The Monkey Is the Messenger Audio
The Monkey Is the Messenger: Meditation and What Your Busy Mind Is Trying to Tell You
by Ralph De La Rosa
The audio files included here offer guided practices led by Ralph De La Rosa that accompany his book, The Monkey Is the Messenger. The recordings include additional tips and techniques to support your practice. To play the audio in your web browser, click the links below. You can also go to SoundCloud directly and download all the tracks to your device or computer.
Mindfulness of the Body
On-the-Spot Practice: Sun Meditation
Foundational Shamatha
On-the-Spot Practice: The 5-3-1-1
Calming Breathwork: 4-8-12 Breathing
Energizing Breathwork: The Twelvefold Belly Breath
Breathwork for Balance: The Ninefold Purification
Embodied Shamatha
Self-Maitri
Maitri Proper
On-the-Spot Practice: Mini-Maitri Bursts
The Holding Environment
Parts Work Meditation
Relating to the Inner Critic
Parts Work with Maitri or Tonglen