20 Minute Guided Meditation with Jon Kabat-Zinn PhD
Jon Kabat-Zinn, Ph.D. is internationally known for his work as a scientist, writer, and meditation teacher engaged in bringing Mindfulness into the mainstream of medicine and society. He is Professor of Medicine emeritus at the University of Massachusetts Medical School, where he founded its world-renowned Mindfulness-Based Stress Reduction Clinic (in 1979), and the Center for Mindfulness in Medicine, Health Care, and Society (in 1995).
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I have been doing it daily since 2015. It rescued me from a nasty, disgusting and stinky mental state. A living hell! I just wish that meditation was taken more seriously. This world would be a way better place. Bliss and Peace!
I love the silence we are allowed.
I have had asthma, COPD and other lung conditions my entire adult life; for more than fifty years. Focusing on my"breath" in meditation has been difficult for me. It's a trauma trigger. But today, as I listened to you, for the first time I discovered that focusing on the movement of my diaphragm instead of breathing was a safer, less traumatic way to focus and clear my mind. I know I am not the only person with lung and breathing problems who have this issue. I thought this insight might be of interest to you.
@edycud661
Жыл бұрын
I also had asthma as a child - And I remember only one bad episode and for me as well concentration on breathing makes me nervous … it also triggers something Not sure what but makes opposite effect to relaxation … I would like to find a guided meditation which guides you anywhere but not to the breath ..
@denise2169
Жыл бұрын
Listening to Dr Gabor Maté has finally helped me understand and release my traumas in a compassionate way. Now, I am able to use simple meditation to help me to connect to the parts of me that I had buried because of my traumas. Best wishes, to you!
@nononsensemeditation9204
Жыл бұрын
We are big fans of Maté here! Be well Edy.
@lorettaevans1077
Жыл бұрын
this is a great meditation & I will do it again, however, I feel the same as you about focusing on the breathing. Here is another guided meditation that I found to be very beneficial. There are a few breaths in the beginning and at the end, but it does not focus on the breath & you can just take in a way that's comfortable to you. kzread.info/dash/bejne/naWcuNixncjOeLQ.html I've been doing it several times a week for almost a month & I feel my mindset shifting & my body aches reducing. I attribute it to this meditation.
@thunderangel11
Жыл бұрын
@@lorettaevans1077 thank you so much for the referral. I also liked it very much.
The origin of all types of meditation is Vipassana meditation taught by Buddha centuries ago
I played this at 3x speed and did triple the meditating in 1/3 of the time, nailing it
@margaret539
2 ай бұрын
How is it possible to DO something as simple, as still, as focused as meditation? It's about "letting things be as they are", which is far different from "nailing it". Were you intent on "saving time" or on meditating as he suggested????
@katejay9786
2 ай бұрын
@@margaret539 I was nailing the shit out of meditation when I wrote that. Sadly I didn't keep up with my busy meditation schedule and currently have a huge backlog of meditating I gotta get done. I'll probably pull a couple all-nighters over the weekend, get in some serious meditation, then I won't have to think about it for another few months. Btw, I discovered I can meditate while doing other stuff. In fact, I'm meditating pretty hard as I type this! I often have the video on in the background (2.75x speed really optimizes my meditation efficiency, I found) so I can meditate while I do my taxes, respond to work emails, or have loud arguments with my spouse and/or parents-in-law. If I'm honest, keeping up with all this meditation is stressing me out. But, doctor's orders, gotta take care of the old ticker! Feel free to give me some more meditation life hacks. Any pre- or post-meditation supplements you'd reccommend to get the most out of every session? I know I'm doing great at this so far but I wanna get even better!
@carlomango_cm
Ай бұрын
you'll reach nirvana in no time. great hack.
