20 Minute Guided Meditation with Jon Kabat-Zinn PhD

Jon Kabat-Zinn, Ph.D. is internationally known for his work as a scientist, writer, and meditation teacher engaged in bringing Mindfulness into the mainstream of medicine and society. He is Professor of Medicine emeritus at the University of Massachusetts Medical School, where he founded its world-renowned Mindfulness-Based Stress Reduction Clinic (in 1979), and the Center for Mindfulness in Medicine, Health Care, and Society (in 1995).

[@michellourenco2905]

I have been doing it daily since 2015. It rescued me from a nasty, disgusting and stinky mental state. A living hell! I just wish that meditation was taken more seriously. This world would be a way better place. Bliss and Peace!

[@joanneriordan7163]

I love the silence we are allowed.

[@thunderangel11]

I have had asthma, COPD and other lung conditions my entire adult life; for more than fifty years. Focusing on my"breath" in meditation has been difficult for me. It's a trauma trigger. But today, as I listened to you, for the first time I discovered that focusing on the movement of my diaphragm instead of breathing was a safer, less traumatic way to focus and clear my mind. I know I am not the only person with lung and breathing problems who have this issue. I thought this insight might be of interest to you.

[@edycud661]

I also had asthma as a child - And I remember only one bad episode and for me as well concentration on breathing makes me nervous … it also triggers something Not sure what but makes opposite effect to relaxation … I would like to find a guided meditation which guides you anywhere but not to the breath ..

[@denise2169]

Listening to Dr Gabor Maté has finally helped me understand and release my traumas in a compassionate way. Now, I am able to use simple meditation to help me to connect to the parts of me that I had buried because of my traumas. Best wishes, to you!

[@nononsensemeditation9204]

We are big fans of Maté here! Be well Edy.

[@lorettaevans1077]

this is a great meditation & I will do it again, however, I feel the same as you about focusing on the breathing. Here is another guided meditation that I found to be very beneficial. There are a few breaths in the beginning and at the end, but it does not focus on the breath & you can just take in a way that's comfortable to you. kzbin.info/www/bejne/oaLLh6muosqbfrM I've been doing it several times a week for almost a month & I feel my mindset shifting & my body aches reducing. I attribute it to this meditation.

[@thunderangel11]

@@lorettaevans1077 thank you so much for the referral. I also liked it very much.

[@NuToob]

Superb guidance! Have saved and downloaded for regular use. Thanks! 🙏

[@katejay9786]

I played this at 3x speed and did triple the meditating in 1/3 of the time, nailing it

[@margaret539]

How is it possible to DO something as simple, as still, as focused as meditation? It's about "letting things be as they are", which is far different from "nailing it". Were you intent on "saving time" or on meditating as he suggested????

[@katejay9786]

@@margaret539 I was nailing the shit out of meditation when I wrote that. Sadly I didn't keep up with my busy meditation schedule and currently have a huge backlog of meditating I gotta get done. I'll probably pull a couple all-nighters over the weekend, get in some serious meditation, then I won't have to think about it for another few months. Btw, I discovered I can meditate while doing other stuff. In fact, I'm meditating pretty hard as I type this! I often have the video on in the background (2.75x speed really optimizes my meditation efficiency, I found) so I can meditate while I do my taxes, respond to work emails, or have loud arguments with my spouse and/or parents-in-law. If I'm honest, keeping up with all this meditation is stressing me out. But, doctor's orders, gotta take care of the old ticker! Feel free to give me some more meditation life hacks. Any pre- or post-meditation supplements you'd reccommend to get the most out of every session? I know I'm doing great at this so far but I wanna get even better!

[@carlomango_cm]

you'll reach nirvana in no time. great hack.

[@katejay9786]

@@margaret539 I used to be like you, thinking that meditation is indeed impossible to do! I've since discovered that you can actually meditate while doing other stuff and it's a lot easier. Now I just have Jon KZ PhD (3x faster of course) rambling on in the background while I respond to work emails, do my taxes, or argue with my spouse. This means I now meditate hyperefficiently; in fact I have competed in several full-contact meditation tournaments already. Good luck and keep meditating as hard as you possibly can. If you fail, try meditating faster. When you mess it up, be sure to punish your brain so you maximize its learning; a good punishment is to say something like "ughhh not again" or "dammit I suck at meditating". You'll get there

[@pvanzile]

@@katejay9786 Yo, this changed my life. I was always so skeptical of meditation until I took this approach. I am crushing it. My friend's are all finally acknowledging how superior my meditations skills are, they said "I'm pretty sure your 99% enlightened..." or something (it was hard to tell as I was crushing this meditation while watching MSNBC, checking my stocks, and having a few brews with the boys). All the posers trying to say you need to unplug and just be, why do that when you can run laps around then and rake in the cash a status while also claiming spiritual superiority. Thanks KateJay!

