Guided Meditation "Booster Shots" 
These short guided meditations are created for our corporate clients--to support our sessions together. ​However, everyone is welcome to listen.
Quick tip: If you're wondering if you're meditating "right," the answer is yes. No matter how distracted or restless or sleepy you feel, it's normal.
First time listening? ​Start here.

For PRIVATE ONLINE SESSIONS, click here.
I help experienced spiritual practitioners and facilitators who want to deepen on the awakening continuum while honoring and healing their physical-world self.
The Field of Welcome | 2:10 duration | May 26, 2017
Aware of Awareness | 3:41 duration | July 15, 2020
Someone You Admire - What You Have In Common | 4:39 duration | May 18, 2018
Discovering Self-Love | 3:20 duration | April 29, 2018
Neutralizing Self-Judgment (Inspired by Inner Relationship Focusing) | 5:26 duration | March 31, 2018
Emotional Immune System | 4:17 duration | March 16, 2018
Calling Forth A Loving Presence | 3:16 duration | March 9, 2018
What You Say To Yourself Matters | 3:19 duration | March 2, 2018
Saying Yes To Your Inner Life | 1:47 duration | February 22, 2018
Between Exhale & Inhale | 2:53 duration | February 16, 2018
Your Future Self Is Already Handling It | 4:08 duration | February 9, 2018
Beyond Wanting (Inspired by The Sedona Method) | 4:27 duration | February 1, 2018
How does Gratitude feel? | 2:56 duration | November 25, 2017
Effortless Posture | 3:42 duration | October 29, 2017
Seeing Your Goodness | 3:37 duration | October 14, 2017
Thoughts Are Models | 5:06 duration | September 14, 2017
All You Really Have | 3:13 duration | September 9, 2017
Equanimity | 2:55 duration | August 31, 2017
The Ouch of Self-Judgment | 3:10 duration | August 17, 2017
Locating Energy in Space & Time | 2:27 duration | August 11, 2017
Between Brain & Skull | 1:38 duration | July 27, 2017
Silent Space | 1:46 duration | July 20, 2017
Sympathetic Joy | 2:43 duration | July 14, 2017
Recalling Your Resilience | 2:46 duration | July 9, 2017
Kind Curiosity...Moment by Moment | 3:35 duration | June 22, 2017
Visualization - Full Journey to Your Wisest Self | 9:45 duration | June 17, 2017
Briefly Meeting Your Wisest Self | 1:14 duration | June 16, 2017
Together in Free Fall | 2:26 duration | June 10, 2017
Present Moment Kindness | 1:39 duration | June 2, 2017
Want to read meditation instructions?
Intention
Let the eyes close, bringing the attention inward. Bring to mind at the start of each sitting meditation why you are doing it. For example, do you hope to relax? To have less stress or reactivity? Balance amidst intense emotions, insight about troubling behaviors, or to be more present with loved ones? 
Posture
Sit in a posture of nobility, with the spine tall and the rest of the body relaxed, hanging from the spine. Let the hands rest comfortably on your knees or lap.
Relax
Breathing naturally, invite the face to be expressionless. Allow the neck, hands, and abdomen to soften. Invite any areas of holding or tension to soften.
Focus
To steady the mind, choose a place to pay attention to the breath, such as:
  • Air flowing in and out of the nostrils
  • The rise and fall at the chest or abdomen
By trying to stay with the breath, you'll become aware of the mind being distracted by other thoughts. It’s good news to be aware of thoughts--it means you're not lost in them. You might try noting thoughts; saying to yourself, “thinking…thinking,” or “planning”  or "worrying." If the thoughts are compelling, you might watch them unfold without interference...like watching clouds pass through a blue sky. If and when it feels right, you can always come back to the breath.
"Sometimes people think the point of meditation is to stop thinking--to have a silent mind. This does happen occasionally, but it is not necessarily the point of meditation. Thoughts are an important part of life, and mindfulness practice is not supposed to be a struggle against them....we are not stopping thoughts as much as overcoming any preoccupation we have with them."

"Sometimes your attempt to be with the breath is the only way that you see the speed at which the mind is racing. Riding on a train, if you focus on the mountains in the distance, you might not notice the speed of the train. However, if you bring your attention closer, the rapidly appearing and disappearing telephone poles next to the track reveal the train's speed. Even when you have trouble staying with the breath, your continued effort to come back to the breath can highlight what might otherwise be unnoticed, i.e., the rapid momentum of the mind. In fact, the faster our thinking and the greater the preoccupation, the greater the need for something close by like the breath to help bring an awareness of what is going on. That awareness, in turn, often brings some freedom from the preoccupation."

From The Issue at Hand, by Gil Fronsdal
Click here to download Gil Fronsdal's talks on the philosophy behind mindfulness and meditation.
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