@katejay9786
Ай бұрын
@@margaret539 I used to be like you, thinking that meditation is indeed impossible to do! I've since discovered that you can actually meditate while doing other stuff and it's a lot easier. Now I just have Jon KZ PhD (3x faster of course) rambling on in the background while I respond to work emails, do my taxes, or argue with my spouse. This means I now meditate hyperefficiently; in fact I have competed in several full-contact meditation tournaments already. Good luck and keep meditating as hard as you possibly can. If you fail, try meditating faster. When you mess it up, be sure to punish your brain so you maximize its learning; a good punishment is to say something like "ughhh not again" or "dammit I suck at meditating". You'll get there
@pvanzile
10 күн бұрын
@@katejay9786 Yo, this changed my life. I was always so skeptical of meditation until I took this approach. I am crushing it. My friend's are all finally acknowledging how superior my meditations skills are, they said "I'm pretty sure your 99% enlightened..." or something (it was hard to tell as I was crushing this meditation while watching MSNBC, checking my stocks, and having a few brews with the boys). All the posers trying to say you need to unplug and just be, why do that when you can run laps around then and rake in the cash a status while also claiming spiritual superiority. Thanks KateJay!
Superb guidance! Have saved and downloaded for regular use. Thanks! 🙏
If you think it’s nonsense, no one is forcing you to be on here. This guy has been helping people with guided meditations for longer than you have been alive. If you’re focused on the negative with everything, you will certainly find plenty of it anywhere. Good luck finding happiness with your negativity. Namaste
@nononsensemeditation9204
Жыл бұрын
I am not sure I understand your comment Michael.
I like how "No Nonsense" is super close to "No Bullshit" lol Thank you Jon, for your beautiful book "Wherever You Go, There You Are". I just finished that today.
I like the simplicity of your meditation giving room to meditate for myself without a lot of talk. Love your books too
My favorite meditation teacher! He also wrote a terrific book on applying mindfulness, called Full Catastrophe Living. I have both the hard copy and the audio version.
@lauralunaazul
2 жыл бұрын
There is an audio version? :)
@leeleeturn
2 жыл бұрын
@@lauralunaazul Yep. I have it in Audible
@lauralunaazul
2 жыл бұрын
@@leeleeturn Will look for it. Do you know if it s in you tube? Thank you!!
@mariamorgan3393
2 жыл бұрын
🙏
@nononsensemeditation9204
2 жыл бұрын
Yes. Here at NNM we call that book "The Bible"!! :)
மெய்யாலுமே அமைதியை உணர்ந்தேன்.
Once again, a good meditation! Thanks.
I was very anxious today and looking for ways to calm myself. This was the first time Ive ever been guided through meditation. Very Helpful, thank you
Thank you, love this meditation
Love it - thank you
Very nice. Thank you!
Thank you!
Very precious Thank you so much 🙏
It's Kabats voice that is guiding us into the moment. Thank you for your compassionate tone 💜
@LXXXIX
25 күн бұрын
This is not the real Jon Kabat Zinn
That count down in the beginning. I can’t! Lol
Thank you 🙏🏽
Solid! Thank you
I’ve been trying for many years to learn how to meditate. You have opened my eyes. Thank you so much, professor!
@brendatarrant2561
Жыл бұрын
Thank you I have been meditating for a long time xx
Simply deciding to counter prior negative comment. Thx 4 your work JKB.
Fantastic. Thanks
Love this
Thanks!
This is beautiful. Thank you!
@nononsensemeditation9204
2 жыл бұрын
Thank you Deniz. Best wishes.
I enjoy your gentle voice
Thank You. 🙏
Favorite teacher!
Thank you
This was really effective, thank you 🙂
I've always liked your meditations. It's your voice that does it. Thank you.
As a new meditator I enjoy it a lot. Jon is an amazing Grace. Thanks.
Thank you.
Love the way he guides the meditation❤️👌
@nononsensemeditation9204
2 жыл бұрын
Thanks Chela. We have now uploaded another from JKZ.
Once you have mastered basic still meditation you can advance to ‘ walking meditation’ throughout the day 😊
I appreciate your voice. Thank you for this meditation.
Thankyou!
This has got to be the single most entertaining video on youtube
The first thing to realize in meditation is that there is no authority, that the mind must be completely free to examine, to observe, to learn. And so there is no following, no accepting, no obedience.
