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The Unified Mindfulness System

The Unified Mindfulness System, developed by Shinzen Young, in collaboration with an international community of practitioners, is a comprehensive approach to mindfulness meditation that integrates insights and practices from various meditation traditions. Shinzen developed this system with the aim of making meditation more accessible and understandable to a modern audience.

Key features of the Unified Mindfulness System include:

                   Core Skills: The system focuses on three core skills: concentration, clarity, and equanimity. Concentration involves focusing the mind; clarity is about observing experience with precision; and equanimity refers to allowing experiences to come and go without interference, thereby bringing about mental calmness, composure, and evenness of temper, especially in difficult situations.

                  Technique Categorization: Techniques are categorized into 'See', 'Hear', 'Feel', where practitioners are guided to focus on visual, auditory, or sensory experiences. This simplification helps practitioners understand and apply the techniques more easily.

                  Customization and Flexibility: The system is designed to be adaptable to individual needs and lifestyles. Practitioners are encouraged to tailor their practice to their personal circumstances and goals.

                  Scientific Approach: Shinzen Young's background in science influences the system's emphasis on empirical validation. Practitioners are encouraged to approach their meditation practice in an experimental and investigative manner.

                  Secular Orientation: While the system is rooted in Eastern principles, it is presented in a secular format, making it accessible to people of all backgrounds and beliefs.

                  Integration of Traditional and Contemporary Practices: The system integrates traditional Eastern meditation practices with contemporary psychological and scientific understandings.

                  Emphasis on Personal Growth: The system is not just about achieving states of calm or relaxation but is also aimed at fostering personal growth, emotional healing, and deep insights into the nature of self and reality.

                  Comprehensive Instructional Resources:  Extensive teaching is available, through books, recorded talks, retreats, and online resources, making the system widely accessible.

The Unified Mindfulness System is renowned for its practicality, inclusiveness, and its emphasis on both traditional wisdom and contemporary science. It is suited for both beginners and experienced meditators and is used in various settings, including personal practice, therapy, and research.

MP3 Audio Meditations

Focus on Rest

The "Focus on Rest" guided meditation  offers you an introduction to three natural, restful mind body experiences.  The technique can be helpful for sleep, physical pain or for enjoying the pleasure of relaxation.  It also helps develop "equanimity."  This is a state in which we cease fighting with ourselves, i.e., our thoughts, feelings and body sensations.  Most people experience profound relaxation and peace after practicing the Focus on Rest method, even for a few minutes.

Focus Out

The" Focus Out" guided meditation offers you a method that helps to ground you in external reality.  The technique can be helpful for managing strong emotional reactions in daily life.  Many find this method useful for managing anxiety, panic, road rage, compulsive tendencies and other difficult emotions.

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