I'm Present Now - grounded and at peace

Albina Locarno
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These guided meditations comprise a training in the art of being present. Albina, Neurobiology PhD, guides you to become present of the here and now, whilst also leaving some silent space. In this first series of 10 tracks, progressively increasing from 15 to 30 minutes, you gently focus your attention on the breath in your body, then you acknowledge your body sensations, emotions and thoughts. And finally you explore two very important qualities of the mind: loving kindness and compassion.

Episodes

  1. 11/19/2023

    I’m Present Now 10/10: Just Be

    This is the last of a series of 10 guided meditations on training the art of being present. Each meditation in the series is about 1 minute longer than the previous one, going from 15 to 30 minutes. In this one, of about 30 minutes, you will gently experience what it means to just be. Letting go of all the ideas, all the thinking and all the attachments, we can simply be present to our fundamental spacious nature. Albina will guide you, leaving also some silent space. She is an Italian meditation coach, holding a Neurobiology PhD, who has been practicing Vipassana for many years instructed by different monastic and lay teachers.

    I’m Present Now 10/10: Just Be

  2. 11/17/2023

    I’m Present Now 9/10: Everything Flows

    This is the ninth of a series of 10 guided meditations on training the art of being present. Each meditation in the series is about 1 minute longer than the previous one, going progressively from 15 to 30 minutes. In this one, of about 28 minutes, you will gently let everything flow through your consciousness without attempting to grasp what you like or fight against what you don’t like and it is present now. Albina will guide you, leaving also some silent space. She is an Italian meditation coach, holding a Neurobiology PhD, who has been practicing Vipassana for many years instructed by different monastic and lay teachers.

    I’m Present Now 9/10: Everything Flows

  3. 11/15/2023

    I’m Present Now 8/10: Let Go Of Attachment

    This is the eighth of a series of 10 guided meditations on training the art of being present. Each meditation in the series is about 1 minute longer than the previous one, going progressively from 15 to 30 minutes. In this one, of about 27 minutes, you will gently let go of attachment to your ideas. Albina will guide you, leaving also some silent space. She is an Italian meditation coach, holding a Neurobiology PhD, who has been practicing Vipassana for many years instructed by different monastic and lay teachers.

    I’m Present Now 8/10: Let Go Of Attachment

  4. 11/13/2023

    I’m Present Now 7/10: Embrace Your Thoughts

    This is the seventh of a series of 10 guided meditations on training the art of being present. Each meditation in the series is about 1 minute longer than the previous one, thus progressively going from 15 to 30 minutes. In this one, of about 25 minutes, you will gently embrace your thoughts, emotions and sensations in the body, thus training acceptance. This is done by witnessing how everything is always changing inside of us. Albina will guide you, leaving also some silent space. She is an Italian meditation coach, holding a Neurobiology PhD, who has been practicing Vipassana for many years instructed by different monastic and lay teachers.

    I’m Present Now 7/10: Embrace Your Thoughts

  5. 11/11/2023

    I’m Present Now 6/10: Cultivate Loving Kindness

    This is the sixth of a series of 10 guided meditations on training the art of being present. Each meditation in the series will be about 1 minute longer than the previous one, thus progressively going from 15 to 30 minutes. In this one, of about 23 minutes, you will start to cultivate loving kindness, a very important quality of the mind that will be explored also in the subsequent meditations. Albina will guide you, leaving also some silent space. She is an Italian meditation coach, holding a Neurobiology PhD, who has been practicing Vipassana for many years.

    I’m Present Now 6/10: Cultivate Loving Kindness

  6. 11/09/2023

    I’m Present Now 5/10: Know Your Emotions

    This is the fifth of a series of 10 guided meditations on training the art of being present. Each meditation in the series will be about 1 minute longer than the previous one, thus progressively going from 15 to 30 minutes. In this one, of about 21 minutes, you will gently focus your attention on the quality of your thoughts: is there hostility or admiration? It is important to become aware of our thoughts and emotions, not to judge them, but to acknowledge them. Albina will guide you, leaving also some silent space. She is an Italian meditation coach who has been practicing Vipassana for many years instructed by different monastic and lay teachers.

    I’m Present Now 5/10: Know Your Emotions

  7. 11/07/2023

    I’m Present Now 4/10: Feel Your Body

    This is the fourth of a series of 10 guided meditations to train oneself in the art of being present. The series moves progressively from 15 to 30 minutes. Each meditation in the series will be about 1 minute longer than the previous one. In this practice, you will gently focus your attention on the sensations in your body. This is a necessary step to start acknowledging the essence of what it is to be human. Albina will guide you, as well as leaving some silent space for reflection.

    I’m Present Now 4/10: Feel Your Body

  8. 11/05/2023

    I’m Present Now 3/10: Smile In Your Breaths

    This is the third of a series of 10 guided meditations to train oneself in the art of being present. Each practice progressively increases from 15 to 30 minutes. Each meditation in the series will be about 1 minute longer than the previous one. In today's session, you will slowly smile from your heart. This will help you to connect to your inner, kind strength and thus be able to face all that surfaces in your consciousness. Albina will guide you, as well as leaving some silent space for contemplation and deeper relaxation.

    I’m Present Now 3/10: Smile In Your Breaths

  9. 11/03/2023

    I’m Present Now 2/10: Counting Breaths

    This is the second of a series of 10 guided meditations to train oneself in the art of being present. The series progressively builds from 15 to 30 minutes, with each meditation in the series about 1 minute longer than the previous one. In this 2nd session, of about 16 minutes, you will experience the counting of breaths. This will help you to stay more focused, expecially if your mind often wanders. Albina will guide you to feel calm, still and grounded, while also leaving some silent space for contemplation and deeper relaxation.

    I’m Present Now 2/10: Counting Breaths

  10. 11/01/2023

    I'm Present Now 1/10: Follow Your Breath

    This is the first of a series of 10 guided meditations, comprising a training in the art of being present. This series progressively increases from 15 to 30 minutes. Each meditation in the series is approximately 1 minute longer than the previous one. Here, you will gently focus your attention on the movement of the breath in your body, allowing any tension or stress to disappate, while cultivating a deep sense of stillness and contentment. Albina guides you to become present of the here and now, whilst also leaving some silent space for deeper relaxation.

    I'm Present Now 1/10: Follow Your Breath
  • 10 Episodes

About

These guided meditations comprise a training in the art of being present. Albina, Neurobiology PhD, guides you to become present of the here and now, whilst also leaving some silent space. In this first series of 10 tracks, progressively increasing from 15 to 30 minutes, you gently focus your attention on the breath in your body, then you acknowledge your body sensations, emotions and thoughts. And finally you explore two very important qualities of the mind: loving kindness and compassion.

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