meditations

Scripts and recordings of Recovery Dharma Meditations (Community-Created)

WISE MINDFULNESS

Impermanence (Script)

A script that guides us through the direct experience of arising and subsiding of phenomena.

Basic Meditation (Script)

This can serve as a beginner’s template.

Breath & Body (Script)

A script for the First Foundation of Mindfulness. Submitted by community members.

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Sitting with Difficult Emotions 1

In addiction, we tried to change painful emotions. In Recovery Dharma, we strive to sit with them, without turning to our addictions for relief.

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Basic Meditation

A brief recording of the above script.

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Breath and Body 1

This beginner-friendly practice guides the attention for the breath and the body as a whole.
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Sitting with Difficult Emotions 2

Alternate recording of this excellent meditation for addictions. For urges and cravings.

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Breath

Great for beginners: the breath serves superb goals. 1) It keeps the mind and body connected and 2) it helps us stay in the present if we drift into the past or future.

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Breath and Body 2

This beginner-friendly practice guides the attention for the breath and the body as a whole.

4 FOUNDATIONS OF MINDFULNESS

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1st Foundation of Mindfulness: Body Sensations

Awareness of sensations and responses in the body.

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2th Foundation of Mindfulness: Feeling Tones

Explores the reactions to positive, negative, and neutral senses.

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3th Foundation of Mindfulness: Mind Processes

Awareness of acknowledging the processes of the mind.

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4th Foundation of Mindfulness: Mindfulness of Dharmas

A combination, expansion and deepening of 4 practices.

HEART PRACTICE MEDITATIONS

Loving-Kindness (Mettā)

May all beings be filled with lovingkindness.
May all beings be safe from inner and outer dangers.
May all beings be well in body, heart, and mind.
May all beings be at ease and happy.

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Loving Kindness (Script)

Meditation Script

 

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Loving Kindness 1

Audio Recording

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Loving Kindness 2

Audio Recording

 

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Loving Kindness 3

Audio Recording

Compassion (Karuna)

May all beings be free from suffering.
May all beings be kind and gentle to themselves and each other.
May all beings find peace and ease.

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Compassion (Script)

Meditation Script

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Compassion 2

A concentration practice followed with offerings of compassion for self and others.

 

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Compassion 3

A concentration practice followed with offerings of compassion for self and others.

Appreciative Joy (Muditā)

I am happy for the joy of all beings.
May your joy increase.
May we all be grateful and content.

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Appreciative Joy (Script)

A concentration practice followed with offerings of appreciative joy for self and others.

 

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Appreciative Joy 1

A concentration practice followed with offerings of appreciative joy for self and others.

Equanimity (Upekṣā)

Regardless of my wishes for you, your happiness is not in my hands.
All beings are responsible for the suffering or happiness created by their own actions.
May you find a true source of happiness.
May you find peace exactly where you are.

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Equanimity (Script)

A concentration practice followed with offerings of equanimity for self and others.

 

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Equanimity 1

A concentration practice followed with offerings of equanimity for self and others.

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Equanimity 2

A concentration practice followed with offerings of equanimity for self and others.

Forgiveness

I know I have acted out of fear, pain, and confusion, and for today, I offer myself forgiveness… I forgive myself.
I now remember the ways you have hurt or harmed me… I offe
r my forgiveness.
I know I have harmed you through my thoughts, words, or actions… I ask for your forgiveness.

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Forgiveness (Script)

A concentration practice followed with offerings of forgiveness for self and others.

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Forgiveness 1

A concentration practice followed with offerings of forgiveness for self and others.

 

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Forgiveness 2

A concentration practice followed with offerings of forgiveness for self and others.