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liz@korabektraining.com
Korabek Training
  • Home
  • About
  • Coaching
  • Groups
  • Classes
    • For Organizations
  • Resources
    • Guided Meditations
    • Mindfulness Reflections
    • Handouts
  • Calendar
  • Contact Me

Guided Meditations

Guided Meditations

Basic 10 Minute Meditation with some silence.

https://www.korabektraining.com/wp-content/uploads/2020/04/Basic-10-Minute-Meditation.mp3

18 Minute Say Yes Meditation

https://www.korabektraining.com/wp-content/uploads/2020/04/Say-Yes-Meditation.mp3

Another 10 Minute Meditation with silence

https://www.korabektraining.com/wp-content/uploads/2017/06/New-10-Minute-Meditation.mp3

5 Minute Pause Meditation

https://www.korabektraining.com/wp-content/uploads/2020/04/Pause-Meditation.mp3

10 Minute Weather Report Meditation

https://www.korabektraining.com/wp-content/uploads/2020/03/Short-Weather-Report-Meditation.mp3

15 Minute Choosing the Good Meditation

https://www.korabektraining.com/wp-content/uploads/2020/04/Choosing-the-Good.mp3

20 Minute Breath & Sound Meditation

https://www.korabektraining.com/wp-content/uploads/2019/10/20-Minute-Meditation.mp3

20 Minute Ok-ness Meditation

https://www.korabektraining.com/wp-content/uploads/2020/03/General-Ok-ness-Meditation.mp3

20 Minute What Is Stable? Meditation

https://www.korabektraining.com/wp-content/uploads/2020/06/What-is-Stable-.mp3

3 Minute Settling In Meditation

https://www.korabektraining.com/wp-content/uploads/2021/07/Settling-In.mp3

Working With Emotions Using R.A.I.N  Technique

https://www.korabektraining.com/wp-content/uploads/2022/02/R.A.I.N..m4a

Embodied Practice of Heart Qualities

https://www.korabektraining.com/wp-content/uploads/2023/03/Embodied-Heart-Qualities.m4a

Winter Feast for the Soul Recordings

The following recordings are the short daily talks I offer to begin practice.
Enjoy!

Jan 15   Day 1
Introduction
The 8 Fold Path

https://www.korabektraining.com/wp-content/uploads/2026/01/Day-1-2026.m4a

Jan 16   Day 2
Nature of Dukkha or Suffering 

https://www.korabektraining.com/wp-content/uploads/2026/01/Day-2-3026.m4a

 Jan 17    Day 3
Cause of Dukkha
or Suffering 

https://www.korabektraining.com/wp-content/uploads/2026/01/Day-3-2026.m4a

 Jan 18   Day 4
Solution to Suffering
or Dukkha

https://www.korabektraining.com/wp-content/uploads/2026/01/Day-4-2026.m4a

Jan 19   Day 5
Our Precious
Human Birth

https://www.korabektraining.com/wp-content/uploads/2026/01/Day-5-2026.m4a

Jan 20   Day 6
Appreciation Brings
Contentment

https://www.korabektraining.com/wp-content/uploads/2026/01/Day-6-2026.m4a

Jan 21   Day 7

Karma

https://www.korabektraining.com/wp-content/uploads/2026/01/Day-7-2027.m4a

Jan 22   Day 8
We Are
Not Alone

https://www.korabektraining.com/wp-content/uploads/2026/01/Day-8-2026.m4a

Jan 23   Day 9
What’s
Happening
Right Now? 

