DOWNLOADS
The Series 1, 2, and 3 guided meditations that are in the JKZ Meditations App are also singly available as MP3 files for download to your computer or other device.
Each downloaded program is accompanied by a digital booklet describing how best make use of the various guided meditations.
Series 1: Coping with Stress
These are the guided meditations and mindful hatha yoga practices that constitute the formal practice curriculum of MBSR: the Body Scan Meditation; Mindful Yoga 1; Sitting Meditation; and Mindful Yoga 2. Each is 45 minutes in length. They are described in detail in Full Catastrophe Living, and are optimally used in conjunction with that book.
Series 2: Everyday Life Meditations
These guided meditations are designed for people who want a range of shorter guided meditations to help them develop, expand, or deepen a personal mindfulness meditation practice. This series includes the Mountain and Lake Meditations (each 20 minutes) as well as a range of 10-minute, 20-minute, and 30-minute sitting and lying down practices. This series was originally developed to be used in conjunction with Wherever You Go, There You Are.
Series 3: Healing Yourself and the World
These guided meditations were originally developed to accompany Coming to Our Senses, and use the unique sensory idiom of that book. The practices include mindfulness of breathing (Breathscape); mindfulness of other body sensations (Bodyscape); mindfulness of sounds and hearing (Soundscape); mindfulness of thoughts and emotions (Mindscape), the practice of choiceless awareness (Nowscape); and a lovingkindness meditation (Heartscape). Also included is a brief guided walking meditation. All programs are 10 to 20 minutes in length.
Mindfulness Meditation for People with Psoriasis
This is a 34-minute guided meditation for people with psoriasis, based on a study Jon and his colleagues conducted [Kabat-Zinn et al, 1998] showing that people with psoriasis who were practicing mindfulness by listening to a guided meditation similar to this one while undergoing ultraviolet light phototherapy treatments experienced a significantly higher rate of skin clearing that those patients receiving the light treatment by itself.
Kabat-Zinn, J. Wheeler, E. Light, T, et al. Influence of a Mindfulness Meditation-Based Stress Reduction Intervention on Rates of Skin Clearing in Patients with Moderate to Severe Psoriasis Undergoing Phototherapy (UVB) and Photochemotherapy (PUVA). Psychosomatic Medicine 60: 625-632 (1998).
Note: this guided meditation is not part of the offerings on the JKZ Meditations App.