[@leeleeturn]

My favorite meditation teacher! He also wrote a terrific book on applying mindfulness, called Full Catastrophe Living. I have both the hard copy and the audio version.

[@lauralunaazul]

There is an audio version? :)

[@leeleeturn]

@@lauralunaazul Yep. I have it in Audible

[@lauralunaazul]

@@leeleeturn Will look for it. Do you know if it s in you tube? Thank you!!

[@mariamorgan3393]

🙏

[@nononsensemeditation9204]

Yes. Here at NNM we call that book "The Bible"!! :)

[@heidielisabethmuller1488]

I like the simplicity of your meditation giving room to meditate for myself without a lot of talk. Love your books too

[@journeywithnissanmagnite1779]

The origin of all types of meditation is Vipassana meditation taught by Buddha centuries ago

[@melissatoni8633]

I like how "No Nonsense" is super close to "No Bullshit" lol Thank you Jon, for your beautiful book "Wherever You Go, There You Are". I just finished that today.

[@catharinepizzarello4784]

I’ve been trying for many years to learn how to meditate. You have opened my eyes. Thank you so much, professor!

[@brendatarrant2561]

Thank you I have been meditating for a long time xx

[@mariarothe9475]

It's Kabats voice that is guiding us into the moment. Thank you for your compassionate tone 💜

[@LXXXIX]

This is not the real Jon Kabat Zinn

[@davidcloud8421]

I was very anxious today and looking for ways to calm myself. This was the first time Ive ever been guided through meditation. Very Helpful, thank you

[@michaelsmith2884]

If you think it’s nonsense, no one is forcing you to be on here. This guy has been helping people with guided meditations for longer than you have been alive. If you’re focused on the negative with everything, you will certainly find plenty of it anywhere. Good luck finding happiness with your negativity. Namaste

[@nononsensemeditation9204]

I am not sure I understand your comment Michael.

[@joanleh7445]

Once again, a good meditation! Thanks.

[@chelahuss9273]

Love the way he guides the meditation❤️👌

[@nononsensemeditation9204]

Thanks Chela. We have now uploaded another from JKZ.

[@ulrikeschuldt5851]

Very precious Thank you so much 🙏

[@tad2936]

Love it - thank you

[@gloriacote2074]

I've always liked your meditations. It's your voice that does it. Thank you.

[@marinatestolin7386]

As a new meditator I enjoy it a lot. Jon is an amazing Grace. Thanks.

[@mooremeditation]

I appreciate your voice. Thank you for this meditation.

[@inessarejer3313]

Favorite teacher!

[@carolynmcnamara1793]

Thank you. I still struggle with being mindful and in the moment. My mind wandered a bit less today.

[@nononsensemeditation9204]

Thank you Carolyn. Yes, we find that the struggle never ends, but with more practice, one struggles much less. Best wishes

[@dxnxz53]

This is beautiful. Thank you!

[@nononsensemeditation9204]

Thank you Deniz. Best wishes.

[@lauralunaazul]

Thank you, love this meditation

[@chad969]

This has got to be the single most entertaining video on youtube

[@michaelhenderson3514]

This is a beautiful and divine lovely meditation where we don't talk about much

[@nononsensemeditation9204]

Hi Michael. We have now uploaded another from the same teacher.

[@messiahsez]

Very nice. Thank you!

[@michelemarie2568]

Simply deciding to counter prior negative comment. Thx 4 your work JKB.

[@shantayaBholisticsolutions]

Solid! Thank you

[@valentinagiusti8684]

Fantastic. Thanks

[@damianfernandez5080]

I began to practice meditation with Francisco Vanoni, then I became a follower of your job. Fantastic!

[@ridatj7723]

This was really effective, thank you 🙂

[@KitaKatt1988]

Once you have mastered basic still meditation you can advance to ‘ walking meditation’ throughout the day 😊

[@DjOla-en3sr]

Thank you 🙏🏽

[@stixnfeet7818]

Thank You. 🙏

[@RichardOGorman-ti8iq]

Thank you.

