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About Audio File Numbering
Some audio files are offered in varied levels of difficulty:
  • Middle digit 0 - New to Meditation
    10-20 minute recordings, fully guided meditations
  • Middle digit 1 - Some experience with Meditation
    20-30 minute recordings, with less verbal guidance and more silence than first level - for those with some experience but seeking enrichment an deepening of practice
  • Middle digit 2 - Meditation for review only
    30-45 minute recordings with only small reminders of practice possibilities, intended for those who are very comfortable with silence and can be challenged by some comments during their sitting time
  • Number begins with ADD - New category - ADDults
    Meditations modified in design as needed for those who feel they are "attention-challenged," ADDults - adults with attention disorders.
  • P in number indicates a professional recording - we were going to replace all files with professsional recordings, but we are finding our desktop versions are of equal quality.
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    Digital Formats (downloadable)

    Sample loving kindness meditation - 3 minutes, 3MB
    Sample: Posture First 3 minutes - 3 minutes, 3MB

    Audio Files ($3 unless otherwise specified)

    Guided Instructional Meditations from Mary's meditation courses and CDs (Going Beyond series). Listen to the recording repeatedly - until you can do it on your own. Extend your sitting time after listening to the guided practice. Meditations on the CD are offered as if you are new to meditation. The CD also includes explanations, discussion, teacher access, and practice pages.

    When choices of files are offered see "About Audio File Numbering" left of page.

    Going Beyond - First Steps

      Making Contact with Body and Breath - A guided meditation with instructions that bring you into intimacy with your own body and into direct contact with immediate experience - an essential skill in being present and awake to any and all moments of life.

      Body Scan - Open to spaciousness and insubstantiality - even of the body. We generally take everything to be more substantial than it is. This meditation to introduces you immediately to the freedom and direct experience of things being softer, less rigid than they seem - and the beginning of seeing things as they really are.
      • 102 - Mary Rees's rendition of the standard MBSR body scan. Also available in CD format to play on your CD players - 45 minutes
      • 112P ($5.00)
        • - Similar to MBSR body scan, but shorter. Twenty five minutes.
        Buy Now or Add to Cart

      Establishing Concentration - This third guided practice is an important step in your process - a meditation that is central in training the mind and a basis for what follows.
        Select just one (see number description on the left)
      • 103
        • Buy Now or Add to Cart
      • 113
      • 123
      • ADD103 ADDult Version - 35 minutes, 33MB - $3      Buy Now or Add to Cart
        Carefully guided as GB103, but includes support for increasing silent sitting (see ADD Atlernatives)

      Stabilizing Attention and Finding Balance - The previous meditations are essential in order to develop both focus and and flexibiltiy taught in this meditation. Stablilizing Attention and Finding Balance are the means of using attention skillfully, a skill we have seldom otherwise been taught.

       

       

       




      Citta 101 ~ Being Prayer ~ Mary Rees ~ Nutshell Publications®

     

    PO Box 20161
    Houston, Texas 77025
    713-662-2743
    mary@citta101.org

     

    © 2006 Mary Rees