Mindful-Based Stress Reduction (MBSR) Guided Meditations

Sitting Meditations

10-Minute Awareness of Breath Meditation — Kelly Weisberg

20-Minute Sitting Meditation — Kelly Weisberg

10-Minute Mindfulness Meditation — Jon Kabat Zinn

40-Minute Choiceless Awareness Meditation — Kelly Weisberg

Walking Meditations

10-Minute Walking Meditation – Jon Kabat Zinn

10-Minute Walking Meditation — Author Unknown

30-Minute Walking Meditation — Kelly Weisberg

Body Scans

20-Minute Body Scan — Kelly Weisberg

20 minute Body Scan — Jon Kabat Zinn

30 minute Body Scan — Author Unknown

45-Minute Body Scan Meditation — Jon Kabat Zinn

Additional Meditations

13-Minute Lake Meditation — Jon Kabat Zinn

30-Minute Mountain Meditation — Kelly Weisberg

Script adapted from Jon Kabat-Zinn’s Mountain Meditation

Movement Practice

30-Minute Standing Yoga Practice — Kelly Weisberg

For additional MBSR meditations of various lengths:

Please see website at UC San Diego Centers for Integrative Health, Center for Mindfulness:

https://cih.ucsd.edu/mindfulness/guided-audio-video