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Center for Mindfulness

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.

Guided Audio Meditations Guided Yoga Audio & Video

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 Seated Meditation guided by Cassondra Graff

20 Minute Body Scan guided by Allan Goldstein

20 Minute Seated Meditation guided by Allan Goldstein

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

20 Minute Seated Meditation guided by Luis Morones

45 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

45 Minute Mindful Movement Lying Down Postures guided by Lois Howland
45 Minute Mindful Movement Standing Postures guided by Lois Howland
35 Minute Mindful Movement Lying Down Postures guided by Deborah Rana
40 Minute Mindful Movement Standing Postures guided by Livia Walsh

Audio 1 guided by Dr. Lynn Rossy (48:09)
Audio 2 guided by Dr. Lynn Rossy (52:03)

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.

Video 1 with camera emphasis on chair poses (36:33)
Video 1 with camera emphasis on floor positions (37:14)
Video 2 with camera emphasis on chair poses (36:33)
Video 2 with camera emphasis on floor positions (36:32)

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