Meditations and Practices

Please accept this gift of these meditations for your personal use.  If you want to copy them to a smartphone or device, please see the end of this page for instructions.

Meditation (5 minutes)

Relaxation and Breathing Meditation (15 minutes)

Body Scan (15 minutes)

Sitting Meditation with Sound (20 minutes)

Walking Meditation (16 minutes)

Meditation with Sounds and Thoughts (24 minutes)

Meditation with Thoughts and Emotions (28 minutes)

Mountain Meditation (30 minutes)

Heart Practice: Forgiveness Kindness and Compassion (40 minutes)

Sitting Meditation (45 minutes)

Guided Body Scan Meditation (45 minutes)

Standing Yoga and Mindful Movement (45 minutes)

Lying Down Yoga and Mindful Movement (45 minutes)

Copy to a smartphone or other device

These meditations are for your personal use and may not be copied or distributed to others without prior consent.


  • Visit this web page using a web browser on your Android device.
  • Perform a long press (press and keep holding) on the MP3 link above.  You should see an option to Save link.  This will download the MP3 to your device.

iPhone / iPad / iPod

  • You will need a Windows or Mac computer with iTunes installed.  There is no way to directly save an MP3 onto an Apple device without going through iTunes.  Follow these instructions if you have not previously synced your iPhone to iTunes on a computer before:
  • On your computer, visit this web page using a web browser.  Right-click and download the MP3 files to your computer, to the desktop or other convenient folder.
  • Open iTunes and drag the MP3 files into it.  The MP3 files should appear under Audiobooks, not under Music.
  • Sync your iPhone, iPod or other Apple device to iTunes.  Select these files to sync.
  • Look for these files using the iBooks app, not in the Music app.  You should also be able to search for these files using the iPhone search feature