CONTENTS

1. Introduction :37
2. The PRESENT - Overview 2:38
3. Return to The PRESENT
4. Breathe & Shake 5:20
5. Move & Flow 5:22
6. Stand Like a Tree & Contain Yourself 5:01
7. Walk Mindfully 6:12
8. Sit & Integrate 5:29
9. The Natural Symphony 9:09
10. One Breath 8:39
11. The short version of The Moving Meditation 10:45


1. Introduction :37

2. The PRESENT - Overview 2:38

"No matter what your circumstances are, regardless of your physical, emotional or mental condition, whatever your age, gender or religion, you are entitled to the pure joy of living in the moment.
Because you are alive and part of nature, you are capable of feeling the present of being, for no reason other that just that. It's only your traumatized mind, distracting you from experiencing the joy of being in this moment. A traumatized mind, is a mind that has been conditioned, domesticated, enculturated, with faulty beliefs about life. It disconnects you from the present moment, whenever the moment threatens its belief of how life should be. Are you willing to stop for a moment and watch the ongoing movie of your mind? Experiencing one frame at a time: Breathing, feeling, moving, touching, smelling, tasting, seeing, hearing, living..."

3. Return to The PRESENT

A guided meditation 2:06 "Notice a stressful thought...Take a full breath...Where do you feel the stress in your body?...Go ahead and feel the sensation...Accept your experience...Open your heart to yourself...Say yes to the momen...Surrender to the presentSThank you".


The Moving Meditation (Tracks # 4, 5, 6, 7, 8) 27:24

This experiential meditation requires space, comfortable clothing, and freedom from interruption. You can do this alone, with a partner or with a group.

(see Track #11 for the short version)


4. Breathe & Shake 5:20

z Let your body shake like a hummingbird, from the inside out, conducted by your breath. Shake all parts of your body, especially parts you have not moved in a while (fingers, ankles, wrists, etc). Matching the shaking with your breath will be easier when you're not lost in thought. If your thoughts distract you, notice them for a moment and come back to your breathing and shaking.

5. Move & Flow 5:22

Let your body spontaneously move and flow to the music. Don't choreograph it, just let your body move as it wishes, stretching and enjoying the freedom of movement.

6. Stand Like a Tree & Contain Yourself 5:01

With your knees bent and your feet planted firmly on the floor, shoulder width apart, hold your arms in a circle in front of you as if hugging a tree. To endure the position, breathe into and soften your grip in the areas of your body that become uncomfortable. Let yourself move internally. Open your heart to yourself to empower yourself and return to the moment.

7. Walk Mindfully 6:12

Walk in a circle counterclockwise with your hands resting on your belly, mindful of your breath, noticing and letting go of thoughts that arise. Be aware of your breath, feeling each step as your feet touch and kiss the earth. Walk to the rhythms of your heartbeat, your breath, and the music.

8. Sit & Integrate 5:29

Sit quietly or lie down. Feel your senses: smell, touch, sight, hearing, and taste. Notice your thoughts, connect with your breath, feel your body, and include every sensation into your awareness of THE PRESENT.

9. The Natural Symphony 9:09

10. One Breath 8:39

One breath...one breath...one breath...one breath...
One breath can say it all, more than a thousand words
One breath contains the sorrow, thinking of yesterday and tomorrow
One breath feeling your fear, can bring you right back here

One breath you're born, another breath you die
One breath you think you die, another breath you're born again
One breath you laugh, another breath you cry
One breath you sigh, another you forget why
One breath contains the rhythm of the universe
One breath is all we need, to remember who we are
One breath starts a conflict, another you let go
One breath you're frozen, participate and you'll feel free
One breath generates compassion, for being a human in progression
One breath setting your limits, opens the way to the infinite One breath you can choose, to love once again
One breath you loose the old, another breath the new unfolds
One breath moves you from the here, into the now
One breath is all it takes, to open a closed heart
One breath can connect the body/mind with the soul
One breath you can't bare it, next you feel generous of spirit
One breath is all we have to wake into the next dream
One breath full and deep, releases all past grief One breath is a moment, an hour, a lifetime, an eternity
One breath starts a fight, another breath you're making love
One breath you're a winner another you feel loss
One breath filled with struggle, another you give birth
One breath you're in jail, another you feel free
One breath being attracted, another breath being distracted
One breath getting distracted, another breath being present
One breath you're unconscious, another breath you're aware
One breath you tell the truth and get kicked in the ass
One breath you are kicked another breath you're set free
One breath makes you wonder, what the next breath will be
One breath you're young, another breath you feel old
One breath you're not enough, another you're grateful for all you've got
One breath you're awake, another in a deep sleep
One breath life's so sweet, another you call hell One breath you feel pain, another you call gain One breath divides, another breath unites
One breath you're tired, another you feel inspired
One breath contains the paradox of this life Inhaling love, exhaling fear, Thinking it's all over, and the end's not near How can you stop this madness, of one breath this and one breath that, Keep breathing one breath...one breath...one breath...

11. The short version of The Moving Meditation 10:45

Total time 61:24

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