Some people find it far easier to follow a voice than to read instructions and try to remember them. On these recordings I talk you through the whole practice from beginning to end. You do not have to remember anything, count anything, or decide when to stop. You just listen.
All three are $5.00. Each one is a recording you download and keep, on your own computer, tablet, or phone. There is no subscription, no app to install, and nothing that renews or charges you again later.
There are two ways to buy. If you want just one recording, click Buy Now and you will go straight to payment. If you want two or all three, click Add to Cart under each one you want, then check out once at the end and pay for them together.
Mindfulness Meditation 1: With Eyes Closed
This is the one to begin with. Sit in an ordinary chair, close your eyes, and let my voice do the rest. It teaches the foundation of every mindfulness practice there is: resting your attention on the breath, noticing when the mind has wandered off, and coming back without scolding yourself for having left.
That last part matters more than people expect. Most of us were taught that a wandering mind is a failure. It isn’t. Noticing that you wandered is the practice.
$5.00 · Item LU106 · audio download
Mindfulness Meditation 2: With Eyes Open
Not everyone wants to close their eyes. Some people feel unsteady with their eyes shut, some grow drowsy the moment they do, and some simply do not like the feeling. Those are all good reasons, and none of them is an obstacle.
This meditation is done with the eyes open and softly resting on a single point in the room. It is also the practice that carries over into ordinary life most easily, because you can do it at a bus stop, in a waiting room, or at the kitchen table without anyone noticing a thing.
$5.00 · Item LU107 · audio download
Mindful Walking
Walking is the practice I recommend most often to people who tell me they cannot sit still. It is mindfulness done on your feet, at whatever pace you already walk, indoors or out.
It carries the word Advanced in the catalogue, and I would rather explain that than have it put you off. It is called advanced because it asks you to hold your attention while your body is moving, which is a little harder than holding it while you sit. It does not assume years of experience. If you have worked through either of the seated meditations above, you are ready for this one.
There is a plain benefit here beyond the calm: paying close attention while you walk improves balance, and balance is worth protecting.
$5.00 · Item LU 105 · audio download, voice only
Please read this before you buy
The download link you receive after payment stops working after 36 hours. This is how the delivery service works and I cannot extend it, so please download the file soon after you buy rather than leaving it for the weekend.
Buy it at a time when you are sitting at the device you want to keep it on. On a computer the file usually lands in your Downloads folder. On a phone or tablet it will go to Downloads or into your music player, depending on the device.
If your link expires before you manage it, or the file will not open, write to me and I will send it to you directly. Nobody who has paid goes without the recording.
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There is no need to spend anything to begin. The written mindfulness meditations on this site are complete practices in themselves.