Meditation Exercises

On this page, you'll find simple contemplative exercises to experiment with and incorporate into your life. They are drawn from the spiritual traditions of the world, and from the mindfulness-based exercises that have been documented and published in peer-reviewed academic journals.

We are also inviting the community to recommend and create 1-3 minute meditation videos that we will post and use in a new university research project to evaluate the effectiveness of brief meditations on your physical, emotional, cognitive, and neurological functioning. Our hypothesis: If you do 12 one-minute meditations throughout the day, it will change the structure and function of your brain in ways that are similar to the 12-50 minute meditations we have documented in our brainscan studies and research.

Jennifer's Daily Affirmation - less than 1 minute

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Our neuroscience research suggests that daily affirmations have a beneficial
effect on the brain. But don't take my word: 5-year-old Jessica
is the proof! Show this video to your kids, and they'll begin
to train their brain toward optimism. And optimism,
the research shows, can literally add two years to your life. Enjoy!



One Minute Meditation - 1 minute

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If you like this 60-second affirmation, go to
www.just-a-minute.org and try out their other brief meditations for
relaxation, visualization, concentration, silence, sharing, and connecting.
They also have meditations for kids. Great free community service program!



Ocean Guided Meditation with Deepak Chopra - 5 minutes

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This 5 minute guided visualization by Deepak Chopra is quite beautiful:



Mindfulness Guided Meditation with Deepak Chopra - 5 minutes

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In the first 2 minutes of this video, Deepak Chopra describes the process of mindfulness:



Sylvia Teaches Meditation - 3 minutes

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Silvia Boorstein is a wonderful meditation teacher.
You'll enjoy this 3 minute lovingkindness meditation.



Jack Kornfield - Body Meditation - 9 minutes

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Jack Kornfield is one of the leaders of the insight meditation movement.
Try out this 9 minute mindful awareness meditation:



Jack Kornfield - Meditation on Compassion - 7 minutes

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This 7 minute compassion meditation by Jack Kornfield,
from his series 'Meditation for Beginners:'



How to Meditate with Dean Ornish - 8.5 minutes

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Dean Ornish, MD, at the University of California, San Francisco,
made history when he showed that life style changes that include meditation
can reverse heart disease. Here's a brief guided meditation by Dean:



Jon Kabat-Zinn: What is Mindfulness? - 2.5 minutes

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Jon Kabat-Zinn, at Boston University, is the world's leading researcher on
mindfulness and it's application to reducing physiological stress. In
this 2 minute talk he explains several key elements to this
form of meditation:



Walking Meditation with Thich Nhat Hanh - 6 minutes

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There are many forms of walking meditation, found in both Christian
and Buddhist traditions. Here are instructions by Thich Nhat Hanh at
Plum Village:



Labyrinth - 6 minutes

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In the following video, you'll be given a brief history of how
the ancient Christian activity of labyrinth walking has been brought into
contemporary religious practice:



Mark Waldman: Practicing Mindfulness - 4 minutes

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Mark Waldman: Practicing Mindfulness



Candle Meditation - This beautiful 3 minute candle meditation is used by the prestigious Mayo Clinic for relaxation and stress reduction. It also helps improve
concentration, and the practice dates back to ancient Judaism.

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