I like this guy he has helped me a lot and he has nice voice 👌 ❤
@emilykatehalton8439
3 ай бұрын
I agree
@LXXXIX
25 күн бұрын
It's not the real Jon Kabat Zinn
Thank you. I still struggle with being mindful and in the moment. My mind wandered a bit less today.
@nononsensemeditation9204
Жыл бұрын
Thank you Carolyn. Yes, we find that the struggle never ends, but with more practice, one struggles much less. Best wishes
I began to practice meditation with Francisco Vanoni, then I became a follower of your job. Fantastic!
If you can think about what you want in your mind, and make that your dominant thought, you will bring it into your life.
This is a beautiful and divine lovely meditation where we don't talk about much
@nononsensemeditation9204
2 жыл бұрын
Hi Michael. We have now uploaded another from the same teacher.
Meditation can be done in any position. I couldn't manage the sitting crossed legged position even if I wanted to. Silence and no background music is good and gives time for personal reflection. I did find some of the silent pauses a little long though.
Determination! Balance! Peace! Mental and Physique Mental and Physical Stamina!
Thank you. I wonder why the News didn't tell us about meditation after WILLFULLY deciding they'll just mention nuclear destruction every day in their constantly breezy voices. My ex-husband was a Nuclear Scientist. I can't hear anything about nuclear missiles without losing all cohesion.
Yes ❤
great
I used to meditate by simply sitting with closed eyes. Over time,I found I was getting more and more sluggish. So I stopped meditating I dont know what I did wrong but it was the only habit I could consistently do without having to force myself
@nononsensemeditation9204
Жыл бұрын
I would recommend you sit a Vipassanā course with Dhamma.org.
@blueskythinking8312
Жыл бұрын
@@nononsensemeditation9204 TY. I had no idea you had responded. May I ask why vipassana. I'm in Dubai and we do have retreats here
@madogblue
Жыл бұрын
Dullness as it is called frequently happens to many meditators. So may good resources out there including Mr Zinns book and others like The Mind Illuminated
this was a pretty nice eating meditation for my peanut butter & greek yogurt sandwich (dave's 22-grain super bread)
Bells are important. Bells at the beginning and bells at the end. Three bells.
@nononsensemeditation9204
2 жыл бұрын
Thank you for your valuable feedback Corliss. We have incorporated that here: kzread.info/dash/bejne/q4uTj8ZxZKzNqNo.html
The timer at the beginning makes me feel that i am on the way to assignment or for a speed run, i highly suggest something more welcoming. :))
@nononsensemeditation9204
2 жыл бұрын
Noted, thank you. :o)
@crazymissamy
Жыл бұрын
I don’t like the countdown timer or the bell at the end either
@nononsensemeditation9204
Жыл бұрын
@@crazymissamy Thanks for your feedback Amy. Do you know if it possible to edit a video without losing the community feedback etc?
@crazymissamy
Жыл бұрын
@@nononsensemeditation9204 Unfortunately I don't, I barely know how to upload videos myself!
@lorenzboerger3955
Жыл бұрын
Haha yeah the sound is terrible
🙏🏼💕💕
I’m finding it very difficult to just observe the breath without finding myself trying to control it. Does anyone else struggle with that? What tips might you give to help just to observe it?
Namaste’
@KitaKatt1988
Жыл бұрын
🙏🏽
Hi! I noticed that the breath was not moving very deep into my belly. And I wanted to make it go there as I desired to experience the pleasant sensation of deel belly breathing. I also noticed, right at the beginning. That I do not have the patience to observe the breath just as it is without changing it. During the meditation I started applying the four count in and out breath and kept it going till the end of the practice.
@hayden3774
Жыл бұрын
Hi Bonnie I noticed this too. I think it is because when we are sitting in an erect position with a straight back, the abdominal/core muscles are engaged. Deep belly breathing would feel shallow (compared to laying down or sitting relaxed) because of the contraction.
😌🙏🏻❤️
Do you have permission to use this recording?
