2015 Guided Meditations

Running Meditation

joelle@KOW — Sat, 01 Jul 2017 20:48:44 +0000

Running Meditation

This guided mindfulness meditation is designed for runners – guiding you through your run with more presence. The mindfulness techniques used will not only bring more presence to your run, but also help you deal with pain or discomfort, tension, get more from each breath, and be more aware of the thoughts that move you forward… or hold you back.

In terms of structure, this video was designed for a 10-12k run. It entails 30 minutes of guided focus (great for about a 5-7k run) and 20 minutes of open meditation, so you have flexibility with how you use it too.

http://podcast.kernelofwisdom.com/wp-content/uploads/2017/07/Meditation-for-Runners_FINAL.m4a

Right click to download audio file.
To subscribe for all our meditations please search for “Kernel of Wisdom” in the iTunes store!
Or find this meditation and MORE on our YouTube channel: https://www.youtube.com/user/kernelofwisdom1/
For more information on Kernel of Wisdom visit http://podcast.kernelofwisdom.com.

#25 – Let it Go Meditation

joelle@KOW — Thu, 10 Dec 2015 03:58:16 +0000

Let it Go Meditation

It’s not uncommon to hold onto things a little too long, especially if they’ve served a role for us in the past. This meditation will help you explore what it is you want to move into and let go of whatever you need.

http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/Let-it-Go-Mindfulness-Meditation-Final.m4a

Right click to download audio file.
To subscribe for all our 2015 meditations please search for “Kernel of Wisdom” in the iTunes store!
Or find this meditation and MORE on our YouTube channel: https://www.youtube.com/user/kernelofwisdom1/
For more information on Kernel of Wisdom visit http://podcast.kernelofwisdom.com.

#24 – Flying Phobia Meditation

joelle@KOW — Thu, 03 Dec 2015 20:12:35 +0000

Flying Phobia Meditation

Are you a nervous flyer? Or even a panicky flyer? Me too. While therapy can help a lot, it is normal to feel nervous on planes and so it is great to have a tool or two that can help you calm down mid-flight. This meditation is designed to help those with a flying phobia cope with the challenges that air travel can stir up. You’re not alone, and I hope this helps.

http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/24-Flying-Phobia-Meditation.m4a

#23 – Pain and Discomfort Meditation

joelle@KOW — Thu, 03 Dec 2015 20:11:00 +0000

Pain and Discomfort Meditation

Pain is part of life, but we often have a lot of feelings ABOUT our pain which creates suffering and can make things feel even worse. Find some ease when feeling ill or when experiencing pain or discomfort through this meditation.

http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/23-Pain-and-Discomfort-Meditation.m4a

#22 – Positive Outcomes Meditation

joelle@KOW — Thu, 03 Dec 2015 20:09:32 +0000

Positive Outcomes Meditation

When we have something important coming up, or if we are trying to overcome something in the moment, it can be hard to get away from our feelings of anxiety, dread, hopelessness and more. This meditation is designed to help you prepare for a future event or desire by helping you focus on a positive outcome, mentally and emotionally preparing yourself to achieve it along the way. It’s a really fun meditation to dream to, so I hope you enjoy it!

http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/22-Positive-Outcomes-Meditation.m4a

#21 – Meditation for Fear and Hesitation

joelle@KOW — Thu, 03 Dec 2015 20:07:48 +0000

Meditation for Fear and Hesitation

This meditation is all about that negative little voice in your head. You know, the one who tells you that you shouldn’t – or can’t – do something. The one who feeds your fears and hesitations. Get to know what that inner critic is saying, so you can choose to ignore it. Plus, the founder of the Courage Crusade, and expert on overcoming that little voice, Billy Anderson will help also offer a few words to help you understand why that little voice exists in the first place.

http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/21-Meditation-for-Fear-and-Hesitation.m4a

#20 – Jealousy and Envy Meditation

joelle@KOW — Thu, 03 Dec 2015 20:05:48 +0000

Jealousy and Envy Meditation

Jealousy and envy not only cause people to do irrational things and act terribly to other people, but they also feel awful for the person experiencing these feelings. The reality is that jealousy and envy are a symptom of competitiveness and comparison. These feelings show us what we worry that we lack, or what unmet needs we might have. Tapping into jealousy and envy can sometimes be one of the greatest ways to help us see what we really want and need.

http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/20-Jealousy-and-Envy-Meditation.m4a

#19 – Love Who You Are Meditation

joelle@KOW — Thu, 03 Dec 2015 20:04:12 +0000

Love Who You Are Meditation

We are our own toughest critics, and when things get tough we often blame ourselves and get even tougher on us. So no wonder it’s hard to feel like our own best friends – we don’t tend to treat ourselves that way! This meditation helps you see some of your amazing qualities and transform your relationship with some of the qualities you may not like as much, helping you to heal old wounds along the way.

