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5 Free Guided Meditations: Mastering Mindfulness Series – EOC Institute

5 Free Guided Meditations: Mastering Mindfulness Series

Free Guided Meditations: Learning The Basics Of Meditation

Guided Mindfulness Meditation

Note: All of the guided meditations below are great for sleep, healing, anxiety, relaxation, stress, depression, happiness, mind mastery, & much more.

Overview: These free guided meditations are to be used in no particular order, you are welcome to experiment with all of them — focusing on your favorite programs. Your mindfulness and ability to meditate without guidance will improve and sharpen with each session. Once familiar with the fundamentals of meditation, a time will come to "take the training wheels off" by upgrading to EquiSync® — which does not have or need voice guidance.

Why Choose EquiSync®: By harnessing your Alpha, Theta, & Delta brainwaves using EquiSync's powerful brainwave technology, you can multiply your meditative results far beyond any "voice guided" program. As a purely brainwave focused system, EquiSync opens access to a deep, highly pleasurable state of meditation quickly, safely, and easily. Learn more here: Order EquiSync®

Free Guided Meditation #1:
Introduction To Mindful Breathing

Guided Mindfulness Meditation

• The Benefits Of Meditation
• Meditation In The News
• Move Your Conscious Awareness Completely Into The Present
• Engage In Disengaging
• Basic Breath Awareness
• Achieve A Relaxed State Of Heightened Awareness
• Basic Body Awareness Exercise
• Basic Thought Awareness Exercise
• Learning To Let Go Of Outcomes & Expectations
• Meditation Instructions
• Length: 27 minutes 04 seconds
• Great for sleep, healing, anxiety, relaxation, stress, depression, happiness, mind mastery, & more.
• Ready To Move Beyond Voice Guided Meditation? Order EquiSync®

Free Guided Meditation #2:
Anchoring The Breath, Quieting The Mind

Guided Mindfulness Meditation

• The Benefits Of Meditation
• Meditation In The News
• Observe Yourself With Genuine Mindfulness.
• Devote Yourself To The Simple Act Of Existing In The Moment
• Direct Your Entire Attention To Your Breathing
• Stray Thoughts Are Natural. Return To The Breath
• Use The Breath As An Anchor
• Dwell In This Relaxed State Of Being
• Allow The Many Benefits To Permeate Every Area Of Your Life
• Meditation Instructions
• Length: 23 minutes 03 seconds
• Great for sleep, healing, anxiety, relaxation, stress, depression, happiness, mind mastery, & more.
• Ready To Move Beyond Voice Guided Meditation? Order EquiSync®

Free Guided Meditation #3:
Advanced Mindful Breath Awareness

Guided Mindfulness Meditation

• The Benefits Of Meditation
• Meditation In The News
• Developing Awareness Of Each Stage Of The Breathing Process
• Master The Art Of Slow, Measured Breathing
• Advanced Breath Awareness Exercise
• Observe The Stillness Between Each Breath
• Notice Your Thoughts Adjusting To The Rhythm Of Your Breathing
• Awareness Through Counting The Breath
• Finish With Alert Yet Relaxed State Of Mind
• Meditation Instructions
• Length: 16 minutes 03 seconds
• Great for sleep, healing, anxiety, relaxation, stress, depression, happiness, mind mastery, & more.
• Ready To Move Beyond Voice Guided Meditation? Order EquiSync®

Free Guided Meditation #4:
Short Version: Progressive Muscle Relaxation

Guided Mindfulness Meditation

• The Benefits Of Meditation
• Meditation In The News
• Withdraw The Mind From Busy Thoughts & Ideas
• Intruduction To Progressive Muscle Relaxation
• Introduction To Visualization
• Melt Away The Stress From Each Part Of The Body
• Learn To Pinpoint Where Tension Is Held
• Introduction To The Mindful Body Scan
• Shifting Awareness Into The Present Moment
• Meditation Instructions
• Length: 14 minutes 54 seconds
• Great for sleep, healing, anxiety, relaxation, stress, depression, happiness, mind mastery, & more.
• Ready To Move Beyond Voice Guided Meditation? Order EquiSync®

