2015 Guided Meditations – Kernel of Wisdom

Let it Go Meditation It’s not uncommon to hold onto things a little too long, especially if they’ve served a role for us in the past. This meditation will help you explore what it is you want to move into and let go of whatever you need. http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/Let-it-Go-Mindfulness-Meditation-Final.m4a Right click to download audio file. To subscribe for all our 2015 meditations please search for “Kernel of Wisdom” in the iTunes store! Or find this meditation and MORE on our YouTube channel: https://www.youtube.com/user/kernelofwisdom1/ For more information on Kernel of Wisdom visit http://podcast.kernelofwisdom.com.

Flying Phobia Meditation Are you a nervous flyer? Or even a panicky flyer? Me too. While therapy can help a lot, it is normal to feel nervous on planes and so it is great to have a tool or two that can help you calm down mid-flight. This meditation is designed to help those with a flying phobia cope with the challenges that air travel can stir up. You’re not alone, and I hope this helps. http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/24-Flying-Phobia-Meditation.m4a Right click to download audio file. To subscribe for all our 2015 meditations please search for “Kernel of Wisdom” in the iTunes store! Or find this meditation and MORE on our YouTube channel: https://www.youtube.com/user/kernelofwisdom1/ For more information on Kernel of Wisdom visit http://podcast.kernelofwisdom.com.

Pain and Discomfort Meditation Pain is part of life, but we often have a lot of feelings ABOUT our pain which creates suffering and can make things feel even worse. Find some ease when feeling ill or when experiencing pain or discomfort through this meditation. http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/23-Pain-and-Discomfort-Meditation.m4a Right click to download audio file. To subscribe for all our 2015 meditations please search for “Kernel of Wisdom” in the iTunes store! Or find this meditation and MORE on our YouTube channel: https://www.youtube.com/user/kernelofwisdom1/ For more information on Kernel of Wisdom visit http://podcast.kernelofwisdom.com.

Positive Outcomes Meditation When we have something important coming up, or if we are trying to overcome something in the moment, it can be hard to get away from our feelings of anxiety, dread, hopelessness and more. This meditation is designed to help you prepare for a future event or desire by helping you focus on a positive outcome, mentally and emotionally preparing yourself to achieve it along the way. It’s a really fun meditation to dream to, so I hope you enjoy it! http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/22-Positive-Outcomes-Meditation.m4a Right click to download audio file. To subscribe for all our 2015 meditations please search for “Kernel of Wisdom” in the iTunes store! Or find this meditation and MORE on our YouTube channel: https://www.youtube.com/user/kernelofwisdom1/ For more information on Kernel of Wisdom visit http://podcast.kernelofwisdom.com.

Meditation for Fear and Hesitation This meditation is all about that negative little voice in your head. You know, the one who tells you that you shouldn’t – or can’t – do something. The one who feeds your fears and hesitations.  Get to know what that inner critic is saying, so you can choose to ignore it.  Plus, the founder of the Courage Crusade, and expert on overcoming that little voice, Billy Anderson will help also offer a few words to help you understand why that little voice exists in the first place. http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/21-Meditation-for-Fear-and-Hesitation.m4a Right click to download audio file. To subscribe for all our 2015 meditations please search for “Kernel of Wisdom” in the iTunes store! Or find this meditation and MORE on our YouTube channel: https://www.youtube.com/user/kernelofwisdom1/ For more information on Kernel of Wisdom visit http://podcast.kernelofwisdom.com.

Jealousy and Envy Meditation Jealousy and envy not only cause people to do irrational things and act terribly to other people, but they also feel awful for the person experiencing these feelings. The reality is that jealousy and envy are a symptom of competitiveness and comparison. These feelings show us what we worry that we lack, or what unmet needs we might have. Tapping into jealousy and envy can sometimes be one of the greatest ways to help us see what we really want and need. http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/20-Jealousy-and-Envy-Meditation.m4a Right click to download audio file. To subscribe for all our 2015 meditations please search for “Kernel of Wisdom” in the iTunes store! Or find this meditation and MORE on our YouTube channel: https://www.youtube.com/user/kernelofwisdom1/ For more information on Kernel of Wisdom visit http://podcast.kernelofwisdom.com.

