These guided mindfulness practices were created for use in mindfulness-based stress reduction courses and mindfulness workshops. Mindful IN Moco supports mindfulness practice and meditation in Montgomery County (MoCo), Indiana (IN): https://mindfulinmoco.com
This guided meditation (40 minutes) moves through a set of standing yoga postures, with a focus on bringing mindful awareness to our body during each pose.
It will be helpful to use a blanket or yoga mat, if the floor is uncomfortable to stand on.
And, you should always feel welcome to modify any stretch or pose to work with the limits of your own body, wherever you find them right here and now.
7 Apr 2024
Sitting meditation - Open awareness (34 minutes)
This guided sitting meditation (34 minutes) begins with an awareness of the breath or feelings of contact, as a stable anchor. Then, attention is expanded to all bodily sensattions, then to sound, and to thoughts and emotions. The meditation concludes by exploring open awareness, or choiceless awareness, where we allow experiences to come and go without the need to grab on to any particular feeling or sound or thought. Just sitting in stillness with the present moment.
14 Mar 2024
Body Scan (30 minutes)
This short body scan (30 minutes) focuses on cultivating our awareness of the sensations of the body, and bringing curiosity and attention to our experience.
25 Sept 2023
Mindful Movement - Floor Yoga
This guided meditation (44 minutes) moves through a set of floor yoga postures, with a focus on bringing mindful awareness to our body during each pose.
It will be helpful to use a blanket or yoga mat, if the floor is uncomfortable.
And, you should always feel welcome to modify any stretch or pose to work with the limits of your own body, wherever you find them right here and now.
20 Sept 2023
Sitting meditation - Awareness of breath (15 minutes)
This short guided meditation (15 minutes) focuses on awareness of breathing.
If you find that focusing your attention on your breathing is uncomfortable, you may try another anchor for your attention, such as the sensation of your feet making contact with the ground. Or, focusing on sound, and specifically the sensation of sound, rather than our thoughts about what may be going on around us.
30 Aug 2023
Body scan (45 minutes)
A 45 minute guided body scan meditation. Focused on cultivating our awareness of the sensations of the body, and bringing curiosity and awareness to our experience.
30 Aug 2023
Body scan (43 minutes)
A 43 minute guided body scan meditation. Focused on cultivating our awareness of the sensations of the body, and bringing curiosity and awareness to our experience. Updated on April 13, 2025.
26 Aug 2023
Body scan with intro (50 minutes)
A 45 minute guided body scan meditation, beginning with a short introduction to body scans. This meditation focuses on cultivating our awareness of the sensations of the body, and bringing curiosity and awareness to our experience.
25 Aug 2023
Body scan (25 minutes)
This guided body scan focuses on cultivating our awareness of the sensations of the body, and bringing curiosity and awareness to our experience.
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