May 14 Guided Meditation (soft belly, dual awareness, loving-kindness)

Here is the guided meditation from tonight’s “Intro to Zen” class. It has four parts. After some minutes of (1) settling in and basic breath following to focus the mind, it moves into (2) soft belly practice (bringing awareness to the belly region, softening around the sensations there), then transitions to (3) dual awareness practice (focusing on the breath and sounds in the environment), and ends with a few minutes of (4) loving-kindness practice.

Guided Meditation from May 14