© 2019 Keri Johnson. Proudly created by Perri Runion, LLC

MINDFULNESS
IS A WAY OF BEFRIENDING OURSELVES &
OUR EXPERIENCE.
- JON KABAT-ZINN
Gratitude ​Meditation

Beginning with a few moments of deep breathing, this practice will guide the listener through an active gratitude practice, aiding in the cultivation of appreciation for self, others, and the world.

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Loving Kindness "Metta" ​Meditation

This practice begins with the cultivation of breath awareness. It then guides you in offering compassionate loving kindness to yourself and others through the repetition of mantras or phrases to aid the listener in the opening of one's heart and calming of one's mind.

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Cascading Breath ​Meditation

This meditation guides you to direct your breath up and down the front and back of your body, like a cascading waterfall. You're invited to feel your breath as it washes over you, releasing any tension or tightness that you may be experiencing in your body or mind.

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Letting Go Breath ​Meditation

This meditation invites you to repeat the words "Let Go" with your inhale and exhale breaths. You're encouraged to let go of anything and everything - thoughts, feelings, judgments, distractions, plans, and schedules - that get in the way of your ability to focus on the present moment.

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Counting the Breath Meditation 

This meditation guides you to even out the duration of your breath by counting your inhale and exhale to help focus your mind. You're invited to breathe smoothly from inhale to exhale in a way that feels most comfortable for you.

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Three-Part Breath Meditation

This meditation invites you to focus on your breath in three different parts of your body - your lower abdomen, rib cage, and chest. You're invited to feel your inhale and exhale from within your body to develop a somatic (body-based) awareness of your breath from moment to moment. 

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Relaxation Body Scan ​Meditation

This meditation encourages you to fully relax and let go of any tension or tightness that may be present in your body or mind. You're invited to practice this meditation seated or lying down - as it scans through your body - from your toes through the crown of your head. This activity may be helpful to practice at night, in bed, in order to help support a deeply relaxing and nourishing night of sleep. 

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Four-Part Box Breath Meditation

This meditation guides you to focus on the four parts of your breath - the inhale, retention of your inhale, exhale, and retention of your exhale. You're invited to allow your experience of the four parts of this "box" breath in your body in order to let go of stress, worries, concerns, or anxieties that distract you from being present in the here and now. This breath technique is also know as "tactical" breathing in the armed forces. 

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Falling Out Breath Meditation

This meditation offers you the opportunity to focus on deep exhalations to release any stress, worries, concerns, or anxieties that may be present with you. You're invited to sigh deeply to let your struggles fall out and away from your present moment awareness. 

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