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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/Intention

https://www.korabektraining.com/wp-content/uploads/2025/01/Day-1-2025.m4a

Jan 16   Day 2
Resilience

https://www.korabektraining.com/wp-content/uploads/2025/01/Day-2-2025.m4a

 Jan 17    Day 3
Self-Compassion

https://www.korabektraining.com/wp-content/uploads/2025/01/Day-3-2025.m4a

 Jan 18   Day 4
Self-Acceptance

https://www.korabektraining.com/wp-content/uploads/2025/01/Day-4-2025.m4a

Jan 19   Day 5
Enjoy Simple Pleasures

https://www.korabektraining.com/wp-content/uploads/2025/01/Day-5-2025.m4a

Jan 20   Day 6
Mindfulness

https://www.korabektraining.com/wp-content/uploads/2025/01/Day-6-2025.m4a

Jan 21   Day 7
Say Yes

https://www.korabektraining.com/wp-content/uploads/2025/01/Day-7-2025.m4a

Jan 22   Day 8
Let Go by Labeling Thoughts

Oops! Didn’t hit the record button.
See if you can start to notice the thoughts that are not helpful to you by labeling them: worry, expectation, defending, etc.  See if that gives you a little space, enough space to begin to recognize them and let them go.

Jan 23   Day 9
Find What Gives You Refuge

https://www.korabektraining.com/wp-content/uploads/2025/01/Day-9-2025.m4a

Jan 24  Day 10
H.E.A.L.  – Have
Good Experiences

https://www.korabektraining.com/wp-content/uploads/2025/01/Day-10-2025.m4a

Jan 25  Day 11
Enrich
Your Experience

https://www.korabektraining.com/wp-content/uploads/2025/01/Day-11-2025.m4a

Jan 26  Day 12
Absorb Your Experience

https://www.korabektraining.com/wp-content/uploads/2025/01/Day-12-2025.m4a

Jan 27  Day 13
H.E.A.L. – Linking

https://www.korabektraining.com/wp-content/uploads/2025/01/Day-13-2025.m4a

Jan 28  Day 14
Grit – Agency

https://www.korabektraining.com/wp-content/uploads/2025/01/Day-14-2025.m4a

Jan 29  Day 15
Grit – Determination

https://www.korabektraining.com/wp-content/uploads/2025/01/Day-15-2025.m4a

Jan 30  Day 16
Grit – Patience

https://www.korabektraining.com/wp-content/uploads/2025/01/Day-16-2025.m4a

Jan 31   Day 17
Gratitude
Take it In

https://www.korabektraining.com/wp-content/uploads/2025/01/Day-17-2025.m4a

Feb 1  Day 18
Gratitude
Notice Beauty

https://www.korabektraining.com/wp-content/uploads/2025/02/Day-18-2025.m4a

Feb 2   Day 19
Gratitude
Notice Success

https://www.korabektraining.com/wp-content/uploads/2025/02/Day-19-2025.m4a

Feb 3   Day 20
Gratitude
Happiness

https://www.korabektraining.com/wp-content/uploads/2025/02/Day-20-2025.m4a

Feb 4   Day 21
Confidence
Caring Moment

https://www.korabektraining.com/wp-content/uploads/2025/02/Day-21-2025.m4a

Feb 5   Day 22
Confidence
Be Nice!

https://www.korabektraining.com/wp-content/uploads/2025/02/Day-22-2025.m4a

Feb 6  Day 23
Confidence
Inner Critic

https://www.korabektraining.com/wp-content/uploads/2025/02/Day-23-2025.m4a

Feb 7  Day 24
Calm
Eyes Open

https://www.korabektraining.com/wp-content/uploads/2025/02/Day-24-2025.m4a

Feb 8  Day 25
Calm
Anything Bad?

https://www.korabektraining.com/wp-content/uploads/2025/02/Day-25-2025.m4a

Feb 9   Day 26
Calm
Notice Anger

https://www.korabektraining.com/wp-content/uploads/2025/02/Day-26-2025.m4a

Feb 10  Day 27
Motivation
Notice Wanting

https://www.korabektraining.com/wp-content/uploads/2025/02/Day-27-2025.m4a

Feb 11   Day 28
Motivation
Comfort Zone

https://www.korabektraining.com/wp-content/uploads/2025/02/Day-28-2025.m4a

Feb 12  Day 29
Motivation
Notice Rewards

https://www.korabektraining.com/wp-content/uploads/2025/02/Day-29-2025.m4a

Feb 13  Day 30
Intimacy
Healthy Boundaries

https://www.korabektraining.com/wp-content/uploads/2025/02/Day-30-2025.m4a

Feb 14  Day 31
Intimacy
Love

https://www.korabektraining.com/wp-content/uploads/2025/02/Day-31-2025.m4a

Feb 15  Day 32
Intimacy
Empathy

https://www.korabektraining.com/wp-content/uploads/2025/02/Day-32-2025.m4a

Feb 16   Day 33
Courage
Speaking
from the Heart

https://www.korabektraining.com/wp-content/uploads/2025/02/Day-33-2025.m4a

Feb 17  Day 34
Courage
Repairing
Relationships

https://www.korabektraining.com/wp-content/uploads/2025/02/Day-34-2025.m4a

Feb 18   Day 35
Aspiration
Remember
Your Dreams

https://www.korabektraining.com/wp-content/uploads/2025/02/Day-35-2025.m4a

Feb 19   Day 36
Aspiration
Growth
Mindset

https://www.korabektraining.com/wp-content/uploads/2025/02/Day-36-2025.m4a

Feb 20  Day 37
Generosity
Noticing Abundance

https://www.korabektraining.com/wp-content/uploads/2025/02/Day-37-2025.m4a

Feb 21  Day 38
Generosity
Compassion

https://www.korabektraining.com/wp-content/uploads/2025/02/Day-38-2025.m4a

Feb 22  Day 39
Generosity
Forgiveness

https://www.korabektraining.com/wp-content/uploads/2025/02/Day-39-2025.m4a

Feb 23  Day 40
H.E.A.L.
Wrap-up

https://www.korabektraining.com/wp-content/uploads/2025/02/Day-40-2025.m4a

The Dedication of Merit Chant
from the last day:

The first half is a traditional Buddhist Dedication of Merit:

By this merit may all obtain omniscience
May it defeat the enemy, wrongdoing
From the stormy waves of birth, old age, sickness, and death
From the ocean of samsara
May I free all beings.

The second half is the Shambhala Dedication of Merit, incorporating the Great Eastern Sun and Rigden principles:

By the confidence of the golden sun of the great east
May the lotus garden of the Rigden’s wisdom bloom
May the dark ignorance of sentient beings be dispelled
May all beings enjoy profound. brilliant glory.

For an explanation of the Shambhala principles, see this article in Shambhala Times.

"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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