10 Weeks of Free Guided Tracks

With no meditation apply, I made up our minds in 2015 to take a meditation direction within the shape of a 10-day silent Vipassana retreat. People warned me that it used to be an excessively competitive starting to a sitting apply, however I endured as a result of I assumed that it will give me a framework for a meditative long run.

It used to be an excessively tough 10 days – you’ll be able to examine it right here – and whilst I might do it once more, I see the deserves of beginning a convention prior to launching into, say, a multi-day direction with a dozen or so hours an afternoon of meditating. I didn’t notice I wasn’t “supposed” to transparent my thoughts of all ideas. I saved assuming I used to be doing it unsuitable as a result of every type of ideas saved bobbing up. Had I accomplished paintings forward of time, I’d have identified that ideas all the time stand up, however the secret is to watch them and gently go back to the meditation apply. Not to banish all considering and reach an empty thoughts.

In the time since my Vipassana, I’ve used meditation as a device to stay me afloat and stay me grounded within the provide. During the toughest months of my lifestyles, it has develop into a supply of convenience, and I returned to a extra powerful meditation time table as phase of my coping mechanism.

Meditation wasn’t supposed as solace for a contemporary international, of direction. The historic religious apply advanced to permit an profound exploration of the thoughts, one that would sooner or later lead to an intense shift in our state of being. These days, many meditation practices take away the core spirituality altogether, focusing as an alternative on the advantages to the mind, particularly a mind that has been rewired for trauma because of lifestyles’s occasions.

“Meditation is a catch-all phrase for myriad sorts of contemplative apply, simply as sports activities refers to a variety of athletic skills. For each spots and meditation, the top effects range relying on what you if truth be told do.”

This publish is a “sampler” of differing types of meditation with the intention to land on what serves them you easiest. Purists would possibly say that it dilutes the purpose of a definite, deep meditative apply – and that a lot could also be true. But for lots of of us, beginning a brand new addiction is daunting as a result of we hardly ever know how or the place to start out. So with the case of a newbie to meditation, I sought after to supply a gateway to a number of differing types – all meditative ways I’ve used and proceed to make use of in my apply.

The easiest solution to inspire new adjustments is to lead them to out there, after which permit folks to be disciplined of their software till the apply turns into a addiction.

Legal Nomads Group Meditation for Beginners: 10 Weeks

meditation for beginners

Photo by way of Chris Ensey

I’m now not a professional in meditation, nor am I a trainer. I’m, on the other hand, just right at bringing disparate folks in combination to discover a brand new factor. Whether it’s soup, or cow head tacos, or protection whistles (for the sooner readers available in the market!), a lot of my occupation is in accordance with my enthusiasm translating by hook or by crook to my glorious readers.

Since many Legal Nomads readers additionally meditate, I had the wondrous idea of us all meditating in combination. Previously, I likened the worldwide fortify for this adventure as lighting on a map, blinking on from other places. I polled my readers on Facebook and Instagram, asking who may well be . I anticipated about 10-20 folks.

I used to be unsuitable.

The first week had 400 folks signed up, and voted on a time that used to be handy. Given time zones and paintings schedules, I’ve settled on two occasions on Sundays.

So I began a 10-week adventure of crew meditations for readers. Every Sunday at 10am and 8pm, loads of us meditated in combination.

It used to be stunning.

And so, this 10-week meditation for learners direction lets in us all to discover with our minds in combination.

If you’re starting with meditation, word that every of the tracks underneath is guided and directions will take you throughout the 20 mins or so of the observe. For further details about the best way to meditate, see the hyperlinks on the backside of this publish.

Group Meditations for Beginners: Table of Contents and Schedule

These will also be accomplished at your personal tempo, even though they’re actually beautiful to apply understanding there are lots of others around the globe doing the similar on the similar time.

Week 1: Metta
Week 2: Body Scan
Week three: Body Scan + Mindful Breathing
Week four: Anapanasati/Mindful Breathing
Week five: Neff/Self-Compassion
Week 6: Germer/Self-Compassion
Week 7: Germer/Self-Compassion
Week eight: Zen/Duck Egg Meditation
Week nine: Daizan Skinner/Zen/Soft Ointment
Week 10: Daizan Skinner/Zen/Mindfulness of the Breath
Bonus: The Neuroscience of Meditation, and How to Meditate

WEEK 1, Metta (Loving Kindness)


For the primary week, I selected a metta meditation. Metta approach loving-kindness in Pali, and refers to an unconditional, smart love. A love this is unique, and doesn’t have strings connected.