https://www.korabektraining.com/wp-content/uploads/2026/01/Day-9-2026.m4a

Jan 24  Day 10
Thoughts Become
Words Become
Action

https://www.korabektraining.com/wp-content/uploads/2026/01/Day-10-2026.m4a

Jan 25  Day 11
Difficult Thoughts/Emotions
Anger 

https://www.korabektraining.com/wp-content/uploads/2026/01/Day-11-2026.m4a

Jan 26  Day 12
Difficult Thoughts/Emotions
Jealousy

https://www.korabektraining.com/wp-content/uploads/2026/01/Day-12-2026.m4a

Jan 27  Day 13
Difficult Thoughts/Emotions Pride

https://www.korabektraining.com/wp-content/uploads/2026/01/Day-13-2026.m4a

Jan 28  Day 14
Difficult Thoughts/Emotions Desire

https://www.korabektraining.com/wp-content/uploads/2026/01/Day-14-2026.m4a

Jan 29  Day 15
Difficult Thoughts/Emotions Ignorance

https://www.korabektraining.com/wp-content/uploads/2026/01/Day-15-2026.m4a

Jan 30  Day 16
Right Speech
Is it True?

https://www.korabektraining.com/wp-content/uploads/2026/01/Day-16-2026.m4a

Jan 31   Day 17
Right Speech
Is it Kind? 

https://www.korabektraining.com/wp-content/uploads/2026/01/Day-17-2026.m4a

Feb 1  Day 18
Right Speech
Is it Necessary? 

https://www.korabektraining.com/wp-content/uploads/2026/02/Day-18-2026.m4a

Feb 2   Day 19
Right Action
Do No Harm

https://www.korabektraining.com/wp-content/uploads/2026/02/Day-19-2026.m4a

Feb 3   Day 20
Right Action
Wish for Others

https://www.korabektraining.com/wp-content/uploads/2026/02/Day-20-2026.m4a

Feb 4   Day 21
Right Action Vulnerability

https://www.korabektraining.com/wp-content/uploads/2026/02/Day-21-2026.m4a

Feb 5   Day 22
Right Action Intoxication

https://www.korabektraining.com/wp-content/uploads/2026/02/Day-22-2026.m4a

Feb 6  Day 23
Right Livelihood
Be of Service

https://www.korabektraining.com/wp-content/uploads/2026/02/Day-23-2026.m4a

Feb 7  Day 24
Right Livelihood
Attention Economy

https://www.korabektraining.com/wp-content/uploads/2026/02/Day-24-2026.m4a

Feb 8  Day 25
Right Livelihood
Energy of Money

https://www.korabektraining.com/wp-content/uploads/2026/02/Day-25-2026.m4a

Feb 9   Day 26
Right Livelihood
8 Worldly Winds

https://www.korabektraining.com/wp-content/uploads/2026/02/Day-26-2026.m4a

Feb 10  Day 27
Right Effort
Notice & Pause

https://www.korabektraining.com/wp-content/uploads/2026/02/Day-27-2026.m4a

Feb 11   Day 28
Right Effort
S.T.O.P

https://www.korabektraining.com/wp-content/uploads/2026/02/Day-28-2026.m4a

Feb 12  Day 29
Right Effort
Caring Moment

https://www.korabektraining.com/wp-content/uploads/2026/02/Day-29-2026.m4a

Feb 13  Day 30
Right Effort
Take in the Good

https://www.korabektraining.com/wp-content/uploads/2026/02/Day-30-2026.m4a

Feb 14  Day 31
Right Effort
Your Practice

https://www.korabektraining.com/wp-content/uploads/2026/02/Day-31-2026.m4a

Feb 15  Day 32
Right Mindfulness
Body

https://www.korabektraining.com/wp-content/uploads/2026/02/Day-32-2026.m4a

Feb 16   Day 33
Right Mindfulness Feeling Tones

https://www.korabektraining.com/wp-content/uploads/2026/02/Day-33-2026.m4a

Feb 17  Day 34
Right Mindfulness
Emotions

https://www.korabektraining.com/wp-content/uploads/2026/02/Day-34-2026.m4a

Feb 18   Day 35
Right Mindfulness
Thoughts 

https://www.korabektraining.com/wp-content/uploads/2026/02/Day-35-2026.m4a

Feb 19   Day 36
Right Mindfulness
Everyday Life

https://www.korabektraining.com/wp-content/uploads/2026/02/Day-36-2026.m4a

Feb 20  Day 37
Right Mindfulness
Open Awareness

https://www.korabektraining.com/wp-content/uploads/2026/02/Day-37-2026.m4a

Feb 21  Day 38
Right Concentration
Wholesome Focus

https://www.korabektraining.com/wp-content/uploads/2026/02/Day-38-2026.m4a

Feb 22  Day 39
Right Concentration
The Breath

https://www.korabektraining.com/wp-content/uploads/2026/02/Day-39-2026.m4a

Feb 23  Day 40
After the Ecstasy,
the Laundry

https://www.korabektraining.com/wp-content/uploads/2026/02/Day-40-2026.m4a

Resources

  • Interested in reading about the 8 Fold Path and the 4 Noble Truths?