http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/19-Love-Who-You-Are-Meditation.m4a

#18 – Transform Feelings Meditation: Inner Child Work

joelle@KOW — Thu, 03 Dec 2015 20:02:09 +0000

Transform Feelings Meditation Inner: Child Work

Most of the feelings we experience as adults we first experienced as children. As a result, we tend to have long relationships with our feelings. So, if you have a feeling you’d like to explore (or transform), this meditation can help.

http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/18-Transform-Feelings-Meditation.m4a

#17 – Understanding Feelings Meditation

joelle@KOW — Thu, 03 Dec 2015 20:00:45 +0000

Understanding Feelings Meditation

Feelings – we all feel them, but we don’t always know what to with them and we often have a lot of reactions to our feelings, good or bad. This mediation is designed to help you just BE with your feelings, so you can fully feel from them and actually learn from them (rather than just react to them).

http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/17-Understanding-Feelings-Meditation.m4a

#16 – Love Your Body Meditation

joelle@KOW — Thu, 03 Dec 2015 19:59:15 +0000

Love Your Body Meditation

It’s not always easy to love our bodies. We are surrounded by so many messages suggesting to us what our bodies SHOULD be, what they SHOULD look like. This meditation is designed to help you face some of your feelings about your body, remember what it is to love and appreciate your body, have the opportunity to shift your thinking even a little, and reminding you of all you have to be grateful for with your body.

http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/16-Love-Your-Body-Meditation.m4a

#15 – Metta: Love and Kindness Meditation

joelle@KOW — Thu, 03 Dec 2015 19:57:48 +0000

Metta: Love and Kindness Meditation

It’s not often that we take some time to send some good vibes to people in our lives, but it can have a huge difference in our lives. This meditation will have you give some love and kindness to those you love… and those you’re struggling with, shifting any relationship into a more positive space. I can promise you, giving a little love and kindness can make a huge difference.

http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/15-Metta_Love-and-Kindness-Meditation.m4a

#14 – Impermanence Meditation

joelle@KOW — Thu, 03 Dec 2015 19:56:06 +0000

Impermanence Meditation

Change can be scary and hard to deal with – big or small. But letting go and allowing things to change can also bring on a lot of good! This mindfulness meditation can help you learn to deal with anything from the loss of a loved one to life’s many scary changes along the way. With practice, you’ll be surprised at what you can manage when it comes to change!

http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/14-Impermanence-Meditation.m4a

#13 – Forgiveness Meditation

joelle@KOW — Thu, 03 Dec 2015 19:54:22 +0000

Forgiveness Meditation

Forgiveness is a challenge for many of us, even if we are relatively good at forgiveness we all have our moments. This meditation is designed to help.

http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/13-Forgiveness-Meditation.m4a

#12 – Self-Compassionate Problem Solving

joelle@KOW — Thu, 03 Dec 2015 19:53:05 +0000

Self-Compassionate Problem Solving

Let’s face it, as much as we’d love to live a life free of problems there are always bumps in the road. This guided meditation is designed to help you work through small challenges or even the most difficult ordeals (with some practice, of course). In the end you may find a new solution or approach to your problem, but in the least you’ll walk away with a newfound sense of love, kindness and compassion toward yourself to help you feel more supported through the struggle. In fact, sometimes all we need is a little love.

http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/12-Self-Compassionate-Problem-Solving.m4a

#11 – Gratitude Meditation

joelle@KOW — Thu, 03 Dec 2015 19:51:35 +0000

Gratitude Meditation

Cultivating more gratitude can help you feel happier, more optimistic, less lonely and improve your overall well being. This guided meditation is designed to help you cultivate more gratitude in just 15 minutes of seated practice.

http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/11-Gratitude-Meditation.m4a

#10 – Expansion Meditation

joelle@KOW — Thu, 03 Dec 2015 19:49:21 +0000

Expansion Meditation

Expansion is an awesome meditation to do any time that you could use a little perspective. Got a problem that’s weighing you down? Having a hard time seeing an end to a difficult transition? Or maybe you’re just feeling stuck inside your own head lately – Expansion can help cultivate presence in a whole new way, giving you a broader view that can help expand your thinking. This meditation was adapted from a concept developed by Dr. Shari Gellar.

http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/10-Expansion-Meditation.m4a

