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Guided Meditations

 
 
 

Welcome to the Library of Upstream Guided Meditations

These recordings are here to nourish and support you on your mindfulness journey, no reservations necessary.

Grab a pair of headphones or find a quiet place where you won’t be disturbed, and let’s get started! 


Body Scan Meditation
Elizabeth Perryman

We often carry and hold stress in our bodies without even realizing it. This 45-minute practice will help you improve awareness of body sensations and emotions so you can work more effectively with them and begin to relax around them.

Body Scan Meditation
Jill Zastko

This 39-minute practice provides additional practice guidance on awareness of body sensations.

MBSR Lying-Down Yoga Practice
Elizabeth Perryman

Elizabeth’s 45-minute instruction moves seamlessly through a series of lying-down yoga postures to assist you in deepening your mind-body connection.

MBSR Lying-Down Yoga Practice
Jill Zastko

This 42-minute recording provides further practice for all lying down yoga postures taught in the MBSR course.

MBSR Standing Yoga Practice
Jill Zastko

Take 25-minutes to explore all the MBSR standing yoga postures beginning with grounding yourself in mountain pose.

Lake Meditation
Elizabeth Perryman

This gentle, 20-minute meditation evokes images of a lake and water to foster a sense of stillness and receptivity and to deepen your practice of mindfulness.

Mountain Meditation
Jill Zastko

A 20-minute practice that includes metaphors of mountain, wind, and sky to connect with your inner steadiness and strength in the ever-changing landscape of life.

Loving-kindness Meditation
Jill Zastko

This 23-minute practice of wishing oneself and others happiness, health, and peace has been shown to reduce the stress response, improve sleep, and even boost immunity.

Loving-kindness Meditation
Elizabeth Perryman

Practice this 25-minute meditation to nurture compassion, kindness, goodwill, and love. Focusing on these qualities stimulates the body’s innate tendencies towards resilience and well-being.

Sitting Meditation
Elizabeth Perryman

Practice this 35-minute meditation in an upright, relaxed posture to strengthen your brain’s ability to focus and sustain attention.