I get nervous because I feel like there's something in my mind's eye since I've had experiences with the paranormal my past I tend to be barely careful and gentle with my breath I'm about 16 minutes now until the meditation I just know when to stop
Do I need to let my own breath just breathe or I have to do it myself? I didn't understand that part.
I am grateful to have stumbled upon this video I've been doing it, somewhat inconsistently over the last two weeks. I am hoping that the presenter Jon will be looking at these comments. Being in East coaster I totally dug the accent. I go really deep really fast when I do this meditation and I experience every time this rocking kind of swaying kind of jolting kind of teetering in my body which has been pretty interesting. If I had any feedback I would say the introduction sounds like an EKG machine when somebody is in the hospital and it's somewhat disturbing. And at the end of The meditation the sound of the Bell is too loud and abrasive especially when you really deep inside. Not a criticism just a constructive thought. I've made this part of my practice and I'm very grateful
@betinabinah1825
Жыл бұрын
It would be awesome if somebody would get back to me? Thank you
@betinabinah1825
Жыл бұрын
I am always confused when I fall in love with the video I get a heart from the people that posted it but they don't respond to my questions or comments. It puts me in a quandary because I love this video and yet I don't feel necessarily supported?
@betinabinah1825
Жыл бұрын
Despite loving this practice it's hard for me to continue doing something when I don't feel support so bye-bye!
@KitaKatt1988
Жыл бұрын
Wow! Thanks for the description
@KitaKatt1988
Жыл бұрын
I used to experience the same thing
I wanted to like this because I'd heard of Jon Kabat-Zinn but when there are long pauses & then he starts speaking again, it startles me. Not relaxing at all. Sorry. Wondering if background music would help or something.
@nononsensemeditation9204
Жыл бұрын
Hello Jennifer and thank you for your feedback. The objective of this type of meditation is not relaxation, it is simply to observe things as they are, maintaining equanimity. Best wishes
@LXXXIX
25 күн бұрын
It's not the real Jon Kabat Zinn. Just a fake voice.
When he stops talking, there's NO sound nor does he say to continue breathing. The first time, took my mind completely away from focusing on him. I thought something was wrong with the recording. I have other JKZ that I'll go back to. Like his smooth voice.
A great video for beginner meditators, but a bit too much talking for more experienced folks
Merci de bien vouloir le traduire en français
For all you on here that gets freaked out about the silence he endures on this audio, he is trying to let you go on your own for a short time and stay with your presence. Don't worry you'll be fine. Don't forget to tell yourself how amazing you are and how incredible a person you really are.
Should be empty in your mind . Drink warm water and eat vegetables foods . These elements could help human to get meditation reaching first point successful easily
👍
Thank you for this meditation. Are there intentional pauses through the meditation or is it just me?
@carlbennett2417
Жыл бұрын
Non-doing. Can confirm, the CD audio version has more audible background noise, so yes he's sitting there purposefully paused.
@sue6776
Жыл бұрын
Intentional pauses so you can experience being with yourself in your meditation.
Damn. The ending bell is so loud it made me jump.
I'm in love with this content. I read a book with similar content, and I'm in love with it. "Mindful Mastery: Living Intentionally in a Chaotic World" by Kyle Ash
I still have not mastered non judgmental awareness
@GuyLamunyon
2 жыл бұрын
Let the judgements come and go. Just watch them. Don't get attached to the judgements and don't judge yourself for meditation shortcomings.
Pineal gland activated?
Do I need a PhD to meditate?
@nononsensemeditation9204
Жыл бұрын
No.
@AlviSultan
11 ай бұрын
🇨🇦 It helps if you have one!
@Kamisama77
10 ай бұрын
@@AlviSultan How so? 😁
This guy sounds like the Gman from half life
This is not how Jon Kabat Zinn sounds.
@LXXXIX
25 күн бұрын
Yeah this is fake
@casario2808
23 күн бұрын
It's indeed him. From his early (1990s?) audio tapes
That bell at the end is WAY loud 🤦🏻♂️ jumped out of my skin
@KitaKatt1988
Жыл бұрын
I love the bell! It’s a great positive trigger for me! It centers me back! I kind of go in and out of walking meditation all day
Is it real Jon Kabat_Zinn's voice?
