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Guided Meditation: MINDFULNESS-BASED STILLNESS MEDITATION – The complete practice

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 Guided Meditation: MINDFULNESS-BASED STILLNESS MEDITATION – The complete practice
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There are 4 steps to this practice:

Step 1 – PREPARATION

Step 2 – RELAXATION

Step 3 – MINDFULNESS

Step 4 – STILLNESS



As you are guided in this complete practice remember not to take yourself too seriously, relax and simply go with it. Recall the definition of Mindfulness by Jon Kabat Zinn – Mindfulness means paying attention in a particular way: on purpose, in the present moment and non-judgementally.



A note about your posture while doing this practice. There is a definite connection between the position you meditate in (your posture) and attitude of mind. Posture in meditation can be too rigid or too collapsed. Often, as meditators relax in meditation their posture begins to collapse. Rigidity of posture is associated with trying too hard. A collapsed posture is often a sign of sleepiness or lack of attention. Posture which is upright, open and relaxed reflects core strength, courage, balance and equanimity. Poise, grace and solidity are embodied in correct posture for meditation. An upright posture also aligns and integrates the body segments of pelvis, torso and head, allowing smooth diaphragmatic breathing and relaxation of the belly.

A conducive posture for meditation involves:-

SITTING – sitting in a chair, cross-legged on the floor (in half or full lotus position), or using a kneeling stool. Sitting posture is preferable to lying down which can lead to drowsiness or sleepiness. Lying down can be used if sitting creates pain which is too distracting, or if you feel too weak to sit.

UPRIGHT SPINE – Keep the back straight by positioning your shoulders over your hip joints and your ears over shoulders. Do not lean too far forward, backward or to either side. Tuck your chin in slightly, lifting the top of your head and lengthening the back of your neck.

OPEN CHEST – Either place your hands palm down, flat on your knees or place your hands right back in your lap so that you are not leaning forward and your chest can be open. Palms may be facing up or down, whichever is most comfortable. Upright spine and open chest reflect the courage to face whatever comes into your awareness, without distraction or avoidance; and it opens the Heart.

RELAX THE FACE – Your nose needs to be in line with your navel, not tilting or turning the head; ears over the shoulders. Allow the top of the tongue to be in contact with the hard palate behind your top row of teeth, then soften the tongue and relax the jaw. Eyelids should be just gently touching, not squeezed shut. They may naturally open a little.

Whilst meditating, if you find that your posture has become too rigid or is collapsing, then gently and mindfully correct your posture. By maintaining a solid care, you “Sit Like a Mountain”. This means that the rest of your body, breath and mind can lighten up and “Flow Like a River”.