Guided Meditations

"There is never a good time to practice mindfulness. There is never a bad time to practice mindfulness. The time to practice mindfulness is now." 

Marsha Linehan, PhD - Dialectical Behavior Therapy Treatment Developer

A Self-Care Package: 

8 Mini Mindfulness Meditations

The Therapy For Real Life Podcast celebrated one year of podcasting by releasing a self-care package of 8 guided meditations from the year's best-of. Revisit old full-length episodes to hear the complete interviews, self-care explainers, and other burnout prevention chit-chat. This series edits all of that out by revisiting a series of 8 mini guided meditations, ranging from two minutes to 15 minutes of practice at a time. Therapy For Real Life host Anna Lindberg Cedar MPA LCSW adapts Dialectical Behavior Therapy and other mindfulness exercises as practical ways to incorporate self-care into everyday life.
 
Sit back and make yourself comfortable as you listen to a series of gentle mindfulness practices, This self-care packages includes: a mindful body scan, progressive muscle relaxation, paced breathing, guided visualizations of your favorite place, adaptations of DBTs Willing Hands and Turning The Mind meditation techniques, and a special guest to guide you through a gratitude practice. DBT teaches us that mindfulness has been found to alleviate stress, increase pleasurable experiences, and help you make contact with the present moment. Settle in to enjoy this moment for yourself. This is not therapy. This is Real Life. Listen now.

Mindful Body Scan

 

Therapy For Real Life Podcast host Anna Lindberg Cedar, MPA, LCSW starts off the guided meditation series with a gentle body scan practice. Mindfulness helps you develop awareness of your experiences, including physical sensations. Read texts such as Jon Kabat-Zinn's book Full Catastrophe Living to learn more about the science behind Mindfulness-Based Stress Reduction and its powerful effects on pain management, self-awareness, and creating intentional responses to life's most painful and joyful moments.

 

Develop your own mindfulness practice and settle in for a few minutes of dedicated and restful attention at a time. Take a break from all other activities (no driving!). Close the door (or your eyes) to help direct your focus. Anna will guide you through this brief meditation as you let your attention scan your body's sensations without attachment. Anna will guide you through this meditation practice step by step. There is no wrong way to practice mindfulness.  Listen now.

Imagining Your Favorite Place

 

Visualize your very favorite place in the world as Therapy For Real Life Podcast host Anna Lindberg Cedar, MPA, LCSW continues the guided meditation series by inviting you to creatively imagine every detail of your personalized happy place. Listen to each individual guided mediation in this series separately... or settle in to enjoy a full evening or day-long retreat of all eight mindfulness exercises at whatever speed you wish. We often don't have control over much in this world, but mindfulness reminds us that we can always choose where to focus one's attention. Savor this moment by giving yourself permission to do so. Listen now.

Paced Breathing

 

Paced breathing is one of those invisible self-care skills that you can take with you anywhere. There are many different ways to practice paced breathing, which can be practiced to calm one's nervous system during times of stress, anxiety, or during trauma recovery. Therapy For Real Life Podcast host Anna Lindberg Cedar, MPA, LCSW leads us through a brief practice in paced breathing, sampled from a previous episode explaining Dialectical Behavior Therapy's bio-mood hacks (Check out the DBT® Skills Training Handouts and Worksheets, Second Edition  for more information about paced breathing and other mood management skills - Amazon Affiliate link.) This brief meditation shows us that we don't need a lot of time to practice mindfulness. We can practice anywhere, anytime. Listen now.

Loving Kindness Meditation

 

Loving kindness meditation - traditionally known as Metta meditation -- has been practiced for thousands of years since the ritual was first established by Tibetan monks.  Compassion-based meditation has been found to promote "increased mindfulness, purpose in life, social support, decreased illness symptoms" and other demonstrable positive effects.  Therapy For Real Life Podcast host Anna Lindberg Cedar, MPA, LCSW leads us through her adaptation of the Loving Kindness meditation, inviting you to settle in for a brief exercise in acceptance and loving kindness towards yourself and others.  This is not therapy. This is Real Life. Listen now.

Willing Hands

 

Therapy For Real Life Podcast host Anna Lindberg Cedar, MPA, LCSW leads us through the mini-est of guided meditations as this episode dives right into a snippet of a Dialectical Behavior Therapy meditation clip from earlier in the year. You'll hear Anna briefly describe concepts of radical willingness the DBT skill "Willing Hands." You are invited to briefly let go of all expectation for this brief mindfulness practice as you contemplate what acceptance means to you. Anna will invite you to continue your practice offline as you close this episode. This brief practice is another example of the self-care skills the Therapy For Real Life Podcast has adapted from the DBT® Skills Training Handouts and Worksheets, Second Edition. This is not therapy. This is Real Life. Listen now.

Gratitude Through Mindful Movement

 

So, you've never heard of podcasting yoga before??? Welp - Now you have! Therapy For Real Life Podcast features a special guest as we revisit an earlier interview with yoga and mindfulness instructor, Angela Madonia. This episode skips the interview content from the earlier episode so that you can dive right into your guided meditation practice that was featured in the second half of the show. Angela leads you through a mindful gratitude practice through gentle movement. Make yourself comfortable by settling in for a brief practice in body-based awareness. Don't worry about wearing the perfect yoga outfit. Simply come as you are for this guided meditation practice. This is not therapy. This is Real Life. Listen now.

Turning The Mind

 

Therapy For Real Life Podcast host Anna Lindberg Cedar, MPA, LCSW adapts another Dialectical Behavior Therapy skill, "Turning The Mind"-- a practice in radical acceptance. This meditation clip was featured in an earlier Therapy For Real Life episode that discussed core concepts of radical reality acceptance. In this brief clip, you'll skip straight to the guided meditation. Settle in and prepare your attention as you observe your own mind wander as you practice the self-care skill of gently drawing your attention back to where you want to have it. This brief practice is another example of the self-care skills the Therapy For Real Life Podcast has adapted from the DBT® Skills Training Handouts and Worksheets, Second Edition. This is not therapy. This is Real Life. Listen now.

Progressive Muscle Relaxation

 

Progressive muscle relaxation is another brief meditation technique that can be used to interrupt the body's stress response and stimulate intense relaxation. Therapy For Real Life Podcast host Anna Lindberg Cedar, MPA, LCSW leads us through a brief progressive muscle relaxation exercise from a previous episode on Dialectical Behavior Therapy's bio-mood hacks (Check out the DBT® Skills Training Handouts and Worksheets, Second Edition for more information about other bio-mood management skills.) Progressive muscle relaxation can be used to calm the nervous system, prepare the body for sleep, and provide a healthy alternative to other harmful coping habits. Try it for yourself. Listen now.

This page includes Amazon Affiliate links to recommended reading for additional ease.  Therapy For Real Life is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn fees by linking to resources available on Amazon. You are welcome to purchase these same book titles through any preferred book vendor. 

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