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Home > Audio Library > Vipassana & Metta Meditation > Guided Meditations - Malcolm Huxter

00relaxation.mp3Progressive Relaxation7165 viewsProgressive Relaxation gives guidance for a common muscle tension and release exercise often used for stress management. And is useful as a preparatory exercise before meditation.
01scan.mp3Body Scan 014030 viewsBody Scan gives instructions on bringing awareness to bodily sensations. For the most part this exercise is relaxing. Occasionally practitioners initially feel uncomfortable with this exercise. If it becomes overwhelmingly distressing, merely distract or direct attention to something outside your body until you are more comfortable with the exercise at another time.
02calming.mp3Calming the Body with the Breath4075 viewsCalming the body with the breath, describes a mindfulness of breath exercise coupled with relaxation. This is a basic Calm meditation practice and it generally helps to cultivate concentration, calm and relaxation.
03healing.mp3Healing Painful Emotions3026 viewsHealing painful emotions are instructions for some options to deal with 1. strong physical sensations and 2. difficult emotions if they are arise. It requires that the listener has already developed some skill with meditation for it to be effective. These tracks are not really guided meditations but more instructions for some options for dealing with uncomfortable physical sensations and emotions.
03peace.mp3Peace and Joy with the Breath2310 viewsCultivating peace and joy with the breath, is an extension of the track "Calming the body with the breath". It is a Calm meditation practice and for some people it can provide a way to cultivate peace and joy.
04breath.mp3Mindfulness of Breath2358 viewsMindfulness of Breath gives instructions for mindfulness of breath, as is it experienced as movement in the abdomen. This is a foundation Insight meditation practice. In some cases individuals who are very conscious of their breathing, such as those with panic disorder, initially find this practice difficult. If this is the case they are recommended to bring attention to something other than the breath until it becomes more comfortable.
05mindfulness.mp3Mindfulness of Sound and Thought1754 viewsMindfulness of sound and thought, firstly instructs on how to use sound as an object of meditation then asks the listener to shift attention to thoughts. The second part of this track is more instruction on how to manage difficult thoughts when they arise rather than a guided meditation.
06walking.mp3Mindful Standing and Walking1997 viewsMindful Standing and Walking, provides simple instructions for mindful standing and walking. It is very slow. After the listener is familiar with the instructions they can then apply them to faster walking without the aid of the audio file.
07loving.mp3Loving-kindness Meditation2471 viewsA guided Loving kindness meditation. With this meditation it is important to accept the ebbs and flows of emotions and not to be discouraged if feelings of loving-kindness do not, at first, arise.
08awareness.mp3Open Awareness1782 viewsOpen awareness. It is a practice where there are no specific objects of awareness other than awareness itself or the changing objects of awareness. If this practice is helpful utilise it. If it is not helpful put it aside for another time.
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