The selection used to be easy: the meditation begins with ourselves, then spirals out to buddies, circle of relatives, and sooner or later to all dwelling issues.

Metta has no hoops to leap thru – all deserve it. It has no expectancies of the rest in go back.


This is a observe from Tara Brach, who wrote Radical Acceptance – a vital e-book for the perfectionists available in the market. I’m one of them, and within the spirit of beginning with loving-kindness towards ourselves we’re beginning with metta.

Metta takes focus, while Vipassana contains consciousness of consistent trade – consciousness with out persistently obsessing over it. Vipassana (the direction I did and the apply I stay up) added an area between me and my reactions. Metta, against this, feels extra like a deep focal point on primordial, compassionate love.

Further studying about loving-kindness and acceptance:

Radical Acceptance, by way of Tara Brach.

WEEK 2, Body Scan Meditation


For our 2nd crew meditation, we moved from the primary week’s metta (loving kindness) to a easy frame scan. While leaking CSF, I think quite a bit of ache but in addition a way of distance from my frame. And of direction emotionally I’m moderately connected to the required end result of strolling once more.

Enter the frame scan.

For one, it’s accomplished mendacity down – so we’re all flat for this meditation.

But additionally it’s a deep, moment-to-moment investigation into what the frame is experiencing. We all lift pressure within the frame, however whilst we would possibly really feel ache as a result of that pressure, we don’t essentially know the place it is living.

With consciousness and open acceptance of what one feels right through the scan on a micro stage, the purpose is to note what is occurring on that minute stage, serving to voice the place the ache is and what it says.

I to find that by way of following those meditations, I’ve a way of free up, rest, and calm.

While metta had us bringing consideration to all beings and issues, the frame scan turns that focal point to the frame itself, starting with the left foot and finishing on the best of the top.

I selected an abbreviated 30-min scan for this week, however in a couple of weeks I’ll percentage a 45-min one. I for my part began doing frame scan meditations after studying John Kabat-Zinn’s Full Catastrophe Living and studying about his mindfulness-based pressure aid program.

For more moderen readers, extra data about why I selected this e-book – and others that may assist with power ache – at my publish right here.

Funny sufficient once I first heard this meditation, I hadn’t but long past to the Vipassana direction. I emailed a chum pronouncing, “I tried the meditation but I think something is wrong with the audio – there were all these periods of silence? So I just didn’t bother?” Of direction now I do know the silence is WHEN YOU ARE SUPPOSED TO BE MEDITATING.

All this to mention, it’s a convention, now not essentially one thing that feels intuitive or herbal.

John Kabat-Zinn at the frame scan meditation:

“The body scan is not for everybody, and it is not always the meditation of choice even for those who love it. But it is extremely useful and good to know about and practice from time to time, whatever your circumstances or condition. If you think of your body as a musical instrument, the body scan is a way of tuning it. If you think of it as a universe, the body scan is a way to come to know it. If you think of your body as a house, the body scan is a way to throw open all the windows and doors and let the fresh air of awareness sweep it clean.”

Further studying about mindfulness and ache:

Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness, by way of Jon Kabat-Zinn (Preface by way of Thich Nhat Hanh)

how to meditate body scan

I took this whilst exploring the temples of Ankor, even though I by no means did write about it in this weblog

WEEK three, Mindful Breathing

Track HERE

The mindfulness of breath is a relaxing apply, person who steadies the thoughts and encourages focus. Vipassana is regarded as an perception meditation, wherein throughout the apply of persisted shut consideration to sensation, “one ultimately sees the true nature of existence.”

In the Vipassana direction I attended, the primary days had been dedicated to breath meditations, and handiest on day four did we transfer into Vipassana itself. The rationale, we had been instructed, used to be that one will have to first broaden calm and focus, after which transfer into perception and consciousness of extra.

