Sitting Meditation (32 min)

Before doing this meditation for the first time, please read the Description of the Sitting Meditation. This 32-minute version is best when done as part of the 8-week MBSR course, but a 20-minute version is also available.


If you are deaf or hard-of-hearing, or English is not your first language, you may want to try the video version with closed captioning (also available: Sitting Meditation Script).

If you like, after doing this for a week or so, you might choose to do it without guidance at all. This is totally a matter of preference - some people choose to "go solo" after a time, and others always use the recorded guidance.

NOTE: You are welcome to download the audio version to another device. The recording can be accessed directly at

Common Concerns   [ Click below. To return to this page, use the "back" button of your browser. ]
     I CANNOT stop my mind from wandering!
     I have trouble with using breath as the object of awareness. Is there an alternative?
     How do you pay attention to breath without trying to control it?
     I have strong emotional (or physical) reactions. Is this normal?
     I keep nodding off or falling asleep...
     I don't fall asleep, but I keep drifting off, missing whole parts of the meditation...