@nononsensemeditation9204
Жыл бұрын
It is indeed.
@minaestergal7231
Жыл бұрын
If you know him,you know it is his voice
@sue6776
Жыл бұрын
Yes it is, unmistakable.
@LXXXIX
25 күн бұрын
No it's not. I'm shocked to see how many people belives this is him.
Whatsup with the week long break in the middle of it
Loose the terrible countdown. Have something more zen rather than a bomb countdown. 😄
@tropialex
2 жыл бұрын
Lol!
@lauralunaazul
2 жыл бұрын
😂😂😂😂💚
@nononsensemeditation9204
2 жыл бұрын
All feedback is valued, thank you! :O)
@lambylambcurly
Жыл бұрын
Lol
@msdinba
Жыл бұрын
Lol!! Haha.
very nice, thanks you
Lol … the way this has been edited so there is complete silence between the actual clips of the original audio file is atrocious. At least loop up the background noise 🤣🤦♂️
A good guide, but don' let the sound go completely silent; its off-putting.
@angelarowen7766
Жыл бұрын
No it is not
@sue6776
Жыл бұрын
I find the silence very helpful. Some meditations are full of constant chatter.
@learnElvish
11 ай бұрын
I think the OP is referring to there being silence with background noise, and then when the background noise cuts out it leaving nothing at all, it makes you think the video has frozen. Hence, "completely" silent. That was my experience, but a great meditation - very thankful.
I fell asleep lol
Please delete the ads..
@rkso6371
6 ай бұрын
Just download it and watch
This is not Jon Kabat Zinn speaking. Either AI voice or just good at impersonation.
9
@emilykatehalton8439
3 ай бұрын
Yeas
That’s not pizza! No body holds a pizza box like that!
I really needed to know you have a phd for me to be able to breathe
@nononsensemeditation9204
Жыл бұрын
🙂
3-12-2023 day 1
Does anyone else feel like that initial noise with the countdown sounds like the worst scrapping of a nail on glass you've ever heard? @jonkabatzin I find it truly incredible that you would approve and apply that horrible noise to the beginning of a meditation session. I'm here to tell you it is horrid. There is no way I'm listening to this.
@LXXXIX
25 күн бұрын
It's not the real Jon Kabat Zinn
Too much time in between words. I know that is a talk radio technique and also hypnosis technique.
I tried doing this and all it did was wind me up and resulting in me feeling worse after the session than before it. I found the whole process to be tedious, boring and a waste of 20 minutes I can never get back.
@sallykirkstephens8415
Жыл бұрын
It's not exactly an entertainment ,but a journey into ourselves and compassion for ourselves . So it's uncharted territory there ,but not with bells and whistles !
@peterreed736
Жыл бұрын
I really don't believe anyone can see and/or travel into themselves. Mind you I don't believe in spirtuality, the soul, etc. My wife says I'm too cynical to believe in such foolishness.
@jSpirituS7
Жыл бұрын
In the beginning, it's not as enjoyable as you progress with sitting meditation. Because our mind doesn't have the skills to be focused on healing, we are still running, but once we can learn to stop and let go, we can start to experience much happiness when we sit. Sometimes our mind isn't in the proper setting for a guided meditation, sometimes it's better if we can prepare ourselves for it, or we can learn to do sitting meditation from reading about it and then trying the techniques on our own, because maybe the teachers voice and practice methods don't resonate with yourself. I'm certain there is a teacher and a teaching specific for every individual And I wish you and everyone luck on experiencing sitting meditation in a beautiful way. I've learned that When I do sitting meditation, all I do is sit. That's the main thing. Just sitting. If I can sit then I can progress. If I can't sit, then I try again in the future when I can sit
@jSpirituS7
Жыл бұрын
@@peterreed736 seeing into your mind is something we do on a daily basis. Meditation is simply recognizing when we are doing that
Life is stupid
Oh my goodness the countdown! Who was the clueless individual that did that?!
Mmmm