Traditional mindfulness of breath meditations are known as Anapanasati. It’s an easy time period: translation is thoughtsfulness (sati) of respiring (pana). The purpose is to make use of the breath itself AS the point of interest when our thoughts wanders. For closing week’s observe, the point of interest used to be on particular portions / sensations within the frame. In distinction, that is all bodily sensations of respiring.

I selected a halfway respiring observe for this week, because it begins with a frame scan and strikes into some respiring paintings. Next week, the observe will focal point on respiring by way of a conventional Anapanasati guided meditation. They’re in most cases an hour-long however I will be able to attempt to discover a shorter one.

As with the opposite meditations we did, by way of striking much less power towards stressors or anxieties or ache right through the meditation, we assist our minds stability. With an ordinary aware respiring apply, sooner or later that go back to specializing in stability turns into extra ordinary, and carries to different sides of our lives.

WEEK four, Mindful Breathing

Track HERE.

As I discussed closing week, we’re doing any other aware respiring meditation. Many are over an hour however I selected this 26 minute one as it specializes in the 4 phases I discovered once I first used to be taught the best way to apply it.

It opens by way of bringing consideration to the physicality of respiring, counting (1) first our outbreaths after which (2) our inbreaths. When the thoughts wanders – which of direction it’ll – we commence again at breath 1 once more. After that, we (three) focal point on respiring however with out the counting to stay issues on pace. Just noticing as an alternative the continuity of that inhalation and exhalation, an infinity of sensations in waft. And in spite of everything, we (four) hone in at the trivialities of respiring particularly across the nostrils.

As with closing week, the point of interest is at the breath as a device to calm the thoughts.

WEEK five, Self-Compassion Meditations

Track HERE.

The subsequent two weeks of our crew meditations will focal point on self-compassion.

I’ve advisable Kristin Neff’s paintings in my publish on dealing with power ache, as I’ve discovered her paintings particularly useful because it pertains to ache and growth. Her e-book about Self-Compassion has helped many readers too, as I’ve won moderately a couple of emails from individuals who have accomplished longer meditation programmes in accordance with her paintings.

For week 5, we’re going to do a compassionate frame scan. Unlike the Kabat-Zinn scan from a couple of weeks prior, this meditation begins on the crown of the top (now not the left foot), and it’s rooted in practices of self-compassion.

What does this imply?

Per Neff, it’s the ability of “treating yourself like you would treat a close friend who was struggling.” The thought of compassion normally (for all, now not simply ourselves) necessitates figuring out struggling and feeling kindness and figuring out in go back, the need to need to make the ones instances just a little higher.

It comes to the quiet acceptance of the delicate human situation. And self-compassion is solely compassion became inward, directed to ourselves.

What is it now not? Self-compassion is NOT self-pity, vanity, or self-indulgence.

Instead of chasing vanity, which Neff notes can turn into narcissism extra temporarily than we’d like, we’d all be easiest specializing in softening our self-recrimination. To focal point on feeling just right about ourselves by way of desiring to be higher than others (the pitfalls of vanity in extra), we additionally open the door to cycles of self-loathing.

The selection, says Neff, is to to broaden self-compassion. To “be kind to ourselves life goes awry or we notice something about ourselves we don’t like, rather than being cold or harshly self-critical.” A self-compassion apply recognizes the imperfections inherent in merely BEING human, and specializes in connecting us to others once we stumble – as an alternative of setting apart ourselves in a lure of judgement.

1. Self compassion (now not self judgement)
2. Common humanity (now not isolation)
three. Mindfulness (now not over-identification / obsessive considering)

Yes, our outdated good friend mindfulness! As with every of the Legal Nomads meditation practices we’ve accomplished thus far, self-compassion additionally comes to mindfulness. It is necessary to acknowledge, settle for with out judgement, and follow the painful sides of lifestyles as they stand up second to second. Instead of doing what many of us do and push down the ache to suppress (or for some, to blow it as much as magnificent scales for public drama), we take a BALANCED solution to unfavourable feelings in order that they’re neither suppressed nor exaggerated.

(In my case, I’m a suppress-the-feelings individual, now not a have an epic meltdown type of individual, so this custom – and meditation normally – has helped me achieve a state of extra equanimity.)

