30 Sits In 30 Days
GUIDED MEDITATIONS
Community Resource
The following guided meditations are intended as a community resource for local Recovery Dharma Indiana attendees both in and outside of meetings. Please feel free to utilize these and other guided Buddhist meditations in your own Practice, or for use in local Recovery Dharma meetings. In Recovery Dharma meetings we alternate between focusing on what is commonly referred to as Insight Meditation (Vipassana), as well as what are known as the Heart Practices to heal and forgive the wounds of addiction.
WEEK 1 - FOCUS: Mindfulness of the Breath
DAY 1 of 30
| Sharon Salzberg is cofounder of the Insight Meditation Society (IMS) in Barre, Massachusetts. She has been a student of meditation since 1971, guiding meditation retreats worldwide since 1974. |
DAY 2 of 30
A short concentration meditation suitable for beginners or experienced meditators.
DAY 3 of 30
This practice uses mindfulness of the breath and body to gradually cultivate a focused, calm, easeful attention. During this longer session, practitioners have the opportunity to gently unify their awareness, gathering attention breath by breath. No previous experience required.
DAY 4 of 30
The Sitting Meditation is a core practice of the free 8-week MBSR (Mindfulness-Based Stress Reduction) course found at Palouse Mindfulness.
DAY 5 of 30
This meditation cultivates a non-judgmental, lucid present-centered attention and gives rise to our natural wisdom and compassion.
DAY 6 of 30
In today’s session, guided by Jack Kornfield, you’ll be practising Opening Awareness Meditation. This is a style of meditation where you learn to use the Buddhist practices of mindfulness or vipassana. With these, you can directly sense, with balance and compassion, the ever-changing experiences that make up your life and the relationships with the world around you. The aim of this session is to encourage you to notice whatever is happening in your body or mind with mindful loving awareness.
DAY 7 of 30
This is the Recovery Dharma standard 10-minute basic meditation practice with breath awareness that can be used for as a focusing exercise or as a gateway to other mindful activities or for a quick sense of calm.
WEEK 2 - FOCUS: Mindfulness of the Breath & Body
| This meditation goes over techniques for practicing the first foundation of mindfulness. There are other ways that the maha-satipatthana sutta suggest practicing mindfulness of the body than focusing on the breath. |
DAY 9 of 30
Tara offers a short introductory meditation with a body scan, bringing focus to the breath, sounds, then resting in awareness.
DAY 10 of 30
Jack Kornfield – Breathe Love In, Breathe Love Out Meditation. Meditation is an invitation in this moment’s practice to turn our attention to our body, heart, and mind. Begin to pay attention to this mysterious human incarnation. Feel how your body is breathing itself… you don’t have to do anything. Add metta or lovingkindness to each breath. With each breath in, fill your body and being with lovingkindness for yourself. With each breath out, sense you are sending love out to the world.
DAY 11 of 30
As our minds become quieter we develop the ability to be with people in a full-hearted way. Intro and meditation from 10% Happier.
DAY 12 of 30
This is a guided body scan meditation for those who are relatively new to meditation practice. We go through the body slowly, simply tuning into what is present.
DAY 13 of 30
Although there are dozens of styles of meditation, one thing many practices have in common is the ability to synchronize body & mind in the present moment.
DAY 14 of 30
In this meditation, Jon will guide us in taking up residency in awareness and apprehending the vast scope of human experience and interconnectedness in the only moment they can be apprehended— this one — and point out mindfulness’s individual, social, and global potential for optimizing well being and healing.
WEEK 3 - FOCUS: Mindfulness of MIND
DAY 15 of 30
Open to strong emotions, feel them, and learn to let them go without identifying with them, like watching clouds come and go in the sky. From 10% Happier.
DAY 16 of 30
Welcome to Day 16 of the Mindful Mornings Challenge. Today, Jack Kornfield guides you through a mindful loving awareness meditation. The focus of this practice is to start your day with loving attention by extending gratitude and compassion to your heart and mind.
DAY 17 of 30
This is a practice in noting what arises in the experience. Using the breath as the foundation to the awareness, we will rest in openness to whatever arises in our experience.
DAY 18 of 30
Our minds judge almost everything. In this 2 min intro and meditation explore weakening this pattern. From 10% Happier: Meditation for Skeptics.
DAY 19 of 30
Reconnect with Beingness by awakening your senses, and discovering in the background the silence and stillness that holds your life.
DAY 20 of 30
In this meditation, we explore the very powerful feeling of desire both in our meditation practice and in our lives. This meditation is part of the 10% Happier: Meditation for Fidgety Skeptics course, a collaboration between Joseph, his student Dan Harris (who wrote the book 10% Happier), and the behavior change company Change Collective.
WEEK 4 - FOCUS: Heart Practices
DAY 21 of 30
This meditation guides listeners in the practice of compassion for self and others. Using repeated phrases and visualizations this meditation guides us to feel our genuine concern, care and kindness in situations of difficulty and pain, while maintaining a space of balance and inner ease.
DAY 22 of 30
This is a guided meditation on compassion. Self-compassion is stressed a bit extra in this meditation!
DAY 23 of 30
This is a guided meditation on compassion. Self-compassion is stressed a bit extra in this meditation!
DAY 24 of 30
Lovingkindness is a practice that cultivates our natural capacity for an open and loving heart. Allow Sharon to guide you through a series of compassionate phrases, using repetition to imbed them into your subconscious. Use these words as an anchor to feeling grounded, content and loving towards yourself and others.
DAY 25 of 30
This meditation guides listeners in the practice of appreciative joy, or celebrating in the happiness of others. Using repeated phrases and visualization, this meditation helps to cultivate a sense of shared joy.
DAY 26 of 30
This talk and meditation explores three key features of the trance of unworthiness and introduces this guided meditation based on the acronym RAIN (Recognize, Allow, Investigate, Nurture) that awakens self-compassion and de-conditions the suffering of being at war with ourselves.
DAY 27 of 30
This talk and meditation explores three key features of the trance of unworthiness and introduces this guided meditation based on the acronym RAIN (Recognize, Allow, Investigate, Nurture) that awakens self-compassion and de-conditions the suffering of being at war with ourselves.
DAY 28 of 30
This meditation guides listeners in the practice of forgiveness for self and others. We bring our attention to ways we may have caused pain or harm to ourselves and others, and to ways others may have caused us suffering. Using repeated phrases and visualizations, we bring our attention to these difficult feelings and situations, and to the possibility of release, ease, and understanding.
DAY 29 of 30
This meditation is a practice to develop equanimity. Related to mental calmness, non-reactivity and non-attachment to uncontrollable outcomes. One of the four “heart practices” or states of mind beneficial to Buddhist practice. Meditation begins with the settling of awareness. Then asks the practitioner to repeat phrases to oneself that convey the ideas of non-controlling and non-attachment to external outcomes. Phrases are directed at various targets.
DAY 30 of 30
This is a guided meditation by Jack Kornfield introducing the three directions of forgiveness. This is a therapeutic exercise designed to renew, restore and refresh the mind, allowing you to bring a newfound sense of optimism and self love into your life.
Congratulations!! You've completed the 30 Sits In 30 Days Sangha Support Circle Challenge!!
Congratulations!! You are now well on your way to establishing a lasting and sustainable change within yourself that will serve you well for years ahead!! Daily mediation is the foundation of the Recovery Dharma program. You are now more than ready to begin the self-inquiry process as outlined in the Recovery Dharma workbook.
We all experience growth differently, and at our own pace. But the most important message of Recovery Dharma is that the journey, and the healing, can start now for you and for each of us.
May you find your path to recovery. May you trust in your own potential for awakening.