[@antoniokinsey4041]

That count down in the beginning. I can’t! Lol

[@emilykatehalton8439]

I like this guy he has helped me a lot and he has nice voice 👌 ❤

[@emilykatehalton8439]

I agree

[@LXXXIX]

It's not the real Jon Kabat Zinn

[@bradleysmith4409]

Thanks!

[@summerkoneill]

Love this

[@ready280]

The first thing to realize in meditation is that there is no authority, that the mind must be completely free to examine, to observe, to learn. And so there is no following, no accepting, no obedience.

[@smariegalski3641]

Thank you

[@shirleyoneill1159]

I enjoy your gentle voice

[@andraszempleni1503]

Thank you!

[@justinrickert3485]

If you can think about what you want in your mind, and make that your dominant thought, you will bring it into your life.

[@rabbitpunch1422]

Thankyou!

[@parithimathi]

மெய்யாலுமே அமைதியை உணர்ந்தேன்.

[@VickiBee]

Thank you. I wonder why the News didn't tell us about meditation after WILLFULLY deciding they'll just mention nuclear destruction every day in their constantly breezy voices. My ex-husband was a Nuclear Scientist. I can't hear anything about nuclear missiles without losing all cohesion.

[@blueskythinking8312]

I used to meditate by simply sitting with closed eyes. Over time,I found I was getting more and more sluggish. So I stopped meditating I dont know what I did wrong but it was the only habit I could consistently do without having to force myself

[@nononsensemeditation9204]

I would recommend you sit a Vipassanā course with Dhamma.org.

[@blueskythinking8312]

@@nononsensemeditation9204 TY. I had no idea you had responded. May I ask why vipassana. I'm in Dubai and we do have retreats here

[@madogblue]

Dullness as it is called frequently happens to many meditators. So may good resources out there including Mr Zinns book and others like The Mind Illuminated

[@BurksUpFuerzaRunningAwareness]

Determination! Balance! Peace! Mental and Physique Mental and Physical Stamina!

[@suzychristensen8977]

Yes ❤

[@corlisscrabtree3647]

Bells are important. Bells at the beginning and bells at the end. Three bells.

[@nononsensemeditation9204]

Thank you for your valuable feedback Corliss. We have incorporated that here: kzbin.info/www/bejne/r4jCXpduaa6artk

[@kathleenunsworth4558]

Meditation can be done in any position. I couldn't manage the sitting crossed legged position even if I wanted to. Silence and no background music is good and gives time for personal reflection. I did find some of the silent pauses a little long though.

[@quackman]

this was a pretty nice eating meditation for my peanut butter & greek yogurt sandwich (dave's 22-grain super bread)

[@trunglemusic]

great

[@willemiendevries5258]

🙏🏼💕💕

[@rairai4331]

The timer at the beginning makes me feel that i am on the way to assignment or for a speed run, i highly suggest something more welcoming. :))

[@nononsensemeditation9204]

Noted, thank you. :o)

[@crazymissamy]

I don’t like the countdown timer or the bell at the end either

[@nononsensemeditation9204]

@@crazymissamy Thanks for your feedback Amy. Do you know if it possible to edit a video without losing the community feedback etc?

[@crazymissamy]

@@nononsensemeditation9204 Unfortunately I don't, I barely know how to upload videos myself!

[@lorenzboerger3955]

Haha yeah the sound is terrible

[@sheilahstanley3824]

I’m finding it very difficult to just observe the breath without finding myself trying to control it. Does anyone else struggle with that? What tips might you give to help just to observe it?

[@5000NATE]

I get nervous because I feel like there's something in my mind's eye since I've had experiences with the paranormal my past I tend to be barely careful and gentle with my breath I'm about 16 minutes now until the meditation I just know when to stop

[@Chervenushka]

Hi! I noticed that the breath was not moving very deep into my belly. And I wanted to make it go there as I desired to experience the pleasant sensation of deel belly breathing. I also noticed, right at the beginning. That I do not have the patience to observe the breath just as it is without changing it. During the meditation I started applying the four count in and out breath and kept it going till the end of the practice.

[@hayden3774]

Hi Bonnie I noticed this too. I think it is because when we are sitting in an erect position with a straight back, the abdominal/core muscles are engaged. Deep belly breathing would feel shallow (compared to laying down or sitting relaxed) because of the contraction.

