Guided Meditations (Audio)

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Stream or download these guided meditations (mp3 files) led by Wai Cheong Kok. They are edited from meditation workshops and have the imperfections of live recordings.

We are now sharing our audio files via The Internet Archive (archive.org), a non-profit digital library that provides free access to internet sites and other cultural artefacts in digital form.

 

 

Mindfulness of breathing is a practice of paying attention to our natural breathing. In this meditation we emphasize finding the quality of relaxation, both physically and mentally, through our attention to the breath sensations in our body. This helps to settle our body and mind into a natural and balanced state.

Mindfulness of Breathing (17min)

Mindfulness of Breathing with relaxation (13min)

Mindfulness of Breathing for cultivating stability of attention (12min)

Mindfulness of Breathing for cultivating vividness of attention (13min)

 

Loving-kindness meditation is a way of helping us get in touch with our inner source of love and kindness. Through using a few simple phrases that convey our understanding and intention to love, we can familiarize our heart with this innate quality and allow it to flow unimpeded towards ourselves and others. Some traditional phrases are: "May you live in safety. May you be happy. May you be healthy. May you live with ease."

Loving-kindness Meditation (15min)

Loving-kindness Meditation for self and other (19min)

 

Body of light meditation is a practice using our natural ability to imagine, visualize and daydream to bring about changes in how we feel and how we view ourselves and our experiences. In a state of relaxed alertness see if you can transform your habitual way of viewing yourself and your body into one of a body of radiant light, accompanied by wonderful qualities of warmth, happiness, love and other positive associations.

Body of light Meditation (15min)

 

Tong-len (taking and giving) meditation is a powerful meditation practice using visualization coupled with our breathing to take upon ourselves suffering, in order to cultivate a compassionate response, and to give or share our joy and happiness, in order to enhance our natural loving-kindness. The first meditation focuses exclusively on ourselves. The second meditation follows with the focus on others.

Tonglen Meditation for self (15min)

Tonglen Meditation for others (11min)

 

Meditation on Analysis of Four Elements is an analytical meditation for developing insight into the nature of our sense of self by examining the four physical elments of earth (solidity), water (fluidity), fire (energy) and air (movement) that made up our body. We bring to mind our personal experiences of these elements, consider the interaction between the outer and inner elements, and ponder the relationship between self and body using the guiding questions: "Which of this is truly me? Which of this can I lay claim as mine? Which of this is the self?"

Meditation on Analysis of Four Elements (24min)