| Insight Timer site. Download the app in the left column and Follow Adele. No payment is necessary so ignore requests for free trials and joining Premium. Meditations can then be accessed individually below by just clicking the link.
MBSR:
Awareness of Breath (8 minutes)
Finding your ground (Anchor practice) (10 minutes)
GPS to the Present Moment (9 minutes)
Relaxing the Body & Mind (28 minutes)
Mindfulness of Breath (29 minutes)
Mindfulness of Breath, Body & Difficult Sensations (30 minutes)
Mindfulness of Breath, Body and Sound (31 minutes)
Developing Steadiness & Mindfulness of Breath, Body, Sounds & Thoughts (32 minutes)
Cultivating Steadiness & Insight (31 minutes)
Intro to Body Scan (4 minutes)
Short Body Scan (20 minutes)
MBSR Body Scan for Mind-Body Connection (28 minutes)
Long Body Scan for Embodying the Moment (42 minutes)
Body Scan MBSR (37 minutes)
Open Awareness MBSR Style (27 minutes)
Expanded Awareness Meditation (28 minutes)
Settling into Open Awareness (40 minutes)
Open Awareness Guided Through Anchors (32 minutes)
Connect By Walking (11 minutes)
Focused Walking (32 minutes)
Gentle Mindful Movement (44 minutes)
Difficult Emotions MBSR style (12 minutes)
Fundamentals of Mindfulness:
Awareness of Breath (8 minutes)
Finding your ground (Anchor practice) (10 minutes)
Awareness of Breathing with Movement (16 minutes)
Breathing space (3 minutes)
Making Space for Yourself (4 minutes)
Body Scan (20 minutes)
MSC:
Standing Grounding Practice (8 minutes)
Mindful Self Compassion Break (5 minutes)
Affectionate Breathing Short Practice (20 minutes)
Affectionate Breathing Long Practice (29 minutes)
Soles of feet meditation (6 minutes)
Loving Kindness for a Loved One (16 minutes)
Giving and receiving Compassion (20 minutes)
Loving-Kindness for Ourselves (16 minutes)
Difficult Emotions: Soften, Soothe, Allow (11 minutes)
Taking your Compassionate Seat (28 minutes)
Taking your Compassionate Seat – short (12 minutes)
Compassionate Body Scan (39 minutes)
Compassionate Movement (5 minutes)
Wheel of Awareness (inspired by Dan Siegel):
Wheel of Awareness Hub on Hub (13 minutes)
Wheel of Awareness with Neuroscience (22 minutes)
Wheel of Awareness Full Practice (28 minutes)
Wheel of Awareness Basic Practice (24 minutes)
Wheel of Awareness Short Practice (13 minutes)
Gentle Awakening (30 minutes)
Heart qualities:
Kindfulness of Breath and Body (26 minutes)
Cultivate Kindness, Friendliness & Warmth (22 minutes)
Compassionate Abiding for Difficult Emotions (11 minutes)
Cultivating Patience, Friendliness, Compassion, Joy & Equanimity (34 minutes)
Cultivating Compassion (25 minutes)
Somatic Tracking (inspired by Alan Gordon “Heal Chronic Pain, The Way Out”):
Short Intro to Somatic Tracking Persistent Pain (4 minutes)
Somatic Tracking Persistent Pain (13 minutes)
Intro to Somatic Tracking for Insomnia (4 minutes)
Somatic Tracking for Insomnia (14 minutes)
Short Intro to Somatic Tracking for Tinnitus (4 minutes)
Somatic Tracking for Tinnitus (17 minutes)
Meditations for Difficult Emotions: – a set of short meditations by Adele inspired by various teachers & traditions
Difficult Emotions MBSR style (12 minutes)
Difficult Emotions IFS style (12 minutes)
Unblending from Difficult Emotions inspired by Loch Kelly (6 minutes)
Difficult Emotions – changing relation to step by step inspired by Loch Kelly (9 minutes)
Mindful Self Compassion Break from MSC (5 minutes)
Compassionate Abiding for Difficult Emotions inspired by Pema Chodren (11 minutes)
RAIN for difficult emotions inspired by Tara Brach (8 minutes)
Difficult Emotions: Soften, Soothe, Allow from MSC (11 minutes)
ABC for Overwhelming Emotions inspired by Buddhist teacher Jill Shepherd (7 minutes)
Bringing Self to Difficult Emotions IFS style inspired by IFS therapist Jackie Burke (10 minutes)
Pain meditations:
Unfocused Awareness of Body (15 minutes) inspired by Alan Fogel “Restorative Embodiment & Resilience”
Short Intro to Somatic Tracking Persistent Pain (4 minutes) inspired by Alan Gordon “Heal Chronic Pain, The Way Out”
Somatic Tracking Persistent Pain (13 minutes) inspired by Alan Gordon “Heal Chronic Pain, The Way Out”
I am not my Pain (15 minutes) inspired by Christiane Wolf “Outsmart your Pain” & Jon Kabat Zinn “Mindfulness Meditation for Pain Relief”
The Pain Story – (16 minutes) inspired by Christiane Wolf “Outsmart your Pain”
Untangling the Pain Knot – (27 minutes) inspired by Christiane Wolf “Outsmart your Pain”
Self-Compassion Break for Pain (9 minutes) inspired by the Mindful Self Compassion programme
You are Not Alone for Pain (12 minutes) inspired by Christiane Wolf “Outsmart your Pain”
Kindness Body Scan for Pain (15 minutes) inspired by Christiane Wolf “Outsmart your Pain” & the Mindful Self Compassion programme
Yes, There is Pain AND… (13 minutes) inspired by Christiane Wolf “Outsmart your Pain”
Body Awareness with Feeling Tone (17 minutes) inspired by Ann Saffi Biasetti “Befriending the Body”
Other:
Connect By Walking (11 minutes)
Focused Walking (32 minutes)
Soles of feet meditation (6 minutes)
Mountain Meditation for Acceptance & Equanimity (23 minutes)
Like a Mountain: Cultivate Stillness Whatever the Weather (13 minutes)
Gentle Mindful Movement (44 minutes)
Progressive Muscular Relaxation (16 minutes)
Back body breathing meditation (12 minutes) inspired by psychotherapist Manuela Mischke-Reeds
Unfocused Awareness of Body (15 minutes)
Body Awareness with Feeling Tone (17 minutes) inspired by Ann Saffi Biasetti “Befriending the Body” |