 

For a very accessible discussion of these topics, I recommend:
          A Meditator’s Guide to Buddhism by Cortland Dahl (chapter 2)

For a more traditional discussion, Bill has a copy of:
        What the Buddha Taught by Venerable Dr. W. Rahula

I am also reading:
        Mindfulness: A Practical Guide to Awakening by Joseph Goldstein
        Awakening the Buddha Within by Lama Surya Das

 

  • Interested in a discussion of these ideas from a western science point of view?

 

Check out the podcast Hidden Brain
        The Paradox of Pleasure  (12/08/25)
        The Path to Enough (12/15/25)

 

  • Here’s the quote about the importance of paying attention to our thoughts:
The thought manifests as the word;
The word manifests as the deed;
The deed develops into habit;
And habit hardens into character;
So watch the thought and its ways with care,
And let it spring from love
Born out of concern for all beings. . .
As the shadow follows the body,
as we think, so we become.
~ from the Dhammapada (sayings of the Buddha)

 

  • Here’s a link to a Lion’s Roar article about the Wisdom of Anger.
  • If you’re interested in a scientific discussion of craving, I recommend Judson Brewer’s book, The Craving Mind.
  • Here is a link to Brene Brown’s TED Talk about vulnerability.
  • The caring moment practice comes from John Makransky. His book is Awakening Through Love
  • The comments about the natural negative bias of the mind come from the work of Rick Hanson, PhD in his book, Hardwiring Happiness

Wondering how this international yearly event got started?  Here’s the story:

Nearly twenty years ago, an American meditation practitioner in the Sufi tradition, Valerie Skonie, was moved by a poem by Rumi, the 13th-century Persian mystic:

A new moon teaches gradualness and deliberation,
and how one gives birth to oneself slowly.
Patience with small details makes perfect a large work, like the universe.
What nine months of attention does for an embryo,
forty early mornings alone will do for your gradually growing wholeness.

Those lines planted a seed. Valerie began inviting a few friends into her living room to meditate together each day for 40 days. Over time, that simple gathering grew into what we now know as Feast for the Soul—a forty-day journey of meditation and reflection in service of cultivating one’s inner growth, peace, and compassion.

After the Ecstasy, the Laundry
Jack Kornfield

For almost everyone who practices, cycles of awakening and openness are followed by periods of fear and contraction. Times of profound peace and newfound love are often overtaken by periods of loss, by closing up, fear, or the discovery of betrayal, only to be followed again by equanimity or joy. In mysterious ways the heart reveals itself to be like a flower that opens and closes. This is our nature.

The only surprising thing is how unexpected this truth can be. It is as if deep down we all hope that some experience, some great realization, enough years of dedicated practice, might finally lift us beyond the touch of life, beyond the mundane struggles of the world. We cling to some hope that in spiritual life we can rise above the wounds of our human pain, never to have to suffer them again. We expect some experience to last. But permanence is not true freedom, not the sure heart’s release.

Every wise voyager learns that we cannot hold on to the last port of call, no matter how beautiful. To do so would be like holding our breath, creating a prison from our past. As one Zen master puts it:

“Enlightenment is only the beginning, is only a step of the journey. You can’t cling to that as a new identity or you’re in immediate trouble. You have to get back down into the messy business of life, to engage with life for years afterward. Only then can you integrate what you have learned. Only then can you learn perfect trust.”

"Meditation is a way through the wilderness.  We don’t come out the other side, rather, we discover we are connected to the others who journeyed with us." - Mimi

“Mindfulness” = The moment to moment awareness of experience just the way it is.

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