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Guided Meditations


Below you will find several Guided Meditations. However, if you would like information about my other guided meditations (general relaxation, finding the breath, autogenics), or for a personalized session to address specific concerns (such as pre- and post- surgery), please contact me.

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Guided Meditations


Below you will find several Guided Meditations. However, if you would like information about my other guided meditations (general relaxation, finding the breath, autogenics), or for a personalized session to address specific concerns (such as pre- and post- surgery), please contact me.

Contact


Take 5!

Meditation in 5 Minutes

Awareness

Breath Awareness Meditation

Listen to Dr. Brad Lichtenstein guide you through Breath Awareness Meditation. Something as sort as 5 minutes can make drastic improvements to your life. This is part of the Take-5!, Mediation in Five Minutes Series. 

Counting

counting MEDITATION

Be guided through Counting Meditation — another practice that helps cultivate your skill at attention, focus, and concentration. This short meditation can essentially be done in any posture, in any setting. This is part of the Take-5! Mediation in Five Minutes Series. 

 

Walking

WALKING MEDITATION

Listen to Dr. Brad Lichtenstein guide you through Walking Meditation. This is a practice done in a standing posture. Something as sort as 5 minutes can make drastic improvements to your life. This is part of the Take-5! Mediation in Five Minutes Series.

Safe

Safe Place Meditation

Listen to Dr. Brad Lichtenstein guide you through Safe Place Meditation. This is done in a comfortable position, either laying down or sitting. Learn about finding and cultivating your healing and safe place. This is part of the Take-5! Mediation in Five Minutes Series.

 

Depth

Longer Meditations

BREATH Inquiry

Breathing is a powerful tool for healing. However, in order to change your breath, and hence change your life, you must first become aware of your innate, habitual breathing patterns. This 15-minute guided meditation is a mindfulness practice to help you explore your current breathing patterns.

Breath & Autogenic Training Meditation

Autogenic training is a self-regulation technique where you silently repeat specific words and phrases in order to induce a state of relaxation and peace. This guided meditation leads you through a focused breathing practice followed by repetition of specific autogenic phrases to generate a state of calm, tranquility and balance.

 

Heart-Centered Meditation

Cultivating positive emotions, such as love and appreciation, has been shown to regulate and balance the nervous system, and increase the speed of healing. In this guided meditation, you will connect to the innate wisdom of your Heart through the gentle practice of breathing into your heart, and then connecting with feelings of love and appreciation.

BREATH & Movement

This guided meditation leads you through simply, gentle movements to release tension and discover your easy, free flowing breath.

 

Dynamic Breath

Imagine your breath is a healing wave, naturally moving in and out, without effort or force. Breathing in this way, your mind-body softens and settles as your breath flows freely.

Breath (Mindfulness) meditation

This guided meditation is a classic mindfulness practice using the breath as the object of attention and concentration. Practicing mindfulness helps train the mind-body to embrace the moment without judgment or elaboration, and to be here now.

 
 

Lovingkindness (Metta) Meditation

The word Metta, in Pali, is often translated as Lovingkindness. The practice of metta meditation is said to be an antidote to feelings of judgment and criticism. When we feel unsafe in the world, metta meditation can help open our hearts and provide us with some space for feelings of compassion, kindness and love.

 

Progressive Relaxation, Breathing Into The Lower Pelvis, & Moving the BreatH Meditation

This live,53-minute recording is from a 2-day Transpersonal Breathing Workshop held in February 2019. Combining several of the meditation exercises reviewed earlier in the day, this meditation first leads you through a progressive relaxation exercise. Next is a practice of breathing into the lower pelvis, or hara. Next you practice directing the breath to other areas in your body. Finally, holding your heartfelt intention, you move the breath up and down the length of the spine.


Taoist Breathing Practice

Lung Breathing Practice for the Fall

One of the practices I have used to generate balance and calm is Taoist Six Healing Breaths. Numerous methods abound, each with variations of sounds. I will demonstrate the practice I was taught years ago.

In this 25-minute video, I review each of the Taoist Healing Breaths in the following order:
Lungs -- Kidneys -- Liver -- Heart -- Spleen -- Triple Warmer
Each Organ corresponds to a different Element in Chinese Medicine, which represents the movement of energy. Each Element corresponds to different emotional states, and when the energy is blocked, you may experience dis-ease. Lungs are Metal Element and the emotion is Loss or Grief. Kidneys are Water Element and the emotion is Fear and Anxiety. Liver is Wood Element and the emotion is Anger, Aggression and Frustration. Heart is Fire Element and the emotion is Joy and Love. Spleen is Earth Element and the emotion is Worry and Nourishment.

Breathing Sounds
Lungs is "ssssss"
Kidneys is "choooo"
Liver is "shhhhh"
Heart is "haaaaa"
Spleen is "whoooo"
Triple Warmer is "heeee"

Practice each of these Six Healing Breaths, in order, for 3 cycles each, before moving on to the next Breath. At the end of each Breath, if you feel any organ system / Element needs more attention, go back to it and repeat that Taoist Healing Breath for 3 - 10 more times.
I also want to share that if sleep is ever an issue, practicing the Triple Warmer Breath for up to several minutes prior to going to sleep helps drain any of the excess mental energy from the head, allowing you to fall asleep with more easy.