Love Who You Are Meditation We are our own toughest critics, and when things get tough we often blame ourselves and get even tougher on us. So no wonder it’s hard to feel like our own best friends – we don’t tend to treat ourselves that way! This meditation helps you see some of your amazing qualities and transform your relationship with some of the qualities you may not like as much, helping you to heal old wounds along the way. http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/19-Love-Who-You-Are-Meditation.m4a Right click to download audio file. To subscribe for all our 2015 meditations please search for “Kernel of Wisdom” in the iTunes store! Or find this meditation and MORE on our YouTube channel: https://www.youtube.com/user/kernelofwisdom1/ For more information on Kernel of Wisdom visit http://podcast.kernelofwisdom.com.

Transform Feelings Meditation Inner: Child Work Most of the feelings we experience as adults we first experienced as children. As a result, we tend to have long relationships with our feelings. So, if you have a feeling you’d like to explore (or transform), this meditation can help. http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/18-Transform-Feelings-Meditation.m4a Right click to download audio file. To subscribe for all our 2015 meditations please search for “Kernel of Wisdom” in the iTunes store! Or find this meditation and MORE on our YouTube channel: https://www.youtube.com/user/kernelofwisdom1/ For more information on Kernel of Wisdom visit http://podcast.kernelofwisdom.com.

Understanding Feelings Meditation Feelings – we all feel them, but we don’t always know what to with them and we often have a lot of reactions to our feelings, good or bad. This mediation is designed to help you just BE with your feelings, so you can fully feel from them and actually learn from them (rather than just react to them). http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/17-Understanding-Feelings-Meditation.m4a Right click to download audio file. To subscribe for all our 2015 meditations please search for “Kernel of Wisdom” in the iTunes store! Or find this meditation and MORE on our YouTube channel: https://www.youtube.com/user/kernelofwisdom1/ For more information on Kernel of Wisdom visit http://podcast.kernelofwisdom.com.

Love Your Body Meditation It’s not always easy to love our bodies. We are surrounded by so many messages suggesting to us what our bodies SHOULD be, what they SHOULD look like. This meditation is designed to help you face some of your feelings about your body, remember what it is to love and appreciate your body, have the opportunity to shift your thinking even a little, and reminding you of all you have to be grateful for with your body. http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/16-Love-Your-Body-Meditation.m4a Right click to download audio file. To subscribe for all our 2015 meditations please search for “Kernel of Wisdom” in the iTunes store! Or find this meditation and MORE on our YouTube channel: https://www.youtube.com/user/kernelofwisdom1/ For more information on Kernel of Wisdom visit http://podcast.kernelofwisdom.com.

Metta: Love and Kindness Meditation It’s not often that we take some time to send some good vibes to people in our lives, but it can have a huge difference in our lives.  This meditation will have you give some love and kindness to those you love… and those you’re struggling with, shifting any relationship into a more positive space.  I can promise you, giving a little love and kindness can make a huge difference. http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/15-Metta_Love-and-Kindness-Meditation.m4a Right click to download audio file. To subscribe for all our 2015 meditations please search for “Kernel of Wisdom” in the iTunes store! Or find this meditation and MORE on our YouTube channel: https://www.youtube.com/user/kernelofwisdom1/ For more information on Kernel of Wisdom visit http://podcast.kernelofwisdom.com.

Impermanence Meditation Change can be scary and hard to deal with – big or small. But letting go and allowing things to change can also bring on a lot of good! This mindfulness meditation can help you learn to deal with anything from the loss of a loved one to life’s many scary changes along the way. With practice, you’ll be surprised at what you can manage when it comes to change! http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/14-Impermanence-Meditation.m4a Right click to download audio file. To subscribe for all our 2015 meditations please search for “Kernel of Wisdom” in the iTunes store! Or find this meditation and MORE on our YouTube channel: https://www.youtube.com/user/kernelofwisdom1/ For more information on Kernel of Wisdom visit http://podcast.kernelofwisdom.com.

Forgiveness Meditation Forgiveness is a challenge for many of us, even if we are relatively good at forgiveness we all have our moments. This meditation is designed to help. http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/13-Forgiveness-Meditation.m4a Right click to download audio file. To subscribe for all our 2015 meditations please search for “Kernel of Wisdom” in the iTunes store! Or find this meditation and MORE on our YouTube channel: https://www.youtube.com/user/kernelofwisdom1/ For more information on Kernel of Wisdom visit http://podcast.kernelofwisdom.com.

