Mindfulness Meditation for Emotional Balance: Using Insight Timer

How to access the practice meditations for this course.

• Download the Insight Timer app (IT) on a smartphone.

For timed meditations without guidance:

Feel free to try unguided meditations any time!

• When you open the app it will greet you with your name. Mine says, "Hi Valerie"
• Just below that you will see "Timer"
• Tap on "Timer"
• Here you can set up any length meditation with bell sounds of your choice to begin and end.
• You can set up bells to mark off time intervals if you like.
• Your meditation can be silent or you can select sound backgrounds.
• Explore to see what you like!

For guided meditations:

• Open the app and tap the "Explore" button on the bottom row
• In the search bar enter "MM Emotional Balance" and the playlist I am creating for this class will come up.
• I am organizing them as follows:

Meditations for before class starts, the first 2 weeks of class, and onward:

1. Morning Meditations - short, easy and accessible, an easy way to begin a meditation practice.
2. Bedtime Meditations - Some of my favorite unwind/sleep aid meditations.  If you like them, these teachers and many others have longer versions available.
3. Walking Meditations - A great way to practice mindfulness that is often overlooked.  Once you get the hang of walking meditation, try it without guidance or with longer tracks that are available.
4. Meditations focusing on body and breath awareness - Mindfulness 101.
5. General Mindful Awareness Meditations

Meditations for the last 2 weeks of class and onward:

1. Mindfulness of Thoughts and Emotions
2. Meditations on specific emotions
   1. Loving-kindness
   2. Compassion
   3. Forgiveness
   4. Gratitude
   5. Joy
   6. Equanimity
3. Specialty Meditations
   1.  Affirmations
   2. Cutting Ties Meditation
   3. Mindful Eating Meditation
4. Religion Related Meditations
   1. Baha'i
   2. Christian
   3. Buddhist
   4. Hindu