#9 – Immersion Meditation

joelle@KOW — Thu, 03 Dec 2015 19:45:05 +0000

Immersion Meditation

Immersion is an awesome way to get really present, right now. By focusing all of your attention on what you are sensing and experience in a given moment, you really become more awake and can more fully experience each moment. This mediation was adapted from a concept developed by Dr. Shari Gellar and will provide you with cues to practice and experience immersion, and then you can try out the same cues in your own life.

http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/9-Immersion-Meditation.m4a

#8 – Grounding Meditation – Rooted

joelle@KOW — Thu, 03 Dec 2015 19:41:32 +0000

Grounding Meditation – Rooted

This guided mindfulness meditation was adapted from a meditation developed by Dr. Shari Gellar and provides a grounding visualization to help you feel more steady and rooted, even long afterward. Furthermore, by practicing grounding meditations, you improve your ability to deal with life’s chaos and find that place of calm and steadiness more easily no matter what the circumstances.

http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/8-Grounding-Meditation-Rooted.m4a

#7 – Grounding Meditation – Mountain

joelle@KOW — Thu, 03 Dec 2015 19:39:25 +0000

Grounding Meditation – Mountain

This guided mindfulness meditation provides a grounding visualization to help you feel more steady and confident in who you are, no matter what the circumstances. Furthermore, by practicing grounding meditations, you improve your ability to deal with life’s chaos and find that place of calm and steadiness more easily no matter what the circumstances.

http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/7-Grounding-Meditation-Mountain.m4a

#6 – Internal Awareness Meditation

joelle@KOW — Thu, 03 Dec 2015 19:37:02 +0000

Internal Awareness Meditation

Internal Awareness is a great way to start getting in touch with everything that’s going on inside of you – your thoughts, your mental images and your feelings. This meditation will help you break down these internal goings-on so you can focus on each one distinctly so you can see patterns in how you operate. This meditation is also great for developing more awareness and focus.

http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/6-Internal-Awareness-Meditation.mp3

#5 – External Awareness Meditation

joelle@KOW — Thu, 03 Dec 2015 19:35:37 +0000

External Awareness Meditation

External Awareness has you focus solely on your external environment, bringing you out of your usual internal dialogue by giving you something external to focus your attention on. This also helps you develop attention and focus by helping to break down the various external stimulus we receive and pouring attention into each one separately.

http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/5-External-Awareness-Meditation.mp3

#4 – Body Scan With Gratitude

joelle@KOW — Thu, 03 Dec 2015 19:33:38 +0000

Body Scan With Gratitude

If you’ve done our regular body scan meditation, you’ll know that body scans are great for building empathy and getting more in touch with what’s going on in your body. But THIS body scan adds an element of gratitude, helping you appreciate all that your body does for you every day and cultivate more love and appreciation for yourself.

http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/4-Body-Scan-With-Gratitude.m4a

#3 – Basic Body Scan Meditation

joelle@KOW — Thu, 03 Dec 2015 19:30:56 +0000

Basic Body Scan Meditation

Body scans are great for building empathy and getting more in touch with what’s going on in your body. They can also help with pain management and grounding. This is a basic body scan to guide you through the meditation, preparing you to eventually do them on your own.

http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/3-Basic-Body-Scan-Meditation.mp3

#2 – Three-Minute Breathing Space

joelle@KOW — Thu, 03 Dec 2015 19:26:51 +0000

Three-Minute Breathing Space

This meditation was adapted from the Three-Minute Breath Space developed by The Centre for Mindfulness Studies in Toronto. This meditation is designed to help you calm down and re-centre, quickly. Deal with stress or even crisis more effectively by taking these three minutes to clear your head and get present.

http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/2-Three-Min-Breathing-Space.m4a

References:

Chaban, M. (2014). Contemporary Applications of Mindfulness, Mindfulness Meditation and Mindfulness-Based Interventions [Lecture Notes]. Taken Nov, 2014.

The Centre for Mindfulness Studies. (2014). The Three Minute Breathing Space. MBCT Practicum. Retrieved 13 Sept, 2015 from http://www.mindfulnessstudies.com/wp-content/uploads/2014/01/31.-Session-3-Three-Min-Breathing-Space-Script-.pdf

#1 – Basic Breath Meditation

joelle@KOW — Thu, 03 Dec 2015 19:09:09 +0000

Basic Breath Meditation

This basic breath meditation is perfect if you are short on time but wanting to fit meditation in. It is also an awesome beginner meditation to start developing an anchor in meditation (your breath) and giving yourself something for your mind to come back to when it wanders – because it will.

http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/1-Basic-Breath-Meditation.m4a

Right click to download audio file.
To subscribe for all our 2015 meditations please search for “Kernel of Wisdom” in the iTunes store!
For more information on Kernel of Wisdom visit http://podcast.kernelofwisdom.com.