Jon Kabat-Zinn's Guided Meditations
From the founder of Mindfulness-Based Stress Reduction Instant MP3 Downloads
These mp3 programs constitute the core practice curriculum of mindfulness-based stress reduction (MBSR). They are meant to be used in conjunction with Jon's book,
Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness.
  • Practice with these guided meditations to become more intimate with the “domain of being,” that aspect of who and what we are that is far bigger and more authentic than the stories we tell ourselves about who and what we are.
  • These Digital Downloads include a PDF page of instructions on "How to Use These Mindfulness Meditation Practice Download Programs " and a detailed note of explanation from Dr. Kabat-Zinn.
Guided Mindfulness Meditation Series 1
These four 45 minute guided meditations constitute the core practice curriculum of MBSR (mindfulness-based stress reduction). They are meant to be used in conjunction with Jon’s book, Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness. You will find extensive descriptions of these practices in the book, as well as pictures of the gentle mindful hatha yoga sequences. Tens of thousands of people have used these programs either alone or in conjunction with the book to develop and sustain a regular mindfulness meditation practice, and to benefit from its stress reducing, healing, and transformational potential when practiced regularly.
Guided Mindfulness Meditation Series 2
Series 2 is designed for people who want a range of shorter guided meditations to help them develop and/or expand and deepen a personal mindfulness meditation practice. It gives you sitting and lying down meditations of varying lengths to choose from, depending on how much time you can make for formal practice on any given day. Series 2 also includes the popular “mountain meditation” (sitting) and “lake meditation” (lying down), as well as silence with bells at various times for practicing without guidance. Series 2 is meant to be used in conjunction with Jon's book, WhereverYou Go, There You Are: Mindfulness Meditation in Everyday Life

Guided Mindfulness Meditation Series 3
Series 3 is a set of guided meditations developed to accompany Jon’s book, Coming to Our Senses: Healing Ourselves and the World Through Mindfulness, which will be republished in four volumes in 2018. These meditations emphasize our capacity to be in touch with experience through awareness of the sensory world: breathscape, bodyscape, soundscape, mindscape, heartscape, and nowscape. The practices begin with the cultivation of mindfulness of breathing and mindfulness of body sensations and then move on in sequence to hearing and to the experiencing of thoughts and emotions as they unfold from moment to moment. It also includes a lying down meditation on “dying” to the past and the future and thus waking up to the present moment. Also featured is the practice of choiceless awareness (the nowscape), instructions for mindful walking meditation, an extended loving kindness meditation (the heartscape), and a guided meditation on how to bring mindfulness effortlessly into every aspect of everyday life, what we might call the lifescape.
Complete Set of Series 1, Series 2, Series 3
Mindfulness Meditation for People with Psoriasis
If you have psoriasis, practicing with this program in a consistent way may be beneficial for its potential positive effects on your skin, and also for the overall stress reduction benefits that derive from mindfulness meditative practices in general.
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