Guided Meditations by Bunok

Meditation Bursts are a series of short practices that you can do when you have a few extra minutes in your day or are in need of a quick reset.

In this Meditation Burst, you will do a short mindfulness practice. 

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Taking time to connect with our inner child is a powerful tool toward deep healing. Give yourself the gift of forgiveness and love in this guided visualization practice.

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You don't have to be a monk, practice yoga, or be a "spiritual" person to meditate. In this episode, Bunok talks about how you can start a meditation practice right now and how to bring meditation into your daily life. 

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Meditation Bursts are a series of short practices that you can do when you have a few extra minutes in your day or are in need of a quick reset. In this Meditation Burst, you will find the deep love that exists within you at your heart center. 

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In this episode, you will connect your breathing with guided mantras to bring you back to present moment. 

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This practice dives into what is known as The Third Eye or the Ajna Chakra to connect you with your higher self.

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In this episode, you will use visualization to burn away whatever is blocking your growth.

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In this episode, singing bowls and other instruments play to bring some calm to your moment.

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In this episode, you will learn how to breathe out through an imaginary straw to calm the nervous system.  

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This meditation utilizes the sound of waves to help you wash away tension, blocks, and old stories that you're ready to release yourself from.

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As part of my Meditation Burst series, this practice will take a little over 5 minutes and will teach you how to utilize your breathing to calm your mind. 

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Use this practice to assist you in falling asleep when you're feeling restless or to help you come into a state of deep relaxation.

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If you like my content, buy me a cawffee. :)  ko-fi.com/bunok

If you like my content, buy me a cawffee. :)  ko-fi.com/bunok

If you like my content, buy me a cawffee. :)  ko-fi.com/bunok

If you like my content, buy me a cawffee. :)  ko-fi.com/bunok

If you like my content, buy me a cawffee. :)  ko-fi.com/bunok

If you like my content, buy me a cawffee. :) ko-fi.com/bunok

If you like my content, buy me a cawffee. :) ko-fi.com/bunok

In our first Meditation Burst, you'll be guided to experience and express gratitude for the people, experiences, and things you are blessed with that really matter.

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Be sure to look out for "Meditation Burst" in the title of new meditations coming your way. These will be short, 3-6 minute sits to get you back to present moment. 

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Mindful Eating is a challenging experience for many people when first learning how to do it. This practice requires a great deal of patience and being present with the task at hand. Try your best to stick with it, even in moments when it seems absurd. You'll be surprised what you discover and uncover. 

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This is the final day of our 10-day Introduction to Mindfulness Program. There is a recap of the Mindfulness of Sound and then silence for you to utilize whatever technique work best for you to stay present.

Thank you for participating and keep practicing!

Go to Day 1 to start the program from the beginning.

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Day 9 of the 10-day Introduction to Mindfulness Program. By now, you have learned several techniques to bring you back to present moment. Today you will meditate on your own utilizing the Body Scan.

Go to Day 1 to start the program from the beginning.

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Day 8 of the 10-Day Introduction to Mindfulness Program. Today you will practice Mindfulness of Breathing on your own in silence until you are guided out. 

Go to Day 1 to start the program from the beginning.

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Day 7 of the 10-day Introduction to Mindfulness Program. Today you will dive into the experience of sound to stay in present moment awareness.

Go to Day 1 to start the program from the beginning.

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Day 6 of the 10-day Introduction to Mindfulness Program. Today we will move into a more detailed Body Scan. Simply follow the prompts and move your awareness throughout your body. 

Go to Day 1 to start the program from the beginning.

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Day 5 of the 10-day Introduction to Mindfulness Program. Today we recognize sensations in the body and float the awareness to different points, being open to experience as the attention moves.

Go to Day 1 to start the program from the beginning.

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Day 4 of the 10-day Introduction to Mindfulness Program. Today we will recognize any sensations that may arise in the body without judgment, simply bringing awareness to the experience.

Go to Day 1 to start the program from the beginning.

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Day 3 of the 10-day Introduction to Mindfulness Program. Today we notice how the breath effects movement in the body. 

Go to Day 1 to start the program from the beginning.

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Day 2 of the 10-day Introduction to Mindfulness Program. Today we begin recognizing the inhale and exhale as it is happening and make note of the breath.

Go to Day 1 to start the program from the beginning.

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Day 1 of the 10-day Introduction to Mindfulness Program. Today you will learn how to stay in present moment by simply keeping the awareness at the nostrils and the flow of breath. 

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10-day Introduction to Mindfulness Program.

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If you like my content, buy me a cawffee. :) ko-fi.com/bunok

If you like my content, buy me a cawffee. :) ko-fi.com/bunok

Use our "Learn How to Breath Deeply" episode before beginning this practice if you don't know how to belly breathe.

In this practice, you will take slow, deep, complete breaths at a full 5-second count inhalation and 5-second count exhalation, breathing at a 6 breath per minute pace. Studies show that decreasing breaths per minute (by taking longer inhalations and exhalations) is an effective way to maximize HRV (heart rate variability), which has been associated with better health and longevity in the general population.

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When we are born, we naturally belly breathe, allowing for a full oxygen exchange. As we age, we lose touch with how to breathe. This causes  us to hold onto stress and anxiety. Relearning and practicing proper breathing patterns will trigger the body's normal relaxation response, bringing us back to a state of rest and calm. 

In this episode, you will begin lying on your belly, then on your back, and finally seated, all while being guided to take deep, belly breaths. 

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Dive into your heart center and offer heartfelt intentions to you and those around you. This guided Metta meditation will help you connect with unconditional love.

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Create healthy communication with this Throat Chakra meditation.

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Find your bliss with this guided Crown Chakra meditation.

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With this guided meditation, send healing to someone in your life that is in need.

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In the simplest of terms, Yoga Nidra (aka yogic sleep) is a state of being where the physical body is in deep sleep, while the mind remains conscious. In this guided practice, make every effort to remain still, focused and aware.

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Find a comfortable seat, think of something you are creating in your life and follow our guided visualization. Have a lovely meditation.

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Connect to your intuition with this guided meditation.

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Open up your heart to unconditional love and healing with this heart center guided meditation.

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This meditation guides you to draw back your own energy that you have given away.

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This is the second meditation in a series of Chakra meditations. All you have to do is sit comfortably and follow the voice prompts.

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Find your roots and bring calm to your moment with this guided meditation focusing on grounding.

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