Research in Neff’s e-book (underneath) demonstrates that self-compassion decreases melancholy, alleviates pressure, can assist ease the considering in the back of disordered consuming, and mitigate power ache. At the similar time, it will increase happiness, optimism, hope, wholesome behaviours, and immune serve as.

Neff’s guided meditations are extra informal, virtually like a chum guiding you alongside. Not for each and every consultation, however a pleasant distinction to closing week’s anapanasati.

Further studying about self compassion:

Start Where You Are: A Guide to Compassionate Living, by way of Pema Chodron
Self-Compassion: The Proven Power of Being Kind to Yourself, by way of Kristin Neff

WEEK 6, Self-Compassion Meditations

Track HERE.

WEEK 6! As promised, this week’s meditation is any other meditative solution to self-compassion. Chris Germer, along Kristin Neff from closing week’s observe, co-founded the Mindful Self Compassion direction. It is an eight week direction constructed at the ideas I mentioned in closing week’s publish: treating your self like you might deal with an in depth good friend who used to be suffering.

This would be the 2nd of 3 weeks specializing in this matter, basically as a result of many of you’ve got written me over time sharing your tales as I’ve shared mine. And thru the ones tales and my very own is one very an identical thread: an inclination to be AWFULLY onerous on ourselves even if we’re doing our easiest. And an inclination to push thru as an alternative of giving our our bodies just a little extra grace.

So I’m spending 3 weeks on self- compassion, as a result of I’ve made up our minds all of us in point of fact want it. 🙃

Next week shall be a much wider scope meditation, a ravishing aggregate of the loving-kindness observe from our first week and the compassion meditation “to ourselves” from this week’s observe.

Further studying:

The Mindful Path to Self-Compassion: Freeing Yourself from Destructive Thoughts and Emotions, by way of Christopher Okay. Germer (writer of this observe above)

how to meditate :giving and receiving compassion meditation

WEEK 7, Self-Compassion Meditations

Track HERE.

This is our closing of 3 weeks specializing in self-compassion. First used to be a compassionate frame scan. Then, a deeply private metta for ourselves. To conclude, I’ve selected a observe that concentrates on self-compassion for ourselves and others, braiding in combination the prior week.

It’s a relaxing, quiet meditation and one that specializes in sending any individual particular the present of compassion – in addition to making sure we ship it to our personal our bodies and souls.

Further studying:

The Mindful Path to Self-Compassion: Freeing Yourself from Destructive Thoughts and Emotions, by way of Christopher Okay. Germer (writer of this observe above)

WEEK eight: Zen, Nanso Uran Hou (The Duck Egg Meditation)

Track for week eight (Duck Egg) HERE

After a hiatus, I’m happy to search out us again in combination for week eight of the crowd meditations. My objectives with those periods are each to create an area for folks to interact in a meditation apply whilst knowingly connecting to others around the globe, and to supply an outline of differing types of meditation to assist slender down what works easiest for every reader.

On to this week’s observe, which is a guided Zen cushy ointment meditation in accordance with the Zen “Soft and Duck Egg Meditation.”

The apply used to be firstly taught by way of Zen grasp Hakuin (1685-1768) to remind the frame to loosen up and heal. Hakuin discovered the Nanso meditation when fell unwell and used to be despatched to the mountains close to Kyoto to find a hermit named Hakuyo within the hopes of discovering a treatment for what ailed him. Hakuyo taught Hakuin the introspective meditation. The meditation attracts on our religious eyes, the use of them to succeed in team spirit between frame and thoughts. The egg-shaped buttery ointment begins on the crown, then melts slowly all the way down to our ft, our struggling, sorrow, and ache with it.

“The Tiger’s Cave” by way of Trevor Leggett at the Nanso Uran Hou meditation:

“If the student finds in his meditation that the four great elements are out of harmony, and body and mind are fatigued, he should rouse himself and make this meditation. Let him visualize placed on the crown of his head that celestial So ointment, about as much as a duck’s egg, pure in color and fragrance. Let him feel its exquisite essence and flavor melting and filtering down through his head, its flow permeating downwards, slowly leaving the shoulders and elbows, the sides of the breast and within the chest, the lungs, liver, stomach and internal organs, the back and spine and hip bones. All the old ailments and adhesions and pains in the five organs and six auxiliaries follow the mind downwards. There is a sound as of the trickling of water. Percolating through the whole body, the flow goes gently down the legs, stopping at the soles of the feet.”

