Jefferson University Hospitals

MBSR Guided Practices

Body Scan

Learn how to support your health and well-being through a body scan meditation. It's best to listen to this practice in a quiet and comfortable place, whether it be in a seated position, while lying down or in bed. The body scan technique will connect you with your body as you focus on sensations, uninterrupted.

Listen to audio below:

Instructor: Aleeze Moss (1:56)


Instructor: Diane Reibel (2:26)


Instructor: Heidi Kuehn (2:17)


Instructor: Robin Boudette (2:49)


Instructor: Aleeze Moss (24:57)


Instructor: Diane Reibel (23:37)


Instructor: Heidi Kuehn (22:28)


Instructor: Robin Boudette (22:06)


Sitting Meditation

This type of mindfulness meditation uses breath as the main object of attention. With mindfulness, you'll learn to bring a sense of kindness and curiosity with whatever happens moment to moment. Sitting meditations may help you look at yourself more deeply, and let go of judgmental thoughts and barriers which can prevent us from living in the moment. 

Listen to audio below:

Instructor: Aleeze Moss (1:58)


Instructor: Diane Reibel (1:44)


Instructor: Heidi Kuehn (1:43)


Instructor: Robin Boudette (1:40)


Instructor: Aleeze Moss (24:00)


Instructor: Diane Reibel (23:44)


Instructor: Heidi Kuehn (24:12)


Instructor: Robin Boudette (25:52)


Mindful Yoga

Mindful Yoga is another way to experience the mind and body as one, and living moment to moment, as with any other mindfulness practice. As you listen to the recordings, allow your attention to be focused on sensations in the body, like your responses to stretching. Do the postures and movements as best as you can, without forcing it. Refrain from doing anything that doesn't seem appropriate for you. 

Listen to audio below:

Instructor: Aleeze Moss (2:13)


Instructor: Diane Reibel (2:06)


Instructor: Heidi Kuehn (2:10)


Instructor: Robin Boudette (2:17)


Instructor: Aleeze Moss (24:00)


Instructor: Diane Reibel (28:17)


Instructor: Heidi Kuehn (23:39)


Instructor: Robin Boudette (29:54)


Expanding Awareness

Much like the Sitting Meditation, this Expanding Awareness practice can be accomplished in a quiet and comfortable setting, in a seated position. In this guided practice, you'll learn how to expand your attention to become more aware of body sensations, sounds, thoughts and emotions. 

Listen to audio below:

Instructor: Aleeze Moss (2:01)


Instructor: Diane Reibel (2:03)


Instructor: Heidi Kuehn (1:57)


Instructor: Robin Boudette (2:24)


Instructor: Aleeze Moss (29:30)


Instructor: Diane Reibel (29:11)


Instructor: Heidi Kuehn (28:59)


Instructor: Robin Boudette (32:35)


Loving Kindness

In these recordings, you'll cultivate love and kindness for yourself through repeating a set of phrases. The phrases will nurture the loving kindness that already exists within you, by being present in the senses, thoughts and emotions without judgment. This type of meditation will help you become more familiar with positive thoughts you can tap into on a daily basis.

Listen to audio below:

Instructor: Aleeze Moss (1:52)


Instructor: Diane Reibel (1:51)


Instructor: Heidi Kuehn (1:38)


Instructor: Aleeze Moss (12:11)


Instructor: Diane Reibel (11:54)


Instructor: Heidi Kuehn (11:58)


Additional Meditations

Body Relaxation Practice (10:56)

Awareness of the Breath (10:20)

Mindful Chair Yoga (21:26)

Mountain Meditation (21:06)