Free Guided Meditation #5:
Long Version: Progressive Muscle Relaxation

Guided Mindfulness Meditation

• The Benefits Of Meditation
• Meditation In The News
• Advanced Mindful Body Scan
• Advanced Progressive Muscle Relaxation
• Advanced Visualization Exercise
• Bring Your Awareness To Each Passing Moment
• Observation Of The Mind
• Upgrading The "Monkey Mind": Letting Go Of Judgment And Critical Thought
• Experiencing & Accepting The Sensations Within The Body
• Shifting Awareness Into The Present Moment
• Withdraw The Mind From Busy Thoughts & Ideas
• Meditation Instructions
• Length: 43 minutes 30 seconds
• Great for sleep, healing, anxiety, relaxation, stress, depression, happiness, mind mastery, & more.
• Ready To Move Beyond Voice Guided Meditation? Order EquiSync®

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Strengthen These 9 Key Brain Regions. Harness the power of meditation to make your brain smarter, happier, & healthier. Change your brain, change your life.
Longevity, Life Extension, & Anti-Aging. Why do meditators look so young and live so long? Here, we look at meditation’s most fascinating age-defying studies.
Lose Weight, Achieve Your Ideal Body. The weight loss benefits of meditation are nothing short of incredible. How meditation can propel anyone to their ideal body.
Access Your Subconscious Mind Power. Learn about the incredible power of your deep mind, and how meditation unlocks a world of benefits. Detailed infographic.
Naturally Boost Good Brain Chemicals. With incredible health benefits, meditation boosts many highly beneficial brain chemicals. Upgrade your life.
Boost Immunity, Build Health, Beat Disease. From conquering “unconquerable” diseases, to extending life, to rewriting DNA, meditation’s latest findings are huge.
Meditation Relieves Anxiety For Good. From boosting brain chemicals, to quieting the mind, to cooling the amygdala, here's how meditation erases anxiety.
Meditation Naturally Beats Depression. From transforming psychology, to rewiring thought, to upgrading the brain, here's how meditation dominates depression.
End Insomnia & Get Super Deep Sleep. Here, we dive into the reasons underlying insomnia and why meditation is the best solution for deep, refreshing sleep.
Balance Left & Right Brain Hemispheres. Meditation effectively balances your brain hemispheres. The result? Many incredible benefits. Realize your limitless potential.
Harness The Power Of "Neurogenesis." Discovery: Our brain's neuron count is not set for life. Meditation’s ability to generate a "neuro-fortune" has massive implications.
How Meditation Boosts Brain Power. The marvelous meditating brain boosts brain power, intelligence, memory, & focus — no matter your age. Awesome benefits.
Why Meditation Makes You So Happy. From tapping into an everyday state of flow to harnessing the power of now, here's why meditation & happiness are one.
How Meditation Makes Us Successful. Hollywood stars, bestselling authors, CEOs, pro-athletes, & even billionaires say that meditation is the secret to their success.
Strengthen Willpower & Self-Control. Without willpower, the dream of a better tomorrow will always be just that. A dream. All the great ones had it, you can too.
The Best Way To Awaken Creativity. The world needs creativity. Luckily, we are creative by nature. It's in our genes. It's in our brains. Awaken yours with meditation.
Become Highly Focused & Motivated. No matter the obstacles in your path, you can make your dreams a reality. Here's how meditation rocket launches focus & drive.
Strengthen "Grit" & Mental Toughness. This world famous psychologist makes the compelling case for "mental toughness" as successful people's true superpower.
How Meditation Magnifies Intuition. According to scientists, human intuition is definitely real. Here's how meditation develops our intuition. Feel the future.
Fill Your Fluid Intelligence To The Brim. With their resourcefulness, problem solving skills, & ability to adapt to change, people with high fluid intelligence always thrive.
How To Heal Your "Gut Brain Axis." Here's how meditation's incredible brain benefits can seriously upgrade your microbiome & ultimately, your health.
How To Heal Your Body With Your Mind. Your body has 50 trillion living cells. Here's how meditation heals at the molecular level, helping to create a "cellular utopia."
Feel "At One" With All. Beat Loneliness. Most of us don't realize how important "human connectedness" is to our happiness & health. How meditation conquers loneliness.
Flood Your Body With Healing Chemicals. Want to fortify your immunity? Then multiply these three brain & body chemicals with meditation. Live long & prosper.
Crank Up Your "Longevity Molecule." As we age, one key hormone decreases year after year, speeding up the hands of time. Luckily, meditation helps us swim in it.
