Guided meditations are tools that invite and reward something more than a casual listening. They are designed to be used on a regular basis to help you develop and deepen a daily meditation practice and thus to strengthen the qualities of mindfulness (moment to moment non-judgmental awareness), compassion, including self-compassion, and lovingkindness in every aspect of your life.
The programs vary from 20 to 47 minutes in length. The real challenge, no matter which band you choose to work with at any given time, is to step out of time altogether and into the timelessness of the present moment. All bands include stretches of silence of varying lengths for being in relationship to your own experience moment by moment, based on the guidance you are receiving during the periods when I am talking. But again, the real challenge is to make the entire time, even during the guidance, into your own direct experience by dropping "underneath" the words to what, where and how they are inviting you to pay attention. In this way, the whole program becomes an occasion to cultivate mindfulness, and not just the periods of silence. The suggestion is to follow the instructions as best you can without getting caught in them, to perceive and open to what and where they are pointing, rather than falling into thinking about them in a cerebral and conceptual way, or trying to figure out what they are for, or what you are supposed to be feeling. Whatever you are feeling (and thinking) is what you are "supposed" to be feeling and thinking. The question is, can you be aware of it, and take up at least temporary residency in that awareness?
This application features the practice of choiceless awareness, in which we let go of selecting specific objects of attention to feature in the field of awareness and to be mindful of, and instead, invite our awareness to be so spacious that it includes anything and everything that might arise in any present moment, in the nowscape, just as a mirror does not choose what to reflect but reflects whatever comes before it. This application also features instructions for mindful walking meditation, which can be practiced on your own once you have listened to the instructions.