Once the ointment fills the entire frame (as guided throughout the observe above), we visualize the melted liquid flowing away throughout the fingertips and ft, slowly flooding yur setting, till it looks as if a lake that reaches the peak of the navel. Once it reaches that stage, it helps to keep circulating thru frame and thoughts, serving to to heal.

WEEK nine: Zen, Soft Ointment Meditation

Track for week nine (Soft Ointment) HERE

For week nine, I’m sharing a distinct model of the observe from closing week.

Week nine’s Duck Egg meditation is named a Healing Ointment meditation, and is led by way of Julian Daizan Skinner, from Zenways in London. A protracted-term reader known the observe from closing week from her Zenways direction, and graciously equipped her trainer’s guided model for us to meditate with in combination.

I like it such a lot that I needed to percentage it right here.

We’ve explored a couple of differing types of meditation practices, and the present weeks are excited about Zen, the use of meditation and mindfulness practices aimed toward growing perception into fact and who we in point of fact are. In Zen, that is referred to as kensho – actually seeing or experiencing your true nature, now not relying on ideals or notions.

“There is no Zen without kensho; complete kensho is what is known as satori, Zen awakening. This realization is likened to finding an inexhaustible treasure, for it means the awakening of the whole potential fo r the experience of experience itself.”

– Kensho: Heart of Zen, by way of Thomas Cleary

I actually love this Healing Ointment meditation, with a comforting voice and a information to attractive the parasympathetic frightened machine and enjoyable the frame and thoughts, inviting it to open to therapeutic.

Further Reading:

Zen Mind, Beginner’s Mind: Informal Talks on Zen Meditation, by way of Shunryu Suzuki
Zen Training: Methods and Philosophy, by way of Katsuki Sekida (A manual for zazen, the seated meditation apply, and an authoritative presentation of the Zen trail)
Kensho: Heart of Zen, by way of Thomas Cleary
Practical Zen: Meditation and Beyond, by way of Julian Daizan Skinner

WEEK 10: Zen, Mindfulness of the Breath

Track HERE

Since such a lot of of you liked closing week’s Healing Ointment meditation, I’m going to spend our closing week on Zen.

First off: a number of emails have requested the best way to paintings throughout the frustration of persistently dropping position or focal point. It is the act of gently returning to the meditation over and over, with out judgement or frustration, that is helping teach the mind. The resolution for me is actually a question of compassionate self-discipline, mixed with the information that the mind adjusts and will get much less noisy as time is going on.

This week, we’re returning to the breath.

Unlike the sooner anapanasati of week four (aware respiring), in accordance with the Vipassana meditation machine, this week is a Japanese Rinzai Zen apply.

Per Julian Daizan Skinner from Zenways, “the Rinzai Zen tradition extends back 2500 yrs and has a tradition of teaching meditation for wellbeing and insight both in and outside of the monastic setting.”

In this 25 minute apply, we develop into conscious of our breath from low in our stomach, after which the use of counting to stay tempo whilst permitting any ideas or emotions to stand up and move away. When dropping focal point, we go back to the breath – with out judgement! – and start counting once more. Simple however efficient.

Further Reading:

How Rinzai Zen Came to America (Article)
Practical Zen: Meditation and Beyond, by way of Julian Daizan Skinner (who narrated this meditation)

Neuroscience of Meditation and How to Meditate

Meditative consciousness reduces pressure in and heals the frame. Meditation quiet the thoughts and gently opens the guts. It’s that’s the spirit. It is helping us learn how to reside extra totally within the fact of the prevailing, do you spot extra obviously the folk we are living with on the earth we are living in.”

While the point of interest of those meditations isn’t the neuroscience, it’s attention-grabbing to know how meditation can trade our brainwaves. If you have an interest in a brief video concerning the ‘how’ it impacts the mind see underneath:

And for the ones in point of fact new to the apply, some fundamentals right here:

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