Guided Audio Files to Practice Mindfulness Based Stress Reduction

The UC San Diego Center for Mindfulness has prepared a number of practices that are available here in MP3 format. Please feel free to download and/or share these guided practices.

To download one of the files, please right click on the title and select "Save Target As" from the popup selection. This will then prompt you to select a location on your desktop to save the file to.

Please note: These MP3 files are rather large. If you do not have a broadband internet connection, you may not want to download them.

 

45 Minute Body Scan guided by Steven Hickman
(55 Mb) This is the "regular" Body Scan.

(Mono) 45 Minute Body Scan guided by Steven Hickman
(33 Mb) This is a smaller file (mono) version of the Body Scan above.

20 Minute Body Scan guided by Steven Hickman
(27Mb) This is a shortened version of the standard 45-minute Body Scan used in the MBSR course.

45 Minute Seated Meditation guided by Steven Hickman
(55 Mb) This is the "regular" Seated Meditation.

(Mono) 45 Minute Seated Meditation guided by Steven Hickman
(32 Mb) This is a smaller file (mono) version of the Seated Meditation above.

20 Minute Seated Meditation guided by Steven Hickman
(8Mb)This is a slightly shorter version of the standard 45-minute Seated Meditation used in the MBSR course.

15 Minute Lovingkindess Meditation guided by Steven Hickman
(18Mb) This traditional meditation practice is intended to help the practitioner cultivate compassion.

10 Minute Wisdom Meditation guided by Steven Hickman
(12Mb)This practice assists the practitioner to cultivate and access his or her inner wisdom for healing, kindness and compassion.

15 Minute Awareness of Breath Meditation guided by Lois Howland

15 Minute Mindful Movement Meditation guided by Lois Howland

15 Minute Mountain Meditation guided by Lois Howland

45 Minute Body Scan guided by Lois Howland

45 Minute Seated Meditation guided by Lois Howland

20 Minute Body Scan guided by Cassondra Graff

45 Minute Body Scan guided by Cassondra Graff

45 Minute Open Awareness Meditation guided by Cassondra Graff

15 Minute Affectionate Breathing Mediation guided by Cassondra Graff

15 Minute Loving-Kindness for Loved One Meditation guided by Cassondra Graff

20 Minute Loving-Kindss for Ourselves Meditation guided by Cassondra Graff

20 Minute Giving and Receiving Compassion Meditation guided by Cassondra Graff

20 Minute Body Scan guided by Allan Goldstein

20 Minute Seated Meditation guided by Allan Goldstein

15 Minute Affectionate Breathing Meditation guided by Noriko Harth

15 Minute Giving and Receiving Compassion guided by Noriko Harth

20 Minute Body Scan guided by Lucas LeardMann

45 Minute Body Scan guided by Lucas LeardMann

20 Minute Seated Meditation guided by Lucas LeardMann

45 Minute Seated Meditation guided by Lucas LeardMann

20 Minute Body Scan guided by Kalika McClure

45 Minute Body Scan guided by Kalika McClure

20 Minute Seated Meditation guided by Kalika McClure

45 Minute Seated Meditation guided by Kalika McClure

30 Minute Body Scan (English) guided by Luis Morones

30 Minute Body Scan (Spanish) guided by Luis Morones

45 Minute Seated Meditation guided by Luis Morones

20 Minute Seated Meditation guided by Luis Morones

20 Minute Loving Kindness guided by Deborah Rana

40 Minute Body Scan guided by Deborah Rana

30 Minute Seated Meditation guided by Deborah Rana

20 Minute Seated Meditation guided by Livia Walsh

45 Minute Body Scan guided by Livia Walsh

22 Minute Loving Kindness guided by Livia Walsh

6 Minute Loving Kindness guided by Livia Walsh

Mindful Movement - Gentle Hatha Yoga Postures - Audio 


 
These gentle postures are to be moved through with attention to body sensation and your personal limitations. 
The audio guidance provided by Lois Howland most closely follows the sequence of original postures found in Full Catastrophe Living by Jon Kabat-Zinn

Mindful Movement - Gentle Hatha Yoga Postures - Video


 
These videos produced by Dr. Lynn Rossy are in the style and intention of the original MBSR yoga postures. There are several different views and modifications for floor, standing, and chair postures.

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