Body Scan
The body scan is one of the most effective ways to begin a mindfulness meditation practice. The purpose is to tune in to your body—to reconnect to your physical self—and notice any sensations you’re feeling without judgement. While many people find the body scan relaxing, relaxation is not the primary goal. The goal is to train the mind to be more open and aware of sensory experiences—and ultimately, more accepting. With time and practice, the body scan will build your ability to focus and be fully present in your life.
Body Scan – Michael Ridgway
Muscle Relaxation
Designed to help the body progressively relax, progressive muscle relaxation or PMR helps condition the body and mind to distinguish the contrast between tight and relaxed muscles. It is in dealing with muscle tension, neck and back pain, insomnia, fatigue and muscle spasms. PMR also reduces the physiological tension caused by anxiety-provoking thoughts, which helps to reduce the anxiety response. For more information about progressive muscle relaxation
Progressive Muscle Relaxation 1 – Michael Ridgway
Progressive Muscle Relaxation 2 – Michael Ridgway
Fear of the Dark
This meditation is designed to help young people (or anyone who may be afraid of the dark) to become more comfortable at bedtime. It encourages the listener to see the dark as something magical rather than fearful, changing the whole energy and mindset of what a dark room really is!
Don’t Be Afraid of the Dark – Michael Ridgway