Boost Your "Fountain Of Youth" Molecule. While we don't believe in the mythical "fountain of youth" like our ancestors, one magic molecule is making a strong case.
The Secret To Mastering Food Cravings. Common sense says that, when food cravings hit, we have two options: give in or resist. How meditation unlocks urge surfing.
Master Pain By Mastering Your Mind. Chronic pain can become so ingrained that we feel it's who we are. Here's why meditation is the best pain relief tool.
Long Telomeres Help To Beat Disease. Short telomeres are linked to the whole medical dictionary. Meditation makes our telomeres long, strong, disease begone.
How Meditation Increases Intelligence. From cross-linking & building the brain, to boosting memory, to enhancing EQ, here's how meditation makes us super smart.
How To Make Your Brain Like Einstein. The prefrontal cortex is the smartest brain region of all. Like Einstein, meditation can makes yours strong & beautiful.
How To Crank Up Your Sleep Molecule. Our screen time and long work hours have taken a heavy toll on our body's "sleep molecule." Rebalance it with meditation.
The Root Of Why We Can't Lose Weight. After stripping away all of the reasons we gain weight, what's at the root? The mind. Master yours with meditation.
Anger: Why Meditators Always Stay Cool. For those of us with anger issues, our health, our work, & our relationships are ruled by one supreme ruler. Be cool.
Build Your Brain, Unleash Your Memory. Whether you're a college student cramming for exams or a professional climbing the ladder, you can unleash your memory.
It's Like "Miracle-Gro" For The Brain. Father time robs a tiny fraction of our precious brain resources every moment of every day. Meditation reverses that trend.
We Think 70,000+ Thoughts Per Day. This means a worried, anxious mind has a new negative thought every couple of seconds. How meditation quiets the mind.
The Mind-Body-Anxiety Connection. Times are stressful. Only a master can maintain a calm mind in our non-stop, chaotic world. Luckily, there's meditation.
Meditation Plays Genes Like Mozart. We all have good & bad genes. But which ones get expressed, & which stay dormant? Here's why meditation matters so much.
How To Open Your Feel Great Floodgates. Serotonin, the "happy" neurotransmitter, has a huge impact on mood & well-being. Open the floodgates with meditation.
How To Burn Belly Fat With Your Mind. While most of our bodyfat is the wiggly, jiggly that we can see & pinch, there's a deeper kind of fat that's very harmful.
How Depression Makes Our Brain Shrink. When depressed, day after day, our brain's hippocampus slowly wastes away. Here's how meditation reverses that trend.
Master Lucid Dreaming With Meditation. What if you could easily enter the lucid dream alternate reality, where there are no rules, no fears, no inhibitions, & no doubts?
Train Your Brain For Super Deep Sleep. With our mood, energy, & health taking a major hit, insomnia can really crimp our potential. Here's how meditation fixes that.
Lobsters Don't Age. Let's Be Like Them. Lobsters are biologically immortal. That is, they don’t die from old age like we do. Here's how meditation "lobsterfies" aging.
The Secret To A 130+ Year Life Span. According to an overwhelming number of studies, humans can live to be 130+ years old. Here's where meditation fits in.
A Glass A Day Can Extend Your Life. What’s the magic ingredient in this crimson colored superfood? How meditation helps us reap the same life lengthening benefits.
From Caveman Brain To Astronaut Brain. While sabertooths no longer chase after us, we still have caveman brain wiring. Here's how meditation "super-evolves" humanity.
Improve Your Concentration & Attention. There is a time tested, bulletproof way to retrain & refocus the mind that works for everybody. It's called meditation.
How To Build A Happy, Healthy Heart. One study had a group of heart patients practice meditation over the course of one year. And the results were jaw dropping.
Need Less Sleep, Have More Time. We all wish we had more hours in the day. Luckily, meditation trains the mind & body to need less sleep. Master sleep efficiency.
How To Neutralize Bipolar Disorder. From a variety of angles, here's why bipolar disorder can't live in the brain of a meditation practitioner. Find balance.
How Meditation Solves Emotional Eating. While filling-up our belly makes us feel better for a little while, it doesn't address the deeper issues which lead us to overeating.
Grow Your Brain, Grow Your Memory. Memory loss is not inevitable. Here's how meditation's wonderful brain upgrades keep us sharp as a razor — regardless of age.
How To Become Kind & Compassionate. It's when we help our fellow man & see people as "other-selves" instead of "others" — that life takes on meaning & purpose.