Self-Compassionate Problem Solving Let’s face it, as much as we’d love to live a life free of problems there are always bumps in the road. This guided meditation is designed to help you work through small challenges or even the most difficult ordeals (with some practice, of course).  In the end you may find a new solution or approach to your problem, but in the least you’ll walk away with a newfound sense of love, kindness and compassion toward yourself to help you feel more supported through the struggle. In fact, sometimes all we need is a little love. http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/12-Self-Compassionate-Problem-Solving.m4a Right click to download audio file. To subscribe for all our 2015 meditations please search for “Kernel of Wisdom” in the iTunes store! Or find this meditation and MORE on our YouTube channel: https://www.youtube.com/user/kernelofwisdom1/ For more information on Kernel of Wisdom visit http://podcast.kernelofwisdom.com.

Gratitude Meditation Cultivating more gratitude can help you feel happier, more optimistic, less lonely and improve your overall well being. This guided meditation is designed to help you cultivate more gratitude in just 15 minutes of seated practice. http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/11-Gratitude-Meditation.m4a Right click to download audio file. To subscribe for all our 2015 meditations please search for “Kernel of Wisdom” in the iTunes store! Or find this meditation and MORE on our YouTube channel: https://www.youtube.com/user/kernelofwisdom1/ For more information on Kernel of Wisdom visit http://podcast.kernelofwisdom.com.

Expansion Meditation Expansion is an awesome meditation to do any time that you could use a little perspective. Got a problem that’s weighing you down? Having a hard time seeing an end to a difficult transition? Or maybe you’re just feeling stuck inside your own head lately – Expansion can help cultivate presence in a whole new way, giving you a broader view that can help expand your thinking. This meditation was adapted from a concept developed by Dr. Shari Gellar. http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/10-Expansion-Meditation.m4a Right click to download audio file. To subscribe for all our 2015 meditations please search for “Kernel of Wisdom” in the iTunes store! Or find this meditation and MORE on our YouTube channel: https://www.youtube.com/user/kernelofwisdom1/ For more information on Kernel of Wisdom visit http://podcast.kernelofwisdom.com.

Immersion Meditation Immersion is an awesome way to get really present, right now.  By focusing all of your attention on what you are sensing and experience in a given moment, you really become more awake and can more fully experience each moment.  This mediation was adapted from a concept developed by Dr. Shari Gellar and will provide you with cues to practice and experience immersion, and then you can try out the same cues in your own life. http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/9-Immersion-Meditation.m4a Right click to download audio file. To subscribe for all our 2015 meditations please search for “Kernel of Wisdom” in the iTunes store! Or find this meditation and MORE on our YouTube channel: https://www.youtube.com/user/kernelofwisdom1/ For more information on Kernel of Wisdom visit http://podcast.kernelofwisdom.com.

Grounding Meditation – Rooted This guided mindfulness meditation was adapted from a meditation developed by Dr. Shari Gellar and provides a grounding visualization to help you feel more steady and rooted, even long afterward.  Furthermore, by practicing grounding meditations, you improve your ability to deal with life’s chaos and find that place of calm and steadiness more easily no matter what the circumstances. http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/8-Grounding-Meditation-Rooted.m4a Right click to download audio file. To subscribe for all our 2015 meditations please search for “Kernel of Wisdom” in the iTunes store! Or find this meditation and MORE on our YouTube channel: https://www.youtube.com/user/kernelofwisdom1/ For more information on Kernel of Wisdom visit http://podcast.kernelofwisdom.com.

Grounding Meditation – Mountain This guided mindfulness meditation provides a grounding visualization to help you feel more steady and confident in who you are, no matter what the circumstances.  Furthermore, by practicing grounding meditations, you improve your ability to deal with life’s chaos and find that place of calm and steadiness more easily no matter what the circumstances. http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/7-Grounding-Meditation-Mountain.m4a Right click to download audio file. To subscribe for all our 2015 meditations please search for “Kernel of Wisdom” in the iTunes store! Or find this meditation and MORE on our YouTube channel: https://www.youtube.com/user/kernelofwisdom1/ For more information on Kernel of Wisdom visit http://podcast.kernelofwisdom.com.

Internal Awareness Meditation Internal Awareness is a great way to start getting in touch with everything that’s going on inside of you – your thoughts, your mental images and your feelings.  This meditation will help you break down these internal goings-on so you can focus on each one distinctly so you can see patterns in how you operate.  This meditation is also great for developing more awareness and focus. http://podcast.kernelofwisdom.com/wp-content/uploads/2015/12/6-Internal-Awareness-Meditation.mp3 Right click to download audio file. To subscribe for all our 2015 meditations please search for “Kernel of Wisdom” in the iTunes store! Or find this meditation and MORE on our YouTube channel: https://www.youtube.com/user/kernelofwisdom1/ For more information on Kernel of Wisdom visit http://podcast.kernelofwisdom.com.