[@bullcrap9409]

Do you have permission to use this recording?

[@manalabdellatif223]

😌🙏🏻❤️

[@ShanetoRaza]

Do I need to let my own breath just breathe or I have to do it myself? I didn't understand that part.

[@suzychristensen8977]

Namaste’

[@KitaKatt1988]

🙏🏽

[@betinabinah1825]

I am grateful to have stumbled upon this video I've been doing it, somewhat inconsistently over the last two weeks. I am hoping that the presenter Jon will be looking at these comments. Being in East coaster I totally dug the accent. I go really deep really fast when I do this meditation and I experience every time this rocking kind of swaying kind of jolting kind of teetering in my body which has been pretty interesting. If I had any feedback I would say the introduction sounds like an EKG machine when somebody is in the hospital and it's somewhat disturbing. And at the end of The meditation the sound of the Bell is too loud and abrasive especially when you really deep inside. Not a criticism just a constructive thought. I've made this part of my practice and I'm very grateful

[@betinabinah1825]

It would be awesome if somebody would get back to me? Thank you

[@betinabinah1825]

I am always confused when I fall in love with the video I get a heart from the people that posted it but they don't respond to my questions or comments. It puts me in a quandary because I love this video and yet I don't feel necessarily supported?

[@betinabinah1825]

Despite loving this practice it's hard for me to continue doing something when I don't feel support so bye-bye!

[@KitaKatt1988]

Wow! Thanks for the description

[@KitaKatt1988]

I used to experience the same thing

[@mg5672]

For all you on here that gets freaked out about the silence he endures on this audio, he is trying to let you go on your own for a short time and stay with your presence. Don't worry you'll be fine. Don't forget to tell yourself how amazing you are and how incredible a person you really are.

[@MindWord4U]

Should be empty in your mind . Drink warm water and eat vegetables foods . These elements could help human to get meditation reaching first point successful easily

[@jenniferjordan4696]

I wanted to like this because I'd heard of Jon Kabat-Zinn but when there are long pauses & then he starts speaking again, it startles me. Not relaxing at all. Sorry. Wondering if background music would help or something.

[@nononsensemeditation9204]

Hello Jennifer and thank you for your feedback. The objective of this type of meditation is not relaxation, it is simply to observe things as they are, maintaining equanimity. Best wishes

[@LXXXIX]

It's not the real Jon Kabat Zinn. Just a fake voice.

[@nikitam9361]

👍

[@9greekdancer]

Damn. The ending bell is so loud it made me jump.

[@angela.9290]

When he stops talking, there's NO sound nor does he say to continue breathing. The first time, took my mind completely away from focusing on him. I thought something was wrong with the recording. I have other JKZ that I'll go back to. Like his smooth voice.

[@John-3692]

I'm in love with this content. I read a book with similar content, and I'm in love with it. "Mindful Mastery: Living Intentionally in a Chaotic World" by Kyle Ash

[@christinedesplain9487]

Merci de bien vouloir le traduire en français

[@catquinnyoga]

A great video for beginner meditators, but a bit too much talking for more experienced folks

[@domain1900]

I still have not mastered non judgmental awareness

[@GuyLamunyon]

Let the judgements come and go. Just watch them. Don't get attached to the judgements and don't judge yourself for meditation shortcomings.

[@silva6605]

This guy sounds like the Gman from half life

[@betinabinah1825]

Thank you for this meditation. Are there intentional pauses through the meditation or is it just me?

[@carlbennett2417]

Non-doing. Can confirm, the CD audio version has more audible background noise, so yes he's sitting there purposefully paused.

[@sue6776]

Intentional pauses so you can experience being with yourself in your meditation.

[@gregroth4696]

Do I need a PhD to meditate?

[@nononsensemeditation9204]

No.

[@AlviSultan]

🇨🇦 It helps if you have one!

[@Kamisama77]

​@@AlviSultan How so? 😁

[@George-po3fx]

Pineal gland activated?

[@matthewpretorius6897]

Loose the terrible countdown. Have something more zen rather than a bomb countdown. 😄

[@tropialex]

Lol!

[@lauralunaazul]

😂😂😂😂💚

[@nononsensemeditation9204]

All feedback is valued, thank you! :O)

[@lambylambcurly]

Lol

[@msdinba]

Lol!! Haha.

[@simASLN]

This is not how Jon Kabat Zinn sounds.

