Karen Anderson leads 15-minute guided meditations, available on a phone or computer | VailDaily.com

Karen Anderson leads 15-minute guided meditations, available on a phone or computer

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VAIL — Local instructor Karen Anderson will lead an online meditation course titled An Undefended Heart. Receive 30 15-minute audio recordings of guided meditations by Anderson, to practice in the comfort of your home, for a suggested donation of $50.

Anderson has completed 10 month-long silent meditation retreats in Asia and the United States. Noah Levine certified her to teach basic meditation in the lineage of Jack Kornfield.

"Some of the most profound meditations that I have experienced have been what are called heart practices," Anderson said. "I have particularly enjoyed engaging in practices from various traditions and, through them, slowly improving both my daily internal experience and my relationships."

The meditations comprise a survey of heart practices, drawn from different Buddhist traditions, to comprehensively promote positive emotional states. These pro-social attitudes include forgiveness, loving-kindness, compassion, joy and equanimity. Although you may want to complete the course in 30 days, it is actually recommended to repeat a given heart practice until it takes root in your heart and mind. So if you find a practice that feels relevant to you, then spend as long as you like with it. The meditations will remain available indefinitely.

How to Participate

To participate in the heart meditation course, go to http://www.yogavail.net/meditation, select An Undefended Heart and make a donation. Upon registration, you will receive a password, allowing you access to the http://www.yogavail.net/audio page containing the 30 meditations.

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If you are brand new to meditation, then it is recommended (but not required) to begin with the 21 days of mindfulness course to establish a basic foundation of calming the mind. This program is available on the same web page and is also by-donation. If you have questions about either program, email Anderson at karene@vail.net.

If you go …

What: An Undefended Heart, 30 15-minute recorded guided meditations with local instructor Karen Anderson, accessible from your phone or computer.

When: Anytime.

Where: Anywhere.

Cost: $50 suggested donation.

More information: Visit http://www.yogavail.net/meditation; send questions to Anderson at karene@vail.net.