How Meditation Cuts Stress Hormones. Under chronic stress, our body floods with cortisol. This torpedoes our health, accelerates our aging, & much worse.
Long Telomeres Make Long Lives. Like a rock star living life in the fast lane, short telomeres make us age hard & fast. How meditation checkmates father time.
Hating How Fat We Are Makes Us Fatter. Obsession with our weight & hating our body can be the #1 reason we pile on more pounds. Love yourself with meditation.
How To Conquer OCD Once & For All. When it comes to slaying Obsessive Compulsive Disorder (OCD), meditation is the proverbial magic bullet. Here's why.
How Meditation Tames The Monkey Mind. The human mind is like a room full of monkeys, jumping around, chattering endlessly, carrying on all day & night.
How Meditation Helps Mom & Baby. From inception to delivery (and beyond), here are the wonderful ways meditation benefits both mom and baby.
Restore Your Skin To Pristine Perfection. With such overwhelming age defying scientific evidence, it's easy to see why meditators so often look decades younger.
The "Flow State" Is Ultimate Happiness. Think back to a time when you experienced "flow." Were your mind, body, & soul fully absorbed? Do it again with meditation.
Build Your Brain, Build Your Immunity. Meditation does wonderful things to the brain & body. Here are four ways building your brain can fortify your immunity.
How To Charge Your Positive Thoughts. The truth is, the polarity, nature, & quality of our thoughts deeply intertwine with our health, career, success, & relationships.
Boost The "Mother Of All Antioxidants." What are antioxidants? What are free radicals? And why are they so critically important for living a long, healthy life?
Our Brains Are Programmed To Worry. Why do we seek doom & gloom? Is it in our DNA? Is being afraid all the time natural? Here's how meditation deactivates fear.
Rocket Your Emotional Intelligence. With wonderful relationships, prosperous careers, & tons of friends, people with high "EQ" are masters of both work & play.
The "Right" Weight Loss Motivation. Unless your weight loss motivation comes from within, your efforts are likely to crash & burn. Why meditation is the solution.
Make Your Brain Too Strong For Anxiety. From dark caves to sunlit skyscrapers, from incoherent grunting to the world wide web, we owe our prefrontal cortex big time.
The Incredible Meditating "Iceman." Holding 25+ Guinness World Records, the 60 year old dutch meditator is famous for his ability to defy the extreme cold.
Have Natural, All Day Lasting Energy. Wish you had more energy? Of course, we all do! Here's how meditation keeps your battery fully charged.
Why We Fill Our Empty Lives With Food. With joy & hope on fumes, we smother our emptiness, unhappiness, & loneliness with food. Meditation fills the void much better.
Balance Your Brain With Meditation. Imaging studies have shown that highly successful, massively creative people use both brain halves together — in unison.
How Meditation Extinguishes Anxiety. Inflammation, especially within the brain, is a self perpetuating, highly toxic condition — perfect for anxiety to proliferate.
Become A Certified Master Of Stress. According to scientists, stress causes around 95% of all disease. Here's how meditation transcends this "silent killer."
The Top Universal Law: "We Are All One." Meditation's shift in consciousness makes us aware of the highest & most important universal law: "We Are All One."
How Meditation Raises Consciousness. While the nature & origin of consciousness is not fully known, we do know how to hit the upper echelon. It's called meditation.
How Connected Devices Make Us Anxious. With our attention spans lower than ever, anxiety levels are higher than ever. Return to the present with meditation.
Crank Up Your Body's Top Two Warriors. Wanna' crush germs & viruses? Here's how meditation drafts more antibodies & T-cells to your immune system's front line.
From Mindless Eating To Mindful Eating. We shovel down food as fast as possible, eat when not hungry, eat bad foods, overeat — all without thinking about it.
Soothe Your Anxious Beta Brainwaves. Everything about you, including your thoughts, moods, & emotions show within your brainwaves. How to reverse anxiety.
How To Harness The Law of Attraction. Like a magnet, your attitudes, thoughts, expectations, & beliefs attract everyone & everything that enter into your life.
How Stress Makes Us Fat. Super Fat. Beyond making our heart race, stomach swirl, & underarms sweat, stress also makes us fat. How meditation fixes that.
Meditation Shifts Libido Into Overdrive. Here we probe the mental, emotional, & physical reasons meditation has folks running into the bedroom. Bring sexy back.