[@LXXXIX]

Yeah this is fake

[@casario2808]

It's indeed him. From his early (1990s?) audio tapes

[@stevewang7652]

Is it real Jon Kabat_Zinn's voice?

[@nononsensemeditation9204]

It is indeed.

[@minaestergal7231]

If you know him,you know it is his voice

[@sue6776]

Yes it is, unmistakable.

[@LXXXIX]

No it's not. I'm shocked to see how many people belives this is him.

[@jesseeigen7762]

That bell at the end is WAY loud 🤦🏻‍♂️ jumped out of my skin

[@KitaKatt1988]

I love the bell! It’s a great positive trigger for me! It centers me back! I kind of go in and out of walking meditation all day

[@johndexterZ]

Whatsup with the week long break in the middle of it

[@LXXXIX]

This is not Jon Kabat Zinn speaking. Either AI voice or just good at impersonation.

[@baxtronicxavier]

Lol … the way this has been edited so there is complete silence between the actual clips of the original audio file is atrocious. At least loop up the background noise 🤣🤦‍♂️

[@regularity2556]

I fell asleep lol

[@danielamondschein]

Please delete the ads..

[@rkso6371]

Just download it and watch

[@SinfulDesignCom]

A good guide, but don' let the sound go completely silent; its off-putting.

[@angelarowen7766]

No it is not

[@sue6776]

I find the silence very helpful. Some meditations are full of constant chatter.

[@learnElvish]

I think the OP is referring to there being silence with background noise, and then when the background noise cuts out it leaving nothing at all, it makes you think the video has frozen. Hence, "completely" silent. That was my experience, but a great meditation - very thankful.

[@dilesfiles]

That’s not pizza! No body holds a pizza box like that!

[@antoinedebruit6140]

I really needed to know you have a phd for me to be able to breathe

[@nononsensemeditation9204]

🙂

[@emilykatehalton8439]

9

[@emilykatehalton8439]

Yeas

[@PrettyWhiteLady]

Does anyone else feel like that initial noise with the countdown sounds like the worst scrapping of a nail on glass you've ever heard? @jonkabatzin I find it truly incredible that you would approve and apply that horrible noise to the beginning of a meditation session. I'm here to tell you it is horrid. There is no way I'm listening to this.

[@LXXXIX]

It's not the real Jon Kabat Zinn

[@peterreed736]

I tried doing this and all it did was wind me up and resulting in me feeling worse after the session than before it. I found the whole process to be tedious, boring and a waste of 20 minutes I can never get back.

[@sallykirkstephens8415]

It's not exactly an entertainment ,but a journey into ourselves and compassion for ourselves . So it's uncharted territory there ,but not with bells and whistles !

[@peterreed736]

I really don't believe anyone can see and/or travel into themselves. Mind you I don't believe in spirtuality, the soul, etc. My wife says I'm too cynical to believe in such foolishness.

[@jSpirituS7]

In the beginning, it's not as enjoyable as you progress with sitting meditation. Because our mind doesn't have the skills to be focused on healing, we are still running, but once we can learn to stop and let go, we can start to experience much happiness when we sit. Sometimes our mind isn't in the proper setting for a guided meditation, sometimes it's better if we can prepare ourselves for it, or we can learn to do sitting meditation from reading about it and then trying the techniques on our own, because maybe the teachers voice and practice methods don't resonate with yourself. I'm certain there is a teacher and a teaching specific for every individual And I wish you and everyone luck on experiencing sitting meditation in a beautiful way. I've learned that When I do sitting meditation, all I do is sit. That's the main thing. Just sitting. If I can sit then I can progress. If I can't sit, then I try again in the future when I can sit

[@jSpirituS7]

@@peterreed736 seeing into your mind is something we do on a daily basis. Meditation is simply recognizing when we are doing that

[@robgreenspan9389]

very nice, thanks you

[@crimn]

Too much time in between words. I know that is a talk radio technique and also hypnosis technique.

[@gloriawei6819]

3-12-2023 day 1

[@dianatracy9687]

To many of your words..no Sounds or symbols..Just the Intellect..You might need to go deeper yourself before you attempt to teach Mediation on a level that can reall connect one to The Self

[@nononsensemeditation9204]

What is “the self”, Diana?

[@margaretdurkin2618]

Mmmm

[@cosmicvibe1969]

Oh my goodness the countdown! Who was the clueless individual that did that?!