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Insight Meditation Instruction - Ven. Pannyavaro (MP3 Files)
	artattn.mp3	632 KB	01_Introducing Mahasi method.MP3
	sixsense.mp3	492 KB	02_What is real.MP3
	mental.mp3	372 KB	03_Mindfulness-clear understanding.MP3
	balance.mp3	503 KB	04_Cultivating presence.MP3
	sitting1.mp3	374 KB	05_Contemplating elements.MP3
	sitting2.mp3	537 KB	06_Contemplating not-self.MP3
	walking.mp3	556 KB	Technique in Walking Meditation.
Insight Meditation Instruction - Ven. Pannyavaro (MP3 Files)
	artattn.mp3	632 KB	The Art of Attention.
	sixsense.mp3	492 KB	At the Six-sense Doors.
	mental.mp3	372 KB	The Technique of Mental Noting.
	balance.mp3	503 KB	Keeping the Balance in Meditation.
	sitting1.mp3	374 KB	The Sitting Posture in Meditation.
	sitting2.mp3	537 KB	Instruction for Sitting Meditation.
	walking.mp3	556 KB	Technique in Walking Meditation.
Loving-kindness Meditation - Ven. Pannyavaro (MP3 Files)
	loving1.mp3	714 KB	Loving-kindness Meditation Instruction.
	loving2.mp3	482 KB	A Guided Loving-kindness Meditation.

• Guided Meditations with Malcolm Huxter

Body Scan gives instructions on bringing awareness to bodily sensations. For the most part this exercise is relaxing. Occasionally practitioners initially feel uncomfortable with this exercise. If it becomes overwhelmingly distressing, merely distract or direct attention to something outside your body until you are more comfortable with the exercise at another time.

[24,444 KB] Body Scan [MP3 -Download]

Progressive Relaxation gives guidance for a common muscle tension and release exercise often used for stress management.

[24,808 KB] Progressive Relaxation [MP3 -Download]

Calming the body with the breath, describes a mindfulness of breath exercise coupled with relaxation. This is a basic Calm meditation practice and it generally helps to cultivate concentration, calm and relaxation.

[20,801 KB] Calming the body with the breath [MP3 -Download]

Cultivating peace and joy with the breath, is an extension of the track "Calming the body with the breath". It is a Calm meditation practice and for some people it can provide a way to cultivate peace and joy.

[24,551 KB] Cultivating peace & joy with the breath [MP3 -Download]

Mindful Standing and Walking, provides simple instructions for mindful standing and walking. It is very slow. After the listener is familiar with the instructions they can then apply them to faster walking without the aid of the audio file.

[25,083 KB] Mindful Standing & Walking [MP3 -Download]

Mindfulness of Breath gives instructions for mindfulness of breath, as is it experienced as movement in the abdomen. This is a foundation Insight meditation practice. In some cases individuals who are very conscious of their breathing, such as those with panic disorder, initially find this practice difficult. If this is the case they are recommended to bring attention to something other than the breath until it becomes more comfortable.

[23,889 KB] Mindfulness of Breath [MP3 -Download]

Mindfulness of sound and thought, firstly instructs on how to use sound as an object of meditation then asks the listener to shift attention to thoughts. The second part of this track is more instruction on how to manage difficult thoughts when they arise rather than a guided meditation.

[28,307 KB] Mindfulness of Sound & Thought [MP3 -Download]

Open awareness. It is a practice where there are no specific objects of awareness other than awareness itself or the changing objects of awareness. If this practice is helpful utilise it. If it is not helpful put it aside for another time.

[28,897 KB] Open Awareness [MP3 -Download]

[17,413 KB] Healing painful emotions [MP3 -Download]

A guided Loving kindness meditation. With this meditation it is important to accept the ebbs and flows of emotions and not to be discouraged if feelings of loving-kindness do not, at first, arise.

[31,293 KB] Guided Loving-kindness Meditation [MP3 -Download]

• The Art and Science of Meditation, by Joseph Goldstein

This talk on the 'Art of Mindfulness' leads us to a deep investigation of the nature of our mind/body reality.

Introduction (328KB)
The Art of Meditation (3,024KB)
The Science of Meditation (2,800KB)
Conclusion (598KB)

• The Force of Metta, by Sharon Salzberg

The Force of Metta: Loving-kindness meditation, seeing our lives as a force for bringing happiness
and peace to ourselves and others. This talk is divided into three parts:

Part 1 (1,954 KB)
Part 2 (1,948 KB)
Part 3 (2,013 KB)

• Insight Meditation Audio Instruction, by Ven. Pannyavaro
[ See the text based instruction in BuddhaNet's Insight Meditation Workshop ]

The Art of Attention
At the Six-sense Doors
The Technique of Mental Noting
Keeping the Balance in Meditation
The Sitting Posture in Meditation
Instruction for Sitting Meditation
Technique in Walking Meditation

The Art of Attention
At the Six-sense Doors
The Technique of Mental Noting
Keeping the Balance in Meditation
The Sitting Posture in Meditation
Instruction for Sitting Meditation
Technique in Walking Meditation

MP3 files - Insight Meditation

• Loving-kindness Meditation, by Ven. Pannyavaro
[ See BuddhaNet's Loving-kindness Meditation Section ]

Loving-kindness Meditation Instruction
A Guided Loving-kindness Meditation

Loving-kindness Meditation Instruction
A Guided Loving-kindness Meditation

MP3 files - Loving-kindness Meditation