40 Days of Mindfulness and Compassion Meditations

 

Introduction: Short Mindfulness and Intention Meditation (5 Minutes)

 

Day 1: Guided Breathing Meditation (15 Minutes)

 

Day 1 b: Short Guided Breathing Meditation (5 Minutes)

 

Day 2: Compassionate Mindfulness of Breathing (20 minutes)

 

Day 3: Self Appreciation and Core Values

 

Day 4: Appreciation (Breathing in the Good)

 

 

 Day 6: Mindfulness and Kindness for Self and Other

 

Day 7: Kindness for Self

 

Day 8: Meditation of Breathing (Relaxing into the Whole Body)

 

 

Day 9: Mindfulness of Thoughts

 

 

Day 10: Mindfulness of Thoughts Part II

 

Day 11: Mindfulness and the Flavor of Experience

 

Day 12: Even-mindedness

 

 

Day 13: Equanimity

 

Day 14: Self-Compassion, Opportunity and Connection

 Note: This is a meditation that I have used in another program. At the beginning, I say “welcome to Day 10.” Please disregard.

 

Day 15: 25 Minute Mindfulness of Breathing Meditation

 

 

Day 16: 20 Minute Mindfulness of Breathing Meditation in Lying Down Posture

 

Meditation Day 17: Self-Compassion (15 Minutes)

 

Meditation Day 18: Self-Compassion (15 Minutes)

 

Meditation Day 19: Self-Compassion, Opportunity and Connection

 

Day 20: Self-Compassion and Equanimity

 

Day 21: Expanding our Field of Concern

 

Day 22 Meditation: Appreciation and Interconnectedness

 

Day 23: Appreciation and Gratitude

 

 

Day 24: Working with Difficult Emotions

 

Day 25: Deep Somatic Mindfulness

 

 

Day 26: Information Exchange

 

Day 27: Self-Compassion and Technology

 

 

Day 28: Cultivating our Natural Compassion

 

Day 29: Cultivating our Natural Compassion

 

Day 30 Meditation: Self-Compassion

 

Day 31 Meditation: Equanimity

 

Day 32: Mindfulness

 

Day 33: Global Appreciation

 

Meditation Day 34: Global Kindness

 

Meditation Day 35: Global Compassion

 

Day 36: From Fear to Common Humanity and Universal Compassion

 

Meditation Day 37: Situational Compassion

 

Meditation Day 38: Situational Compassion

 

Meditation Day 39: Tonglen for America

 

Meditation Day 40: Three Questions to Give Direction