different.
Enjoying the pleasant without holding on when it changes (which it will).
Being with the unpleasant without fearing it will always be this way (which it won't).
~James Baraz
         MEDITATION Series

none scheduled at this time    
     (see groups for more info)
Meditation workshop focused on learning practices to cultivate joy, concentration, mindfulness, gratitude, change our relationship to our thoughts, compassion and navigate life's challenges.

Based on Eastern teachings that most things are not personal, permanent or perfect and that learning to accept things and ourselves as they are can create space and healing.

Most Horizon and Medicare Insurance accepted.

Please call to register and pay 609-477-4573

Location is Ewing office

  Taking Care of This Moment
When it comes right down to it, our entire past, whatever it has been, however much pain and suffering it has included, becomes the very platform for doing the work of inhabiting the present moment with awareness, equanimity, clarity, and caring.  You need the past that you have; it is raw clay on the potter's wheel.  It is both the work and the adventure of a lifetime not to be trapped in either our past or our ideas and concepts, but rather to reclaim the only moment we ever really have, which is always this one.  Taking care of this moment can have a remarkable effect on the next one and therefore on the future- yours and the world's.  If you can be mindful in this moment, it is possible for the next moment to be hugely and creatively different- because you are aware and not imposing anything on it in advance.~ Jon Kabat-Zinn