Guided Mindfulness Practices with Jon Kabat-Zinn – Series 1 Digital Download

These mp3 programs constitute the core practice curriculum of mindfulness-based stress reduction (MBSR) in the Stress Reduction Clinic. They are meant to be used in conjunction with Dr. Kabat-Zinn’s book, Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. You will find extensive descriptions of these practices in this book, as well as pictures of the mindful hatha yoga sequences. Thousands of people have used these programs either alone or in conjunction with the book to develop and sustain a meditation practice based on mindfulness, and to benefit from its stress-reducing, healing, and transformational potential when practiced regularly.

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As technology has changed over the past thirty-nine years, these Series 1 guided mindfulness meditation practice programs, first available in audiocassette form, became available in the form of CDs, and now, as digital downloads, The content of the CD and digital download program is the same on all platforms. You will find that audiotapes are mentioned in the Series 1 meditations because of they were originally in that form alone. The Digital Downloads are packaged includes a PDF download page of instructions on “How to Use Your Mindfulness Meditation Practice CDs” and a note of explanation about the program from Dr. Kabat-Zinn.

Track 1: Body Scan Meditation    45 minutes
This is the first guided meditation program that people use in the Stress Reduction Clinic and MBSR programs. The body scan is a closely guided journey through your body as you bring moment-to-moment awareness to every region in turn, starting with the toes of the left foot. It is done lying on your back if possible. Through regular practice, it can help you to experience, inhabit, and explore profound moments of stillness, relaxation, and well-being, become much more intimate and accepting of your body as it is, learn to welcome and work effectively with all body sensations, even feelings of discomfort and pain, and to cultivate increasing powers of concentration (one-pointed attention) and mindfulness (a flexible, moment-to-moment, non-judging awareness).

Track 2: Mindful Yoga 1    45 minutes
A gentle sequence of mindful hatha yoga postures that help build strength, balance, and flexibility in both body and mind.

Track 3: Sitting Meditation    45 minutes
Detailed guidance and instruction for the practice of mindfulness meditation in a formal sitting posture, either on a straight-backed chair or on the floor on a cushion. There are long stretches of silence interspersed within the guidance for you to practice on your own. Sitting meditation is the traditional core practice of mindfulness meditation.

Track 4: Mindful Yoga 2    45 minutes
A different sequence of mindful hatha yoga postures, including many done standing.